£4
FEBRUARY 2015
TAKING TRAINING
BODYBUILDER, FITNESS AUTHOR AND PT HOLLIS LANCE LIEBMAN REVEALS THAT A FITNESS CAREER IS ANYTHING BUT ONE DIMENSIONAL
ONLINE
Scott Laidler reveals how to get your business booming on the web
FEELING CHIPPER? Georgina Spenceley brings CrossFit to the fore in her new workout
WHEN’S YOUR We turn the spotlight on multi-discpline triathlons this issue, including interviews with athletes NEXT TRIATHLON? James Bray and Gayle Vickers, sport centric product reviews as well as training advice
triathlon KETTLEBELL
STUDIO BARBELL SET
DUMBBELLS
OLYMPIC BAR
RESISTANCE TUBES DOUBLE GRIP MEDICINE BALL POWER BAG
SWISS BALL
FOAM ROLLER
SKIPPING ROPE
Podium 4 Sport Ltd. 40 Montgomery Road, Belfast BT6 9HL UK Sales: Stuart Cain | scain@podium4sport.com | 07807 657546
n
welcome PUBLISHER Myles Davies
EDITOR'S LETTER
PTmagazine HELLO AND WELCOME TO YOUR FEBRUARY ISSUE!
GROUP EDITOR Victoria Guthrie EDITOR Katie Garner katie@ptmagazine.co.uk DESIGN Maddi Mears maddi@magicfountainmedia.co.uk MULTIMEDIA DESIGN Adam Daniels adamd@ptmagazine.co.uk ADVERTISING MANAGER Yasmine Brown yasmine@ptmagazine.co.uk ADVERTISING SALES EXECUTIVE Margo Brown margo@ptmagazine.co.uk GENERAL info@ptmagazine.co.uk ACCOUNTS Emma Rayner accounts@ptmagazine.co.uk
@PTMagazine /PTMagazine ON THE COVER: Bodybuilder, fitness Author and PT Hollis Lance Liebman reveals that a fitness career is anything but one dimensional
With the Christmas and New Year festivities definitely at a close now, we look ahead to the sporting calendar, taking a closer look at all things triathlon. We give you the lowdown on this multi discipline sport in our Try Something New feature, whilst you can also find out more with our exclusive interviews with triathletes James Bray and Gayle Vickers. We take a look at trisuits for this month’s Best on Test as well as providing an all-encompassing trainer review, so you have the right kit for the job to hand. In recognition of the month of love, Team PT are getting gushy over our favourite products, so check out P.31 to see the sporting aids we can’t live without, whilst London PT Mollie Millington shares the top running events for couples so you can train with your partner. The lingering wintery weather definitely won’t be dampening your motivation
this month after you read inspirational interviews with the likes of Jo Beale, Ashley Kalym and Hollis Lance Liebman to name a few, with Scott Laidler also revealing his top tips for utilising the online market. We can’t wait to try Georgina Spenceley’s CrossFit workout, although you may prefer to try your hand at programmes by Kristoph Thompson or Kelly Du Buisson. Still feeling guilty over New Year food splurges? Take a look at our host of healthy recipes, with oriental themed dishes from Laurel Alper, Barenaked Noodles and Paleo with Mrs P to see in the Chinese New Year, whilst we also indulge in Cherry Yoghurt Ice Cream to celebrate Frozen Yoghurt Day. Thanks for reading and please do let me know if you have any feedback or wish to get involved with the mag. Email me at katie@ptmagazine.co.uk Enjoy!
Katie
PUBLISHERS: Magic Fountain Media Ltd, Office 10-18, Epsilon House, Masterlord Office Village, Ipswich, Suffolk, IP3 9FJ PRINTED BY: The Magazine Printing Company PLEASE NOTE: Points of view expressed in articles by contributing writers and in advertisements included in PT Magazine, do not necessarily represent those of the publishers. While every effort has been made to ensure the accuracy of information contained in PT 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. ©Magic Fountain Media Ltd T/A PT Magazine.
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CONTENTS
EXPERTS
15 COULD 9-ENDERS
BE YOUR BEST CLIENTS IN 2015?
Experienced PT Kristoph Thompson explains how milestone birthdays can impact your business
17 THE BENEFITS OF
PARTNERING WITH A GYM
Armageddon founder Richard Callender dissects the pros and cons of working within a gym as a PT
20 VALENTINE'S
EVENTS
London-based PT Mollie Millington provides the ideal event calendar for you and your partner
25 HOW TO MASTER THE ART OF PERSONAL TRAINING
Celebrity trainer Danny Apollo Bruce reveals how to get noticed
29 SIMPLE PUSH-UP PROGRESSIONS
Ronny Terry breaks down how to tackle various stages of the iconic push-up
51 PRODUCT PROFILES: MARATHON SPECIAL Find out what essential bits of kit you need to take on your next marathon
REGULARS
8 INDUSTRY FOCUS
Catch up on all the latest industry gossip to stay ahead of the PT game
Tom Godwin discusses how to open your services up for disabled gym goers
PRODUCTS
22 NEW KIT IN TOWN
NEW
38 FITNESS HERO
Re-live Jo Beale’s journey from weight loss wonder to PT and studio owner
36
‘I LIKE TO GET RIGHT IN THE TRENCHES’ We interview Hollis Lance Liebman on his all encompassing fitness career
56 FANCY FOOTWEAR 42 SPORTING
AILMENTS
This month, Gemma Fromage-Crawford talks us through sweat rash and blisters
46 BECOMING A PT
Editor Katie Garner speaks to Discovery Learning about taking your initial first steps in the industry
31 PT LOVES
47 SUBSCRIBE
33 BEST ON TEST
Testing all in one trisuits so you can move from discipline to discipline smoothly
Celebrate Frozen Yoghurt Day with this recipe from Dairy Diary
Give triathlons a go for a multi-sport challenge
We reveal the latest products to hit the fitness market
Our Product Profiles get a Valentine’s re-vamp this month as we showcase the products we heart
CHERRY YOGHURT ICE
28 TRY SOMETHING
35 INCLUSIVE
EXERCISE
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Never miss an issue again by subscribing to PT Magazine
48 10 OF THE BEST
Stuart Cain from Podium 4 Sport highlights his favourite equipment for taking triathlon training to the next level
We review a range of trainer options; no matter what your sport, you’ll find something to suit
74 OMNIA
FUNCTIONAL FITNESS Editor Katie Garner gets to grips with the innovative OMNIA frame
82 WHAT KATIE TRIED NEXT
What happens when you mix dance, burlesque and weights? Katie Garner gives unique group exercise session Burlexercise a go
83 PT QUOTES
We investigate what the key character traits are for a successful PT
66 USE HIIT TO GET FIT
Jamie Lloyd blasts our bodies with this high intensity workout option
68 AB BURNER WORKOUT
Kelly Du Buisson explains how your core can work harder
EAT FIT
70 FOOD FOCUS
Chillis take a turn in the spotlight this month
71 RAMP UP YOUR SHAKE
Take this Spinach and Banana Protein Shake special for an energy boost
72 BEAT SUGAR CRAVINGS
Nutritionist Marie Felton shares her top tips for avoiding sweet temptation
26 GET TALKING
MotivatePT's senior PT George Pearse unveils the importance of networking
EVENTS
89 10 MINUTES WITH Triathlete James Bray shares his insights about competing in the triathlon
90 NEXT ISSUE
Find out what’s coming up in your March edition
WORKOUTS
58 PLYOMETRICS WORKOUT
Kristoph Thompson adds explosive power to your usual exercise routine
61 FEELING CHIPPER? Georgina Spenceley showcases the ultimate CrossFit session
Fill up your diart with our choices of the most exciting sporting events
78 CHINESE NEW
YEAR
Check out our top pick of oriental inspired recipes to see in the Chinese New Year
81 LIME INFUSED CHICKEN CURRY
PT Laurel Alper gives her healthy take on a traditional curry
FEATURES
18 NATURAL
BODYBUILDING
We speak to LDN Muscle co-founder Tom Exton about bulking up naturally
Kristoph Thompson
Belfast-based PT Daniel Abrol reveals a pageant training regime
Previously working as a Strength and Conditioning Coach with professional baseball and basketball teams in the USA, Kristoph now runs his own PT business in the UK. Find out more at www.sideways8.co.uk
40 IT’S TIME TO GET
Ronny Terry
32 PREPARING A CLIENT FOR MISS WORLD
MUDDY
Editor Katie speaks to Devil Mud Run founder Nicholas Williams to explore the latest event trend
44 TAKING TRAINING ONLINE Thinking of working the online market? Scott Laidler shares his know-how
52 ' I LIKE SEEING PEOPLE PROGRESS, WHATEVER THEIR PARTICULAR GOAL IS'
Ashley Kalym talks about the different career niches of the fitness industry
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Experts
54 RUN LIKE AN ATHLETE
Author Jay Dicharry shares his knowledge on running technique and footwear
Specialising in body sculpting, weight loss and elite fitness, personal trainer Ronny Terry is Owner and Director of SWITCH FIT UK. Find out more at www.switchfituk.co.uk
Richard Callendar
Richard Callender has over 18 years experience in the health and fitness industry, and has become a widely respected and approachable fitness expert, tutor and presenter both nationally and internationally.
Mollie Millington
London based personal trainer who offers in-person and virtual training support. Contact via @PTMollie, or www.ptmollie.com
Tom Godwin
84 HOW TO USE
PSYCHOLOGY TO DEAL WITH TRICKY CLIENTS
Greg Small from REPs explains how to help difficult clients develop
87 WHY HIGH
CHOLESTEROL COULD BE KILLING YOUR PERFORMANCE Forza Supplements dissect the impacts of cholesterol on your training
88 'TRIATHLON
DEMANDS A LOT OF DISCIPLINE'
USN Ambassador Gayle Vickers discusses the details of triathlon training
Tom is the Managing Director of Foresight Fitness Services. He specialises in exercise referral, corrective exercise and helping other personal trainers improve their business.
Georgina Spenceley
Georgina is a freelance writer, sports therapist, fitness instructor and nutritionist. For more information, go to www.fitcetera.co.uk
Danny Apollo Bruce
Danny Apollo is a certified personal trainer, certified strength and conditioning specialist and international fitness columnist. His clientele consists of Olympic and professional athletes, actors, and individuals with developmental disabilities.
INDUSTRY FOCUS
WHAT TEAM PT HAVE BEEN UP TO THIS MONTH
PT Tweets SEE WHO IN THE #FITFAM HAS BEEN TWEETING THIS MONTH
We get blitzing with some Advertising Manager fruity smoothie making – Yasmine starts a new office check out our interesting trend for plank offs – how banana, pineapple, apple long can you plank for? and Greek yoghurt combo. Tasty!
Editor Katie gets talking to Insanity expert and personal trainer Robert Sharpe – what’s a bit of sweat between friends?
Industry FOCUS
ONLINE REVIEWS
@JenFitnessLDN: It can get quite embarrassing when people who barely eat have dinner with me. #ineedallthefatsproteinsandcarbs #didimentioncarbs @JamieThomson1: Starting work with @londonamballet today, creating a new piece - very excited!!!!
FIND OUT ALL YOUR FITNESS RELATED NEWS AND UPDATES HERE. HAVE SOMETHING TO SAY? EMAIL KATIE@PTMAGAZINE.CO.UK
FITNESS DOESN'T HAVE TO STAY IN THE GYM – CATCH UP WITH INDUSTRY IDOLS ONLINE
WEBSITE
BLOG
Premier Training International www.premierglobal.co.uk/home
Boxing Yoga www.facebook.com/BoxingYoga
Looking to bump up your skill set? Then why not check out Premier Training International, part of Premier Globe Group. Recognised as one of the leading health and fitness training providers, these guys offer a range of courses via their website, including personal trainer courses, fitness courses, nutrition courses as well as business related training. The programmes are Active IQ accredited and recognised by REPs, using a mix of face to face, distance learning and eLearning including podcasts, webinars and video lectures – this website has a whole host of information if you want to switch careers or bulk up your CV.
Promoting this yoga-based training system, Boxing Yoga’s Facebook page is a great place to go for something a little bit different. Uniquely fusing traditional boxing with Ashtanga Vinyasa Yoga, this form of exercise is a great addition to a boxer’s training reportoire. Founded by Total Boxer expert Matt Garia and further developed by international contemporary dancer and yoga teacher Kajza Ekberg, you’ll definitely feel inspired after a quick flick through the available photo albums showcasing yoga mat floor exercises, paired with combat stances, punch bags and gleaming red gloves. Boxing Yoga are based in London, and we’re itching to try a class.
Written by Gym Based Personal Trainer of the Year 2013 Adam Stansbury, this business based blog encompasses all you need to know about training and being in the zone for exercise. Working as a personal trainer since 2009, Adam’s exercise style takes into consideration the mindset, lifestyle, nutrition and workouts of each of his clients. This broad range of topics clearly reflected in his blog with posts tackling issues such as mindfulness, and whether you should drink instant coffee. Adam also takes a business minded approach, having an FAQ feel to some of his pieces, such as the article where he offers his advice on how to qualify as a personal trainer.
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Cover Fitness www.coverfitness.co.uk/blog-2
30,000 of the country’s best fitness and exercise professionals. Train Smart. Train REPs.
REPs Qualified Verified Certified
Driven Results
Register of Exercise Professionals
Fun Success Focused
Insured
Follow: @REPsUK for the latest fitness news, trends debates and events. Louise Hazel, REPs Ambassador, Olympian and Commonwealth Champion.
Check if your trainer is REPs registered 0207 632 2022 www.exerciseregister.org
ASK YOUR TRAINER TODAY
INDUSTRY FOCUS
INDUSTRY NEWS
FIND OUT ALL YOUR FITNESS RELATED NEWS AND UPDATES HERE. HAVE SOMETHING TO SAY? EMAIL KATIE@PTMAGAZINE.CO.UK PHYSICAL COMPANY LAUNCH NEW FOAM ROLLERS PHYSICAL COMPANY GRID X is twice as firm as the original and is designed to break through the toughest, tightest trouble spots for intense relief against muscle aches and pains. The GRID STK is the world’s first hand-held roller, using AcuGRIP handles to help roll. It can be used seated or standing to target specific and hard to reach areas. Leading equipment supplier Physical Company is enhancing their range of Trigger Point products with the brand new GRID X and GRID STK. Ideal to use on the gym floor, the sweat-proof
GRID X costs £40.95, the GRID STK costs £28.95 and GRID STK X costs £32.95 excl. VAT. Have a look at www.physicalcompany.co.uk
CAN A ‘RESULT DRIVEN’ GYM SCHEME WORK?
Launched in December, the innovative Primal Gym in Leeds is the first fitness establishment in the UK to introduce a ‘the more you exercise, the less you pay’ initiative that is set to revolutionise the current gym membership experience. Founder Philip Wright, an ex-military fitness professional, believes that existing gyms don’t serve their customers, with his goals for Primal Gym aiming to ensure that members see real and measureable results. The new gym uses a results-based scheme that can give members up to £10 off each month, when they obtain their fitness targets that have been set via a clear goal-setting points system. With no joining fees, 20 resident fitness experts on hand and a
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rolling contract with membership fees starting at an affordable £40 per month, Primal Gym is geared up to offer the average gym user something different. The gym is also keen to initiate a ‘house team’ concept that divides consumers into colour-coded teams for more interactive styles of training and a richer community feel.
AGREE EXCLUSIVE DISTRIBUTION FOR THE RMT CLUB Physical Company, leaders in forward thinking fitness equipment, have become sole UK distributors of the RMT Club. These individual weighted clubs use the principles of Rotational Movement Training to improve power, range of movement, strength, coordination, balance and athletic movement. The RMT Club has a number of features that differ from traditional wooden and steel Indian clubs, including a soft flexible head made from ultra-durable material that can be hit against a number of hard surfaces such as the ground or wall. An internal shifting weight also provides dynamic resistance as well as ‘audible feedback’ which allows fitness professionals to identify weaknesses and imbalances and work with their clients to strengthen non-dominant areas. For more information visit www.physicalcompany.co.uk
Philip Wright said ‘My team and I have spent a lot of time researching all the common frustrations gym users have and we’ve found that the main trouble with gyms today is that pular the most po too often people get bored of going, Pizza is now Figures . ts n restaura sh ti ri B in Food they lose motivation and they food a and Italian st a P , za iz P alian don’t end up getting the results by The al that the It ve re n o ti a ci in British Asso that they wanted. Everything bought dish st o m e th popular classic is about Primal Gym has been second most arkets e th , ts n ra perm restau designed with this in mind, ght from su r fast er item bou n in p d o knowing that when people enjoy most p ula h rt u fo e th and the gym, they go more often and meal, with food outlet nding a in turn see better results.’ Britons spe billion 4 massive £ .4 pizza. in r a Like the sound of this? Visit each ye www.getprimal.com for further information.
Did you know...
INDUSTRY FOCUS
INNOVATIVE NEW SOFTWARE TO ACT AS GO-TO TOOL FOR PERSONAL TRAINERS
Unique business app PT Notebook is launching as a must-have tool for personal trainers, not only supporting PTs with the administrative details, but also helping them to connect and stay engaged with clients. The easy to
use software allows PTs to design, send and track workout programmes, forming a useful online library to refer back to, whilst also recording vital client information such as max lifts or fat loss, the data being displayed in a clear graph format. Invoices can be simply composed, and the calendar aspect sends out automated reminders to clients as well as lets them book your time online. Think this could aid your PT business? Investigate what else PT Notebook can offer at www.ptnotebook.co.uk
BODY IMAGE RADIO SERIES TALKS TO LEADING PTS Rebecca Dalby, Managing Director of 321 Fitness, is working in conjunction with Astute Radio to produce a radio interview series focusing on body image, body confidence and weight loss. Aired by the issues based, notfor-profit station, industry leaders interview topic specialists to discuss
Pro Tips SOUND DYNAMICS SHARE THEIR TOP TIPS WHEN IT COMES TO ORGANISING YOUR MUSIC TECH If you’re new to the fitness industry, you might be wondering where to start when it comes to choosing the best sound system for your classes. A great system will give you the confidence and professionalism to go out there and truly enjoy teaching. What you’ll need depends on the type of classes you’ll be taking, the maximum number of
popular controversaries. Rebecca, a Pilates and dance fitness expert, has interviewed both Ramona Bragnza, a fitness expert and Hollywood PT and Lisa Friend, a world renowned solo concert flautist and recording artist so far for her segment. Tune in at www.astute-radio.com people and how many times a week you’ll use it. For high intensity workouts like Zumba and Insanity, you’ll need a nice loud sound system to play your music through and a robust, sweat resistant headset microphone to make sure your voice is heard clearly above the music. For classes like Yoga and Pilates, volume is usually quieter and instructors tend to prefer using a wireless headset microphone, enabling them to move freely whilst teaching. As well as a sound system and a headset microphone, many instructors are now using lighting in their classes to create a lively
HYDRATE WITH HIGH PROTEIN COCONUT WATER
Many of us enjoy the benefits of a refreshing glug of coconut water after an intense session at the gym, however CocoPro have ramped up this typically tasty water to produce a version that uses 20g of whey protein per 330ml serving, ensuring that your post-exercise beverage not only keeps you hydrated, but also helps with all-important muscle recovery. Using 100% natural ingredients and no pesky added sugar, the drink is fat and cholesterol free, and will only clock up 135.5 calories in total. Low in both carbs and glycemic index, it is rammed with energy bursting electrolytes and even boasts to having as much potassium as a banana. Available in coconut or coconut and pineapple flavours, buy online today for £2.75 at www.musclefood.com party atmosphere. We have some great plug-in and play, portable lighting effects – perfect for taking with them from class to class. Visit www.ptmagazine.co.uk for the full article.
