PT Magazine January 2015

JANUARY 2015 // £4

DANNY

APOLLO

BRUCE THE WORLD'S NUMBER ONE CELEBRITY PT DANNY SHARES HOW YOU CAN GAIN A 5* CLIENT LIST

Bring on Armageddon Richard Callender hosts exclusive exercise class special event

THE CARDIO GURU WE SPEAK TO HIIT SPECIALIST SCOTT ALEXANDER ABOUT RAMPING UP THE INTENSITY

// NEW YEAR, NEW YOU //

Jamie Lloyd, Ben Coomber and Ronny Terry show you how to start 2015 as you mean to go on

welcome

EDITOR'S LETTER

PTmagazine

Hello and welcome to our New Year January issue!

PUBLISHER Myles Davies GROUP EDITOR Victoria Guthrie

Here at PT Magazine we hope you all had a fabulous Christmas, and are now ready to knuckle down and take on what 2015 has to offer. Notoriously the busiest time for personal trainers, we have plenty of expert articles about how to get both yourselves and your clients on track after the festivities, with SWITCHFIT UK owner Ronny Terry discussing weight loss tactics, Jamie Lloyd unveiling his detox plans and The Training Room revealing promising fitness trends for the New Year.

EDITOR Katie Garner katie@ptmagazine.co.uk REGULARS EDITOR Poppy Davidson poppy@ptmagazine.co.uk DESIGN Juliet Symes studio@ptmagazine.co.uk MULTIMEDIA DESIGN Adam Daniels adamd@ptmagazine.co.uk SENIOR ADVERTISING EXECUTIVE Yasmine Brown yasmine@ptmagazine.co.uk GENERAL info@ptmagazine.co.uk ACCOUNTS Emma Rayner accounts@ptmagazine.co.uk

@PTMagazine /PTMagazine ON THE COVER: The world's number one celebrity PT Danny Apollo Bruce shares how you can gain a 5* client list

Get inspired and motivated by our host of influential fitness figures who we've been catching up with this month, including The Cardio Guru Scott Alexander, celebrity PT Danny Apollo Bruce and the amazing Josh Goodfellow, whose company JGFitness is striving to raise the profile of disabled bodybuilding and the athletes that compete in this field.

After the indulgence of Christmas menus, we strip things back with some wholesome yet delicious recipes – why not check out food blogger Mrs P's contribution on page 70 to try her cod and chorizo fish cakes, while nutritionist Marie Felton provides her tasty beetroot burger recipe on page 73. Workout wise, we explore the new Powerhoop trend with Sophia Stutchbury, whilst Craig Libby explains how you can use tempo in your exercise regime – find out more on page 64.

I hope you enjoy the issue, and remember, if you have any feedback, just drop me an email at katie@ptmagazine.co.uk Happy reading!

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.

Printed in the UK by The Magazine Printing Company using only paper from FSC/PEFC suppliers www.magprint.co.uk

PT MAGAZINE WORKS IN PARTNERSHIP WITH:

Subscribe to PT Magazine now for only £20 and be sure to never miss an issue! Visit www.ptmagazine.co.uk to find out how

Kettlercise速 Instructor Course Dates 2015

Location

Sunday 18th January 2015

North London

Sunday 1st February 2015

Edinburgh

Sunday 22nd February 2015

Bristol

Sunday 29th March 2015

Leeds

Sunday 12th April 2015

South London

Sunday 19th April 2015

Newcastle

Sunday 10th May 2015

Manchester

Sunday 7th June 2015

Derby

CONTENTS

36 EXPERTS

13 IT'S ALL ABOUT THAT BASS

FITNESS HERO

JGFitness founder Josh Goodfellow shares his passion for disabled bodybuilding.

WORKOUTS

26 FAMILY FITNESS

Ex-strength and conditioning coach Kristoph Thompson talks toning.

Babies and Burpees founder Jordan Cruttenden breaks down her favourite childfriendly exercises.

15 BUILDING

49 POWERHOOP

CONFIDENCE IN CLIENTS

Armageddon expert Richard Callender describes how to inspire your clients to confidence.

19 HOW TO STAND OUT ON THE GYM FLOOR

Tom Godwin explains how you can generate more business for 2015.

20 FAMILY FITNESS

CAN INSPIRE FUN TOO

London-based PT Mollie Millington shows how you can get your family involved with fitness.

74

ARMAGEDDON EVENT

Richard Callender hosted an exclusive day-long exercise class extravaganza – find out how Editor Katie got on.

WORKOUT

Sophia Stutchbury shows how you can utilise this innovative new workout.

52 STRENGTH WORKOUT

Adam Stansbury reveals his top moves for building muscle and strength.

56 COMPLETE

CALISTHENICS

Author Ashley Kalym shares an extract from his extensive workout book.

59 FULL BODY YOGA WORKOUT

Suzan Altay demonstrates how to build strength with yoga, whilst we suggest you try something new by adding some heat.

62 UPPER BODY AMRAP Personal trainer Craig Libby showcases a different style of exercise using tempo.

FEATURES

17 HOW DO YOU

BECOME A PERSONAL TRAINER?

Discovery Learning break down your starting steps for a career in fitness.

32 'YOU ARE A

WALKING RESUME'

Personal trainer Danny Apollo Bruce talks to us about how to work with celebrities.

40 TEAM SPIRIT

Luke Bedford explains how to tackle group training.

41 HOW TO GET

CLIENTS TO ENJOY EXERCISE

Weight loss and wellness coach Joanne Henson dissects client excuses and what you can do about it.

76 WATCHA WEARING?

Greg Small from REPs talks fitness tech.

77 NEGATIVE TRAINING

3-2-1 Health Clubs explain the benefits of being negative.

78 'WHAT I OFFER IS NOT LUCK, IT’S A WINNING STRUCTURE'

We speak to Cardio Guru Scott Alexander about his love of all things high intensity.

EAT FIT

64 FOOD FOCUS

Find out why blueberries should be your berry of choice.

65 RAMP UP YOUR SHAKE

Utilise your new favourite superfoods in this jazzed up protein drink.

66 SPICED APPLE PIE

A homely favourite, try Marie Felton's delicious dessert.

67 BEETROOT BURGER Marie Felton uses this popular veg to make a vegetarian version of a classic dish.

68 SPEEDY SPECIAL TREATS

Health-conscious Protein Chef shows fast food can still be nutritious.

72 POPPY PICKS

Our Poppy shares her tasty coffee and blueberry cake recipe, ideal for afternoon tea.

PRODUCTS

22 NEW KIT IN TOWN

Take a look at our summary of the new fitness gadgets and gizmos on the market.

25 PRODUCT PROFILES Focus on fitness for the little ones with these family-friendly buys.

NEW YEAR, NEW YOU

18 WORKING THE

WEIGHT LOSS MARKET

Ronny Terry, personal trainer, talks about creating a weight loss deficit.

24 HOW MENTAL

STAMINA DICTATES PERFORMANCE

Ben Coomber reveals the importance of toughening up your mind game.

30 EASE BACK INTO

FITNESS FOR 2015

Laurel Alper discusses how to get back on track with your fitness goals.

38 THE TRUTH ABOUT DETOXING

Kettlebell champ Jamie Lloyd shares his exclusive detox diary.

42 DEFEATING

DEMONS: DON'T BE HELD BACK

Consultant Osteomyologist Dr Emma Kirke shows that motivation can get you through tough times.

44 KEEP YOUR FITNESS

INDUSTRY FOCUS

Catch up on the latest fitness news and trends with our full round up.

31 EVENTS

Pencil in some new exercise challenges with these upcoming events.

35 SUBSCRIBE

Ensure you stay up to date by subscribing to your monthly PT Magazine.

46 10 OF THE BEST

Jessica Bennett shares her favourite medicine ball exercises for a functional fitness workout.

54 GYM HYGIENE

Don't make a mess of your workout, use our top tips instead.

63 WHAT KATIE TRIED NEXT

Editor Katie attends the refurbished Reebok Gym Canary Wharf for some sample classes.

FOCUS

73 PT QUOTES

Senior personal trainer George Pearse says to stay realistic for the New Year.

We ask personal trainers what made them decide to work within the industry.

45 TRENDING INTO THE

80 SPORTS AILMENTS

NEW YEAR

David Hawkins-Weeks from The Training Room talks new season trends.

29 BEST ON TEST

Get your cleansing detox off to a promising start with one of our top rated juicers or blenders.

REGULARS

Pharmacist and PT in training Gemma Fromage-Crawford starts her sports ailments series by discussing what to watch for with athlete's foot.

81 TABATA POP UP CLASS

Editor Katie has a go at this four minute wonder class.

70

82 10 MINUTES WITH Celebrity trainer Amy Dixon explains about her work educating the fitness sector.

ROASTED COD AND CHORIZO FISH CAKES Food blogger Mrs P shows how fish can pack a flavour punch.

Experts Kristoph Thompson 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, training clients of all fitness levels.

Ronny Terry 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 Callender 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.

He has featured on programmes and channels such as Sky News, The 11 O’Clock Show, This Morning and The Biggest Loser.

Mollie Millington London based personal trainer who offers inperson and virtual training support.

Twitter (@PTMollie), or www.ptmollie.com

Tom Godwin 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, sport therapist, fitness instructor and nutritionist.

For more info go to www.fitcetera.co.uk

INDUSTRY FOCUS

WHAT TEAM PT HAVE BEEN UP TO THIS MONTH

FEEL THE BURN This month, Matt Edwards – a Fitness Motivator from Everyone Active Hornchurch – shares his advice for a quality strength workout.

Porridge loving PT Editor Katie created her own take of Natasha Corrett's Peach and Avocado version, with flaked almonds and dessicated coconut. Weird, but nice.

Group Editor Vick accepts the 100 ton challenge during a personal training session and smashes it in 20 minutes, 25 seconds. And that's how we roll.

Editor Katie and Advertising Manager Yasmine catch up with personal trainer, martial arts expert and USN Ambassador Lee LatchfordEvans in London

Industry FOCUS

ONLINE REVIEWS

WHAT IS YOUR TOP TIP FOR STRENGTH CONDITIONING? 'Reach failure on every set, otherwise you are just wasting your time.'

WHAT STRENGTH EXERCISE WOULD YOU RECOMMEND? 'The clean and press because it hits every major muscle group and covers the whole body.'

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

FACEBOOK

BLOG

Orbital Fitness

Eddie Abbew's Olympian Gym

PilatesPT

www.orbitalfitness.co.uk This Hertfordshire based training company, established by personal trainer Sholee Parry in 2014, offer a varity of fitness instructor training courses, ideal for those who want to slot in a passion for fitness around a current job. With plenty of e-learning and weekend courses, Orbital Fitness use a mix of teaching formats to cater to every learning style, not only providing courses for Level 2 gym instruction and Level 3 personal training, but also offering CPD opportunities such as indoor cycling and circuits.

08

WWW.PTMAGAZINE.CO.UK

www.facebook.com/pages/Eddie-AbbewsOlympian-GYM/283260251705475 Proudly advertising 4,026 likes, Hemel Hempstead based gym Eddie Abbew's Olympian Gym has a high tuned focus on the world of bodybuilding, with British champion Eddie Abbew heading up this unique venue. Using their Facebook page to showcase a range of personal training styles and clients in a multitude of online videos, Eddie Abbew's Olympian Gym make PT sessions seem super accessible which is a handy way to draw in new clients.

Investing in top quality equipment for this fitness niche, Eddie Abbew's Olympian Gym have used their expertise in this field to understand exactly what their clients need and want.

www.pilatespt.co.uk/blog STOTT trained Mat and Reformer Pilates instructor Hollie uses her blog as a one-stop-shop of information, covering everything from delicious recipes, such as banana pancakes with coconut yoghurt and berry compote, to tackling popular fitness FAQ's, such as how to use protein correctly without bulking up more than you want. Creator of 'The Model Method', which is a combination of HIIT and Pilates, Hollie has just revealed her new studio in trendy Fulham, London, where she not only teaches one-to-one Pilates and The Model Method, but also pre or post natal Pilates.

Definitely an expert in her field, her blog is well worth a read.

INDUSTRY FOCUS

ARE YOU A POTENTIAL BRAND AMBASSADOR? GORILLA SPORT ARE ON THE HUNT FOR A FITNESS FANATIC TO PROMOTE THEIR GYM EQUIPMENT

Qualification of the month

Are you: - A fitness fan who knows their way around the latest gym equipment like the back of their hand?

- A regular gym user who reveals in competing and succeeding in their chosen field?

- A social media buff who loves engaging and communicating about all things fitness?

- Proud to represent an innovative and forward thinking brand?

- A fitness expert who can teach customers how to fully utilise gym equipment in a variety of workouts?

In that case, team up with leading gym equipment specialists Gorilla Sports, to represent them as their central Brand Ambassador. In this position, you would get the full backing of Gorilla Sports, and be provided with clothing and equipment as necessary. You could also represent the brand at events, for example awards and prize giving ceremonies.

On your part, you would need to write at least one blog post per month, tweeting and posting on Facebook and other social media, as well as sharing on SnapChat, Instagram and Pinterest to help raise the company profile online. Based on your contributions, you could also earn a monthly retainer. Although the role is on a consultantative basis, you may be required to travel to the Barnet office on occasion.

How to apply: If you would like to take your application forward, please send Gorilla Sport a copy of your CV with all relevant experience, a recent photograph and your retainer expectations, along with five ways in which you can help to promote the Gorilla Sports brand.

Product Spotlight SUNWISE GREENWICH GS WHITE SUNGLASSES UK based sports eyewear brand Sunwise have really hit the nail on the head with these innovative Polafusion sunglasses, ideal for outdoor sports. Using a polarised polycarbonate lens system, they filter out 100% of harmful ultraviolet light, also offering a wider lens coverage to stop sun, wind and sand getting in your eyes. Ideal for tackling this temperamental winter weather, the specs clear water drops, are tolerant to any temperatures and are fog free, so rain need not be problematic. The flexible lightweight frame ensures a great fit no matter what size head you have, with the rubber nose pads and sleeve adding extra comfort. Also super stylish and available in a range of colours, they get a big thumbs up from Team PT. For more in the range, visit www.sunwise.co.uk

{ Myth buster }

BOOST YOUR CV SKILLS WITH THIS MONTH'S RECOMMENDED COURSE COURSE: CYQ Level 2 Certificate in Instructing Circuit Training by British Military Fitness (BMF) DATE: 20th - 22nd March 2015 COST: ÂŁ599 LOCATION: Southbank Club, London, SW8 2LD British Military Fitness, the UK's outdoor fitness specialists, are now offering this Level 2 qualification in instructing circuit training, providing career links to becoming a BMF instructor as well as opening new career options. The first four modules will be done via a distance pre-learning course, although the final two modules will be tackled during a three day practical workshop, where students will learn how to plan and instruct group circuit training sessions.

Book your place today via www. eventbrite.co.uk/o/british-militaryfitness-careers-7663693947

Can being cold, give you a cold?

One of the most common wives' tales, we've all heard overprotective mums telling us to wrap up or we'll catch a cold, but is this actually accurate? Indirectly, the chillier, winter months could contribute to more cases of the common cold, but it doesn't cause the illness. Germs, such as the rhinovirus, is the infectious element that makes us ill, although the cold weather will naturally trigger similar symptoms as the body battles to get our core body temperature regulated. Some studies have even shown that the colder weather stimulates our immune systems, and that our coughs, sniffles and sneezes is our body's process of fighting off viruses. Although rhinoviruses may thrive in the lower temperatures, the cold weather itself is not the direct cause of our colds.

@PTMAGAZINE

09

INDUSTRY FOCUS

INDUSTRY NEWS FIND OUT ALL YOUR FITNESS RELATED NEWS AND UPDATES HERE. HAVE SOMETHING TO SAY? EMAIL KATIE@PTMAGAZINE.CO.UK JOIN AN AFFLIATE PROGRAMME WITH A DIFFERENCE AT FITNESS ADVENTURE TRAVEL

WATTBIKE PERFORMANCE ZONE RAMPS UP CYCLING FITNESS SCENE IN LONDON GYM Indoor cycling training gets a re-vamp at Nuffield Health's flagship London gym with the introduction of a brand new Wattbike Performance Zone, utilising the British Cycling endorsed training tool. The suite of Wattbikes will include a large screen display to track members' fitness metrics as well as new features, such as the Power Cycling Studio Edition software. These changes aim to produce excelled levels of accuracy, enabling fitness to be better tracked.

Other advantages include the Wattbike’s on-board computer, which enables the detailed measurement of over 40 performance parameters. The fully customisable ride setup with the feel of riding a real bike, provides gym goers with a highly effective and efficient power-based training solution.

Health conscious holiday specialists Fitness Adventure Travel (F.A.T) are offering personal trainers the opportunity to be affliated with them, not only to work with clients for pre-getaway sessions, but also to lead your own groups in exotic globetrotting adventures. With an abundance of fitness holiday experiences in a range of locations, such as Alaska, Africa, Vietnam and Morocco to name a few, Fitness Adventure Travel give you the chance to earn commission on referrals, be referred new clients yourself, as well as head up explorations such as climbing Mount Kilimanjaro.

Describing themselves as 'adventure travel experiences with fitness sprinkled in', F.A.T provide pre-compiled package selections as well as unique, bespoke combination holidays which they can work on with you.

If you are interested in expanding your PT business in this vein, then visit www.fitnessadventuretravel.com

Find out more about the Wattbike here: www.wattbike.com

DANCE EVENT WELCOMES 10 YEAR ANNIVERSARY MOVE IT, the UK's largest dance event, makes a full throttle comeback this year at London's Olympia, between Friday 13th and Sunday 15th February as it celebrates its 10 year anniversary with a bang.

Showcasing 240 dance classes, fitness brand and dance school exhibitors as well as interviews with celebrity and professional dancers, attendees will also be able to get involved in pro seminars and masterclasses, ideal if moving into professional dancing is on your agenda.

With performances from famed dancers from Strictly Come Dancing and Britain's Got Talent to name a few, visitors will also be able to investigate new dance fitness trends such as Bollyfitness, Tomboogie and Sosa Fitness.

Cha cha your way in with an advanced adult ticket for £15, with an on the door price of £18.

Check out the full range of classes at www.moveitdance.co.uk

10

WWW.PTMAGAZINE.CO.UK

INDUSTRY FOCUS

TEAM PT'S FITNESS NEW YEAR'S RESOLUTIONS

TRAINING WITH YOUR PARENTS

New year, new you. Here's what we hope to achieve in 2015

EDITOR KATIE GARNER PROVES THAT FAMILY FITNESS IS ALWAYS RELEVANT, NO MATTER WHAT YOUR AGE

'My New Year fitness resolution is to get my ton up challenge time down to 15 minutes!'

Victoria Guthrie, Group Editor 'Mainly a cardio girl, I want to up the ante on my strength and weight workouts to get toned for my spring wedding.'

Katie Garner, PT Magazine Editor 'Mine is to drink more water, and to ensure that I get on the cross trainer more often in the week.'

Myles Davies, Publishing Director 'My New Year's resolutions to get healthy and fit are to switch to lean protein instead of red meat, eat more berries and include more coconut oil in my diet. I'm also going to try and drink more water.'

Emma Rayner, Accounts

BECOME A BURLEXERCISE INSTRUCTOR Add to your portfolio of PT skills by becoming a Burlexercise Instructor, able to teach this showgirl and dance inspired workout. With 10 CPD points up for grabs, the course takes place over one day, with an assessment at the end. There are some fun precourse learning activities and an assessment that requires you learning two pre-set choreography tracks, so we advise booking in advance so you have time to learn them before the training day. As soon as you book you will receive your training manual, the videos of choreography and your learner pack. With all of the choreography provided, planning to teach this class couldn't be simplier.

VENUE: Dance Attic, 368 North End Road, Fulham, SW6 1LY COST: The course day is £199. After completing the course there is a low license fee of only £12 per month or £130 per year

My first forays into fitness were very much thrust upon me by my extremely active dad, who as a passionate swimmer, cyclist, walker and sportsman, ensured that both my sister and I sampled an abundance of activities growing up. We strut our stuff during disco dancing classes, sparred our way through karate practice, splashed our way through swimming lessons and then swimming training, smashed shuttles in our first badminton classes and also learnt to play squash to his enthusiastic nodding. He would lure us to walk everywhere with promises of ice cream cones from a nearby parlour, wheeling out our bikes come the summer holidays to zip around the nearby duck pond.