SUBSCRIBER OFFER As a PT Magazine subscriber we’re offering you 5% off the amazing Black ‘n’ Orange QW12 225w High Quality Fitness System – £205.20 + free delivery. To take advantage of this great deal, type SDPTMAG in to the voucher box at checkout! • Brand new to the market • Designed for fitness • Wheels with pull up handle • Plug in your iPhone/iPad/iPod • Features Bluetooth connectivity
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INDUSTRY FOCUS
Product Spotlight:
O.R.S Hydration The etiquette of early
morning running EDITOR KATIE GARNER REVEALS THE SECRET LANGUAGE OF THE EARLY BIRDS
T
here is one time during the course of the day that is uniquely, like no other. I’m talking about that inbetweeny time of day that ranges between 6.00am and 8.00am, in the heavy dead of morning when you feel like you are the one and only human being experiencing the day. This time of morning is so exclusive and regulated almost that it also seems to operate with its very own set of rules. Normally I am only up and about during this early morning time frame when I am going for a run. This could be either before work on a weekday, when I hit my local park at 6.25am for 40 minutes to clear the cobwebs before the day has really began or occasionally on a weekend, when I have a busy day ahead yet want to slot in my regular exercise. It is as if the sheer lack of people has suddenly and sincerely rewound the clocks, back to a time when adults would tip their hats to passing strangers just because it was the done thing. Trotting around the park in fluorescent pink, the pre-work dog walkers stroll. As soon as I near the vicinity, we both seem to look up and make eye contact like some irresistible tractor beam. This is followed by a noticeable nod of the head, a
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warm smile and just a single word – ‘Morning!’ I greet at least three to four dog walkers in this manner per run, although we only do it on the first lap, as to do it on every lap of the park would not only be exhausting but weird. This greeting process is the law of the early morning. This can be a bit pesky from my point of view. Not that I don’t like it – I do, I think its chivalrous and polite and generally a nice thing to do. However, dog walkers can still easily retain the use of their lungs – by lap six of the park, I may not be in the same position, so the ‘Morning!’ has to be skipped completely, the warm smile more a tight lipped flick of the lips. I always try and engage in proper morning etiquette as if someone doesn’t do it, ooh it’s bad. You feel instantly rejected and loftily avert your gaze whenever they walk past. It feels almost sin-like not to join in. If I’m honest, I really like the simplicity and the odd community feel of saying howdy to complete strangers. I feel like I know the bearded guy with the cute fluffy dog, or the older man with the huge grey dogs and the yappy thing that insists on circling me growling. I’ve probably heard Monty the dog’s name called across the park more than my own but I don’t mind. It’s like the early morning park gang and in a strange way, they’re in between acquaintances and friends merely for the fact that we say good morning.
Tablets Despite an abundance of advice informing us that we need to be guzzling so much water a day to defeat dehydration, this is often easier said than done, especially when on a busy schedule like most PTs. O.R.S Hydration Tablets are a handy solution, as these soluble tablets contain a scientific balance of electrolytes, glucose and minerals which help to re-stock your body’s water and salt supply. Available in Lemon, Blackcurrant and Strawberry flavour, simply pop two tablets in a glass of water, or your portable water bottle, to enjoy. Our personal favourite? Lemon all the way! £4.99 for a tube of 12 and £6.99 for a tube of 24 from www.ors.uk.com
CPD course of the month BOOST YOUR CV SKILLS WITH THIS MONTH’S RECOMMENDED COURSE • Course: Become a PureStretch Instructor / One to One with PureStretch • Date: Various start dates • Course Duration: 2 days / 1 day • Cost: £285 / £150 • Location: Nationwide Get more information or book your place by emailing info@purestretch.co.uk or take a look at www.purestretch.co.uk
INDUSTRY FOCUS
Injury Spotlight: Ingrown toenails THE COLLEGE OF PODIATRY REVEAL THAT TIGHT SOCKS AND TRAINERS COULD BE THE ENEMY
What is an ingrowing toenail? An ingrowing toenail is one that pierces the flesh of the toe. It can feel as if you have a splinter and can be extremely painful. In more severe cases, it can cause pus and bleeding. Ingrowing toenails most commonly affect the big toenail, but can affect the other toes too. Active, sporty people are particularly prone, because they sweat more.
What causes it? Not cutting your toenails properly is one of the main causes, but there are many genetic factors that can make you prone to ingrowing toenails, these can include: • Posture • Gait • A foot deformity, such as a bunion • Hammer toes or excessive pronation of the feet • If you nails naturally splay or curl out instead of grow straight
Lorraine Jones, podiatrist from The College of Podiatry’s top tips on caring for and avoiding ingrowing toenails: 1. Prevention – learn to cut your nails properly. It’s best to use nail nippers (available from chemists) because they have a smaller cutting blade but a longer handle. Cut your nails straight across and don’t cut too low at the edge or down the side. The corner of the nail should be visible above the skin. Cut them after a bath or shower when they’re soft. 2. Good hygiene can go a long way to preventing ingrowing toenails. Avoid moist, soggy feet by rotating your footwear so each pair has a chance to dry out thoroughly. Avoid man-made materials and choose socks and shoes of natural fibre. Open-toed footwear or socks around the house are advisable.
3. If you think you have an ingrowing toenail and have booked an appointment with a podiatrist, try relieving the discomfort in the meantime by bathing your foot in a warm salty footbath. This prevents infection and reduces inflammation; a topical antiseptic cream can also be beneficial. Then apply a clean sterile dressing, especially if you have a discharge. Rest your foot as much as possible. 4. If you have diabetes, are taking steroids or are on anti-coagulants, don’t attempt to cut or remove the ingrowing spike of nail yourself. 5. If you are particularly prone to ingrowing toenails from underlying problems such as poor gait, your podiatrist may recommend correction of the underlying problem as well as a more permanent solution to the nail itself such as surgery.
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EXPERTS
COULD 9-ENDERS BE YOUR BEST CLIENTS IN 2015? MILESTONE BIRTHDAYS SPARK LIFE CHANGES, SO PAY ATTENTION TO YOUR CLIENTS’ AGE RANGES
BY KRISTOPH THOMPSON
W
e tend to look at our lives as a series of chapters or episodes, punctuated by the different decades as we get older. Those on the cusp of a new chapter, with an age ending in a 9 – such as 29, 39, 49 or 59 – are particularly prone to reflecting on the meaning of their lives. If they don’t like what they see, a new study suggests they take drastic action, in some cases pushing themselves by setting a new goal to be achieved by the year’s end. The study, which appeared in the journal Proceedings of the National Academy of Sciences Research, has shown that those about to turn 29, 39, 49 or 59 questioned or thought about the meaning of their life more than any other age group. On first glance this may seem more relevant to a life coach than a personal trainer but the research also showed that prior to milestone birthdays, people often take up a new sport or enter a challenge. Researchers randomly chose 500 first-time participants in one of five major marathons in the US. Of that sample, 74 were 9-enders which represented ‘an overrepresentation of 48%’. The researchers referred
to this as a ‘crisis of meaning’ and suggested that completing some sort of challenge or event before their milestone birthday enabled them to bring the decade to a productive close. The sheer number and scope of events has increased significantly in recent years, which makes achieving a birthday milestone more likely than ever. In the past, races had a relatively low profile, often organised and populated by local running clubs. Today, there are a host of events run throughout the year, around the country, catering to those of all fitness levels.
of 2.3%, when they were aged 29 or 39 than when they were one or two years younger. Looking to recruit additional bodies for your marathon training programme? Try identifying those on your contacts database with milestone birthdays around the corner. Got clients coming to the end of a block of sessions? Try suggesting to those in their late 20s, 30s, 40s and 50s that they might consider training for an event. The research shows that they will be more receptive and motivated to achieve than at any other time.
‘9-ENDERS’ ARE NOT ONLY MORE LIKELY TO PARTICIPATE IN EVENTS: THEY WERE MORE MOTIVATED AND TRAINED HARDER THAN ANY OTHER PARTICIPANTS
‘9-enders’ are not only more likely to participate in events and challenges, the study also suggested that they were more motivated and trained harder than any other participants. Focusing on data from runners in their twenties, thirties and early forties who had run a marathon at the end of a decade and also in the preceding and following two years, the researchers found that people achieved better times, by an average
Personal trainer and ex-strength and conditioning coach, Kristoph has experience with professional baseball and basketball teams, as well as his own successful PT business. Find out more at www.sideways8.co.uk
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EXPERTS
The benefits of partnering
with a gym BY RICHARD CALLENDER
O
ne of the benefits of running your own fitness business is the freedom to make your own decisions, work whatever hours you wish and reap the rewards that come from success. However, for every tale of success there is an equal or greater number of PTs who fall by the wayside, simply because they were unable to translate their technical fitness skills or develop a viable business skill-set and they ultimately paid the price. One avenue that could help is to partner with gyms/health clubs to provide some financial stability, generate a steady profile and work with an active database of people who have already committed by joining the venue. Something you need to remember is that by working or partnering with a gym or health club does not make you any less a credible personal trainer or business owner than someone grafting outside in parks, homes or their own venues. Gym based PTs are often very successful, rarely have to deal with extortionate set up costs (dependent on location) and often establish long term relationships with venues. But why does it work as an option?
New clients
A gym (independent or chain) typically spends a considerable
BUILD YOUR BUSINESS CONFIDENCE WITH THIS CAREER OPTION
amount of time and money to generate leads, sales and new members to populate their venue. As a trainer, you reap the benefits of this by being exclusively marketed to that active membership pool, the new members that join and without the costs involved in marketing campaigns that cover a specific region.
Retention
Clubs and gyms have long known that it is cheaper to service and retain a current member than it is to attract a new one. With this in mind, you as the trainer, become a valuable commodity as you become another reason for your clients to maintain their fitness journey (and their monthly direct debit).
Equipment
Most gyms are likely to have a better range of strength and cardio equipment than you could ever afford and because of this you will have more options and ways in which to get results from your clients.
Sales and marketing
To be successful you need to create a profile, and that profile needs to resonate with an audience and from that audience new clients are gained. Spending time and money on campaigns that cover a large amount of people who may or may not be interested in fitness can be risky.
However marketing yourself to 2000+ gym members who already have an investment in their health is, naturally, likely to yield higher conversion rates. Quite often, in a gym environment, the best and cheapest marketing campaign is to simply be present, professional and accessible.
Motivation
Working by yourself and making all your own decisions is what being a sole trader is about and why when the rewards come it makes the graft seem worth it. But working alongside other trainers in a gym can give you benefits that far exceed the financial. Ideas can be shared, exciting campaigns developed, you will learn new training techniques, friendships are born and most importantly you will have colleagues who will empathise with the bad days and celebrate on the good.
Richard is widely known and recognised as an approachable fitness expert, group fitness presenter, writer and television personality both in the UK and internationally, working in the industry for an impressive 18 years. For more information visit www.richardcallender.com
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INTERVIEW
Natural
bodybuilding WITH BODYBUILDING SET TO STAY AT THE TOP OF THE FITNESS SCENE, KATIE GARNER CATCHES UP WITH CITY BANKER AND LDN MUSCLE CO-FOUNDER TOM EXTON ABOUT BULKING UP NATURALLY
B
odybuilding and strength training have long been burgeoning trends within the fitness industry, however four brothers – two sets of twins – from South West London have really put their stamp on this popular niche, with the creation of natural bodybuilding hotspot LDN Muscle. Advocates for being completely independent with no sponsorship deals, the lads promote lean muscle growth, body fat loss, technique improvements and injury prevention through their online fitness guides and workouts, supported by their informative blog and social media channels. Banker Tom Exton is one of the founding quartet, working with brother James as well as Lloyd and Max Bridger. Together, the foursome tackle every aspect of the fitness business, alongside full time jobs, to provide an honest, home-grown approach to the bodybuilding workout market, sharing tips and sessions that they do themselves. I catch up with Tom, to find out more about the refreshingly real LDN Muscle.
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INTERVIEW
WHAT DO YOUR HEALTH AND FITNESS GUIDES OFFER CLIENTS? ‘They run between 15-22 weeks (depending on the goal) and allow the user to fully optimise and tailor their nutritional needs around a flexible and effective training schedule. We’ve had thousands of results from all ages and walks of life. This means that each user can go into it fully confident that they’ll see some great results if they stick to it. All of the guides are available instantly through our website. They are printable and are fully compatible with all smart phones and tablets.’
‘For young chaps coming into the industry looking up to the well known names, they have no way of knowing what they can or can’t realistically achieve naturally, even becoming despondent when they don’t make the same astronomical gains as their idol, while buying every sponsored supplement they’re told to by that same person.’ WHAT ARE YOUR FAVOURITE BODYBUILDING EXERCISES? ‘Recently I’ve started enjoying working on my shoulders a lot more. For a while I had a problem with my rotator cuff. Right now, I’m a big fan of the arnold dumbbell press.’
YOU WORK WITH YOUR BROTHER – WHAT’S THAT LIKE? ‘It has its ups and downs – as most siblings will appreciate, especially twins! But we get on extremely well and it’s amazing to be able to work with him on something we both love doing.’ ANY NEW PROJECTS FOR 2015? ‘The 1st of January is always huge in the fitness world, and it’ll be no exception at LDNM. You’ll have to wait and see!
o re
informa
.ldn
cle, visit
muscle.c
on
LDN Mus
tion
HOW DO YOU MANAGE THE BUSINESS ON A DAY TO DAY BASIS? ‘We all have our own roles, but also are adaptable and flexible across all areas of LDNM. It’s pretty much 24/7
MANY PEOPLE JUGGLE A FITNESS CAREER AS A SECOND JOB, LIKE YOU DO – HOW CAN YOU STILL ENSURE THAT YOU DELIVER YOUR BEST? ‘I’m lucky that I’m part of an amazing team. They all work so hard and are so passionate about what we do. If I’m tied up at work, there’s always someone on hand to help out. I do, however, work on LDNM before the day job every day – at lunch, every evening, and weekends too. I don’t stop, but I wouldn’t have it any other way! The other chaps are the same, fitting around their schedules. This means there’s pretty much round the clock service which is something that we pride ourselves on.’
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WHY DID YOU DECIDE TO PROMOTE ONLINE FITNESS GUIDES AS OPPOSED TO TRADITIONAL PERSONAL TRAINING? ‘We love the idea of people taking control of their own training and
LDN MUSCLE IS PASSIONATE ABOUT NATURAL BODYBUILDING – WHAT IS SO APPEALING ABOUT THIS FORM OF TRAINING? ‘The cornerstone of our ethos is about remaining natural. I personally feel as though we represent the vast majority, who would have an issue with taking various substances on the premise of improving their appearance. Furthermore, I also feel that consumers are being put at a disadvantage by the “smoke and mirrors” within the fitness industry in terms of what is realistic for their fitness goals.
to be honest. There’s always emails to be sent out and social media to be updated. Aside from writing articles for the site and the enormous array of general duties/admin that come with the territory!’
o
m
WHAT ARE THE AIMS OF LDN MUSCLE? ‘We want to help as many people as we can to transform their physiques, health, and the way they feel about themselves - in a sustainable and educational way.’
nutrition, which also saves them a huge amount in the long run. Some, however, use our plans with the assistance of a personal trainer. This is great for our clients who have not necessarily spent a lot of time in gyms before.’
For m
HOW DID THE IDEA FOR LDN MUSCLE COME ABOUT? ‘LDNM came about almost as a hobby, in the summer of 2012. The four of us had been taking our training seriously for a while at this point. We were becoming increasingly disillusioned with a lot of the information and imagery portrayed by the fitness industry as a whole. We were often asked about our training and nutrition so we decided to put together a website. We updated this with our training methods, recipes and all things gym based on being natural and unsponsored.’
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EXPERTS
EXPERTS
Valentine’s events BY MOLLIE MILLINGTON
S
haring a passion for something that requires dedication and balancing life in and out of the home requires teamwork as well as excellent communication. Instead of the traditional gift of flowers and chocolate to celebrate Valentine’s Day, here are a few race options to bring you closer to your partner on Valentine’s weekend in 2015. Make the event more memorable by packing your valentine a goody bag of energy gels, protein bars, hydration tablets, hand warmers, hand sanitiser and baby wipes. Don’t forget to take pre and post-race selfies to frame for the mantel piece or to hang by your race bling. Follow through and get these printed as soon as you can to celebrate your memorable weekend together.
Stamford Striders 30K The Stamford Striders 30K is in its 22nd year and is limited to 750 places. The distance makes it perfect for those running in the Virgin London Marathon. It is a hilly, challenging course, which will push you to training limits. For more information visit www.stamfordstriders.co.uk
26.2 Road Runners Club
This distance is enough to require a bit of training but short enough to make it a competitive race between you and your partner. It offers cash prizes as an added bonus to pay for your romantic dinner later that evening. For more information visit www.26point2.co.uk
Broadmeadows Run Valentine’s Day Half and Full Marathon This one loop race is tricky and exhilarating, as an undulating trail course. Limited to 150 people, it is a small race with big payoff for anyone training for a spring marathon. For more information visit www.broadmeadowruns.co.uk
Pavillion 5K Family Friendly Event
If you have a family to celebrate Valentine’s Day with, head over to Buxton, Derbyshire. Participants have to be 11 years old and last year there were only 86 entries, making it a small event with a flat course that everyone can enjoy and maybe achieve a PB with. For more information visit www.buxtonac.org.uk
Brutal Bagshot This 10km muddy trail race includes a few dips
COUPLES WHO WORK OUT TOGETHER, STAY TOGETHER
into waist deep water. Described as ‘hilly and wet’, they recommend bringing a change of clothes – make sure you plan a romantic bubble bath at home to warm up afterwards. For more information visit www.brutalrun.co.uk
Newcastle Head Torch Race
Starts at 6.30pm and the course goes for five miles on tracks, trails and woodland. You will need your own head torch, so make sure both you and your partner pack one before attending. For more information visit www.noegochallenge.com
Bath Skyline 10K Part of a three race series, the medals you receive after crossing the finish line connect together and display the Royal Crescent. The bling alone is worth entering this race, plus the gorgeous architecture of Bath. For more information visit www.relishrunningraces.com
Lungbuster 2015 This nine mile multi-terrain trail race offers an unusual distance to train for. You and your partner will have to put in the time before the race, so treat each training run as a mini-date to keep the spark alive. For more information visit www.royalwoottonbassetthounds.co.uk
26.2 Road Runners Club has a 10km in Chessington.
Mollie Millington is a London-based personal trainer and wellness coach. Visit her website at www.ptmollie.com or tweet @PTMollie
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PRODUCTS
The Commuter X4 Ideal for keen cyclists during the darker months, The Commute X4 is a unique rear safety light which can be adjusted to wear over a backpack or clothing. Not only is this gadget water-resistant from wet weather and usefully USB rechargable, but the size, shape and static nature of the light helps drivers distinguish the distance and speed of cyclists, making road users more aware. A must-have until the clocks go forward. £49.99 from www.veglo.cc
Mia Tui Amelie Gym Bag This popular British label has just released a new signature tote which is perfect for hitting not only the gym but taking with you afterwards for maximum style points. It includes a handy water bottle holder as well as PVC wallets to stow away your shower toiletries; the internal organisation system provides a pocket for every purpose, as well as a shoulder strap for easy carrying. £63.00 from www.miatui.com
NEWKIT Pro-Stringer in Red/Black Inject your workout wardrobe with bodybuilding style with the new clothing range from fitness model and USN Ambassador Ryan Terry. Designed to provide a comfortable and flattering fit, this vibrant, low cut vest could easily be worn at the weight machines or outside the gym. Made from 100% cotton with a Y back. £19.99 from www.rtprowear.com
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IN TOWN
WHAT YOU SHOULD BE STOWING IN YOUR GYM BAG
Editor’s
pick
Saucony Triumph Women’s Running Trainers Part of the brand’s ISO-SERIES, the Triumph aims to be the ultimate neutral running trainer, weighing in at a lightweight 292g. The ISOFIT system cleverly adapts to your foot as it’s running, allowing the trainer to move in sync with your foot. Also armed with durable shock absorption upon impact, this should take some of the strain from your joints for an easier run. You’ll also be bang on trend with these vibrant, aquatic colours. £125 from www.saucony.com
PRODUCTS
Finnberry Nordic Super Berry Powders Recently launching in the UK, Finnberry have released a selection of popular berry flavoured powders that are 100% natural, with no added sugar. Aiming to increase your intake of antioxidants, vitamins and minerals, these powders are very versatile as you can use them to make smoothies or even sprinkle over yoghurt for a fruit infused snack. Flavours include sea buckthorn and the nutrient laden bilberry, which is even better for you than blueberry. £3.99 from www.finnberry.co.uk
Pro Vis Waterproof Backpack This 100% waterproof, high visibility bag uses seamless construction and a roll top sealing system to ensure your kit stays clean from sand, water, dirt and dust. With pockets and pouches galore, you’ll also be able to find a handy spot for all your gear, whether you use the internal zip pocket for your keys, the LED light attachment hoop for your torch, or the two elasticated outer mesh sections. £69.99 for 20 litres and £79.99 for 30 litres from www.over-board.co.uk
BetterYou Magnesium Oil Sensitive Spray Providing a magnesium supplement faster than both capules and tablets, BetterYou have fine tuned a spray-on-theskin supplement that can be used by people of all skin types, including those who suffer sensitivities. With a reported 80% of the population deficient in magnesium, ten to 20 sprays of this supplement not only softens facial and body skin and improves elasticity but it can also give you 50% of your daily magnesium dose, making sure that you stay topped up. £12.20 from www.betteryou.com
FittaMamma Pregnancy Workout Support Top FittaMamma encourage a more active pregnancy with their range of maternity sportswear, including this soft cotton vest with CoolDry. With a handy ruched front panel, firm waistband and in-built bra, there is plenty of additional support for your body; elastane giving the garment extra stretch. £44.99 from www.fittamamma.com
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23
EXPERTS
of a gym you begin to sing and dance; people will look at you, stare and wonder, ‘What in the world is going on?’ When you set yourself apart from the crowd, people will begin to talk about you. Some will come up to you and ask, ‘Why were you dancing in the middle of the gym?’ You can respectfully respond to them by smiling and introducing yourself. This is a great opportunity to create a conversation.