Without a doubt, his love of never sitting still helped my own passion for sports and fitness develop, as well as his confidence that no challenge was insurmountable, and that if you were fit and healthy, you could tackle anything. Since my childhood and teens, I have now taken my exercise regime firmly into my own hands, becoming a regular gym bunny and group exercise junkie, as well as developing my penchant for racket sports by becoming Club Captain of my local badminton club, representing my team in league matches.

Hitting the sportcentre for some dad and daughter bonding has lead to some rather embarrassing stats. Although I can out-run my dad in any situation, I now refuse to hop on a bike next to him, as he powers through the gears impressively, while I wiggle uncomfortably and attempt to crank up the resistance to match, before giving up in a huff with a numb rear.

Approaching his sixties with far too much energy, I doubt I'll ever be able to catch him on two wheels, as he still spends his summer weekends completeing 100 mile cycling events. Sharing the swimming lane can also be awkward, as his long limbs catch up to me speedily, before I realise he is using a float and is only using either his arms or legs.

However, in September we managed to put our respective talents to use by completing the London Duathlon as a family, something we had never done before. Although we have numerous medals clacking around indoors from various solo events, this was our first team relay. I was running the first 10km stretch of the Richmond Park course, before passing over to Dad and his trusty road bike to tackle the 44km cycling section. He would then pass the baton to my sister, a fellow runner, to complete the final 5km sprint finish. Competing as a family was so much fun, and I felt more driven and motivated, as there was no way I was going to let them down. Combining our love of fitness and of our respective disciplines has broadened the horizons now, and I can't wait for Team Garner to take on our next fitness challenge.

MORE INFO: www.burlexercise.co.uk

@PTMAGAZINE

11

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

EXPERTS

new skinny has meant women are ditching thigh gaps and pancake flat butts in favour of strong, shapely glutes. Whilst you may not want to add ‘bottom shaping expert’ to your list of specialisms in your bio, it may be worthwhile to have a few more butt blasting exercises in your repertoire.

Women have typically steered well clear of resistance training in the fear of bulking up, and a large proportion of those that do train favour high volume isolation exercises.

Trainers often have to educate clients on the many benefits of strength training and it can sometimes be a hard sell. In some respects, clients coming to you wanting to build a bigger butt makes your life as a trainer a little easier. Instead of having to sell the virtues of resistance training to a reluctant client, they will be expecting to squat, lunge and deadlift as part of their quest to achieve a twerk-worthy rear end.

Weight work For some clients simply loading up the bar for squats and deadlifts won’t be enough.

The glutes may not be fully recruited as other muscles fire first. It may be necessary to introduce glute-specific exercises such as hip bridges to allow the client to feel a strong glute contraction, which can then carry over to compound moves.

IT’S ALL ABOUT THAT

BASS

BY KRISTOPH THOMPSON 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

COULD NICKY MINAJ BECOME YOUR MOST SUCCESSFUL SALES TOOL?

W

hether it’s Miley Cyrus twerking or Nicky Minaj in her Anaconda music video there’s no denying that asses are in vogue right now. Women are squatting in their droves to achieve gravity-defying

rears brought to prominence by a host of celebs. Offering butt building workouts as a means of attracting new clients may not be as mad it sounds.

The publicity surrounding the Brazilian butt lift and the fact that strong is the

The mind-muscle connection is key. Training will be based around the hypertrophy guidelines rather than strength so avoid thinking about PR’s and getting carried away increasing the weight. The goal is to feel a muscle work rather than move a weight from point A to B so ensure the client feels engagement throughout the movement.

Aside from squats and deadlifts, a host of other exercises such as kettlebell swings, sled pushes, hill sprints and the stairclimber are effective at targeting the glutes.

Incorporating any of these exercises into a workout can only increase the effectiveness of a conditioning session. Ab-attack style classes which blast the tummy for 30 minutes are popular at gyms the world over so why not offer your own butt-blaster small group or one to one sessions?

Once your female clients are hooked on the endorphin rush a good resistance workout can bring, you can start to introduce more strength work and help them on their way to a well-balanced training programme. When they’ve seen the benefits of resistance training it’ll be an easy conversion into ‘Women do Strength’ movement.

@PTMAGAZINE

13

ACHIEVING PERFECTION SINCE 2002

THE UK’S BIGGEST SPORTS NUTRITION BRANDS order hotline 0844 745 1345 24 HOURS A DAY 7 DAYS A WEEK FREE UK DELIVERY ON ALL ORDERS OVER £19.99

EXPERTS Richard is widely known and recognised as an approachable fitness expert, group fitness presenter, writer and television personality both in the UK and internationally. He has worked in the industry for an impressive 18 years.

Check out www.richardcallender.com

BY RICHARD CALLENDER

A

s a trainer, we devote so much time to transforming our clients' health, fitness, and physique, that we often assume that their confidence will grow at the same rate as their muscles and their improved activity levels.

This is one of the biggest mistakes (and assumptions) when it comes to recruiting clients, maintaining that relationship and eventually reaping the rewards of their ongoing commitment.

Some studies have shown that selfconfidence bears a stronger relationship to performance than anxiety, so it appears that people need not have a huge level of self-confidence to achieve a task with a low level of difficulty. However, when the task is perceived as daunting, the level of confidence required becomes increased and therefore important to the performance of the individual. As a trainer your role is to be both a facilitator and confidence level identifier. You therefore need to create realistic goals alongside your client that take into consideration the levels of stress that will be placed onto them, the amount of change you are proposing and the amount of self-confidence they have to successfully adhere to the programme and complete the task.

Too often people fail at their fitness programmes and we assume that they just could not handle the pace, the commitment or maybe it was 'not the right time' for them. What if we simply did not give them enough chances to succeed? Not enough small opportunities and wins for them to develop an increased level of confidence that would propel them onto the next higher level? What if we, as trainers, were too busy focusing on the ‘end game’ and lost sight of the smaller, confidence led, short term goals that could get them there?

Self confidence is just like a muscle. It needs to be worked consistently, fed appropriately and tested constantly for there to be a change and improvement in performance.

What do you do to build your clients confidence in themselves as well as you?

BUILDING CONFIDENCE IN CLIENTS

COMBATING LOW SELF-ESTEEM IS JUST AS VITAL AS IMPROVING FITNESS FOR YOUR PT CLIENTS

EXAMPLES OF THE IMPACT CONFIDENCE WILL HAVE ON A PT CLIENT: SELF CONFIDENT CLIENT:

CLIENT WITH LOW SELF CONFIDENCE:

• Willing to try new things during a session • Risk taker and willing to go the extra mile • Admits mistakes, openly honest about failure • Thrives on positive session feedback and accomplishments • Sees challenges as part of the journey • Is counting the days until they hit their goal

• Unwilling to deviate from standard fitness exercises • Comfort zone occupier, fears failure, no risks taken • Works hard covering mistakes, hides any failures • Down plays successes, instead focusing on negatives of session • Perception that challenges are there to catch them out • Is taking each session one day at a time

BOLSTER YOUR CLIENTS' SELF CONFIDENCE BY: • Constantly reminding them of what they have achieved both in that session and along the journey • Learning what makes them tick. They could be uber confident at work, but lacking in your session • Teach them to master their negative thought processes, lighten the mood and be a friend at times • Setting up small, achievable goals that they can succeed at and give them small

tastes of success • Reinforce more positive aspects of their lifestyle and spread the amount of change you require of them over a greater period of time to allow for adjustment • Explaining that there will be bumps in the road, but share a common commitment to reach the end together At the end of the day, self confidence requires building and fitness professionals need to spend more time handling bricks than focusing on just the final paint job.

@PTMAGAZINE

15

PT BUSINESS

If you would like any more information on training as a PT, please contact info@discovery.uk.com or call 0208 543 1017.

HOW DO YOU BECOME A PERSONAL TRAINER? DISCOVERY LEARNING EXPLAIN THE ROPES OF STARTING A FITNESS CAREER

B

ecoming a personal trainer is a popular route for people who have a passion for health and fitness, and it can be an extremely rewarding and lucrative career choice. One of the exciting elements of fitness is that there is always something new to learn.

The industry is never at a standstill with new developments and possibilities always around the corner, you can add to your skill set constantly, offering more to clients.

First steps This is the easy bit - firstly you need to get qualified. You will need to find a fitness training provider who offer fully accredited and recognised REPs courses enabling you to be recognised throughout the industry.

There are certain levels that you will need to complete in order to become a personal trainer. These are: • Level 2 Gym Instructor • Level 3 Personal Trainer • First Aid Qualification • Insurance For both Gym and PT courses you will

complete a range of modules, both theory and practical based, and you will be assessed on these too. You can complete these courses on a full time or part time basis and there are affordable payment options available to you.

Employed versus freelance There are different options when it comes to finding work in the fitness industry; the main two possibilities are freelance and employed routes. Both have advantages and disadvantages and the decision will be different for everyone.

The employed route means exactly that; you are employed by a health club and will benefit from having a fixed monthly income, holiday and sick pay and usually fixed shifts.

You can gain experience and build up a client base with the security of an income each month and not worry about paying rent.

Remember however, few clubs and fitness centres offer this option. Do your research in your area to see what clubs there are available and what model they offer. It is always worthwhile paying a visit during your training course to introduce yourself and

find out about potential vacancies.

The freelance/self employed route is the most popular when personal trainers first enter the fitness industry. There are lots of plus points to working as a freelance personal trainer, namely the ability to work your own hours, be your own boss and to earn an unlimited income. To work freelance means you usually pay a monthly fee to a health club in exchange for using the club to train clients. The amount of rent depends on the location of the club and the type of club you’re in. Some clubs also allow you to pay them with your time, for example, you could work a certain amount of hours on the gym floor instead of paying rent whilst you build up your client base. This might work well whilst you find your feet, but you will get to a point when your time becomes more valuable and paying a monthly rental will be better for you.

Remember, have a business plan to get you going - this will undoubtedly change, but as long as you have something to focus you to begin with you are less likely to lose your way.

@PTMAGAZINE

17

NEW YEAR, NEW YOU

WORKING THE

WEIGHT LOSS MARKET

BY RONNY TERRY

ENERGY BALANCE IS THE SINGLE MOST IMPORTANT FACTOR FOR WEIGHT LOSS AND IN THEORY, IS SIMPLE

B

eing able to implement an effective nutritional strategy is of the utmost importance for any personal trainer, but especially those working with clients with weight loss targets. Below is a simplified version of the ‘tool kit’ I have used with great success for my own clients.

Step 1: Food diary Weightloss happens when the body burns off more than it consumes. Before you can work out how much to cut out to ensure you burn more, you must first establish what is being put in. To do this, keep a food diary and count the caloric content of everything for seven days.

Step 2: BMR An accurate calculation of basal metabolic rate (BMR) is required to compare how your current daily average sits with what your body actually needs. Your BMR estimates how many calories you would burn in 24 hours if you did nothing but rest. It is the minimum amount of energy required to fuel processes vital for survival. There are a number of ways calculate your BMR, but I recommend using the Mifflin-St Jeor method.

Step 3: Activity level and weight maintenance Along with critical bodily functions, your body also burns energy through movement.

The more active you are, the more calories are required to fuel your body. Multiplying your BMR by the figure which most accurately describes your activity levels will give you the number of calories required for weight maintenance.

18

WWW.PTMAGAZINE.CO.UK

• Sedentary (no exercise) x 1.2 • Lightly active (light exercise 2-3 times per week) x 1.375 • Moderately active (moderate exercise 3-5 times per week) x 1.55 • Very active (exercise 5-7 times per week including high intensity work) x 1.725 • Extremely active (daily intense exercise and/or a very physically demanding job) x 1.9

Step 4: Create the deficit By creating a caloric deficit you provide your body with less energy than it needs.

Your body will make up this deficit by using your fat stores as fuel. To calculate how many calories you should consume during a deficit, multiply the number of calories for weight maintenance by the most appropriate rate of fat loss.

• Low intensity (10% deficit) x 0.90 • Moderate intensity (20% deficit) x 0.80 • High intensity (30% deficit) x 0.70

Step 5: Macronutrient profile Ensuring a good balance of macronutrients protein, carbohydrate and fat will help to increase levels of compliance and minimise metabolic adaptation. Multiplying the following figures by your weight in kilograms will provide in grams the minimum quantities I recommend to create this balance.

• Protein: 1g x weight (kg) = minimum grams of protein • Carbohydrate: 1g x weight (kg) = minimum grams of carbohydrate • Fat: 0.5g x weight (kg) = minimum grams of fat After calculating the minimum quantities, there will still be some calories left to be consumed to meet the new daily caloric target, despite any deficit. Divide these by three and distribute evenly across protein, carbohydrate and fat. To calculate how many grams of a particular macronutrient is required, divide the number of calories required accordingly: • Protein: 4 • Carbohydrate: 4 • Fat: 9

Step 6: Moulding the system Begin your programme with a 10% deficit and spend a minimum of one week on each level before considering moving on to the next. After 12 weeks, or on reaching your goal weight, recalculate your BMR and again, multiply this by your activity level to create a new maintenance value. Over a week or two, gradually adjust your current caloric amount to the new maintenance value.

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

EXPERTS

HOW TO STAND OUT ON THE GYM FLOOR

SHOWCASE YOUR SKILLS PUBLICLY TO ENCOURAGE NEW CLIENTELE

BY TOM GODWIN

A

s we all know one of the key predictors of success as a personal trainer is your visibility on the gym floor. Trainers who are highly visible and recognisable to the membership tend to be more successful in terms of numbers of clients. This comes back to a key marketing concept of people preferring to buy off people they know or know of. So, a key issue for many trainers new and old is how they can stand out on the gym floor.

There are three foundations to becoming a more recognisable trainer on the gym floor: these are interactions, service and results.

A key, and easy way to gain more recognition on the gym floor is by taking every opportunity to interact with members. Gym floor interactions are an often underestimated tool to help increase your reputation and standing amongst the membership. This can be as simple as getting in the habit of greeting all those you walk by, and trying to remember names where possible. This can then be moved onto more in depth interactions where possible, for example talking to clients about their goals, training routines and

discuss any issues they may be having.

Your goal in these interactions initially should be to come across as a friendly and approachable trainer. From this point, you can start to build a level of rapport and trust as the number of interactions you have with individuals increases. You should then move onto trying to showcase your knowledge and skill, specifically by helping each individual with the personal problems and questions they may have.

To try and increase the amount of interactions that you get with the memberships you should exploit any social events or situations in the gym. You can look to attend gym events or even run your own - generally trainers that run classes or organise a team for a local event can become increasingly well known in a gym.

Building a reputation Another key aspect that I feel is noticed by the membership is when you offer superior service. Before people buy personal training they tend to observe both you as a trainer and how you interact with clients. From this they draw conclusions about your level of service. There are many aspects to

service, but the basics are the aspects that tend to matter to clients and prospective clients the most. These include general time keeping, keeping promises, and good communication.

But head and shoulders above all other factors that get you noticed is when your clients start to get results! As members start to notice that those you are working with start to achieve their goals they will want some of the action and are more likely to come to you for some of the same!

When you have clients who are achieving you should seek ways to leverage this by using clients as testimonials to showcase your skills.

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. He is also involved with personal trainer education as a tutor, assessor, and course developer for Fitness Industry Education. Check him out at www.TomGodwin.co.uk

@PTMAGAZINE

19

EXPERTS

FAMILY FITNESS CAN INSPIRE FUN TOO

DON'T BE DEFEATED BY THE POST-CHRISTMAS SLUMP. GRAB THE LITTLE ONES AND TURN FITNESS INTO PLAY TIME

BY MOLLIE MILLINGTON

J

anuary is the perfect time to incorporate family activity time into your weekly schedule. The weather may make you want to stay indoors and the shorter days may lead you to feel tired, but instead of focusing on these negatives, take advantage of the down time to stay fit and healthy with your loved ones. Sharing experiences (whether or not everyone enjoys them at the time) will create new memories, develop compassion for nature and community members, and keep the family fit and strong.

Even though Christmas is over, there will be a few ice skating rinks open through the end of the month. Head over to open skate and see if anyone has a hidden talent.

Skating can be further developed with roller blades or plain old roller skates in the spring and summer. It is something that can be incorporated into an after dinner walk/ skate/scoot/run too. Changing up your habits from indulgent, such as wine-whilewatching-the-news as the kids play Xbox, will have a life-long positive effect.

Swimming is a really useful skill and an easy way to burn off excess energy. Between gathering all the kit, getting in the car,

20

WWW.PTMAGAZINE.CO.UK

jumping into the pool and back out again, it should tire everyone out. Don't let the fear of getting into a swimming costume hold you back from taking part. Swimming is a low impact exercise that quickly develops your cardiovascular system. You can also fit in a few press-ups along the wall using the water to help off-set your weight. Toned arms will arrive in no time and the kids will enjoy spending time with you.

BEING ADVENTUROUS Geocaching, or 'treasure hunting' as my nephews call it, involves using GPS to find one of over two million containers somewhere outdoors. There is a still a technological aspect for those who prefer something less physically intense. By following the clues and using sharp observations skills, you can explore just about anywhere in the world.

Each box contains 'tokens' and a notebook to record how often someone locates the container. You can leave a signature family token to show you have been there or take one yourself from the box. Kids love this game of hide and seek.

Many outdoors activities can be in your garden or local park. Skipping rope or

hula contest can involve a leader board and stopwatch on your phone. Set up an obstacle course through the neighbourhood if your gardens connect or down in the park.

Have each family provide one obstacle and see what kind of course you come up with.

Volunteering is a final way to keep the body (and heart) active. Habitat for Humanity (www.habitatforhumanity.org.uk) and Good Gym (www.goodgym.org) involve manual labour to help people less fortunate.

Cinnamon Trust (www.cinnamon.org.uk) matches dog walkers and animal care takers with the elderly and disabled who just need some help with their pets. Some charities, such as Rods Racing (www.rodsracing.org) have teams that run races for monetary donations to place orphans with Down Syndrome in loving homes by relieving some of the financial burden.

So get fit with the family this January – it's easier then you think.

Contact our London-based personal trainer and wellness coach via Twitter @PTMollie or check out her website at www.ptmollie.com

ŠSCI-MX Nutrition LLP 2014

Join the SCI-MX PT Loyalty Programme and you can:

Get 50% off your supplements Earn profits every time your clients Earn commission of up to 15% order online at www.sci-mx.co.uk Save your clients money with discounted prices Get access to freebies and special offers!

Offers are subject to terms & conditions

To register go to: www.sci-mx.co.uk/ptprogramme @SCIMX

SCI-MX

sci-mx.co.uk

PRODUCTS

ODOYO Waterproof Headphones The ODOYO EP900i earphones are perfect for those who love water sports, going to the gym or exercising frequently. They are fully waterproof up to one metre, so can be used when swimming monotonous lengths in the pool to help pass the time. Using powerful drivers to help deliver a high quality sound, you can now listen to your favourite exercise tracks no matter where you take your workout. Available in black, white and blue. £25 from www.amazon.co.uk

Pro-Tec Travel Foam Perfect for myofascial release, this useful travel sized foam roller works a bit like a deep tissue massage, aiming to increase flexibility and boost muscle performace.

Working to combat soft tissue tightness in both the upper and lower back in particular, this 17.5in gadget will fit handily in your gym bag, ideal after a tough session. $27.95 from www.pro-tecathletics.com

NEWKIT

IN TOWN

WE POINT YOU IN THE RIGHT DIRECTION OF WHAT YOU SHOULD BE STOWING IN YOUR GYM BAG

Nuff

Snack sensibily with these moreish treats, ideal for a sweet hit after your workout, or just if you are having cookie cravings! Using a mix of low carbs, protein and healthy fats, take your pick from delicious chewy cookies, gorgeously glazed ring doughnuts or even decadently dense brownies.

With fat being one of the best energy sources, helping to build muscle and aid recovery, these angelic nibbles will definitely hit the spot.