Make a connection
Master the art
of personal training GETTING STARTED AS A PT IS ALL ABOUT GETTING NOTICED BY DANNY APOLLO BRUCE
First appearances count We’ve all seen that person with the perfect body when we walk into the gym. Someone who is attracting the most attention and who others are in awe of. From head to toe, this individual has the ‘IT’ factor. But it’s not just a perfect body that can draw new clients in. A natural skill for speaking to everyone in a calm, yet professional manner is key to attracting new clients. We all know that first impressions can make or break your chances of scoring a potential client. With a simple smile you could attract everyone. The smile is the global code for loving what you’re doing. So, why not practice exercising your smile? By smiling, you just remove that fear, hostility and withdrawal a person might’ve had initially, giving you an opportunity to indirectly sell a
training regime. By branding yourself as a visual aid, you may inspire others who want you to help them on their personal fitness journey.
Learn about your prospective client Learning about the person talking to you is an essential first step if you’re looking to become their personal trainer. One of the first things we have to do is assess them. What are their fitness goals? Are they realistic? Do they have a certain time frame on starting/ending their training? What is their budget? These are some of the necessary answers we will need to ask in order to understand where they are coming from. It is then solely up to you to decide whether or not you want to move forward with the new client.
Set yourself apart If you do something unexpected it’s quite likely you’ll draw attention. Let’s say inside the workout vicinity
Now that you’ve made that connection with an individual, it is up to you to decide where you are going to lead the conversation in closing a training regime. It is important to plant the seed by using your stellar knowledge, allowing the potential new client to profile you. This person wants someone that can get them results. This person is the same one who will always talk about how they first met you and what you have to offer as an individual. This person will proudly talk about the product you offer and the wild personality that you have to their family, friends, coworkers and those surrounding them in the community. So ask yourself, what do you want to be remembered for in your prospective client’s eyes?
Danny Apollo Bruce is a certified personal trainer, strength and conditioning specialist and international fitness columnist. He is one of the youngest and most sought after celebrity fitness coach in the world, counting Olympic and professional athletes, musicians and models among his clientele.
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PT BUSINESS
Get talking NETWORKING IS NOT NECESSARILY SOMETHING THAT COMES NATURALLY, BUT FOR TRAINERS, IT’S CENTRAL TO PROCEEDINGS
I
BY GEORGE PEARSE
t’s not what you know but who you know. When it comes to the art of self-promotion, it can be pretty hard to ignore this old adage. You can have the tidiest eight week training programmes lined up. You can know the quadriceps femoris inside out. But if you haven’t got enough clients to be imparting your wisdom upon, then you’ve got yourself a problem! By exploring opportunities within your immediate network of friends or colleagues, opening yourself up to opportunities with the wider world and by pursuing your individual passions, my experience tells me you can be well on your way. It’s a big, bad fitness world out there sometimes. You’re up against trainers with years of experience, experts with lists of qualifications as long as your arm and Instagramers with more followers than sense. In the face of such stellar competition, backing yourself to others can be a daunting prospect. So start small, with your immediate network, for example. You’ve got a valuable personal connection with these people that the experts are unlikely to enjoy. You don’t have to be forcing your mates to sign up for 20 sessions but equally, you stand to benefit by letting it be known you’ve got a service worth offering. Once you’ve made the most of your
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immediate network, it’s time to think about the bigger picture. Being on the lookout for opportunities to discuss your abilities can be hard to do. But at the same time, an entrepreneurial streak can be a lucrative quality. I was in the taxi queue at a homeware store last week when I got chatting to a lady in front of me. We worked out that we were heading to a similar postcode so agreed to share a cab home. During our chat en route back, it transpired that she was looking to increase her fitness ahead of a trek to Mount Kilimanjaro. Next thing you know, we’ve booked in a consultation and we’re going for coffee to discuss booking some sessions.
Sharing enthusiasm An organic way of increasing your network is to pursue your passions. Are you engaged by nutrition, for example? Or have you got expertise in a particular sport? Chances are you do and by letting others know about your knowledge and strengths in this area, you’ll immediately begin to build a reputation. A career in personal training no longer has to mean just training clients for 30 hours a week. By diversifying your portfolio, you’re letting the wider world know that you’re a busy, interesting and passionate individual. In my role as a mobile trainer for MotivatePT, the majority of clients have general fitness goals. Many
clients struggle to work out unless they’ve got someone there to guide and encourage them. This is really worth bearing in mind. Presumably you’re in the fitness industry because you’re alive to the benefits of a healthy and active lifestyle. This in itself is something that large swaths of the population totally lack. Make sure you let your enthusiasm for your craft shine through as you interact with both clients and other professionals. It’s an infectious quality that won’t go unnoticed and ultimately, will lead to gaining new clients and just as importantly, retaining existing ones. Promoting yourself can be a daunting prospect. But by approaching the task on a number of different fronts, you’ll soon start building up a reputation. It’s crucial to have confidence in yourself so that others can clearly see that yours is a service worthy of the investment.
George Pearse is a personal trainer with MotivatePT, one of the UK’s leading personal training companies offering mobile fitness professionals. Find out more at www.motivatept.co.uk or find him on Twitter @pearsefitness
XEON TEAM CGF I MARATHON RACER WITH SPEED POTENTIAL available from 1.410,96 £ I Model 4000 with Dura-Ace 2.217,68 £ TOUR 07/2014 I GRADE 1,4 I HIGH-FLYER ”[…] The frame is extremely stiff, which – in combination with the relatively long wheel base – guarantees fabulous smooth running. […] With a grade of 1,4 the ROSE Xeon Team CGF-4000 belongs to the best complete bikes in the test history of TOUR - well done!“ This test relates to the predecessor model ROSE XEON TEAM CGF-4000 2014.
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TRY SOMETHING NEW
Triathlon
IF ONE SPORT ISN’T ENOUGH, THEN SANDWICH THREE TOGETHER FOR THE ULTIMATE FITNESS ACHIEVEMENT
Want to have a go? Take on a triathlon with a twist at the Salty Sea Dog Triathlon on Saturday 23rd May which takes place on Boscombe beachfront. Ideal for new racers, the event features both a Sprint and Super Sprint distance selection with the option to compete as an individual (£30) or team (£35). Enter your first triathlon today at www.votwo.co.uk
T
ake your and your clients’ workouts up a notch by trying a multi-discipline sport such as triathlon. With three separate sporting sections performed in immediate succession, you race to gain the fastest time, whether that means crossing the line first or clocking up a new PB. Your triathlon will usually start with a swim that can often be open water, so in a lake. Afterwards, you’ll head back to dry land and hop on your bike for a cycle section before dismounting for the concluding run – perfect for a sprint finish. With three very different disciplines included, you will need to dedicate at least two to three
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Find events and clubs in ea via u yo r local ar nd.org, en lon gla www.triath triathlon the official gland. body for En
training sessions to each aspect a week to see improvements in your performance.
What are the distances? DISTANCE
SWIM CYCLE RUN
Sprint
75km
20km
5km
Standard/Olympic 1.5km
40km
10km
Long
1.9km
90km
21.1km
Ultra/Iron Man
3.8km
180.2km 42.2km
What kit do you need? For an outdoor swim make sure you face brisk waters with a wetsuit or trisuit (take a look at our reviews on P.33 if you need help deciding), as well as a secure pair of goggles. You
might also want to invest in some wetsuit lubricant to ensure your suit won’t hold you up in the transition area. For the cycle section, a bike helmet is compulsory, since you won’t be allowed to race without one, as well as the right pair of cycling shoes for your bike, for if your shoes need to clip on to the pedals. To take on the run successfully, a comfy pair of running trainers and the right socks can make all the difference and elastic laces could also come in handy to speed up transitions. Don’t forget your standard items either, such as drinks, a repair kit and some snacks or energy products to see you through. If you are braving the British winter you may want to think about purchasing some cycling gloves, waterproofs and mudguards too.
EXPERTS
Push-up
progressions GET TO GRIPS WITH THIS BASIC BODYWEIGHT STAPLE
BY RONNY TERRY
T
he push-up is one of the most basic bodyweight exercises and primarily works the triceps, pectorals, deltoids and core. It is an excellent whole body movement for anyone new to strength training and can be modified for those lacking in upper body pushing strength. Push-ups are a close-chain movement and these can lead to greater neuromuscular activation and strength than their open chain counterparts. So if you are bench-pressing less than half of your own body weight, you should consider developing your pushup repertoire over the equivalent weight on a barbell or machine.
Hands elevated This is suitable for beginners as elevating the hands from the floor effectively reduces the amount of bodyweight being pushed. The higher the hands, the easier the exercise, as more and more weight is moved from the shoulders and on to the feet. Those pushing-up from a 24-inch bench will lift approximately 41% of their weight, but a taller platform can be used to make the movement easier still. Place your hands on a bench or sturdy chair slightly wider than shoulder width apart and feet close together on the floor. Keep a rigid body and neutral spine by contracting your abdominals and
glutes, and lower yourself until your chest meets the bench or chair. Push up from this lowered position until your elbows lock out.
Knee push-up The knee push-up increases the amount weight lifted to around 50% of your total body weight and is commonly given as an option in exercise classes as an alternative to regular push-ups. While kneeling, place hands shoulder width apart on the ground with arms around 45 degrees from the torso. Move your knees back 6-12 inches and keeping a neutral spine, lower your chest towards the floor. Reverse the movement, pushing up until elbows lock out at the top.
Regular push-up The regular push-up is a bodyweight training staple and one of the first chest exercises many exercisers are exposed to. Both hands and feet are placed on the floor so 64% of your weight needs to be overcome. Place your hands slightly wider than shoulder width apart, directly under the elbows with feet close together. Arms should be at around a 45 degree angle to your torso and glutes and abs switched on to prevent sagging. Lower yourself until your chest touches the floor and push up from the lowered position until elbows lock out at the top.
Feet elevated push-up For those looking for a more demanding variation on the push-up, raising feet on to a 24 inch platform will increase the resistance required to approximately 75% of bodyweight and place more emphasis on the upper pectoral fibres. Place feet together on a bench, sturdy chair or other suitable platform and hands shoulder width apart on the floor. Lock out elbows and activate your glutes and abs, keeping a tight frame. Lower your chest to the floor and push up from the lowered position back to lock out.
Eccentric movement It’s easier to perform the lowering portion of a push-up than it is to go from the bottom back to the top. Completing the eccentric portion only – the lowering phase – of any push-up variation is a great way to build up the required strength to master the concentric movement.
Specialising in body sculpting, weight loss and elite fitness, personal trainer Ronny Terry is Owner and Director of SWITCH FIT UK. To find out more visit www.switchfituk.co.uk
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PRODUCTS
PT l ves
AS FEBRUARY IS THE MONTH OF LOVE, TEAM PT SHARE THE PRODUCTS THAT MAKE THEM GO WEAK AT THE KNEES
Uncle Reg Juices
‘These unpasteurised juices are made from the finest cold pressed fruit and veg for a refreshing and nutritional drink – definitely my juice of choice.’ Poppy Davidson, Business Development Manager
Trek Marlin 5
‘I love my bicycle. It’s a great balance between off road capability and on road efficiency. That and it saves me £600 a year in bus fair!’ Matthew Sokanovic, Data and Circulation Manager
FORZA LipoWhey
‘I’ve recently enrolled in a 12 week challenge with Forza. This will involve me looking at my cholesterol levels at the beginning and end of my training. During my training I will be using FORZA LipoWhey’s tasty banana flavour. I’m really looking forward to seeing the results and taking my training to the next level.’ Yasmine Brown, Advertising Manager
GYMpartner Accessory Case
‘I love the GYMpartner Accessory Case. It includes a non-drip stainless steel water bottle in a neoprene holder, which magnetically sticks to whatever gym equipment I am using. It also has a pocket for my phone and a clip for my keys.’ Emma Rayner, Accounts
Karakal PU Super Grips
‘Playing both badminton and squash, it’s really important to me to have a grip that I’m comfortable with. I love my vibrant Karakal PU Super Grips as my racket handle doesn’t slip yet the material is squidgy and the right thickness for my grip without being too soft. They come in simple strips with an adhesive side, so are easy to apply too.’ Katie Garner, Editor
E316 Fluid Rower
‘Having a E316 Fluid Rower is a great addition to my home gym equipment. It has 16 adjustable resistance levels that you can tweak with a dial – this is different to other fluid rowers which only use strength, so I love this upgrade.’ Myles Davies, Publishing Director
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WORKOUTS
Preparing a client for
Miss World
BELFAST-BASED PT DANIEL ABROL SHARES HIS PERSONALISED TRAINING PROGRAMME FOR MISS WORLD HOPEFUL REBEKAH SHIRLEY
THE MAIN PROGRAMME Warm up and 15 minutes medium paced cardio e.g. jogging, treadmill sprints with bodyweight interval circuits, exercise bike, circuit training.
PUSH WORKOUT BARBELL BENCH PRESS: 2 warm up sets and 3 working sets of 5 reps (90 seconds rest
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‘We had ten weeks to prepare before Miss World. As Rebekah has a taxing daily schedule we started off with a general all over body workout for the first few weeks. This allowed Rebekah to adapt to training and allow her adequate recovery time to ensure she could continue her Miss Northern Ireland duties. Rebekah's training then progressed into a three day rotational split. Dividing training into an upper body workout focusing on pushing movements, a lower body and abs workout and, an upper body workout focusing on pulling movements. We included a cardio component on the push and pull days, varying between treadmill sprints and bodyweight interval circuits. ‘
For more from Daniel, contact him on 07583 934336. Rebekah uses That Protein (www.thatprotein.com) to boost her nutrition. between sets) INCLINE DUMBBELL CHEST FLY: 3 sets x 10-12 reps (60 seconds rest between sets) MILITARY PRESS: 3 sets x 5 reps (90 seconds rest between sets) DUMBBELL SIDE RAISES: 3 sets x 1012 reps (60 seconds rest between sets) CLOSE GRIP SMITH MACHINE PRESS: 3 sets x 10 reps (60 seconds rest between sets) TRICEP BENCH DIPS: 2 sets to failure (60 seconds rest between sets) BARBELL BACK SQUAT: 2 warm up sets and 3 working sets of 5 reps (90 seconds rest between sets) LEG PRESS: 3 sets x 10 reps (60 seconds rest between sets) LEG EXTENSIONS: 3 sets x 10-12 reps (60 seconds rest between sets) SEATED HAMSTRING CURLS: 3 sets x 10 reps (60 seconds rest between sets) DUMBBELL STRAIGHT LEG DEAD LIFTS: 3 sets x 10-12 reps (60 seconds rest between sets) WEIGHTED PLATE LUNGES OR STEP UPS: 2 sets of 20 paces (60 seconds rest between sets)
DECLINE TWISTING SIT UPS: 4 sets x 20 reps (60 seconds rest between sets) CABLE WOODCHOPPERS: 3 sets x10 reps (60 seconds rest between sets)
PULL WORKOUT LYING LEG RAISES OR WIPER VARIATION: 3 sets x 15-20 reps (60 seconds rest between sets) BENT OVER BARBELL ROW: 2 warm up sets and 3 working sets of 5 reps (90 seconds rest between sets) LAT PULL DOWN: 3 sets x 10-12 reps (60 seconds rest between sets) DEADLIFT: 2 warm up sets and 1 set of 5 (90 seconds rest between sets) BARBELL UPRIGHT ROW: 3 sets x 10-12 reps (60 seconds rest between sets) BARBELL CURLS: 3 sets x10 reps (60 seconds rest between sets) SEATED DUMBBELL CURLS: 3 sets x 10 reps (60 seconds rest between sets)
PRODUCTS
Best
on Test Louis Garneau Women’s Tri Course Club Triathlon Suit Innovative coldblack technology is used for this aerodynamic suit to protect your skin from UV rays as well as reflect heat, ensuring you stay cool no matter how hard your body is working. Made with minimal seams to reduce chafing, this sleeveless ladies option uses CB Speedtech fabric to help you fly through the air, while the lightweight, four-way stretch of the padding helps you adjust easily to the next discipline with maximum comfort.