Between £9.99 and £10.99 per box from www.nuff-box.com

Mio Fuse Aqua Tracking pace, steps, distance and calories, this EKG-accurate heart rate monitor usefully stores your activity data and can also sync up with fitness apps that you may already have. You also don't have to worry about getting this bit of tech wet, as it is water resistant up to 30 metres, with the Aqua version fitting wrists sized between 149mm and 179mm. £129.96 from www.mioglobal.com

22

WWW.PTMAGAZINE.CO.UK

Foot Log Initially designed to combat foot pain and plantar fasciitis, the Foot Log is a simple roller, that is durable, lightweight and portable. Easy to clean and store, this vibrantly multicoloured foot massager can in fact be used on any body part, for example sore thighs after leg day, and is popular with a range of athletes, dancers, hikers and anyone who spends a lot of time on their feet. Ideal for between PT sessions, this could be a handy purchase. $19.99 from www.footlog.com

PRODUCTS

Raze Rubber Encased Kettlebells RAZE Rubber Encased Kettlebells are an excellent addition to any home fitness programme and are ideal for functional fitness workouts. Featuring a hardwearing rubber compound, the kettlebells are durable, with the smooth chrome handles offering a comfortable fit. The slightly textured, satin finish provides a clean grip to enable maximum performance, no matter what exercises you perform. Available in a variety of weights from 4kg to 32kg.

Prices start at £25 from www.fitness-superstore.co.uk

GYMpartner Accessory Case Tired of packing a bag whenever you want to hit the gym for a quicker session? GYMpartner's Accessory Case is the ideal on-the-go product, containing a stainless steel water bottle, in a protective neoprene holder, which magnetically sticks to whatever gym equipment you happen to be using. Not only does this keep your fluids close to hand, but the handy phone pocket and key clip means you can carry all your essentials easily and quickly.

Zepp Multi Sport Sensor The Zepp multi sport sensor analyses a users' swing when playing golf, tennis and baseball, providing instant feedback via the game specific iPhone app, allowing clients to adapt and perfect their swing. Great for those picking up a new hobby or for those wanting to take their game to the next level. £129.99 from both www.currys.co.uk and www.argos.co.uk

$14.99 from www.gympartner.ca

FORZA LipoWhey Pro-Tec Stretch Band This versatile exercise band is made from a firm yet flexible technical fabric with 10 unique grip loops for progressive stretching. The soft material and rubberised stitching gives you a better hold than many mobility and resistance bands, while also enabling greater control throughout both static and dynamic stretching exercises. $24.95 from www.pro-tecathletics.com

Available in strawberry, chocolate, banana and vanilla flavours, this protein shake not only works to lower your cholesterol levels but it also boosts your heart health, helping to pump more oxgyen-fuelled blood to all of your exercising and repairing muscles for efficient sporting performance. £39.99 for 908g from www.forzasupplements.co.uk

@PTMAGAZINE

23

NEW YEAR, NEW YOU

HOW MENTAL STAMINA DICTATES PERFORMANCE

BY BEN COOMBER

THE MENTALLY TOUGH DON'T HAVE IT EASIER – IF THEY CAN COMBAT INCONVENIENCE AND TIME RESTRAINTS, SO CAN YOU

I

f you ask a few athletes what the main component is that makes them successful in their sport, they will probably all say the same thing. It's not a special routine or magic combination of foods, it's not the latest gadget or any of those things. It's mental stamina.

Mental stamina is the ability to consistently perform at your peak ability for extended periods of time, regardless of the internal and external factors that result in other lifters putting in a poor session or skipping the gym entirely. Mental stamina manifests in a number of different ways, and by mastering your own mind in these situations you can get stronger, leaner and more awesome, in a much shorter time.

Those with mental stamina: DO THE STUFF THEY DON'T LIKE Doing the stuff you like is easy, even if those things are hard. There are a million jokes about guys skipping 'leg day' but don't be fooled into thinking that squatting a few times per week gets you a free pass.

If you like lifting big weights then squatting regularly doesn't really pose much of a challenge, does it? How often do you

24

WWW.PTMAGAZINE.CO.UK

perform dymamic stretches or mobility drills? Are you foam rolling? Do you get a massage regularly? Are you doing the boring and 'easy' isolation movements needed to balance yourself out and reduce injury risk? A lot of us aren't. I'd also wager that an awful lot of strength athletes do no cardio. They don't do it because it's too hard. Those with mental stamina are able to knuckle down and put as much effort into this aspect of their training as any other, even though they hate it.

THINK LONG TERM Those with mental stamina are, by definition, a patient bunch. It doesn't take a lot to try to get from A to B as fast as possible, training at 100% intensity all of the time and ignoring injuries, but this approach almost never works. The mentally tough are able to accept that this process will take a long time and they work with their body to do what needs to be done.

EAT RIGHT, ALMOST ALL OF THE TIME Contrary to popular belief, most successful athletes don't have experts to take care of their nutrition, they do it themselves despite it not being the most 'convenient' thing at the time. This means that they

prepare their food and take it with them if needed. They take the time to learn what they need and how to get it, then they get it done.

HUSTLE IN THE GYM Athletes get sick. They get tired. 'Real life' things come up and sometimes they simply cannot be bothered. The chief thing separating the average from the great is the ability to do the stuff you don't want to do, even when you don't feel good. Just like if you waited until you were excited to do it, your bathroom would never be cleaned, the mentally tough understand that there is always going to be a certain amount of grinding through adversity needed.

Ben Coomber is a performance nutritionist, speaker, consultant and writer. Ben holds a degree in Human Performance and is an ISSN certified nutritionists. Ben runs www.bodytypenutrition.co.uk, an online nutrition education company. Ben has the UK’s #1 rated health and fitness podcast on iTunes ‘Ben Coomber Radio’ with regular Q&A’s and expert interviews. Check Ben out at www.bencoomber.com

PRODUCTS

PRODUCT PROFILES

GET YOUR LITTLE ONES INVOLVED WITH YOUR FITNESS REGIME WITH OUR TOP PICK OF FAMILY-FRIENDLY FINDS

ZOGGS Swimathon partner Zoggs have launched these funky limited edition goggles to celebrate their all-inclusive and family-focused swimming events. You will be donating £1 from every set of goggles sold to Marie Curie Cancer Care, so why not get a pair for all the family?

Childrens are £10, adults are £15 from www.zoggs.com

The Magic Plate Keeping an eye on your child's nutritional intake isn't always easy, however The Magic Plate helps navigate healthy eating the fun way, with this painted portion plate for children under 10 years old.

Coming with a useful 40 page instruction booklet packed with tips for parents, the detailed wizard design helps separate sections for carbohydrates and protein. Mealtimes will forever more be magic. £19.99 from www.thedietplate.co.uk

Reebok This interesting piece of functional fitness equipment is great to start exercise-interested teens with. Harnessing your kinetic energy as you move, the instability created allows a total body workout to tighten and tone your muscles, especially the lower legs. The TrainPod comes with a DVD to help you master the basic moves, so perfect for doing as a group in front of the TV. £39.99 from www.reebokfitness.info

PocketFit Kids Animal Fun Exercise Programme Commonly used as an extra curricular activity to support school PE lessons, this set of 13 animal exercise activity cards are a fantastic way to encourage development in coordination, agility, balance, strength, flexibility and motor skills in kids aged between four and 11. This versatile fitness tool can be used both indoors and out with a variety of games available to play, with children of all abilities able to take part.

PocketFit Kids Animal Fun Exercise Programme CPD course is £125 plus VAT from www.pocketfit-training.com

WORKOUTS

FAMILY FITNESS

MOTHER OF TWO AND BABIES AND BURPEES FOUNDER JORDAN CRUTTENDEN EMPHASISES HOW YOUR KIDS CAN HAVE AN ACTIVE PART IN YOUR EXERCISE REGIME

RUNNING AND PASSING A BALL

Warm up RUN ON THE SPOT FOR 2 MINUTES TRY 1 MIN Running on spot SLOW & will slowly get your 1 MIN FAST heart rate up as well as warm all your muscles ready for the main part of the exercise session. To make it more fun, play chase with your kids to get your heart pumping.

Run around the 3 GAMES room with your OF 1 MIN children in a line behind you, pass the ball backwards (last person in line runs to front and passes ball backwards again). You could use a light medicine ball to make the game a little harder or pass directly over-head or even between legs. Try changing direction when running as this will help getting all of your muscles warm. Or run faster as a person sprints to the front of the line.

Main workout PLANK UNTIL YOU DROP

1 SET FOR AS LONG AS YOU CAN HOLD

Get into plank position. Weight on your shins and forearms, lifting thigh/tummy off ground. Weight on toes and forearms with legs and body off floor. Weight on hands and toes, keeping your body straight.

Who can stay in the plank position for longest? Make sure you time yourselves so you know what times to beat.

3 SETS OF 30 SEC

SQUAT AND HIGH FIVE

Keep legs wider than hip width and your back in a natural curve. Squat down facing your child, and as you rise, twist and high-five. This targets your obliques as well as quads/hams/glutes. Your child can count along with you, or even have a go themselves.

26

WWW.PTMAGAZINE.CO.UK

WORKOUTS

BURPEE RACE

On your march…get set…go! Performing a burpee can be difficult, so this beginners version is a great way to gain confidence. In full plank position, jump (or step) feet towards hands. Then, jump (or stand straight up) before reversing back into a crouch and then back to plank. Repeat. More advanced athletes can perform a push-up when they are in the plank position or even incorporate a tuck jump when they are standing.

3 SETS OF 15.

FIRST TO 15 WINS!

3 SETS OF 30 SEC

UNDER THE BRIDGE LEG KICK

Standing straight with arms out at shoulder height (could use dumbbells for extra resistance). Kick leg up as your child runs underneath. Control it as it returns and follow with the other leg. Try making your child stand up straighter with each go as you try not to touch their heads with your leg (be careful).

3 SETS OF 30 SEC (OR A MIN IF YOU ARE BRAVE)

PLANK TUNNEL

Get into full plank position - back straight, bottom down, neck long and looking at the floor. If you can see your feet your bottom is too high. The game is for your child to crawl/wriggle/ roll underneath you side to side or even front to back, whilst you are in plank position. You can even pretend to be an animal, or don’t tell them when the time is up and they have to be careful not to be trapped by your tummy lowering on them!

3 SETS OF 30 SEC. 1 MIN

ROUND AND ROUND THE GARDEN

Sit face to face with your legs out and hands facing bottom.

Lean back slightly until you feel your abs engage and lift your legs off the ground. Circle your legs around each other trying not to hit your little ones legs. Singing round and round the garden or writing the alphabet with your feet is great fun too.

@PTMAGAZINE

27

FAMILY FITNESS

Do you tailor an exercise routine for your children?

'If my children want to join in (and I never force) my main aim is to make it fun rather than to create a routine. A great warm up that they love is getting my agility ladder out and getting them to hop in between the rungs and do a burpee at the end – believe it or not, kids seem to love burpees.

Also, incorporating games is always fun.'

Does exercising as a family boost motivation?

'Definitely - it can become a fun family weekly activity, something to look forward to. We love our family disco time at the weekends, or going for a long Sunday morning stroll. Remember, it doesn’t have to be a military style boot camp to be classed as exercise. It can also become competitive, which can also help with motivation. My little girl is desperate to be able to lift weights like mummy and we are also doing a lot of handstand/cartwheel practice in our house at the moment - it’s becoming a little bit of an obsession for us all.'

' KIDS SEEM TO LOVE BURPEES' KATIE GARNER QUIZZES PARENT-FOCUSED PERSONAL TRAINER JORDAN CRUTTENDEN ON EXERCISE FOR CHILDREN

28

WWW.PTMAGAZINE.CO.UK

See Jordan's kids in action on her Facebook page www.facebook.com/ BabiesAndBurpees

You have two small children, how do you get them interested in exercise?

'It’s all about leading by example – both my children have grown up watching mummy exercise. When they were babies, I used to do the plank exercise over them whilst singing nursery rhymes, or sitting them on my tummy as resistance when performing sit-ups, or even chest presses with them, ending with a kiss, so they have been involved and watched me exercise their whole lives. My eldest now loves to join in as she wants to be “strong like mummy”.

Kids mimic and imitate behaviours that they experience at home, so seeing parents exercise will make the whole concept natural.'

What exercises / sports do you do with your family?

'My children are still young so the exercises need to be tailored to their age group.

Ever since we brought a trampoline for my daughters 3rd birthday, I don’t think a day has passed since where we haven't all been on it, trying to master flips and jumping handstands. We also play a lot of chase games, what’s the time Mr Wolf and musical jumps / statues. Its great to try and turn a typical toddler game into something a little more vigorous. I would never make them do any strict routine as I still want it to be fun and without any agenda as they will then grow up with a natural love of movement and exercise as I did.'

What exercises and sports are best to do with children and teens?

'It depends on the individual of course, but team sports are fantastic for kids / teens as they build self-confidence, helps with making friends, improve coordination, agility, concentration as well as developing a hobby that they can enjoy for life. When designing exercise sessions for children/ teens, I am not overly keen on using heavy weights until their bones have stopped developing, avoiding any unnecessary stress on the joints. I would also tend to focus on interval based exercises so that they have plenty of rest opportunities to avoid over heating or becoming dehydrated.'

PRODUCTS

BESTONTEST GET YOUR NEW YEAR DETOX OFF TO A SUCCESSFUL START WITH OUR TOP CHOICES OF THE BEST BLENDERS AND JUICERS ON THE MARKET

Kenwood

www.kenwoodworld.com/uk The blender looks really smart and it’s compact enough to fit in a small area, no matter what the size of your kitchen. The blades fit inside the cup which means less washing up – always a plus point in our book.

The only down side to this smoothie maker is that the blades are a bit on the small side, so in our case the fruit just went to the sides and didn’t blend as fully as we would have wanted.

Nutribullet

www.nutribullet.com The Nutribullet looks really smart and was extremely quick to blend our concoction, but was quite loud when mixing. There was no button to hold in and push, so that was really different and also effective, giving a streamlined look. Unfortunately, the lid and blades appeared to leak easily; you also have to pore the smoothie into a cup/glass once you are done blending which is more washing up. It still made a delicious smoothie though.

Andrew James

www.andrewjamesworldwide.com We were really impressed by the look and feel of this product, with its fresh cream and green colours.

The lids were great for clipping to your gym bag and screwed straight onto the sports bottle that you blend in, so ideal for a quick blitz on your way out the door. We found the wire a little short, however it also came with two sports bottles so useful if you were making smoothies for your gym buddy as well.

Braun

www.braun.com The Braun looks really smart – we thought it would be good for families as it’s really quiet. There was a lot of wastage however and not a lot of juice produced for what we put in, so a bit perplexed about that. There was also bucket loads of washing up, so not really ideal for an on-the-go shake. It does come with a washing brush and you also don’t have to hold a button or keep hold of the dial to turn it on; you just put it to a setting and it does it for you, which was really handy if you’re a multi-tasker.

Lakeland

www.lakeland.co.uk We loved the really professional appearance and also how it’s super easy to clean. You will need a glass or sports bottle for your smoothie once you’ve made it, but you will be able to feed a small army with fruity goodness since the jug of the blender is massive. It is rather heavy since it is made from glass instead of lighter weight plastic. The large blades ensured there were no lumps and you could also pick from useful options such as ‘Pulse’, ‘Ice’ and ‘Smoothie’ to tailor your blender for a variety of purposes.

@PTMAGAZINE

29

NEW YEAR, NEW YOU

EASE BACK INTO FITNESS FOR 2015

BY LAUREL ALPER

RE-CHARGE YOUR MOTIVATION AFTER THE CHRISTMAS FESTIVITIES AND GET BACK ON TRACK WITH YOUR WORKOUTS

T

he festive season, for most of us, is the time of year when we relax with family and friends, watch endless TV repeats and demolish days worth of food in one hit! Workout routines get thrown into chaos or we make the conscious decision to take a break from our healthy lifestyles. Then, before we know it, the 12 days of sedentary slumping are over, January returns with a vengeance and it’s time to renew our acquaintance with the gym.

When we take a break from our routine, it can prove tough to re-ignite that motivational spark. It’s worth setting a start date for your return to the gym or your sport. Schedule the date into your diary and treat as you would a business meeting or something that you wouldn’t consider cancelling. If you are considered 'fit' or wellconditioned, the general rule of thumb is that it takes about two weeks for strength to start to decline and about three months to lose aerobic capacity. However, as we know, muscles do have memory so you’ll get back to fitness quicker than someone who has never trained, although it's still important to ease your way back gently to avoid risk of injury.

30

WWW.PTMAGAZINE.CO.UK

Fitness firsts Why not contemplate a new discipline or sport? Try out energetic and social dances classes such as Zumba, Salsa and Ceroc or military bootcamps with ex-army instructors leading the sessions. Kettlebells offer a wide variety of resistance exercises or concentrate on your flexibility and suppleness with Pilates or yoga. Mixing up your training routine and stepping out of comfort zones can help reinforce enthusiasm and self-belief. Most of all, enjoy what you do.

If your usual routine is three to five exercises per muscle group, ease your way back by starting off with one to three exercises and lower your weights slightly. Or you could start with simple base training; try alternating one minute sets of upper and lower body exercises resting for 30 seconds in between. Use a weight that tires your muscles, but not to exhaustion, after 12 reps of each exercise.

For cardiovascular training, either shorten your workout duration or lower the intensity and do both if you’re really suffering! Increase duration and intensity in

Laurel Alper has over 16 years experience within the health and fitness industry, as a personal trainer travelling around north west London as well as based in her private gym in Finchley.

Find out more about Laurel at www.laurelalper.co.uk

small increments during each workout, until you are able to reach your goal. If you’re in a class and you can’t quite keep up the intensity, just sit out a couple of moves and allow yourself a little recovery time before continuing.

Meal plans Resuming previous good dietary habits can be tricky, our tummies have expanded and we’ve got used to eating more so be prepared. Stock up with home-made nutritionally rich snacks such as wholesome veggie soups or seasonal fruit salads to help you through those peckish moments.

The three D’s of a healthy lifestyle and diet are desire, discipline and determination and you need all three to succeed with weight loss and maintenance. A simple way to step off the festive merry-go-round is to remove unhealthy food from your home. Ditch all processed and sugary foods and reduce excessive carbohydrate consumption. If you find yourself eating carbohydrates at every meal, cut down and fill your plate with extra vegetables instead.

EVENTS CALENDAR

Events

FILL YOUR DIARY WITH THESE FITNESS FOCUSED EVENTS

IceMan

DATE: From 9.30am on Saturday 7th February 2015 VENUE: Army Training Ground, Frimley, Surrey COST: Range between £28 and £62 depending on distance chosen CONTACT: races@humanrace.co.uk MORE INFO: www.humanrace.co.uk

Set yourself a no-holds-barred challenge for the New Year with this invigorating off-road duathlon and trail running event. Located in the Army Training Grounds, based in Frimley, Surrey, this really sets the tone for this hardcore course. The duathlon consists of two laps of off-road running for the starting 10km, followed by a gruelling three lap mountain bike route, which includes four long and steep hills to really get your leg muscles engaged. As if that wasn't enough, the circuit finishes with a 5km run for a sprint finish.

If you don't fancy the duathlon, then why not take on either the 11km or 16km trail runs instead, as these will be just as tough since the course will take you over rocky, hilly terrain that includes some technical sections as well as some fast downhill slopes where you need your wits about you. Early bird entry closes on 17th January, so ensure you book your place today to nab a discount on the standard prices.

Ordinance Survey Equalizer Sportive DATE: 8.00am on Saturday 8th February 2015 VENUE: Colchester Football Club, Colchester, Essex COST: £27 CONTACT: enquiries@ukcyclingevents.co.uk MORE INFO: www.ukcyclingevents.co.uk This popular Essex road race is ideal for keeping in cycling shape over the winter months, as you can take your pick from the standard 39 mile route, or instead opt for the 'Epic' version, which tackles an impressive 60 miles.

Kicking off at Colchester Football Club, near the A12, the route winds through 'John Constable' country, taking in views of Dedham Vale and Hadley Castle.

The course certainly is no pushover though, as the rolling route takes in over 2500ft of climbing in the Epic trail, which will be a satisfying challenge; the flat roads making it more accessible for a variety of riders. Warm feed stations will dot the way, and you'll also be able to pick up a cuppa and a medal once you finish – perfect.