SUIT UP FOR THE SEASON WITH OUR PICK OF THE BEST TRIATHLON FULL BODY OUTFITS
Premier Range Women’s GB Triathlon Trisuit in Navy/Pink This entry-level trisuit uses 80% polymide and 20% lycra swimming fabric to ensure a comfy and snug fit, with a quick drying fleece cycle pad too. Definitely one of the more feminine looking suits on the market, we love this navy and hot pink combination, available in sizes 8 to 18 so you can simply pick your usual dress size. We liked the easy front zipper as well as the elasticated legs for a secure fit around the mid thigh. £42 from www.triathlonsuits.co.uk
£79.99 from www.evanscycles.com
Castelli Core Trisuit Designed for regular use, the Castelli Core Trisuit aims to eliminate chafing and be completely flexible to your movements which is ideal for the varying triathlon skills. A brushed microfiber top is the epitome of triathlon comfort on the upper body, whilst the seat pad strives to be as efficient and bulkless as possible, with padding for the bike section, which is still lightweight enough for the swim and run sections. This trisuit is available in sizes small to extra large. £98.99 from www.evanscycles.com
Men’s Elite Triathlon TrisuiT This men’s multi panel design aims to provide an all-encompassing fit, available in sizes small to XXXX large – you can even input your measurements online. Large back pockets are handy for stashing away snacks and drinks, although still being easy to reach, and the reassuring auto lock zip means your suit stays on, no matter what. Coming in simple black, it will suit any style and we generally found it a comfortable suit, although the back zipper was a little tricky to reach despite the lengthy zip attachment. £49.99 from www.triathlonsuits.co.uk
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EXPERTS
Inclusive
exercise
WIDEN YOUR CLIENT LIST AND CATER FOR DISABLED GYM GOERS
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BY TOM GODWIN
here has been an increased emphasis placed on creating an inclusive environment within our gyms here in the UK, allowing access for all. This includes populations that might be suffering from any form of disability. This has been spurred by the improved coverage of events like the Paralympics and the increased profile of some of our paralympians. In turn, this has led to an increased interest from fitness professionals who are seeking to work in this area with regard to how they can do so safely and effectively. There is a common level of misunderstanding that it may be difficult for people with a range of disabilities to use a gym; this is something that as professionals and organisations we must combat in order to ensure that our services are truly open to all. There has been an interesting initiative set up in order to aid this process called The Inclusive Fitness Initiative (IFI) – the key aim is to raise awareness amongst the disabled community in terms of the benefits of taking part in physical activity. They also strive to address inequalities in the fitness environment and offer support to those who wish to make their services more inclusive. There are 9.4 million people with a disability in the UK, which equates to 18% of the working population (Disability Rights Commission, 2011). This relates to a large portion of
our communities that may not be targeted by providers of physical activity services. There is however a general lack of engagement in exercise from disabled communities which has been put down to the lack of accessible facilities, lack of awareness of available services and disposable income of service users. This is despite research that shows those with a disability receive the same physiological, psychological, mental, social and wellbeing benefits as the general population. As fitness professionals, there are many things we can do to promote more inclusivity. We can initially try and ensure that we have accessible facilities; this basic step when choosing a venue can make a massive difference in terms of the ability of disabled clients to access your services. There should then be some positive promotion of your service and that you are open to all. Then the provision of the service itself should be considered; many fitness professionals feel slightly intimidated by the thought of people with a disability accessing their classes/sessions. This generally comes down to a fear of the fitness professionals’ own ability to programme for a disability and a lack of understanding with regard
to the limitations of a range of conditions. This can be combated during a consultation as carried out with any client, giving the fitness professional a chance to truly understand the clients’ ability levels. Remember the sufferer is the person who understands the most about how their condition impacts their lives. This then allows the fitness professional to design interesting and functional training sessions that can have a life changing effect. If you’re interested in taking this further there are an increased number of training providers that offer training courses in disability fitness, and also a number of organisations for disability sport and fitness.
Tom Godwin @TomForesight 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. For more information visit www.tomgodwin.co.uk
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INTERVIEW
I like to get right in the trenches FITNESS AUTHOR, PERSONAL TRAINER, EX-MAGAZINE EDITOR AND BODYBUILDER HOLLIS LANCE LIEBMAN TELLS KATIE GARNER ABOUT HIS CHECKERBOARD CAREER
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y experience with celebrities has always been that they generally come to work hard, are on tight schedules due to filming, and place their trust in me as their trainer – a role I take very seriously,' explains celebrity PT Hollis Lance Liebman, a man whose undulating career has taken him from the stage of professional bodybuilding at 19, to flourishing men's fitness magazine editor and now personal trainer come author
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with a stash of ten books to his wellrespected name. Speaking of actor Hugh Jackman, Hollis claims he is a 'very hard worker and would complete anything I threw at him with great passion,’ saying the same for WWE star Chris Jericho, another celebrity name on his PT portfolio. 'When I work with celebrities, or anyone for that matter, all I need know are the answers to two questions: what are your goals and what, if anything, limits you or
INTERVIEW
holds you back from achieving them? I am not into forms and numbers and long questionnaires. I like to get right in the trenches and get them changing,' he emphasised. It is this passion that saw Hollis develop his career from successful editor to personal trainer. He began his literary role leading Men’s Exercise, as well as Exercise for Men Only and Natural Bodybuilding and Fitness. 'I also wrote contest reports/ articles and did photography for the international magazines Fitness Mania and Divas,' Hollis continued. From here, he moved into the more physical side of the fitness industry. 'I was working as an editor out on assignment one day directing a photo shoot for an upcoming article when the idea was first presented to me. I loved my job as an editor, the incredible opportunities and soaked up everything I could about publishing when the time came to make a decision. I had to leave and thusly pursued personal training – a field I loved and still do.'
Personal training style So, after having witnessed and worked with numerous personal trainers during his magazine publishing heyday, how would Hollis describe his own fitness style? 'My style is not to reinvent the wheel but to properly or best harness it and keep it rolling. I believe in keeping the tension on the muscle, not on placating my clients’ egos with how much they can lift,' he said. 'I focus on getting them to fire from the correct muscles to achieve positive muscular failure. Yes, you must not cookie cutter your workouts for every client, and yes you must change up the routines and exercises, but never for the sake of just change, but to further progress and avoid stagnation.' Favoured techniques include the rest/pause principle, as well as training beyond failure and incline
presses.'I am not a fan of swinging the barbell while performing a set of curls just to have lifted a bigger number,' he admitted. Sharing his fitness regime in new book Peak Physique, the book aims to be an all in one guide to get readers back to being in their best shape – a course that Hollis himself took after gaining weight. 'I took before pictures to show people that I am human too and had let myself go, hungry to get back to my best while placing the blame for being so mentally and physically out of shape where it belongs – on me!'
Bodybuilding form Winning the 1995 National Physique Committee Teenage Heavyweight National Championship title at 19, it is evident that exercise has always been a focus for Hollis. ' I was always interested in seeing how far I could develop myself, both my body and my mind. I retired from the sport after that victory because I focused on writing,' he expanded. Talking about the nutrition aspect of bodybuilding, Hollis said 'Back then I focused on high protein, moderate carbs and very low fats. Today I would do it differently. I would replace white rice and bananas with quinoa and add more good fats in the form of raw almonds. I never experimented with food or different strategies when leading up to a contest because I wanted to show improvement and not risk looking the same or not as good as the previous year.' With more and more clients wanting to develop the chiselled muscle of a bodybuilder's physique, this is an area that PTs are looking to beef up on. Hollis advises that when training a potential bodybuilder, focus on the weaker parts of the body to create an overall look of symmetry. 'Say if they had weak legs, I would work them first in the week when their strength and enthusiasm were
at their highest. We would have an offseason for a few months to build muscle and then I would take 12 weeks to bring them into condition for the stage while retaining maximal muscle mass.'
Expanding the portfolio Hollis's writing past has definitely come in handy today, as he now uses his books and articles as a useful marketing tool for his fitness goals, explaining 'it brings with it credibility.' Continuing to pen pieces, he said 'I have a lot I want to share and get out there. If people can learn from me, great, but if they can empathise and see themselves through me and improve and create, even better.' Although his career has taken some interesting turns, Hollis is stepping up to become a leading industry figure, with his publishing past adding an extra veneer of professionalism to his already stellar fitness CV. Having been there, and done that, what advice would Hollis give to PTs looking to further develop their careers in fitness? 'PT seems to be less about skill and more about listening. At the end of the day PTs have to satisfy their clients, be it goals achieved or simply be a friend to talk to, an ear to listen, a wall to bounce ideas and thoughts off. I love communicating with my clients, but first and foremost on my mind is why they are here and allowing me the privilege of helping them.'
Hollis Lance Liebman is the author of Peak Physique: Your Total Body Transformation (Bloomsbury) published 15th January, £14.99 PBK/eBook.
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FITNESS HERO
I love the feeling that I’m helping people change the way that they Feel about themselves KATIE GARNER TALKS TO PT AND EPICOCITY FOUNDER JO BEALE ABOUT HOW DISCOVERING FITNESS UNVEILED BRAND NEW BUSINESS OPPORTUNITIES
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ersonal trainer Jo Beale has one busy schedule; not only is she single-handedly managing her mini gym come studio Epicocity, based in Frome, Somerset, but she is also maintaining a portfolio of personal training clients as well as supplying a diverse range of studio exercise classes for locals. ‘It involves 6am classes and 8pm clients, with a lot of the same in between, combined with a mountain of admin, messages, voicemails and no days off,’ she good naturedly comments. Although previously working for a fitness clothing company, exercise wasn’t on Jo’s agenda until she had
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the realisation that ‘I didn’t want to spend the rest of my life feeling unable to run upstairs or look in a mirror. I was sick of being exhausted all the time, out of breath, suffering with awful skin, and simply feeling as if I couldn’t keep up with my friends or colleagues.’ It was this drastic self-truth moment that led Jo to completely transform not only her lifestyle, but also her career.
Finding fitness The road to fitness was by no means easy. ‘In the beginning I was very strict with my calorie intake, around 1000 a day, and even tried meal replacements – of which I now am a staunch opponent,’ she declares. ‘This method of denial and essentially fasting resulted in a very fast rebound of weight gain and significant physical and mental side effects. Fortunately, a wonderful nutritionist helped me the
rest of the way, with a much more balanced approach that increased my protein and fat intake, eliminated grains and dairy and balanced my blood sugar levels.’ Paired with her new diet, Jo also indulged in a wide range of exercise, in a bid to locate classes and activities that she would enjoy. ‘I started by just walking to more places, and as I began walking longer distances, I took up swimming. When swimming became boring, I tried martial arts, then group exercise classes, and eventually found my way to strength training. Just because one form of exercise might not float your boat, doesn’t mean there aren’t a whole heap of other ways to get and stay fit!’ Staying on the straight and narrow when trying to lose weight can be
FITNESS HERO
difficult, and Jo advises ‘Acknowledge that this needs to be a long-term solution, not a quick fix. If it’s not sustainable, you won’t stick to it. If you don’t stick to it, it doesn’t work for you.’
New opportunities With the pounds dropping off and a love of all things fitness developing, Jo switched up her career by retraining as a personal trainer. ‘The feeling that I got from teaching classes – I’m a bit of a show off, if I’m honest, but I also love the feeling that I’m helping people change the way that they feel about themselves,’ she expressed eagerly. Describing her personal training style, Jo believes she is ‘sympathetic, empathetic and light hearted’, with her own weight loss journey giving an extra polish of genuinity to her services, as she isn’t ‘patronising them when I give them advice.’ She said ‘I swear a lot, sometimes I shout... but it’s good natured. That said, when I need to get serious with someone, I do. My clients know not to cancel on me, and the thing I teach them the most is responsibility for their training, not just when they’re with me, but when they’re outside the gym, too. ‘From a professional perspective,
my ‘former life’ has prepared me for dealing with so many different kinds of people, but has also helped prepare me for the enormous administrative task of running my own business,’ she continued. Despite not using a personal trainer herself, Jo can appreciate the rewards of working with one, and using them as a vital source of information. She says ‘I think that the most important role the PT has is always listening and offering up informed advice where possible. This should pertain to proper nutrition, should be backed up with credible evidence, and should be in the client’s best interests - and the trainer needs always to appreciate that every client is different. One approach will never suit all.’
Expanding the PT business Jo has now given her personal training a new platform, with her gym/studio Epicocity, which she decorated over the summer and opened officially in September. ‘It was becoming untenable to remain mobile with the number of clients, their variety of needs, and the amount of time that I was spending on travelling,’ she explained. Wanting to stand out from the crowd, Jo had very clear ideas about the goals and purpose of her gym,
using her past experiences as the foundation which she wanted to build upon. ‘I wanted my gym to be a place of inspiration for people who feel that fitness is intimidating,’ she enthused. ‘People – both men and women – often feel too inadequate or insecure to even begin a training regime, and sometimes they need a more nurturing environment than traditional gyms – that’s the mission statement at Epicocity: to make fitness fun for everyone, wherever they start, and wherever they’re heading.’ Admitting that you have to be prepared for some seriously hard work and long hours when having your own venue, Jo clearly loves the benefits of her new establishment. ‘It’s my house. My rules, my training; and my clients are like my second family. Nothing feels better than that kind of freedom and reward.’
Fat loss exercises ‘I don’t think that there is any doubt whatsoever that the obesity problem is a ticking time bomb for this country,’ Jo said. ‘It makes me sad that a lot of people feel utterly helpless to get themselves out of the situation. I don’t think that we, as a society, place enough emphasis on eating for health, or eating for performance.’ Jo recommends: •
Strength training using traditional compound exercises that offer the most bang for the buck (like squats, deadlifts and presses)
•
High/variable intensity interval training usually using a variety of bodyweight exercises
Get in touch with Jo or find out more about her services via her website www.superfunsuperfit.co.uk/ epicocity-studio
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EVENT TREND
EVENT TREND
It’s time to get
KATIE GARNER EXPLORES THE LATEST FITNESS CHALLENGE WITH DEVIL MUD RUN ORGANISER NICHOLAS WILLIAMS
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ith the fitness sector now featuring more challenges and trends than ever before, events are now having to keep up the pace, providing an array of tough, physical courses that sports lovers can compete in, whatever their chosen discipline or fitness level. With the rise of bootcamps and military style training, mud running has entered the event arena, and it looks set to stay if Devil Mud Run organiser Nicholas Williams has anything to do about it. ‘People are really keen to test themselves and their fitness and are always on the lookout for the next event to aim for. It keeps them motivated and gives them a reason to keep training and going to the gym,’ he explained.
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muddy Plotting the course
Nicholas teamed up with friend Dan Harvey to create the course, based on his family’s farm in Cheltenham. ‘It’s something that we have been talking about for a number of years. The land is part of my family’s farm and it wasn’t being used so it was the perfect location,’ he said. Inspired, Nicholas and Dan then set about making their 8km course stand out, opting to add in 31 obstacles. ‘The land is quite hilly and the way we’ve mapped out the course it passes through a woodland area and so that gave us a number of natural obstacles to start off with. We then did a lot of research to see what sorts of obstacles are liked by mud runners and which ones get talked about and put our own spin on them. It was a lot of fun!’ When planning the route, Nicholas was aware that it definitely needed
to be able to push participants. ‘We will be providing a very tough challenge that will test the runner’s mental and physical strength. We want everyone to feel proud wearing their Devil Mud Run finishers T-shirt as it will be a real achievement to receive one,’ he stated. ‘We found that the majority of mud runs are 5k, 10k or more. We’ve slotted into the middle distance of 8km in a hope to attract people who may be put off by longer distances but want a slightly longer one than say a 5km course. Our terrain will feel more like a 10-12km course though!’
Tackling mud running If you are used to pounding on the treadmill, then you may need to switch your training up for an event like mud running. ‘Mud runs work the whole body so as well as cardiovascular training, it is important to train the whole body including strength training. Unlike
EVENT TREND
other running events the upper body needs focussing on as much as the lower body,’ Nicholas stated. Running on mud can feel very different, as Nicholas explains ‘Obviously running on a hard surface impacts lower limbs whereas running on a softer surface such as mud cushions the impact. However, the mud really sticks onto trainers and so it can be much harder to lift legs the further around the course the participants get!’ So how should you prepare for a mud running event? Nicholas recommends firstly focusing on endurance as this is vital to ensure that you make it round the whole course successfully. He suggests upping the running, taking it outdoors and off road for the best preparation. ‘Adding simple body weight exercises such as press-ups, lunges, squats, gorilla walks, and pullups will help build strength to tackle obstacles. Basically train for what you will do. Trotting on a treadmill and lifting weights won’t replicate the course at all,’ he added.
Building the trend into your business
With mud running gaining popularity, is this something PTs
can incorporate into their business structure? ‘I think it can be a good revenue stream and provide PTs with a different, additional offering. As it is growing in popularity it would seem like offering specific mud running training courses would be a good thing to do,’ Nicholas commented. If you reckon you could put together your own mud running event, Nicholas advises that you ‘make sure you have the land and infrastructure.’ He continues ‘Having a few obstacles in a muddy field is one thing but you need to consider the full distance, the adaptability of the course as well as car parking, exit routes and all the amenities needed to run a successful event.’ With their first event scheduled for the 21st and 22nd February, Nicholas is hoping that the colder weather will increase the challenge for participants, who he says have long been waiting for this style of event. ‘Mud running is becoming so popular and from the moment we announced we were going to create our own mud running event, the majority of people have been desperate to know more.’ Book your place in the Devil Mud Run at www.devilmudrun.com
L- R Nicholas and Dan created their course with 31 obstacles.
Studio Fit (www.studio-fit.co.uk) provides mud running training. Studio Fit gives us the low-down on preparing for such an event. WHAT DOES MUD RUNNING TRAINING INVOLVE? Mud run training involves endurance training and using multi-functional movements to re-create the things needed to complete a course. That could be crawling, jumping or carrying with plenty of hills too. Adding strength endurance exercises also helps competitors to get up the walls, climb the ropes and pull up friends through the course. WHAT ARE YOUR TOP THREE TIPS FOR MUD RUNNING TRAINING? 1. Attack it full on. Theses courses are tough. If you train half hearted, you will perform half hearted and probably fail to complete. 2. Eat right. Slight tweaks in your diet can help with training and recovery. 3. Train in the rain. You’ll be wet through, heavy clothed and covered in mud on the course – don’t let it be a shock on the day! WHAT EXERCISES IN THE GYM CAN HELP WITH MUD RUNNING? Any circuit classes will help. Concentrate on more reps if using weights. WHY DID YOU DECIDE TO OFFER THIS STYLE OF TRAINING AND WHAT ARE THE ADVANTAGES TO IT? We wanted to challenge our members and we love the idea of training outdoors and pushing people to their limit. In a warm gym it may take a while to feel out of your comfort zone. But standing waiting to start your class in the wet and mud, most people are already out of it!
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SPORTS AILMENTS
Sweat rash and blisters BE ALERT FOR THESE SKIN CONDITIONS
BY GEMMA FROMAGE-CRAWFORD
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eing part of the fitness industry is not always the glamorous life that people may think it is, with keeping fit inevitably having a downside, be it relatively small compared to the benefits. Two of the inevitable downsides of exercise are cholinergic urticaria, commonly known as sweat rash and blisters. During an intense workout, and more commonly in hot conditions, you may notice your clients' skin becoming red, moist and sometimes blistered; they may also mention their skin becoming itchy and uncomfortable. Skin decreases body temperature by leaking tiny amounts of fluid from blood vessels which comes to the surface of the skin via sweat ducts. When blocked or clogged, the sweat cannot evaporate, causing mild inflammation or a rash. Areas most prone are the neck, armpit and groin. Whilst fairly common there are a few tips you can give your clients to avoid discomfort; recommend they always wear clothes that allow their body to breath properly and provide ventilation. Ensure their skin is kept clean with frequent bathing, avoiding
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oil based products, to prevent blockage of the ducts. If possible, maintain a cool environment in your gym to reduce overheating. If already suffering, the first course of action is to reduce discomfort. A calamine based cream or antihistamine will help with itching and a mild hydrocortisone can be purchased from pharmacies to help also reduce irritation and bring down swelling. Be sure to always follow manufacturers instructions. Another inevitable condition for anyone participating in sport is blisters. Blisters are caused from friction to the skin, usually from clothing or equipment. Your client will notice prone 'hot spots' will become red and warm, possibly with some discomfort. As friction continues, the top layer of skin becomes detached from the second layer and fluid fills the space to provide protection. Common areas for blister formation are warm, moist places such as heels, soles of the feet and palms. Recommendations can be made to reduce or prevent blister formation – the main one being to minimise friction. This can be done by ensuring footwear has been measured correctly and fits well. Moisture-wicking socks made of synthetic blends also reduce friction. If your client has particular 'hot spots' which are prone to blister formation then these areas can be
taped as a preventative measure or for shorter bouts of activity, a petroleum jelly can be used as a lubricant. If a client already has a blister which is causing no problems then it should be left to heal naturally. If it's in an awkward place then a specific blister plaster should be used to mimic the optimum environment required for blister healing. Unless large and painful, a blister should never be popped. Prevention is better than cure, however if your client is suffering, being able to give them advice on relieving discomfort is without doubt beneficial. As always if your client ever shows signs of infection, such as intense redness, swelling or signs of pus, then their GP should be consulted.