Longshaw Night Run DATE: 5.00pm on Saturday 31st January 2015 VENUE: Longshaw COST: Range between £7 to £15 depending on distance chosen CONTACT: 03332 400463 MORE INFO: www.nationaltrust.org.uk

Fantastic fun and ideal for getting your whole family involved with fitness, grab your head torch and some sturdy trainers for this hilly and undulating night run, organised by The National Trust. The 2.5km Explorer route sticks to established foot paths, passing by Little John's Well and Robin Hood's Well, so this course is more suited to walkers. If you want something with more of a challenge, then opt for the 5.5km Adventurer trail, which encompasses the Explorer path before heading on towards Nether Padley and finishing on a tiring ascent.

Reflective course markings and event marshalls will help keep you on track, although do make sure you bring a torch for the occasion.

@PTMAGAZINE

31

CELEBRITY PT

"YOU ARE A

KATIE GARNER SPEAKS TO THE INSPIRATIONAL CELEBRITY PERSONAL TRAINER DANNY APOLLO BRUCE ABOUT HOW TO ATTRACT AN UPMARKET CLIENTELE

WALKING RESUME"

P

ersonal trainer to professional athletes Danny Apollo Bruce has one hell of a success story. A car accident in March 2012 had doctors telling him that he wouldn't be able to return to a typical 'normal life', as he battled with being partially paralysed and with herniated disks in his back with nerve damage.

Using the incident to motivate his sensational recovery and fitness journey, Danny now uses it as the backbone of his PT business, saying 'I utilise the accident to push harder everyday to prove to myself that anything is attainable, showing progression towards a goal. I feel that sometimes it takes that one person, that one mishap in your life, that, “no you can’t” and channel it into something positive; turning that negative thought into, “yes I can.”'

With boxers, wrestlers and models on his client portfolio, not only has Danny leapt into personal training, but he has developed an exclusive celebrity clientele too.

BUILDING THE RIGHT CLIENT BASE Originally born in Germany, yet now living in California, USA, Danny emphasises that choosing the right location is key for attracting the client base of your choice. 'If you want to attract celebrities, go to them.

Find out where they are and insert yourself in that position,' he explains.

Targeting your services for this client group does carry it's advantages, a big one being the additional publicity. 'You may be publicly

32

WWW.PTMAGAZINE.CO.UK

recognised through media, you may be casted in a movie with them, you may get backstage access and hang out with your client. You may get more clients because of the results you bring to the table. The list could go on if you treat them with respect and are authentic,' Danny lists carefully.

Although training a whole host of professional athletes, Danny advocates a very down to earth training approach, saying 'Every single person has a different training regime. There is no client alike.

Regardless of them being a professional or Olympic athlete, to a developmental disabled adult, I focus on their goal 100% and we work on it together from there.

A professional heavyweight boxer's goal will be different from an actor who has a six month lead in a movie, who has to be a paraplegic. The two do not compare and are not similar at all, so why would you take the same approach?'

With this in mind, Danny acknowledges that having a varied arsenal of exercises up your sleeve is useful. 'By learning different techniques and having a creative mindset while training, you could improvise at any given time,' he adds, using examples such as training clients on a private plane, or 10 minutes before they were due to go on stage in front of thousands of people.

'If you don’t know how you are going to get these particular clients to their goal effectively in their schedule, then you need to learn the process,' he continues.

There is plenty of advice out there that tells PTs to find their niche, and discover

their unique selling point. Danny achieved this when aiming to work with professional athletes, stating 'I specifically aimed for Olympic and professional athletes, as I am an athlete myself. I am able to relate to them in regards to the hard work, dedication and perseverance needed in order to get to the next level.' It was then through word of mouth that Danny was able to train even more public figures and leaders.

BUSINESS ASPECTS When it comes to being business savvy, Danny is also at the forefront, saying 'The internet is a powerful tool that everyone should be utilising as a resource.'

Managing to build an online platform, Danny continues 'People want to use the new technology that the world has to offer. I had to create online products for individuals who wanted to get a workout or nutrition programme in order for them to reach their fitness goals.'

Describing his personal training style, Danny is very clear minded about his approach, and how it should always be personalised to the client, clearly drawing on his own background. 'Everyone has a particular style on how they train. Quality over quantity is the approach I take. At this point, I pick and choose my clients making sure it is the right fit while approaching each situation at a different angle, as everybody is unique. Each person has a distinctive fitness level, so I focus on what the client’s goals are and we talk about what I can do for them. I am extremely firm with what needs to be done and they listen.'

CELEBRITY PT

DANNY'S TOP TIPS FOR GETTING REFERRALS Imagine receiving an invitation at 7.00pm for a dinner to an upscale five star restaurant and you show up 10 minutes late, wearing wrinkled jeans, a smelly shirt with holey socks and dirty boots standing next to a trash can. What do you think the guests, the host and the employees are thinking? You may be a janitor.

First impressions count people!

You should be wearing something with class, something modest, yet fashionably acceptable, showing appreciation for the invitation you’ve received. Above all, you better be ON TIME! Your reputation of who you are and what you represent will matter within the first 30 seconds others meet you.

You must have proper etiquette, speaking with utmost respect to whomever you are engaging a conversation with and be courteous to others at all times.

See more of Danny at www.brucecoaching.com

@PTMAGAZINE

33

Subscribe

BECOME AN INTEGRAL PART OF THE FITNESS COMMUNITY BY SUBSCRIBING TO THE NUMBER ONE PERSONAL TRAINING PUBLICATION SUBSCRIPTIONS TO PT MAGAZINE FROM THE UK ARE £20 FOR THE YEAR, £39.99 A YEAR FROM EUROPE AND £44.99 WORLDWIDE!

IF YOU WANT TO KEEP UP TO DATE WITH COMPETITIONS, JUST VISIT OUR FACEBOOK PAGE / PTMAGAZINE, LIKE US AND SIGN UP TO OUR NEWSLETTER VIA THE LINK

SUBSCRIBE TODAY FOR AN EXCLUSIVE SHAKESPHERE SHAKER PT Magazine has teamed up with Sports Creative, a bespoke sportwear and custom apparel company, to give our new subscribers this fantastically unique PT Magazine shaker. The innovative pill shape is ideal for a multitude of mixing purposes, and with handy storage solutions too, you'll never leave the house without it.

To get one of these in your gym bag, simply subscribe to PT Magazine via www.ptmagazine.co.uk (please note that the subscriber giveaway is not in conjunction with subscriptions via Apple Newstand and Google Play) 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 just an interesting read.”

AVAILABLE ON GOOGLE PLAY AND APPLE NEWSSTAND

Jayne Nisbet, Personal Trainer

www.ptmagazine.co.uk/subscribe

FITNESS HERO

" THE ONLY

KATIE GARNER SPEAKS TO JGFITNESS FOUNDER JOSH GOODFELLOW ABOUT RAISING THE PROFILE OF DISABLED BODYBUILDERS, AND HOW ONE SIZE DEFINITELY DOESN'T FIT ALL WHEN IT COMES TO FITNESS

DISABILITY IN LIFE IS A " BAD ATTITUDE

T

ackling an athletics career at the ripe age of 13 is never easy, but especially so for Josh Goodfellow, who not only had to negioate tough training exercises and intense competition regimes, but he was also battling against his lower limbs, which were affected by cerebral palsy. Developing a

36

WWW.PTMAGAZINE.CO.UK

sports career with this movement and coordination disability ultimately inspired Josh to create JGFitness, a brand committed to raising awareness for athletes with disabilities as well as the development of disability bodybuilding, which so far has been flying under the fitness radar.

Discover more about Josh and JGFitness via his Youtube channel.

Starting out Josh admits that it was quite by chance that he got into athletics, the move triggered by bouts of bullying at school when he was 13. 'In school I was subjected to bullying and ridicule because of my condition, and it was my school that suggested I found

FITNESS HERO

something extra curricular to focus my time and energy on,' Josh explains. 'Fortunately I was seen to have quite a bit of potential, and within the space of 12 months it went from a hobby to take my mind off things, to a fully fledged passion.'

Since his condition affected his lower body, Josh had to make adjustments from the standard track training routines. 'As a runner with a condition that particularly affects your lower limbs there were boundaries,' he agrees. 'But I always found a way to overcome those boundaries whether they be physical or mental. I would often make adaptations on the track or in the gym that suited my condition and allowed me to maximise my potential.'

Running both the 100m and the 200m, Josh's exercise regime would vary on a weekly basis, depending on the season, upcoming competitions, as well as allimportant recovery time. 'My training schedule was perhaps a little unorthodox to other athletes, for example I may need longer to recover between certain sessions because of the stress it would put my legs under.' On the whole, Josh dedicated himself to three to four track sessions a week, paired with two to three sessions in the gym, although he is quick to stress that you won't find a 'one size fits all approach' when it comes to athletes.

His experiences trying to garner support as an amateur athlete most definitely set the wheels in motion for JGFitness. He says 'A distinct lack of support from coaches and the governing bodies was the most difficult thing. During the latter stages of my career I ran / trained without a club or direct support network.'

Quick fire questions

something that's going to continue to grow and develop.'

What are your top training tips for the 100m and 200m?

JGFitness started it's journey back in 2012, as a social media outlet, with training and nutritional tips. Since then, the business has undoubtedly blossomed into a fully fledged support network for the growing disabled bodybuilding community. 'We sponsor events, support athletes with disabilities and also personal train athletes with disabilities,' Josh proudly lists.

'Enjoy every second on the track, enjoy every session and embrace every opportunity. But personally I feel you need to train hard, race harder, train smart, race smarter.

If you're a 100m and 200m runner, make sure you segregate your training for each discipline - they're two different races and need two different training protocols to get the best out of both runs.'

Which distance was your favourite and why?

'200m. Due to my cerebral palsy, starting was never my best so I used to lose a lot of time over 100m; time that I struggled to make up because before you know it a 100m race is over. Also my endurance was quite good, so as athletes falter the last portion of a 200m, this was my strongest.'

Josh's advice for disabled people like him who want to work within fitness? 'Go for it.