Gemma is a registered pharmacist who has worked in this field for 15 years. Currently training as a PT, she is a keen runner, taking part in her third marathon in May. Also a boxer, Gemma is in training for her first fight.
PT BUSINESS
Taking training online WITH ACTORS AND TV PERSONALITIES ON HIS PT CLIENT LIST, PERSONAL TRAINER AND NUTRITION EXPERT SCOTT LAIDLER TELLS KATIE GARNER HOW BUSINESS IS BOOMING ONLINE
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nline exercise has exploded into the fitness scene for 2015 and with increasing numbers of workout videos available at the click of a mouse, it's more important than ever that PTs join the bandwagon, in some way, shape or form to keep up with this blossoming trend. Scott Laidler, a personal trainer and nutrition expert, has really utilised web-based fitness to launch his online personal training product where he consults and works with his clients purely online, selling six week packages for between £100 and £289, depending on the pick and mix services you opt for. Here, he talks exclusively about how to take your PT business to the online market.
WHY DID YOU DECIDE TO OFFER ONLINE PERSONAL TRAINING AS OPPOSED TO GYM BASED PERSONAL TRAINING? 'I’ve spent many years on the gym floor with a packed schedule. Ultimately there is a limit to the amount of hours any trainer can work. Online training presents an opportunity to reach a greater number of people whilst at the same time offering the trainer a greater range of lifestyle choices.'
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WHAT ARE THE ADVANTAGES OF ONLINE PERSONAL TRAINING? 'Online personal training offers clients a better way of vetting their trainer, without committing to spending time and money in person; if things aren't right with your online offerings it won’t be long before this information surfaces. Not only
PT BUSINESS
this, online personal training allows customers to seek out the advice of experts in particular niches who may be based anywhere in the world. There are also financial advantages, often an entire training programme can be purchased for a fraction of the cost one on one person training would cost.' CAN YOU STILL PROVIDE A FULL SERVICE USING JUST AN ONLINE PLATFORM? 'Yes, many of my clients have achieved amazing body transformations and feel as motivated, focused and supported as in person clients due to regular and uplifting contact.' HOW CAN YOU BUILD THE SAME QUALITY RAPPORT WITH CLIENTS ONLINE? 'It depends on the personality of the client. In actual fact, many people prefer straight to the point written communication, others will always need a physical trainer for accountability. A good online trainer can find a solution somewhere between this and provide tailored support. Rapport is built online through demonstrating a genuine interest in the client and willingness to go the extra mile. Plus, I can always talk to my clients via skype or phone conversations if needed so there are many options available.' HOW CAN PTS GET STARTED WITH OFFERING ONLINE PERSONAL TRAINING? 'I believe online personal training should only be attempted after gaining experience on the gym floor. It’s important to be able to draw on the experience gained in person. Business wise I would begin with demonstrating knowledge through good content, whether this be through having a blog or video. Soon once you have a small following you can start to offer an online coaching service to your loyal followers, and expand from there.'
WHAT SHOULD PTS CONSIDER WHEN OFFERING ONLINE PERSONAL TRAINING? 'You should consider who your target market will be, are you going to offer a one size fits all solution (e.g. how to lose weight or gain muscle) or will you niche down (e.g. how to avoid RSI for crossfitters). Many would suggest that monopolising a niche market is the best business model due to lower competition and a faster route to establishing yourself as an authority. You should also be aware that many hours will be put into your services and products before you ever earn any money online, so it is best to secure a good financial position before attempting the transition to online training.' DO YOU EARN MORE MONEY PROVIDING ONLINE PERSONAL TRAINING? 'It’s relative. Online services are scalable so the potential for income generation is essentially limitless. Once business processes are established hour for hour online training can be far more profitable than in person training. Once you are established as a PT and have a reputation for results, it’s easy to fill your books. The hard part of online personal training is taking the initial steps backward in terms of income in order to takes large strides forward later. Though this is the same with any business.' HOW HAS YOUR CAREER CHANGED OR DEVELOPED SINCE OFFERING ONLINE PERSONAL TRAINING? 'Since I began offering online training I have been able to put myself in the position to work two days per week with clients in person, which has allowed me to spend more time on my business than in it for the first time. This has allowed me to plan the launch of a new training studio, and develop a business course for new or struggling fitness professionals.'
DO YOU FEEL THAT CLIENTS PREFER ONLINE PERSONAL TRAINING? 'It’s a service that fits certain personality types and schedules, it is perfect for those who just need to know that their gym efforts are targeted and personalised.' HOW DID YOU PUT TOGETHER YOUR ONLINE PERSONAL TRAINING PACKAGES – WHAT SERVICES DO YOU OFFER? 'I offer six week training phases, written and delivered via PDF. My programmes cover establishing goals, the training itself, calorie intake and macronutrient breakdown. Depending on the package, programmes may also include a comprehensive personal meal planner or diagnostic health tests interpreted by a nutritionist.' CAN YOU STILL MONITOR CLIENTS EASILY ONLINE? 'Yes. In many ways it’s easier to maintain an email exchange or phone call than it is to schedule in person meetings. This makes it easy to monitor training progress and nutritional intake at any time, from anywhere.' WOULD YOU RECOMMEND THAT PT'S USED ONLINE PERSONAL TRAINING MORE? 'I believe its a service for the future, we are in the early days of online personal training at the moment. In my opinion it’s a sector of the fitness industry that will grow exponentially and many millionaires will be made online in the coming years.'
Discover more about Scott and his online fitness programmes at www.scottlaidler.com or follow him @Scott_Laidler
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BECOMING A PT
Working within the fitness Sector
Check ou t my online diary at www.ptm agazine.co .uk /category /becomin ga-pt
KATIE GARNER EXPLORES HOW TO KICK START YOUR CAREER IN THE EXERCISE INDUSTRY
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o better understand you bunch, Discovery Learning are putting me through my paces with their Level 2 Gym Instructor course, which I am doing on a part time basis. Even though I am just getting started, there is so much to learn and find out about. I decided to speak to Amy Rodger, Discovery Learning’s Marketing Manager, to get the lowdown on the best ways to enter the fitness field.
What is the difference between working as self-employed, PAYE or freelance? ‘Working self employed and freelance in a gym are essentially the same thing. PTs will generally pay a monthly rent to the club and anything they make over that amount is their income. Clubs usually offer new PTs in their club the first month free, second month half price and onwards at full price. This helps the PT gain some clients to begin with so they can start earning before paying full rent. Being employed in a club is slightly different; the wage is much lower but there is no monthly rental. PTs will usually work as a gym instructor and then complete PT sessions on top of this. The earnings from the PT session are then split between the PT and the club. The
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benefits are paid sick and holiday pay as well as a guaranteed/fixed income each month.’
Are there any other working options available to PTs?
You shouldn’t work with clients without having these things in place. If you do and something does go wrong, you are liable. Also think about setting up a website and generating business cards and registering yourself on REPs and NRPT.’
What should newly qualified PTs consider when looking for work?
‘An additional option is working with a franchise. There are a few different options out there and this enables the PT to work under an ‘It’s important to find out the established brand already. There member to PT ratio currently in is sometimes help with finding place in a club. If there are 1000 clients, sales and marketing too. We members and 10 PTs, that recommend looking at all the doesn’t leave much room options and finding out for each PT. Look at as much information on so as k where the club is or w as possible so ‘Finding ld ou w ed ifi al qu located and how you can make an as you are u yo er ick qu e Th affluent/populated informed choice. be advisable. aining the area is – this might start, even if its tr The franchise mily to begin give you an indication fa d an ds en fri option can be very perience as to how much you with, the more ex flexible and can often ga start to in.’ u yo will charge per hour. entail working at your Look at the competition in clients’ home or outside your area if you are working so if you know working in a outdoors. Create a business plan so gym isn’t for you, then perhaps this you have long, medium and shortmight be.’ term goals to achieve. If you don’t have a plan, it is easy to lose track of what you are aiming for.’
Amy says
Once you finish your personal training qualification, what is the first thing you should do? ‘Make sure you have an up to date first aid qualification and insurance.
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ALREADY SUBSCRIBE? NEVER FEAR, YOU CAN GET YOUR VERY OWN SHAKESPHERE SHAKER FROM WWW.SHAKERBOTTLE.CO.UK AND YOU’VE GOT THE POSSIBILITY TO PERSONALISE YOUR OWN SHAKESPHERE BY MIXING AND MATCHING THE COLOURS. RRP £8.99 “I absolutely love PT Magazine as it allows a little insight into what is going on in the wider market, gives you some new ideas and it’s generally an interested read.” Jayne Nisbet, Personal Trainer
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10 OF THE BEST
pi e ces of tri a thlon of the training equipment
Barbell
Set
Especially useful for unilateral movements which support weak muscles and imbalances of the body. They force the athlete to use stabilising muscles to support each movement.
Olympic Bar Beneficial for all pull/push/lift exercises, as well as versatile. Pull exercises such as a bent over row help strengthen the posterior chain such as rear deltoids/traps. This is helpful as swimming and cycling rounds the athletes shoulders and these exercises can help to counterbalance that, also activating muscles for posture.
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This helps enable the athlete to lift heavy to support strength and conditioning in all phases of training. For example, an athlete developing strong glute activation through backsquatting will be stronger and more powerful through the lower body – ideal when completing triathlons.
Handy for developing core strength through a range of exercises which engage all five deep core muscles and superficial muscles. The double handle feature allows the athlete to train through all planes of motion too.
Double Grip Medicine Ball
Studio
DUMBBELLS
best
STUART CAIN FROM FITNESS EQUIPMENT SPECIALIST PODIUM 4 SPORT DETAILS HIS TOP PICKS FOR TRIATHLON TRAINING
Kettlebells
10 OF THE BEST
These enable versatile training for the trainer and athlete to use on multi compound exercises such as front squatting (anterior chain), swings (posterior chain) and snatches (shoulder stability) which will help with all three disciplines in the triathlon.
Swiss Ball
Another great tool for core activation. Can be used in conjunction with other compound exercises, for example, excellent for hamstring curls but also when using dumbbells for chest presses. A strong core is essential for the transfer of energy through the body and a stable base for injury prevention.
A great tool for all trainers to use with athletes as a pre-warm up, helping joints to be mobilised but also in turn, post workout to help recovery after heavy sessions. Perfect if you plan on tackling all disciplines in a single, intense session.
Foam Roller
Skipping Rope Great for cross training. Triathletes can find the three disciplines very intense on the body so having an alternative mode of training can support the athlete physically. The skipping rope is an excellent tool for high intensity and also for the mobilisation of the ankle.
Resistance Tubes
Working out with a core bag will challenge the body’s stabilising muscles which helps prevent injuries and develops coordination and balance. Plyometric movements like hopping and jumping can be done while holding a core bag. When an athlete performs these drills and focuses on form, they will be working muscles which increase endurance and speed.
Excellent for retractional and activation work pre-workout. They help the athlete activate and fire muscles needed to support injury prevention and also to strengthen stabilisation muscles.
Bulk up your gym equipment with key pieces – visit www.podium4sport.com for their full product range.
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PRODUCTS
Mirrors for Training donates mirrors to Help for Heroes M
irrors for Training has recently donated four of its mirrors to Help for Heroes, the charity that supports veterans and serving personnel who have been wounded, injured or become ill while serving their country.
The company, best known for being the number one in supply and installation of floor to ceiling in GYMS/ Fitness studios nationwide. Four portable mirrors on wheels have been donated to Phoenix House at Catterick in North Yorkshire -one of Help for Heroes’ four Recovery Centres, and the only one in the North. “Help for Heroes approached me asking if
they could purchase four gym mirrors,” says Andrea Miles, Managing Director for Mirrors for Training. “My immediate thought was that I could give them the mirrors, so that’s what I did. The mirrors supplied are fully portable, so can be moved around to different rooms or next to different pieces of equipment as needed. Help for Heroes is an amazing charity who do extraordinary work with injured servicemen and women. It’s nice to feel that I’ve been able to help in a small way, and that the charity can put the money that they would have used for gym mirrors towards other equipment.” The mirrors will be used in the Recovery Centre’s gym to facilitate the rehabilitation
and recovery of wounded, injured and sick servicemen, women and veterans. Rob Hood, Supported Activities Manager at Phoenix House, said gym work was an integral part of the recovery process, whatever the injury, and that the mirrors had already proved invaluable. “They are used when teaching someone with a prosthetic leg how to walk correctly from the hip,” says Rob Hood. “Seeing themselves in a mirror is the only way they can really understand what they look like and, from there, what they need to do to correct their walking style. Similarly, the mirrors enable weightlifters to ensure their lifting technique is correct, thereby preventing damage to their bodies.”
Mirrors for Training offer the very best quality in mirrored solutions, specialising in the Performing Arts/ Leisure Industry we offer cost effective solutions throughout the UK and Europe. As mirror experts we dedicate our service to offering the best mirrored solutions to your requirements, and to your budgets and deadlines. We also manufacture the Ultimate Portable Mirror (mirror on wheels) also available for HIRE.
Call us on 01902 791207 or email info@mirrorsfortraining.co.uk for a brochure
www.mirrorsfortraining.co.uk
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PRODUCTS
Marathon product Profiles IDEAL FOR ALL YOUR NEEDS PRE, POST AND DURING RACE
Human Kinetics
As a competitive runner, there is nothing better than learning the latest in sciencebased training. Advanced Marathoning shows you how to race faster, train for multiple marathons, and surpass your goals. This book is a superb addition to your training programme. Find the latest information on training methods, schedules, and programmes for a variety of distances. Guaranteed to take you to the next level, you will run your best marathon with this definitive book. RRP: £13.99 Web: www.humankinetics.com
Better You
After a long run there is nothing better than having a soak in a hot bath. BetterYou™ Magnesium Flakes are the perfect aid to skin health, muscle relaxation and remineralisation. When dissolved in a bath the solution feeds every cell and efficiently replaces magnesium lost through modern diet and pressured lifestyles, providing you with the most relaxing 20 minutes. RRP: £9.95 (1kg bag) Web: www.betteryou.com
ShakeSphere
Protein is an important addition to muscle recovery after a long training session. Finding the right shaker has never been easier. The ShakeSphere has been specifically designed to provide optimum mixing and supplement delivery in a multipurpose vessel. Its unique pill shape reduces supplement accumulation and creates a dynamic environment for a superior mix without the need for a ball or a grid. 99.9% of the supplement mix is consumed meaning less waste for the bottle to smell after use. RRP: £8.99 Web: www.shakerbottle.co.uk
High 5
Hydration is key when participating in competitions, events and races. High5’s marathon pack is your one-stop marathon pack. It contains award winning and race proven nutrition. Including a bar and drink for breakfast, gels for use on the run, and a Protein Recovery drink afterwards. Research has shown that using High5¹s marathon guide, runners run 11 minutes faster with no additional training. Try this out on your longer training runs to see how much stronger you feel. RRP: £19.99 Web: www.highfive.co.uk
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51
INTERVIEW
I like seeing people progress, whatever their particular goal is WORKING WITHIN THE FITNESS INDUSTRY, YOUR CAREER COULD TAKE YOU ANYWHERE JUST ASK ASHLEY KALYM BY KATIE GARNER
U
ndoubtedly, working within the fitness sector can open numerous doors in terms of career prospects. With new trends, classes and establishments rising up left, right and centre, there are plenty of opportunities to develop and hone your place within the industry. Calisthenics expert, personal trainer and fitness writer Ashley Kalym is definitely someone who has made use of the broad spectrum of ambitions that the fitness industry can provide. ‘Initially when I started I thought that I would simply train people, but then I thought about opening a gym with a few friends, then thought about getting my strength and conditioning qualification and then ended up writing fitness books! I don’t think that I would do anything differently as each stage of my career has been fun and worthwhile. I would definitely say to anybody coming into the industry to do what you feel is right, and to take each and every opportunity that presents itself,’ he agreed.
As a Royal Marine Ashley initially fine tuned his fitness prowess with a position at the Royal Marines after university, where an intense training programme of long and short runs, hill sprints and simple bodyweight exercises helped prepare him to take the plunge. ‘I was mainly interested in the physical and mental challenge and it didn’t disappoint!’ Ashley confessed.
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‘I tried to approximate what I would go through whilst in the military, but in truth nothing could really prepare me for the rigour of Royal Marines training!’ After eight months at Lympstone, Ashley decided that military life wasn’t for him, saying ‘the decision to leave Royal Marine’s training wasn’t an easy one but it was the right one at the time. I had a great time though, and learnt more about myself than ever before. I feel confident saying that the process changed me permanently as a person, for the better I hope.’ Coming to this conclusion, Ashley began to consider new career prospects, and his past training routines put him on the path to personal training. ‘Personal training
just seemed like the best move to make after spending so long doing physical training,’ he explained. ‘I looked forward to being around people of the same mindset, and really wanted to see if I could help people achieve health and fitness goals.’
As a personal trainer ‘I like personal training because it doesn’t feel like “work” I like seeing people progress, both in terms of getting stronger, losing weight, or whatever their particular goal is. For me making money is a secondary concern. I like to be able to wake up looking forward to my day at work.’ Describing his personal training style as ‘quieter’ and ‘more analytical’, Ashley leans towards bodyweight exercises, saying ‘I don’t like to use fixed machines, I prefer bodyweight
INTERVIEW
exercise and barbell training to anything else. Also, push-ups, pullups, core strengthening and learning to squat and deadlift properly are staples of my training.’ Highlighting his favoured techniques further, Ashley has honed his niche to focus on bodyweight exercises and calisthenics. ‘I had been training using only bodyweight exercise for a very long time before I started personal training, so it was just natural for me to carry on pushing that aspect when training other people. I also think that calisthenics is one of the best training modalities that exists, especially for building huge amounts of strength relative to bodyweight,’ he enthused.
As a fitness author With 13 books in his portfolio, you could say Ashley has taken to the literary scene like a duck to water, although he admits that ‘the biggest challenge has been training people and getting into writing at the same time’. His first venture, an ebook called The Pull-Up Bible, studied the different forms of pull-up and was inspired by a client who suggested Ashley should try and write a book.
y
vourite exer a f ’s c
e
Ashl
Offering advice for others looking to leave their current roles for one within fitness, Ashley said ‘I would say to only do it because you love it. Making lots of money in the fitness industry is difficult, but possible, so for me I really needed to love doing it.’ With a passion for a fitness speciality under his belt as well as his writing work, Ashely has really engaged with the industry to create an all-encompassing career. ‘I have often been pulled in different directions in terms of where to go in my career, but I am happy about the direction that I’ve taken.’
ise
P THE PULL-U here t. T lo a ups ‘I enjoy pulls that it n o ti a vari are so many wesome to have an a makes it easy s. Plus, not g just pull-up n si u t u o rk o very w can perform many people en h ull-ups, so w good strict p ct ri e doing a st I see someon is pull-up it chest to bar me.’ impressive to
‘I tried, failed, tried many more times, and finally, after lots of setbacks, eventually published my first ebook,’ Ashley explained. ‘It was very simple, but good. Soon I had so many ideas that it was hard to know where to start. To date I have written 13 books, the latest one being a culmination of all of the knowledge that I have gained over the years, called Complete Calisthenics – The Ultimate Guide To Bodyweight Exercise. I have started expanding into others areas now as well, with non-fiction books and novels being some of the newer projects that I’m working on.’
Want to write? Here’s Ashley’s advice about writing fitness books: WRITE ABOUT WHAT YOU KNOW ‘I would have loved to write a book about Olympic weightlifting, as that is something that I really enjoy, but I have very limited knowledge on the subject.’ GO FOR IT ‘The internet makes it so easy to reach so many people, and even if you only earn a few pounds a month from it, it is still money that you don’t have to work for. If you don’t try then you’ll never know!’ FIND A NICHE THAT IS POPULAR ENOUGH TO MAKE YOU A LIVING ‘As an example, weight loss is a market where there are hundreds and thousands of books. If you write a book on weight loss you will be competing with all of those other people, most of whom might have more experience, more resources, more contacts, etc. I think you have to try and find a subject that is popular enough, but not too popular.’
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53
RUNNING TRAINERS
run like an
athlete AUTHOR JAY DICHARRY TALKS THROUGH THE FACT AND FICTION OF RUNNING FOOTWEAR
I
f you train X miles a week, why do you have problems in your running skill? The running pattern is very repetitive and constrained. The literature shows that some variability in running mechanics is actually pretty good. You have more than one exact way to put your foot down each and every time. Your nervous system is refined enough to make microcorrections if you land wrong in the steeplechase or when just running down your driveway. Too little variability means you have no ‘plan B’. We see this a lot in newer runners. Maybe you felt fatigued during a race, had to resort to drastic compensations in your form to finish and were left with an injury. Too much variability is another common problem, often seen in runners with back pain and ankle instability. This person can run a lot and may even be doing plenty of core and weight work; however, the way they move is just all over the place. They don’t have consistent strategy to control their movements. Imagine a primary school class with no rules in place;
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about the only thing you can expect is chaos. It just doesn’t work. It’s widely reported that running on trails is softer for the foot and can help reduce injuries. Well, there is actually zero evidence to show that softer surfaces decreases injury. However, there is a significant amount of clinical evidence which shows that runners who spend time on trails have fewer injuries than runners who stick to roads. So what’s going on? By nature of the rocks, roots and drops on the trail, running on unpredictable surfaces is more variable than the road. Even though you are just out for a romp in the woods, your body is subconsciously practising different strategies for foot and ankle stabilisation and contact patterns. Mix up your surfaces and you’ll refine your skills.
Traditional running footwear
Traditional construction is fairly standard among brands. While looks
RUNNING TRAINERS
are the number one reason you buy your shoes, the second most important reason is ‘first feel’. A great first impression as you slip it on usually means you’ll walk out of the shop with it. If the shoe feels overly ‘different’ on the first step, you’ll most likely be less inclined to buy it. This makes shoe manufacturers very reluctant to make major changes in their footwear designs. They want their shoes to feel better than others, but not too different. Over time, traditional running shoes have evolved with four basic key features in common: 1) Postings – dual density material that tries to stop motion. 2) High heels – heel is about twice as high as the fore-foot. 3) Cushioned materials – softer surfaces designed to absorb impacts. 4) Narrow toe boxes – these supposedly improve fit and control. As an athlete, you are focused on improving your engine, and now your chassis. For starters, the best shoe for you may be the one that you already wear. Despite everything we’ve said, there really is no mind-bending evidence for me to say that you have to discard your current shoes if they are working for you without any problems. That’s not to say that changing couldn’t make things better (or worse!). However, if you are looking at something to help you improve as a running athlete, there is
mounting evidence to shift our previous tendencies in shoe design. Traditional shoes aren’t decreasing injuries or improving performance. Running barefoot has many advantages for the body but is not practical for most and it will impair your performance economy. Some recent studies have shown that lightweight shoes are actually more economical than going barefoot. Yes, any shoe is heavier than barefoot, but having a lightweight, minimal amount of shoe between you and the ground decreases metabolic work in the foot while providing less interference with normal foot function for injury protection. So where does this leave us with what to look for? An ideal shoe looks much like some of the first running shoes ever created. It should be: 1) Thin – a little protection goes a long way. 2) Firm – just enough midsole to optimise proprioception in the foot and minimise work of the foot, but not so much to allow hard landings in the front of the body. 3) Light – weight matters for efficiency.
as well. Progressing to as minimal a shoe as you can get away with will eke a bit more internal muscle control out of your foot. I spend every day in zero-drop minimally cushioned shoes at work and play and for most of my easy runs. But if I’m looking to do a serious workout, the focus is on my engine. Even though I can run fast in my flat shoes, a bit ‘more’ shoe allows me to concentrate on going hard and using less effort to keep my foot in check. I’ll grab a pair of shoes that have a three to five millimetre heel and weigh about six to seven ounces.
Run Like an Athlete: Unlocking Your Potential for Health, Speed and Injury Prevention
How many shoes should you have?
Some runners run in one pair of shoes. Some runners rotate through two to four pairs a week to let the shoe recover from a workout. Running physically breaks down the midsole of the shoe. It doesn’t rebound or bounce back. A three mile run and a four mile run always adds up to a total of seven miles on the shoe, no matter how many days there are between the runs. There’s no problem with rotating your shoes, just realise that it’s not to extend the lifespan of the shoe. Is there another reason to have more than one pair of shoes? I’m going to have to say yes. Road and mountain bikes are better at different things; shoes can be good at different things
The latest work by sports analysist Jay Dicharry this 192 page tome contains 120 colour drawings and photos, to really help visualise the body movements and gait of a modern runner. Aiming to give recreational runners valuable insight into how to use the body effectively to achieve optimum performance, the book covers a wide variety of topics, on everything from injury advice to how much impact your trainers have. Available for £14.99 from Lotus Publishing, www.lotuspublishing.co.uk
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55
TRAINER REVIEW
Fancy
WHATEVER YOUR SPORT OR DISCIPLINE, WE HAVE YOUR FOOTWEAR OPTIONS COVERED
footwORK
Salomon Speedcross 3 for TRIAL RUNNING
YONEX SHB 87 LTD FOR BADMINTON
Trial running can be messy business so In masculine shades of black and silver be prepared with these vibrant Salomon highlighted with trendy neon orange, this Speedcross 3 trainers. Struggling with court shoe uses Yonex’s three layer Power mud and snow will be a thing of the Cushioning in the heel, which is said to absorb 30% past as the Contragrip outsole gives more shock and transfer 3% more energy into your you all the support you need, whilst next movement. Toughbrid Light is also used the water-resistant and anti-debris around the midsole of the shoe, which helps uppers help protect your feet. combat knee and leg stress. Get yours today for £75 from Order yours for £100 from www.yonex.co.uk www.prodirectrunning.com
£££ ££
newton running mv3 for triathlons Perfect for speed workouts, Newton’s lightweight racing trainer is ideal for taking on the triathlon course. The high density rubber in the heel and toe help to lessen impact, the trainers also feature enhanced midfoot flexibility and support strapping. You can pick up these trainers for £110 from www.newtonrunning.co.uk
£
MENS
Fastlift 370 Boa for WEIGHTLIFTING The black bad boys offer a precise fit with no pressure points, enabling you to focus on your workout and not your footwork. The unique Boa Closure System creates a stable platform within the shoe, which gives a solid base for power transfer, whilst the unique Boa dial allows you to adjust fit with a simple one-handed twist. Boost your performance with a pair for £135 from www.wiggle.co.uk
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RUNNING TRAINERS
£££ Nike Air Max 2015, £140 from www.store.nike.com ££ Mizuno Wave Universe 5, £100 from www.mizuno.eu £ Kalenji Kiprun LD M Blue Neutral, £49.99 from www.kalenji-running.com
TRAINER REVIEW
Yonex SHBSC4LX for BADMINTON
FASTLIFT 370 BOA FOR WEIGHTLIFTING
Give weights a feminine touch with these practical yet pink trainers. Featuring the Boa Closure System This rubber outsoled badminton court to really strap feet in for a secure and stable lifting trainer uses Yonex’s unique Power platform, these weightlifting shoes also include Cushioning technology in both Inov-8’s Sticky Compound, made from climbing the toe and heel areas to allow rubber to enable better grip. Boasting no pressure for maximum shock absorption, points and micro-adjustability, these trainers are designed to reverse landing ideal for athletes and sportspeople who are energy to allow for smoother into their functional fitness. Visit movement transitions. The www.wiggle.co.uk to buy a hexagrip pattern on the sole pair for £135. also provides 3% more grip, whilst being 20% lighter than normal trainer soles. Try this pink and navy pair on for size for £85 from www.yonex.co.uk
NEWTON RUNNING MV3 FOR triatHLONS Designed for short to mid distance events, the MV3 is the lightest racing shoe Newton have ever created, featuring a filled toe area to provide greater stability, the seamless anatomical strapping adding an extra veneer of support to the shoe. The water drainage system means the wet weather doesn’t have to hold back your race, so make sure you pick a pair up today for £110 from www.newtonrunning.co.uk
£££
££ £
WOMENS RUNNING TRAINERS £££ Adizero Adios Boost 2.0 Shoes, £110 from www.adidas.co.uk ££ Asics Gel-Evation, £75 from www.asics.co.uk £ Flyaway Women’s Running Trainer, £34.99 from www.hi-tec.com
SALOMON SPEEDCROSS 3 FOR triaL RUNNING This winter trial racing shoe won’t see you slipping and sliding as it’s hard core tread ensures a solid grip in both wet and muddy conditions. Lightweight and with an anti-debris and water-resistant upper, your feet will stay snuggly, especially with the added sockliner to help produce a better fit. Find them at www.prodirectrunning.com for £55.
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WORKOUTS
Plyometrics workout
PERSONAL TRAINER AND STRENGTH AND CONDITIONING EXPERT KRISTOPH THOMPSON EXPLAINS HOW TO PROGRESS Plyometrics help to develop explosive power and add variety to training YOUR WORKOUT IN LEAPS AND by complementing other aspects of a workout. Exercises can be adapted BOUNDS to be used with the majority of clients, enabling you to create a challenging workout with minimal equipment and space. This form of training requires maximal effort so should be performed immediately after the warm up, and the volume of training kept relatively low in line with the guidelines for power training. Satisfy yourself that the client can take off and land with good alignment and posture before progressing to the low level exercises. A single two-footed jump, as well as a hop (both left and right footed), will allow you to check their mechanics. If the client can comfortably perform the low level exercises then progress to the medium and then onto the high level exercises. • Begin standing with feet hip width apart, head and chest up, back straight, arms by the sides • Quickly bend the hips and knees in preparation to jump • Jump as high as possible, maintaining lower body alignment and swinging the arms upwards to generate additional momentum • Land softly, with good alignment, then immediately jump upwards again. Continue to complete one set, aiming to spend as little time as possible in contact with the floor between jumps
Jumps in place (low)
Hops in place (medium) • Begin standing on your right leg, head and chest up, back straight, arms by the sides Quickly bend your right knee and hip in preparation to jump • Jump as high as possible, maintaining lower body alignment and swinging the arms upwards to generate additional momentum • Land softly, with good alignment, then immediately jump upwards again. Continue to complete one set, aiming to spend as little time as possible in contact with the floor between jumps
Two footed bounds (medium)
• Set up a series of cones or hurdles, evenly spaced. The height of these obstacles and the distance they are spaced apart can be used to manipulate the intensity for the client • Bend the hips and knees in preparation to jump upwards and forwards, over the first obstacle • Land softly, with good alignment, then immediately jump upwards again over the next obstacle, aiming to spend as little time as possible in contact with the floor between jumps
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WORKOUTS
T-pattern with cones (medium)
• Set up four cones to form a square. Stand with feet hip width apart in front of the square • Bend the hips and knees to jump over the first cone, landing softly in the centre of the square with hips and knees bent • Immediately jump up again, over the cone to the left, landing outside the square with hips and knees bent • Continue to jump in and out of the square until all four sides have been completed
Single leg hops over cones (high)
• Set up a series of cones or hurdles, evenly spaced. The height of these obstacles and the distance they are spaced apart can be used to manipulate the intensity for the client • Stand on one leg, then bend the hips and knee in preparation to jump • Jump upwards and forwards, over the first obstacle • Land softly, with good alignment, then immediately jump upwards again over the next obstacle, aiming to spend as little time as possible in contact with the floor between jumps
Drop jump to box (high)
• Place two boxes approximately one metre apart then stand on top of one of them • Step off the box, landing on the floor with both feet then immediately jump onto the other box, aiming to spend as little time as possible on the floor • Step down, return to the start and repeat Photographer: Marcel Grabowski www.marcelgphotography.com. Model: Nadia Al-Bazaz, Nadia ABSolute Personal Training
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EAT SLEEP DRINK THINK BREATHE MOVE TALK
INSTRUCT IF IT COMES NATURALLY TO YOU, STEP UP AND LEAD.
WE’RE LOOKING FOR NATURAL BORN LEADERS TO BECOME LES MILLS INSTRUCTORS & HELP US IN OUR QUEST FOR A FITTER PLANET. YOU BRING THE ENERGY AND AMBITION, WE’LL BRING EVERYTHING ELSE. CHOOSE FROM 13 OF OUR WORLD FAMOUS PROGRAMMES, INCLUDING BODYPUMP™, BODYBALANCE™, RPM™ AND LES MILLS GRIT™ AND TAKE ADVANTAGE OF OUR FRESH EXERCISE IDEAS AND INTERNATIONAL TRAVEL OPPORTUNITIES. YOUR CAREER PROGRESSION COMES AS NATURALLY TO US AS YOUR CLASSES DO TO YOU. CHANGE YOUR LIFE & TALK TO US ABOUT BECOMING A LES MILLS INSTRUCTOR TODAY LESMILLS.COM/CAREERS
8306 Les Mills GFX Brochure Recruitment Ad AW.indd 1
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4 10:45
WORKOUTS
Feeling chipper? FITNESS WRITER GEORGINA SPENCELEY TALKS US THROUGH AN INTENSE CROSSFIT SESSION
In CrossFit the word ‘chipper’ has an entirely different meaning. Rather than a mood, the chipper is perhaps the most brutal of workout formats. Made up of 5-10 movements, usually with a high volume of repetitions, it’s just you versus the clock. The specified number of reps for each movement must be completed before moving on to the next movement, hence the name ‘chipper’ as you chip away at the repetitions. This workout is made up of whole body movements that will challenge your endurance, skill and strength. The RX (or prescribed load) is stated in brackets as the male/female load or level. Scale up or down where appropriate to get a workout that challenges you at your level.
The workout Time cap: 25 minutes Buy in: 50 calorie row 40 wall balls (9/7kg) 30 box jumps (30/24”) 20 cleans (45/35kg) 10 shoulder to overhead (45/35kg) 20 toes to bar 30 overhead lunges (25/15kg) 40 burpees Buy out: 50 calorie row
Tip – For rowing
efficiency focus the effort in your legs and take slow, strong strokes.
Buy In: Row Set the rowing machine to calories, and set the damper to level 5 (giving the optimal balance between strength and cardiovascular effort) and strap your feet in. Start at the front of the rower, holding the handle with outstretched arms. Push with your feet to fully extend your legs and then pull with your arms to bring the handle to sternum-height. Release your arms before bending your legs back to the start position. When the dial reaches 50 calories you can move on to the next exercise.
Tip
– try to land softly on the box, giving you a more controlled landing.
Wall Ball (scale: lighter ball) Hold the ball with both hands at chest height. Squat down to the bottom of your squat (ideally, your hip crease should go below your knees) then drive up using the momentum from your legs to throw the ball up and to the wall above you. Men should aim for a 10 foot mark on the wall, and women a 9 foot mark. Catch the ball and sink back into your squat to perform the next rep.
Box Jump (scale: lower height box) Tip
– to get more power out of the throw, explode out of the squat into a jump.
Start by standing in front of your chosen height box. Pre-load by dipping into a partial squat then jump up and onto the box with both feet. Complete the movement by standing up straight on the top of the box with your hips and knees fully extended. Step down to the start position.
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WORKOUTS
Grip the bar just outside hip-width and with your shoulders in front of the bar. Keeping a neutral spine, pull the bar up to your knees while bringing them back out of the way of the bar. Drive your hips forward and jump to help elevate the bar up while dipping underneath it to ‘catch’ it in a front rack squat position (elbows up, bar resting on the front of your shoulders). Reverse your elbows to lower the bar back down to your hips, and lower with control to the ground.
Tip
Clean (scale: lighter weight)
– the catch position can be a full depth squat or a ‘power’ position (anywhere above parallel)
Tip
– kick your legs backwards when you return to the start to help you string reps together.
Tip
– try not to lean forward when dipping, and look forward to keep a neutral spine.
Shoulder to Overhead (scale: lighter weight) Keeping the bar in the front rack position from the last of your cleans ‘dip’ by bending your knees then drive back up to propel the bar up above your head. The movement should finish with arms, hips and knees fully extended. Bend your arms and dip again to catch the bar back in the front rack position.
Toes to Bar (scale: hanging leg raises) Start by hanging from a rig with your arms at least shoulder width apart and fully extended. Take a small controlled swing by pushing your chest forward of your arms and backwards – your legs should follow the swing, not lead it. Using momentum, bring your knees towards your elbows and kick your feet up to touch the bar. Return under control to the start position.
Overhead Lunges (scale: lighter weight) Tip
– keep a neutral spine by sitting up tall as you dip into the lunge.
Tip
Burpee
– try to land \with as straight legs as possible when you jump your feet in. It’s less taxing on the body.
Start standing up. Lower your hands to the floor just in front of your feet. Jump your feet backwards into a plank position and then lower your body to the ground. Your chest and thighs must touch the ground. Jump your feet back to your hands, then jump and clap your hands above your head with your whole body extended. Photos taken at CrossFit Raeda by Lauren Elizabeth Dodd Photography.
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Hold a disc overhead with arms fully extended. Take a big step forward with one leg, keeping them hip width apart, and sink down until your knee gently touches the ground. Drive up using your front leg and return back to the start position. Alternate legs.
Buy Out: Row Don’t forget to finish on the rower with another 50 calorie row to ‘buy out’ of the WOD!
Scoring Your score is the time it takes you to finish the entire WOD. Post your scores @PTMagazine, @fitcetera and the hashtag #feelingchipper to see how you compare!
CALENDAR
Events
FILL YOUR DIARY WITH THESE FITNESS FOCUSED EVENTS
Duston Sprint Triathlon
DATE: Sunday 19th April 2015 VENUE: Duston School, Northamptonshire COST: Range between £42 and £58 depending on whether you enter as an individual or team CONTACT: 01933 353 216 MORE INFO: www.justracinguk.com
Duston School, before you grab your bike for the single lap 20km cycle track. Although a tad hilly at times (watch out for Great Brington), the gorgeous countryside views should help distract you, especially as you then complete the course with a 5km sprint finish.
If you are new to triathlons, then get stuck in to this sprint version to whet your appetite, with the course being one of the first triathlon routes based in the East Midlands. Perfect for beginners, with a youth option even available, the event starts with a 400m swim in the pool at
Organisers report that although about a third of the entrants to this event are usually novices, times are still hitting under the hour, so a real mix of competitors take part. Great for experienced triathletes looking to warm up their season or for newbies trying their first course.
DATE: Saturday 2nd and Sunday 3rd May 2015 VENUE: Culden Faw, Fawley, Henley-on-Thames COST: £119 until 10th March CONTACT: www.toughmudder.com/contact MORE INFO: www.toughmudder.co.uk Who doesn’t love a challenge? Push yourself to the max with this 10 to 12 mile obstacle course based in Henley-on-Thames, about an hour away from central London. Situated in the estate of Culden Faw, all you’ll be able to see for miles is the magnitude of acres, hills, valleys and fields, so plenty of big open spaces for you to tackle. The course is constant hills and inclines, so don’t expect any let up with a flat section.
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Glynnis Jones / Shutterstock.com
Tough Mudder London West
With popular obstacles including Hero Walls, Underwater Tunnels, Cage Crawl and Kiss of Mud, we’re sure you can guess the high intensity nature of this event, so it’s definitely not one for the fainthearted! Available to compete in as a team, it is usually recommended so that you can help each other reach the finish line successfully, where you can pick up a t-shirt, headband, and most importantly, a beer.
220 Triathlon Show
DATE: Friday 27th February – Sunday 1st March 2015 VENUE: Sandown Park Racecourse COST: Advanced tickets are £10, on-the-door tickets are £12 CONTACT: @220triathlonshow MORE INFO: www.220triathlonshow.co.uk Gear up for triathlon season with this all-encompassing event for multidiscipline athletes, whether you are a beginner, or a seasoned pro. As well as getting the opportunity to hear advice from leading triathlon experts and athletes during seminars, you’ll also be able to browse the latest products from over 140 top brands, including all the newest innovations and adjustments which you can even test out on the cycle and running tracks. If you fancy making your day more active then you can take part in the sportive, 10km run, indoor TT or swim coaching sessions. Why not also sign up for the free coaching consultations, biomechanical assessments or a full fitness assessment to really test your mettle and progress. You can also update your own equipment with complete bike fits and bike servicing which is available too. What events do you enjoy the most? Email katie@ptmagazine.co.uk
WORKOUTS
Use HIIT to get FIT HEALTH AND FITNESS COACH, JAMIE LLOYD GETS THE MOST OUT OF HIS WORKOUTS USING JUST HIS OWN BODYWEIGHT AND KETTLEBELL EXERCISES
Too often many people stick to slow progressive strength training – but if you want to burn fat, you need to train like an athlete: train fast and train the anaerobic system. I do this by using a mix of bodyweight and kettlebell exercises. Check out my top five moves for a workout which burns fat, gets your lungs on fire and maintains mass and strength.
Perform five rounds with minimal rest. Start off with a 24kg kettlebell and work your way up to a 32kg. 4. High swings x 10
2. Kettlebell snatches x 10 on each side
6. Dips x 10
3. Push-ups x 10
What is HIIT? High intensity interval training (HIIT) is becoming known as the fast track way to boost your metabolism, burn more fat in less time and work both your aerobic and anaerobic energy systems for an all-encompassing workout option. Mixing high intensity sections performed at 100% effort with low to moderate intensity recovery sections, this training method will keep your heart rate up, and is also said to be more effective than typical cardio programmes. Experts recommend only working three sessions of HIIT a week.
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5. Spider-Man’s x 10
1. Burpees x 10
“I love Rehband knee sleeves. Extra support, power and comfort, the best I’ve tried.” Rich Froning Jr, CrossFit Games Winner 2011-2014
#RehbandGameOn
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WORKOUTS
Ab burner workout PERSONAL TRAINER KELLY DU BUISSON LEADS THE WAY TO A SUPER STRONG CORE
Warm up • 5 minutes jogging on the spot • Wrist circles • Ankle circles
V sit for 30 seconds Balancing on seat bones, keep shoulders relaxed and hold.
Extended arm plank x 10 Hot hands x 10 Hold a plank position with hands under shoulders and pushing body weight forwards. Lift alternate hands keeping hips steady.
Hold a plank position with hands under shoulders. Keeping hips stable, extend one arm out in front with palms facing up. Alternate sides.
Repeat each round three times
V sit crunch x 10 on each side Balancing on seat bones, place hands to temples and keeping elbows wide crunch opposite elbow to knee alternating quickly from side to side.
Balanced ankle reach x 10 on each side Lay on the floor with arms extended behind. Lift one knee to table top and hold. Keeping other leg extended, fold the body up, reaching up to ankle before lowering leg back to the floor.
Extended V sit for 30 seconds Balancing on seat bones, lean back and hold, extending legs away from the body and arms reaching out in front.
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Cool down • Full body stretch
FOOD FOCUS
GET YOUR EYES WATERING THIS FEBRUARY WITH THE SPICY CHILLI PEPPER
W
ith National Chilli Day approaching on 26th February, it’s an ideal time to stock up on this fiery red fruit pod, famed for causing hand-flapping food responses at dining tables across the world. Although bursting with a tangy spice, chillies in fact come from the nightshade family and are packed with the alkaloid compound capsaicin. Capsaicin not only gives them their punchy and pungent flavour but it can also help burn fat faster, as capsaicin is a thermogenic, causing your body’s metabolism to generate heat. Other health benefits include chillies being anti-bacterial, anti-carcinogenic, anti-diabetic and a natural painkiller. They can also work to lower cholesterol, fight inflammation and reduce blood pressure. A rich source of vitamin C and the antioxidant vitamin A, chilli also contains manganese, iron, magnesium and potassium, which work to control your heart rate and blood pressurE. Why not take a walk on the wild side and jazz up your menu with a hit of hot chilli this month?
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RAMP UP YOUR SHAKE
Spinach and Banana Shake Protein
WE KNOW THIS ONE DOESN’T SOUND LIKE A CLASSIC COMBO, BUT TRUST US, IT’LL SOON BECOME ONE OF YOUR REGULARS
TWO TBSP GREEK YOGHURT
Helping to keep you fuller for longer, Greek yoghurt actually contains twice as much protein as regular yoghurt, also boasting less sodium and lower carbohydrate levels, which make it easier to digest.
COCONUT WATER
ONE TBSP RAW ALMOND BUTTER
Almond butter is a fantastic source of calcium, which aids in muscle function and keeps your skeleton strong. Almond butter has lashings of unsaturated fatty acids and fibre, which are both useful for fighting cardiovascular disease.
Helpful for weight loss, this refreshing beverage can really ramp up your hydration levels, containing 294mg potassium and 5mg natural sugar per glass which is much more than you would find in your average sports drink.
DASH OF RAW HONEY
Made of 70-80% sugar, including monosaccharaides, fructose and glucose, you’ll only need a swirl of this to sweeten your shake, although the acidic pH is helpful for preventing bacteria growth.
ONE BANANA
This popular fruit certainly packs a nutritional punch, containing vitamin B6, manganese, vitamin C, potassium, fibre, protein, magnesium, folate, riboflavin, niacin, vitamin A and iron.
ONE SCOOP PROTEIN POWDER
Protein is essential for helping to heal your muscles, especially after an intense workout. Try sampling your shake straight after a workout to begin healing the micro tears formed during exercise.
ONE HANDFUL OF SPINACH
This non-heme source of iron gets most of it’s calories from protein, as well as being one of the best foods for both potassium and magnesium; the latter essential for energy metabolism and maintaining muscle and nerve function.
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EAT FIT
Beat sugar
cravings STRUGGLING TO FIGHT THE SUGAR RUSH? COMBAT CRAVINGS WITH THIS TOP ADVICE
BY MARIE FELTON
S
ugar cravings can strike even the most disciplined ‘healthy eaters’, and I’m no exception. While your sugar cravings may seem out of control, there actually is a science to them and clear cut ways your clients can keep them in check. To prevent ruining all that good work they’ve done at the gym and in the kitchen, advise them to follow these eight tips to exorcise those beastly sugar demons.
COUNT TO 10, AND BREATHE
You can thank stress for a huge part of those sugar cravings. These cravings begin in the hypothalamic-pituitary-adrenal (HPA) axis of your brain which activates when you’re stressed or coping with a hectic schedule. This HPA axis on overdrive makes your body actually crave more sugar because it thinks it’s constantly in ‘imminent danger’ and needs more sugar to help you react quicker, to survive. So to address the cause of many sugar cravings, you’ve got to de-stress. I recommend taking up yoga, mediation or breathing exercises to calm the HPA axis before it
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sends you into a sugar spiral.
ARE YOU GETTING EIGHT HOURS? When you’re not getting enough quality sleep, the hormone serotonin, which is responsible for mood and appetite, dips below what the body needs to keep you happy and motivated. The body knows that simple sugars will increase serotonin levels and hence the food cravings. Ensure you get eight hours every night to stabilise your serotonin levels.
Cold turkey While I believe ‘everything in moderation’ is crucial in maintaining a healthy lifestyle, sometimes even small amounts of sugar can send you sliding down a slippery slope of sugar, sugar and more sugar. So to better control your appetite for all things sugary, it can be helpful to simply avoid all junk and sugary foods and eat clean for a couple of
weeks. Or if you want to be more hardcore about it, you could try a detox or juice cleanse. As your body becomes used to not eating these sugary, processed foods, it will eventually stop craving them, Think of it as sugar rehab.
Fruit Once you start avoiding junk food and sugary snacks, you’ll be surprised at how easily a sugar demon can be quelled with a few strawberries, a banana or watermelon. Remember, fruits have natural sugars, but we sometimes aren’t tuned in to their sweetness because our taste buds are so deadened by ridiculously sugary processed foods. Don’t overdo it with the fruit, though because it’s high in sugar (fructose) – I recommend eating no more than three servings of fruit a day.
Meal timing Accurately timing when your body
EAT FIT
gets nutrients is key to curbing serotonin-responsible sugar cravings. I recommend fuelling your body as soon as possible after you rise ( just have something small if you don’t have much of an appetite first thing in the morning). After breakfast, I recommend eating every 2.5 to 3.5 hours to keep your blood sugars (and serotonin levels) stabilised. Aim for three meals a day plus two snacks, or five small meals a day.
Balance macros It’s not just the timing of when you eat, but also what you eat that can help combat cravings. To balance your blood sugar and serotonin levels, it’s important to eat a combo of carbs, protein and fat with each meal. The worst thing you can do is to start your day with a sugary or starchy meal for breakfast. Although amounts will vary depending on your fitness goals, weight, and health needs, a simple rule for caloric
breakdown is 40-55% carbohydrates, 15-30% protein and 15-30% fat. Keeping a food diary can help you to monitor levels throughout the day, as can planning meals in advance. Opt for healthy sources of carbs (like wholegrains), fats (like coconut oil and avocados) and protein (like lean meats, Greek yogurt). Drink plenty of water between meals, sometimes being thirsty can be mistaken for what we perceive to be a food craving.
Exercise Your body can crave sugar to combat energy slumps, so stay energised. Get enough sleep, combat stress, eat frequently and balance key nutrients. These are all important components as is regular exercise.
Boredom and emotional eating
Many of us start craving sweets when we are bored or are feeling
down. Identify if you fall into either or both of these habits. If you’re eating out of boredom, find other ways to stimulate yourself. Cravings generally last for 10-20 minutes max, so occupy yourself with something else until the cravings pass – paint your nails, go for a walk or run, call a friend/ family member or organise your cupboards. If you get fidgety while watching TV, grab a couple of hand weights and do a few bicep curls while you watch. Just like boredom can trigger a sugar spiral so too can emotional issues. While that piece of chocolate may help you feel safer and comforted, the glow is only short lived. If you’re going through a tough time, acknowledge that food is not a solution and consciously make the effort to find support through friends, family or therapy if you need help.
Marie Felton is a nutritionist, fitness trainer, writer and top UK food blogger. Find out more at www.nakednut35.blog.co.uk
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WHAT KATIE TRIED NEXT
OMNIA
functional fitness EDITOR KATIE GARNER GETS TO GRIPS WITH TECHNOGYM’S FUNCTIONAL FRAME
OMNIA can help with: • Strength • Endurance • Stability
F
• Flexibility • Coordination • Speed
unctional fitness is pretty much an unexplored avenue in my exercise regime so when I visited Chelsea Health Club and Spa in Fulham, London, I was very much looking forward to trying my hand at their recent acquisition – Technogym's OMNIA; a free standing frame that can be utilised in a number of ways to create bespoke workout options. Gym Manager Jake Helm clearly
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advocated the tool's versatility, pointing out a storage treasure chest by the wall that housed an abundance of accessories that could be attached to the naked OMNIA frame. The numerous omni-pivot points provide 360 degree rotating connections, whilst the frame itself includes an omni-bar (a height adjustable bar), straight and multi angled pull-up bars and height adjustable hooks.
Jake set me and a fellow fitness journo up with trainer Terry for a circuit session on the OMNIA. I started with the TRX, which Terry had set up ready to use for pushups – he advised as us to start with our least favourite exercise to get it out of the way! Next was a BOSU set up with two elasticated hand grips attached to the OMNIA; with one foot on the BOSU and one off, I squatted and then jumped over
WHAT KATIE TRIED NEXT
the BOSU so the other foot was balancing on it's wobbly top, holding on to the grips. The next exercise involved the Torq-King, a form of ab roller. Starting on my knees with a Torq-King in each hand, I slowly rolled out into a plank position, my hands going past my head before rolling back to the starting position to properly engage the core. Scrambling up, I hit the next station which was a long silver pole attached to the bottom of the frame with a weighted ball at the opposite end. With this, I had to slowly rotate the weighted end from left to right. Moving on, I then tackled the wooden rings dangling from the top of the frame for some pull-up action. Leaning back, I used the rings to pull myself upwards, making sure to raise my hips. My balance was sorely tested at the next exercise, where an upside down BOSU was positioned. Holding on to a horizontal bar attached to the OMNIA, I squatted on the BOSU, lifted the bar above my head, lowered the bar and then stood up again before repeating the stages. Next on the agenda was the horizonal omnibar, set low and ready for mountain climbers. Last were box step-ups whilst holding kettlebells. We completed each station for 30 seconds with approximately five to 10 seconds in between each one to give us time to reach the next zone. After one circuit we then hit the studio for a blast on the battle rope, thawcking the wooden flooring vehmently with alternating arm movements, Terry explaining that the louder the noise the better. After a 30 second stint, it was time for round two on the OMNIA which ran smoother now that we had the moves sorted. The session only lasted about half an hour in total, but I loved it. I really enjoyed the variety that this style of class can provide, targeting a range of muscle motions, and
despite the kit being suitable for up to eight users, you can work to your individual fitness level. I was ready to
hit the swanky showers afterwards, now much more clued up to the benefits of functional training.
Visiting Chelsea Club and Spa Sitauted literally opposite Chelsea FC’s stomping ground, football fans will undoubtedly love this luxury venue, which strives to take fitness innovation and place it centrally in the gym floor. An example of this would be the exclusive Miha Bodytec, a form of electric muscle stimulation worn as you perform various exercises. The muscle groups are stimulated individually, with electrodes found in the upper and lower back, lats, stomach and chest. With two Miha Bodytec stands on their gym floor, Chelsea Health Club and Spa offer 30 minute PT sessions for £38 to members, also being the first gym in the UK to offer this. Interestingly, the club also aims to reinvent the role of the PT, wanting them to be a more active aspect of the gym floor community. Instead of providing majority one-to-one sessions, the fitness team here want to see PTs leading group sessions in the gym for a unique training opportunity. They further strive for
exclusivity by restricting the number of members, so crowded changing rooms and clustered fitness equipment is very much a thing of the past. Wandering around the facilities, I was impressed by the imposing resistance machines lined up with plenty of surrounding space, as well as the great Zone Dome treadmills that can give you beach scenery or countryside views as you run. The club is also kitted out with studios, 25m swimming pool, sauna and steam room, although you can further relax at their Antara Spa or at their relaxed lounge area if you fancy a bite to eat and a drink. The three floored venue is nicely divided, with the changing rooms and wet facilities on the basement floor, the entry level floor containing the lounge and spa, with the upstairs area containing the gym equipment. Check Chelsea Health Club and Spa out for yourself by visiting www.chelseahealthclub.com
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EAT FIT
Cherry Yoghurt Ice CELEBRATE NATIONAL FROZEN YOGHURT DAY ON 6TH FEBRUARY WITH THIS REFRESHINGLY FRUITY OPTION BY DAIRY DIARY
If you have maker, an ice cream rt u mixture put the yog cturer’s the manufa in and follow cherries adding the instructions, rocess. This end of the p towards the ry season fect for cher recipe is per tiful. uits are plen when the fr h w make it it You can also es ri strawber raspberries, es. or blueberri
Serves 8 This is a great dessert for entertaining as it looks so pretty but can be made in advance – leaving you time to spend with your guests. This recipe will serve eight people and take 10 minutes to whip up as well as freezing time.
INGREDIENTS
• 900g Vanilla yoghurt • 6tbsp Milk • 25g Caster sugar • 225g Cherries, halved and stoned
METHOD
1. Pour half the yoghurt into a large plastic container. 2. Whisk in the milk and sugar and then whisk in the other half of the yoghurt. Put on the lid and freeze for three hours until almost solid. 3. Break up the frozen yoghurt and then whisk well until almost smooth. Stir in the prepared cherries and then return to the freezer for three hours until firm. 4. Take the ice cream out of the freezer 10 minutes before serving.
calories PER PORTION
146
fat PER PORTION
2G
saturated faT PER PORTION
0.9g
This recipe is from Fantastic Food for Less. It’s available to buy for £7.99 (plus P&P) online at www.dairydiary.co.uk or by calling 0845 0948 128.
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EAT FIT
CHINESE NEW YEAR WE COLLATE SOME ORIENTAL INSPIRED MEALS TO HELP YOU CELEBRATE THE YEAR OF THE SHEEP ON 19TH FEBRUARY
Beef Chow Mein Serves 2
INGREDIENTS
• Frying steak • 1 Onion • 3 Spring onions or 1 leek • 1 pack Barenaked Noodles • 1 sachet low sugar chow mein sauce or soy sauce • 1 Garlic clove – sliced • 1 cup Bean sprouts
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METHOD
1. Prepare all of your ingredients. 2. Open a fresh packet of Barenaked Noodles and drain the water. 3. Chop onion into bite-sized pieces and thinly slice the beef into strips. 4. Add onions and a touch of olive oil to a pan and start frying. Then add the beef to the onion mix. 5. Once they are cooked to your liking, add in your noodles, spring
onions and leek and fry for a few minutes before adding the soy sauce. 6. Cook for a further two minutes and serve.
Recipe from Barenaked Noodles. See what other recipes they have at www.barenakedfoods.co.uk
EAT FIT
Baked Salmon with
Lemon, Ginger and Garlic te Please no use u yo if t a th llets, fi larger fish ke ta y a m they bake to r e g n lo
Serves 2
5. Take out of the oven and serve straight away.
Suitable for gluten free, grain free, dairy free, nut free and paleo diets.
INGREDIENTS
• 2 Salmon fillets • 4 Garlic cloves • ½ Lemon • ½ tsp Pepper • ½ tsp Salt • 2in Ginger, cubed • 2tbsp Olive oil
METHOD
1. Preheat oven to 180°c. 2. On a large piece of foil place the
WHAT’S YOUR FAVOURITE BREAKFAST? FOOTBALLER SOL CAMPBELL SHARES HIS TOP MORNING RECIPE FOR WINSTON’S WISH Children’s charity Winston’s Wish are hosting their Great British Brekkie campaign to help raise
olive oil and salmon fillets on top. 3. Rub fillets in the oil and cover with the ginger, garlic cloves, salt, pepper and lemon juice. 4. Seal up the tin foil from all sides and place in oven for 20 minutes to bake.
funds for essential services such as manning their helpline, which supports bereaved children. Between the 9th and 15th February, host your very own breakfast party, asking guests to donate, whether you go glamorous with a champagne affair, tuck in to a full fry up or stick with a cuppa and toast. Here is Sol’s take on his morning meal: ‘My breakfast is from Jamaica – I boil some dumplings, slice them in half,
Paleo with Mrs P is an imaginative food blog sharing Emma’s thoughts, recipes, lifestyle and fitness tips, all centred around her own journey of paleo eating. Find out more at www.paleowithmrsp.com
fry them on both sides so you have a fantastic crispy texture which is soft inside. I’ll add scrambled eggs with lots of pepper, then I chop up some onions, fry them, then add baked beans after. That’s my Great British Brekkie… slash Jamaican!’ Find out more at www.winstonswish.org.uk
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15/01/2015 14:37
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EAT FIT
Lime Infused Chicken Curry
LONDON-BASED PERSONAL TRAINER LAUREL ALPER SHARES HER FAVOURITE SPICY RECIPE
Serves 4
INGREDIENTS
• 4 Chicken breasts, (skin removed and cubed) • 2 diced Onions • Vegetable mix of chopped broccoli, mushrooms, runner beans and carrots • 3 Garlic cloves, pressed • 1 Chilli, finely diced • 4 Lime leaves • 1 Lime, juiced • 50ml Vegetable stock • 50ml Coconut milk
METHOD
Why not ational th combine N ay 26 on Thursd Chilli Day plans with your February Year, inese New h C e th r fo ntal p this orie cooking u s iend treat for fr y? m and fa il
1. In heavy based pan, line with a little of the vegetable stock. 2. Add the onions, garlic, chilli, lime leaves and juice of half the lime. 3. Once the onions start to brown add chicken, vegetables (apart from mushrooms) and coconut milk. 4. Squeeze remaining half lime juice over chicken. 5. Add the chopped mushrooms when chicken is nearly cooked. 6. Once chicken and vegetables are sealed, add remaining vegetable stock and simmer for 20 minutes.
Like this recipe? See more of Laurel’s delicious food picks at www.laurelalper.co.uk or @Laurelfittips
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WHAT KATIE TRIED NEXT
Burlexercise EDITOR KATIE GARNER RELEASES HER INNER SHOWGIRL IN THIS FLIRTATIOUS DANCE-BASED WORKOUT
'O
ther exercise classes may tell you to march on the spot ladies, but not us. We strut on the spot!' With a flirtatious wink and a swing of the hips, personal trainer, fitness instructor and professional Burlesque dancer Katie Hardwicke began leading Monday nights burlexercise class with lashings of playful humour, and it wasn't long before I found myself grinning away whilst keeping up with the moves. Completely unique in the exercise class market, burlexercise is a medium to high intensity class that uses a mix of dance-based aerobics for a cardio blast, as well as a resistance section with 2kg weights to create an all over body workout. Katie's claims to 'make weights sexy' include using the red dumbbells to form feather boas, using reams of black tutu fabric to connect two of the weights together, for that added showgirl feel. She also comments that the tutu fabric is ideal since it is lightweight and easy to wash after classes – so no harbouring sweat. With Katie and her partner in crime Sarah-Lou both still working the London West End burlesque scene most weekends, they choreograph all of the routines themselves, with the
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sequences changing every 10 weeks to keep class regulars on their toes. I really enjoyed the variety covered in the class – we started with a selection of cardio tracks before moving on to the boa weight work, then tackling some bodyweight core and ab exercises with a finishing flurry of traditional burlesque dance steps to take the class back to it's roots. The cardio sections used a mix of music too, one ‘track’ having a distinctly 20s feel with plenty of jazz hands and fast feet, whilst I also really enjoyed the class's take on the can can with high knees and kicks. Moving on to the resistance work didn't mean slowing down any, and there were plenty of low squats and lunges to really engage the muscles, although for me it was the ab track that was a killer, with sequence after sequence of crunching moves. Not only did we do the traditional sit-ups, but there was also plenty of leg extension action with leg raises, hip bridges and pulsing sit-ups. Katie proudly told me that burlexercise are now REPs accredited and will be training their own instructors to further spread the word and impact of this fun
exercise class, still providing all of the original choreography themselves. Bagging yourself 10 CPD points, the first instructor course begins in early February, with a dance history preferable and a Level 2 qualification required. For me, I found burlexercise really accessible, unlike Zumba where I struggled to master the moves. I also liked the fact that the hourlong class worked through different styles of exercise, taking in both cardio and strength aspects for a full body session. But the main highlight? It's genuine good fun. Lose the inhibitions and get moving with the hip rolls to enjoy a feminine valentine's workout.
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PT QUOTES
What is that key characteristic every successful PT needs? WE QUIZ WORKING PTS TO FIND OUT WHAT SKILLS ARE ESSENTIAL FOR A FLOURISHING BUSINESS
I HAVE FOUND THAT WITH A LARGE PERCENTAGE OF MY SUCCESSFUL PT CLIENTS IS THAT WE FORM A BOND FROM THE START. I SET GOALS WITHIN SIX WEEKS AND IF THESE ARE NOT ACHIEVED I WILL PASS THEM ON TO ANOTHER PT. IT’S NOT ABOUT THE MONEY, IT’S ABOUT REALLY GETTING YOUR CLIENTS TO BELIEVE THEY CAN DO IT. I FOUND MY MOST SUCCESSFUL CLIENTS ARE WITH THE SMALL GROUP PERSONAL TRAINING, UP TO EIGHT PEOPLE. IT’S AFFORDABLE AND THE GROUP BOND WELL. I ALWAYS HAND OUT A CUSTOMER FEEDBACK FORMS WITH ABOUT 10 QUESTIONS AND SCORE THEM FROM 1-10, SO I CAN SEE IF I NEED TO CHANGE ANYTHING. MOTIVATIONAL WITH REALISTIC GOALS FOR CLIENTS AND TO BE HONEST YOU HAVE TO SHINE AS THERE ARE LOTS OF PERSONAL TRAINERS OUT THERE SO WHAT MAKES YOU BETTER THAN ANOTHER PT? PUT TIME AND EFFORT IN. I RAN A HALF MARATHON WITH MY CLIENT; I DON’T CHARGE THEM, I DO IT AS A REWARD FOR ALL THEIR HARD WORK. I’VE DONE RACE FOR LIFE MANY TIMES, MUD RUNS, MARATHONS AND NEXT YEAR HAVE GOT NINE OF THEM DOING THE MOON WALK. LASTLY, BE REALISTIC AND MAKE YOUR CLIENTS THE BEST THEY CAN BE AND NOT A BAD COPY OF SOMEONE ELSE. I HAVE FOUND A CAREER THAT DOESN’T FEEL LIKE WORK AT ALL. MY HIGHLIGHT THIS YEAR WAS BEING CONTACTED BY A BLIND LADY WHO WANTED ME TO RUN A FIVE MILE RACE WITH HER AND IT WAS A VERY HUMBLING EXPERIENCE.’ Kim Levett, Personal Trainer and Fitness Instructor at NRG Fitness
The two things a PT has to have: truly know your stuff; so be constantly updating yourself, and really care for your clients.’ Svava Sigbertsdóttir, Personal Trainer and founder of The Viking Method
Passion, perseverance, patience, education and evolution are the five key characteristics that a good PT needs. I always say you were born with two ears and one mouth and if you want to give your client the best possible care, then your actions should reflect that!’ Adam Stansbury, Personal Trainer and Nutrition Coach
Sponsored by Discovery Learning (www.discovery.uk.com)
I think this depends on the person but for me it was actually caring about the session that I delivered. I always wanted to make sure that I was prepared and was not simply making something up on the spot. For anyone new coming to the industry I would recommend getting a clipboard with an actual session plan done for each client. This doesn’t take as much time as you’d think, and just makes it so much easier to deliver a good session. It also adds a little bit of professionalism to your appearance, which can go a long way.’ Ashley Kalym, Personal Trainer and Fitness writer
Gaining industry credibility and developing customer relationships takes time. In a world full of quick fixes, the smart PT is proactive, but above all else – patient.’ Ronny Terry, Owner and Director of SWITCH FIT UK
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PT BUSINESS
How to use psychology to deal with tricky clients TACKLE THE HURDLE OF DIFFICULT CLIENTS TO ACHIEVE THE BEST PT RESULTS BY GREG SMALL
W
e’ve all had a difficult client or two: the gymaphobe that never keeps to the appointment, the client who thinks that every day is a cheat day, the client who would rather socialise than lift the bar and the client whose goals become increasingly unattainable. As a basic rule of thumb personal trainers are simply told to go where the money is offered, which can make these troublesome clients seem like a never-ending cycle. The trick to making it past these little client hurdles? Utilising a few simple psychological tools. We may not be our clients’ therapist or BFF, but the right approach with a difficult client creates a long-lasting beneficial relationship based on mutual goals, support and trust. The client who always cancels is likely to have one of these mindsets: they are lacking in motivation, they think that they train enough and are in denial or they wish to be perceived as busy and continue to create a persona that suggests that they have a lot on their plate. The common thread between these three problems is a lack of
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positive reinforcement. If you’re wanting this client to not only make appointments, but to keep them as well, you need to be able to reinforce the goals they have shared and relate them to their motivations.
Is this your client? The client who isn’t achieving their goals is likely to be in a state of rationalisation. Rationalisation will preserve their self-esteem by blaming their failure on other people or circumstances, not their own efforts. This is the type of client who might let themselves believe that their poor diet has nothing to do with their lack of progress or even questioning your ability as a trainer. It is important that this client understands their responsibilities as part of the trainer-client partnership. Without a clear understanding, the client can place all of the responsibility on the trainer and acquit themselves of any blame if the desired results are not achieved. The client who always overdoes it may simply want to train with you to let off steam. Their visits to the gym are less goal-oriented and they are likely to be ones who show the least interest in what you’re saying. They are choosing exercise as a way of channelling their impulses and behaviours into a more socially
acceptable form. This is known as sublimation. As the trainer, your responsibility here is to facilitate these behaviours as part of the session. Though it may not be as goal focused as your other clients, adapting to their needs creates a better environment. The six major motivations of the average human being are: achievement, growth, power, social, fear, and incentive. These are tools for the trainer to use once they have identified the motivations that are relevant to their client. A plan that constantly refers to these motivations has the highest possibility of maintaining your client’s commitment to the cause.
As Head of Membership at the Register of Exercise Professionals, Greg has 12 years experience in the active learning and leisure industry, with personal training and gym instruction on his exemplary CV. Get in touch with him via www.exerciseregister.org
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“I was working out in the gym one day when I dropped a weight on my smartphone. $500 later I said to myself there’s gotta be a better way to protect my valuables at the gym and keep them with me. So I decided to make something myself. Couple of prototypes later I had the GYMpartner accessory case.” - GYMpartner Inventor Graham Inglis
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NUTRITION
Why high cholesterol
could be
killing your performance THE EXPERTS AT FORZA SUPPLEMENTS BREAK DOWN HOW CHOLESTEROL CAN IMPACT ATHLETES
H
igh cholesterol is quickly becoming a major problem in the UK, currently affecting around 60% of the adult population. As the main cause of both heart and cardiovascular disease, high cholesterol is generally considered to be the result of a poor diet and lack of exercise. This isn’t really a problem for those involved in sport or who take their fitness seriously, so surely now we can just move on to something else… right? Unfortunately, this could not be more wrong. High cholesterol is caused by a number of factors, some of which are completely out of our control. Factors such as age, gender and genetics mean that is not simply enough to be active and eat healthy. To make matters worse, high cholesterol is often referred to as the ‘silent killer’ PT Magazine readers can gain an exclusive 45% off Forza Supplement products. Simply enter PTM45 at the checkout to use your discount code. Full T&Cs available on www.forzasupplements.co.uk Products can also be purchased at Boots.
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because the majority of sufferers do not even realise that they have it until it is too late. It is also becoming increasingly common for the younger generation to suffer, with an estimated one in six people under the age of 35 also having high cholesterol.
does the condition have a negative impact on your performance? Aside from having a heart attack on the rugby field (which for even the toughest of tighthead props will result in a lengthy spell on the sidelines), there are a number of ways in which high cholesterol can lead to performance issues. Likewise, making a few small lifestyle changes and lowering your cholesterol levels can lead to an overall improvement in physical ability. One of the key issues regarding performance is the effect of high cholesterol on blood circulation. With clogged up arteries, it is harder for your heart to pump oxygen-rich blood to the target muscles and give them the nutrients that they need to exert maximum force. This is not only going to be a factor in sports that
require explosive movements, such as football, rugby and powerlifting, but the impact that clear arteries has on resting and active heart rate can also impact on the performance of endurance athletes and even CrossFit enthusiasts. Whatever sport you take part in, the chest pains, muscle aches and joint weakness that can arise from having high cholesterol is not something that you need when trying to gain a competitive advantage. There are also not many physical activities that can be improved by cognitive decline and memory loss – something else that can be the result of too much cholesterol in the blood. There are a number of products on the market that can help to keep cholesterol levels down, Forza LipoWhey being one of them. With a protein content of 75% it helps to build strength, tone muscle and improve recovery. With a stronger heart, you will be able to put more speed, power and effort into every single performance. Don’t underestimate the dangers of high cholesterol; it could be your toughest match yet.
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INTERVIEW
Triathlon demands
a lot of discipline TRIATHLETE, PERSONAL TRAINER AND USN AMBASSADOR GAYLE VICKERS SPEAKS TO KATIE GARNER ABOUT USING SPORTS IN TRAINING
G
ayle Vickers is one of those fitness fans who seems to be able to do it all. As a Level 3 personal trainer, Gayle has experience in a range of exercise specialities, including circuits, Cross Fit and kick aerobics to name a few, however it is her passion for sports that really lights up her CV and gives her the ultimate fitness edge. Her first love is undoubtedly lacrosse, which she has played at county, regional and international levels, representing England at U18, U21 and at senior levels over the course of the past 10 years. It was during the lacrosse off seasons that her interest in triathlons peaked, sparking a whole new career option. She explains ‘I came to triathlon relatively late and somewhat by accident. As a member of the England Lacrosse squad I took triathlon on for some variety in the off season to help maintain my fitness. ‘My first triathlon was the Pembrokeshire Sprint in 2004 which I did for fun and to taste a different challenge. I had got the bug. I really enjoyed it and took the leap of purchasing my first road bike and wetsuit! In 2010 I reached a watershed and decided I wanted to see how well I could do if invested more time and training into the sport.’
Competing As if reaching a professional level in one sport wasn’t enough, Gayle was soon getting stuck in to triathlon training with gusto. ‘I love the challenge of tailoring three different
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sports into one race,’ she muses. ‘Triathlon demands a lot of discipline if you are to reach the start line in a competitive condition, but the rewards are tenfold – the sense of physical achievement, and perhaps more significantly, the mental hurdles of overcoming ominous murky swims and gruelling bike sessions.’ Although Gayle clearly pushes her body to the max to achieve such astounding results, she also emphasises the importance of rest: ‘I have learnt to train for triathlon with a sensible head. I plan my year, plan my sessions and ensure I don’t get too carried away with what everyone else is doing! Rest is an important part during the season and post season. During my main build and race phase, I try to include at least two to three sessions of each discipline a week.’ So, with a portfolio full of race entries, what has been Gayle’s favourite? ‘Majorca 70.3 IRONMAN in May,’ she answers. ‘It was only my second time competing in the 70.3 distance and I was a bit apprehensive about jumping back up from the sprint distance, but I loved it! The sea swim was crystal clear, calm and flat. The bike was a a beautiful scenic mountain climb followed by flat and fast roads to lead you onto the run. In this race I qualified for the World Ironman Championships in Mont Tremblant,’ she reminisces.
Using experiences With clients on her roster who are keen to engage in triathlons, they’ve
definitely gone to the right athlete. ‘I use a variety of sessions with all of my clients. These include swimming, cycling, running, core, yoga, strength and conditioning, TRX, kick boxing and Cross Fit,’ she says. And what about smoothing those awkward transitions? ‘Practice, practice, practice!’
LINING UP YOUR FIRST TRIATHLON? HERE’S GAYLE’S TOP ADVICE: • Sign up to a small local event at the distance that you think is suitable to your fitness. Either get a group of mates together and enter as a team and choose one of the disciplines. Or, if you are more confident, enter as an individual • Join a run, swim, cycle or tri club so you meet others doing the same and train with other people • Train your weaker area • Start off sensible with training one to two sessions of each discipline a week or more if you have a weakness • Always ensure you enjoy the training and enjoy the racing
10 MINUTES WITH
James Bray SEASONED TRIATHLETE JAMES BRAY EXPLAINS WHY HE LOVES HIS TRIO OF SPORTS
doing a fair bit of cycling and really enjoying it, I gave triathlon a go. Since then I haven’t looked back and am now hooked.’ WHICH OF THE THREE IS YOUR FAVOURITE DISCIPLINE AND WHY? ‘I like running the most because I really enjoy the fact that all you need is a pair of trainers and you can run anywhere. I find trail running the most enjoyable and therapeutic because I just love running around in the countryside, enjoying the scenery and generally getting muddy!’
ith train w ? o t t Wan ayhew it Ian M h c n vis a o c rmatio om o f in ore tears.c For m rsand a e .g www
HOW DID YOU GET INTO TRIATHLONS? ‘It all started about four years ago when I was involved in a research project at The University of Hull. The principle investigator was a keen cyclist and encouraged me to get a bike and get cycling. After
WHAT IS YOUR TRAINING REGIME LIKE WHEN PREPARING FOR A TRIATHLON? ‘I have a coach, Ian Mayhew, who helps plan my training blocks to get me in the best physical shape for the race season. Generally per week it consists of two strength sessions in the gym and two to three sessions for each of the other three disciplines, swim, bike and run, respectively. Although the session frequency generally remains similar between the “off” and “race” season, both intensity and duration changes. On average I look to train about12 hours per week.’ WHAT ARE YOUR EVENT DAY RITUALS? ‘My pre-race ritual is pretty standard and I have been doing this for the past four years. I wake about 3.5 hours before my start time; have a tin of rice pudding as my pre-race meal (three hours before) with a nice
cup of coffee. I then head to the race venue aiming to get there about 90 minutes before my start time. This gives me enough time to combat pre-race nerves and set up my bike and race kit in transition. During this time I keep on top of my hydration as well as finally having a caffeine gel about 30 minutes before I’m due to start racing.’ WHAT ADVICE WOULD YOU GIVE PTS TRAINING FOR TRIATHLONS OR TRAINING CLIENTS FOR TRIATHLONS? ‘I think the best bit of advice sounds extremely boring but it’s definately the most important aspect of endurance sport. It’s to build a solid base of endurance fitness and strength before building up the intensity. This should be done typically over three months then you can start including some more high intensity sessions. General advice is to work on a 80:20 rule. This means that 80% of total training time/distance should be trained at a steady aerobic pace with only 20% of hard efforts.’ WHAT HAS BEEN YOUR FAVOURITE RACE AND WHY? ‘It has to be Rother Valley Sprint Distance. This is because it’s where I qualified to represent the GB AgeGroup triathlon team for the first time. The course profile suits me the best as it boasts a tough hilly bike course. This and any hilly bike course plays best to my strengths, being a strong cyclist and also being able to run fast off the bike. So in a nutshell the harder the bike course the better for me.’
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NEXT ISSUE
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Also in our March issue:
WORKING WITH
SCHOOLS Fitness equipment specialists Podium 4 Sport share their expert know-how
SVAVA SIGBERTDOUISER
Get the lowdown on the effective and intense Viking Method from the founder herself 90
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Rebecca Dalby showcases her signature Pilates workout Bevan James Eyles talks group fitness Find the perfect gift for a fitness focused mum this Mother’s Day Guilt-free chocolate brownies from Absolute Nutrition – just in time for Easter Naomi Di Fabio from Fitmalion shows why she’s this months Fitness Hero