After all “the only disability in life is a bad attitude.� The industry is flourishing and crying out for more people with disabilities to jump on board.' Speaking about what JGFitness has lined up for 2015, Josh is casually laid back, saying ' As long as there is a place for us in the industry, we'll continue to operate alongside our ethics and continue to help as many people as possible.'

Why did you decide on these shorter running distances?

Truthfully, because that was the first thing I tried and because I was fairly good I stuck with it. Although during the winter months I used to run and enjoy cross country to build a good fitness base for the season ahead.'

Supporting the underdog After retiring from the running track and moving on into a career within the health and fitness industry, it soon became apparent to Josh that there was a serious gap in the sporting market, not only for disabled athletes and their support frameworks, but also in the arena of disabled bodybuilding, which was something he himself strove to compete in. 'As a bodybuilder myself, I noticed a lack of participation and support for those with disabilities wanting to take up bodybuilding. Up until recently there were no specific competitions for athletes with disabilities. Now, there is a flourishing sport with confirmed competitive opportunities for athletes in 2015 and hopefully it's

@PTMAGAZINE

37

NEW YEAR, NEW YOU

THE TRUTH ABOUT

DETOXING THERE ARE MANY DETOXES OUT THERE, ESPECIALLY POST-CHRISTMAS, BUT WHERE DO YOU START?

BY JAMIE LLOYD

Jamie is the Director of Buggybells and runs his successful fitness business in SW London. He is also a Kettlebell Sport enthusiast and has trained from the very best in the world, as well as being an international fitness author. Check him out at www.iamjamielloyd.com

F

rom years of eating rubbish, we generally need to forget about the external organs and do a gentle and safe internal cleanse two to three times a year. I tell my clients it's a bit like changing the oil or giving a car an MOT.

as liver disease, diabetes, cancer, kidney disease or eating disorders should only try it under the supervision of a qualified health practitioner. Children and women who are pregnant or nursing of breastfeeding should not try the diet.

How should I prepare for the detox diet?

Start removing certain foods such as coffee prior to your detox. Following this step minimises and reduces unpleasant reactions such as headaches, tiredness and nausea.

If you work from Monday to Friday, it’s a good idea to begin the detox on a Friday, so that you have the first few days of your detox, which are usually the most difficult, at home.

Can I work out?

Exercise boosts circulation, which can help the body to eliminate waste products. Try swimming, walking, jogging, jumping rope or rebounding, but don’t push yourself if you’re tired.

Who shouldn't try a detox diet?

It’s a good idea to consult your health care practitioner prior to starting a detox.

People who have health conditions such

38

WWW.PTMAGAZINE.CO.UK

How can I expect to feel?

The first few days are the most difficult. If a person is accustomed to drinking coffee in the morning, he or she may get headaches.

People often feel tired. By day four or five, people may begin to feel more energetic and notice that their digestion is improving.

What should I do if I’m constipated or bloated?

There are a number of foods and supplements that can help prevent or relieve constipation while on a detox diet.

For example drinking licqorice tea is good on the gut and aids digestion.If you’re not used to eating a lot of fibre, it may take a few days for the body to adjust. Try herbal tea made with ginger, peppermint, caraway, or cinnamon to ease digestion.

What do people eat afterward?

After the detox diet is over, alternative practitioners often suggest gradually easing back into a healthy, but less restrictive diet. Many people use a detox diet as a springboard for a healthier lifestyle and continue eating many of the vegetables and fruits they ate on the detox diet.

NEW YEAR, NEW YOU

YOUR SEVEN DAY DETOX PLAN For three days leading up to the start of the detox, do the following: DETOX PREPARATION: • Phase out caffeine • Limit portions of red meat, dairy, eggs, gluten (wheat, barley, oats), and alcohol to no more than one serving of each per day • Completely ditch processed sugar and refined carbohydrates (use agave nectar and stevia to sweeten foods) • Increase your intake of vegetables and filtered water

Example Detox Day 7.00am – Wake up to a large glass of filtered water with cucumber or lemon slices (in the water) and a dash of cayenne 8.00am – Breakfast of Green Apple Juice. This recipe serves one, and can be made in a juicer or blender. To make in a juicer, you will need two kale leaves, a handful of spinach, one stalk of celery, a small handful of parsley and two green apples. Serve over ice once juiced. To make in a blender, use the same recipe, but add two glasses of water and a handful of ice.

10.00am – Morning snack of herbal tea and one cup of raspberries or other berries.

11.00am – Large glass of filtered water with cucumber slices in the water.

12.00pm – Jamie's Rainbow Salad for lunch:

• Clean off your appliances (blender/juicer) and take them out for a test drive DETOX GUIDELINES • Start the day with a large glass of filtered water with lemon or cucumber slices or even fresh mint (in the water, for an extra fresh taste). Add a dash of cayenne for an extra kick • Consume only liquids (green juices, nondairy smoothies, herbal tea, filtered water) and raw fruits and veggies until noon every day • Drink tons of filtered water throughout the day, at least one litre per 50lbs of your own bodyweight • Eat lots of raw fruits and veggies, preferably organic. The more the better.

Allow some raw nuts and seeds (about a handful each day) and cooked whole grains (about two portions total) spread out throughout the afternoon, but avoid gluten (wheat, barley, and gluten-containing oats) completely • About 80% of your diet should be comprised of raw foods, and 20% can be cooked grains, beans, and vegetables • Include a daily multivitamin to ensure adequate vitamin B12 and vitamin D intake • Avoid all dairy products, red meats, sugar, gluten, alcohol, and caffeine. You may eat white fish but avoid shellfish • Add more green juices and raw foods as needed for energy. Larger servings of grains and nuts can also be added for more fuel if needed • Substitute different nuts, seeds, or legumes for allergenic foods • Expect a mild headache for the first couple days. But, if you feel extra crummy (beyond headachy), add larger servings of foods within the guidelines or stop the detox and begin again once you’ve done a few more days of detox preparation

INGREDIENTS:

METHOD:

• 2 large carrots • 2 raw beetroots • 2 parsnips • 1 large sweet potato • 1 red onion • 2 kiwi fruits • Big bunch of kale • Juice of 1 lemon • 1 inch ginger root, grated • 4tbsp of extra virgin olive oil • 2tbsp apple cider vinegar • 1tsp himalyan salt

Peel and finely slice the veg on a mandolin. De-stalk the kale and roughly chop into chunks in a large bowl, adding the lemon, apple cider vinegar, salt and ginger, massaging it all well using your hands. Wait for the kale to soften. Mix in the rest of the ingredients and serve with one cup of brown rice.

2.00pm – Mid afternoon snack of hummus with sliced vegetables and a large glass of filtered water with lemon wedges.

4.00pm – Pre-dinner snack of herbal tea and 15 raw almonds.

6.00pm – Dinner, including steamed broccoli, cooked quinoa, cooked lentils and filtered water.

8.00pm – Before bed, have a herbal or chamomile tea.

NOTE: Pregnant and nursing women, children, and folks with chronic diseases can certainly consume a completely plant-based diet and include the foods indicated in a mild detox in their every day. But, they should only do frequent or regular detoxes with consent from their GP. As with everyone detoxing, a daily multivitamin is recommended to ensure adequate intake of vitamin B12 and vitamin D. This detox is mild enough that simply adding a more substantial breakfast actually makes it a great long-term plant-based plan for most people.

@PTMAGAZINE

39

TRAINING STYLES

TEAM SPIRIT

BY LUKE BEDFORD Luke Bedford is ex-British Army, personal trainer, bootcamp instructor and bodybuilding enthusiast.

TACKLING GROUP TRAINING NEEDN'T BE DAUNTING, IT JUST NEEDS A DIFFERENT APPROACH

T

raining small groups can be a completely different prospect to traditional one-to-one personal training, especially when there are differing fitness levels within that group.

At first you will be able to clearly see the difference in fitness levels and in some cases exercise experience, which can be daunting for both the client and trainer.

Although there are many ways to go about getting the best results for your clients when group training, I find that one of the most important aspects to my clients achieving their goal is to make sure that the relationship within that group is as good as it can be. In most cases if the relationship of a group is strong, you can really bridge the gap in fitness levels and bring together a motivational camaraderie like no other. The trainer can utilise the stronger members of a group to help motivate the other members past what one trainer alone could.

For example during a set of hill sprints the stronger member would finish before the

40

WWW.PTMAGAZINE.CO.UK

weaker, which in turn could dishearten the weaker member of the group. This is when a trainer can utilise the stronger member by telling them to go back up the hill and encourage and motivate their counterparts, which in my experience can be very rewarding for both members which in turn will get better results for both clients whilst also helping build the relationship between the group.

PT METHODS Another way I have found to help with differing fitness levels is to do a lot of circuit training whilst training groups. This can really get the best out of people as during circuit training you are working at a maximum individual effort during exercises which in turn will help all of the group to improve their fitness levels whilst also allowing the trainer to concentrate their time to individuals one at a time whilst the rest of the group is still working. This can allow both trainer and client to achieve the

client’s singular goals on a more personal level.

I have also found that splitting groups into teams can have a positive impact on bridging the gap between differing fitness levels but can only be utilised when training groups of four or more. Team exercises can help build relationships within the group and also bring a positive competitive spirit to sessions which in turn can create an excellent atmosphere to motivate the group to working harder to help their team.

To conclude, training groups with different fitness levels can be a hard task when you don't use peoples' strengths within a group to help you. On the other hand, group training can also be very rewarding for all involved and can help create new friendships on route to your clients achieving their goals. Also, trainers can get to know how hard their group clients can work past what was previously perceived as the client's limits.

CLIENT EXCUSES

HOW TO GET CLIENTS TO ENJOY EXERCISE MANY PEOPLE ENGAGE IN FITNESS FOR THE HEALTH BENEFITS, BUT HOW CAN YOU GET CLIENTS TO ACTUALLY LOVE THEIR EXERCISE REGIMES?

BY JOANNE HENSON

I

f you’re working in the fitness industry chances are you’ve always enjoyed being fit and active. If you’re based in a gym it’s easy for you to fit in a daily workout, and exercise is part of your environment. But this puts you in a minority; most people don’t have the same relationship with exercise. They aren’t naturally active, don’t have easy access to a gym and don’t feel comfortable there.

They know they should exercise, but they struggle to establish a regular exercise habit. So when you take on a new client try to remember that they may need to put as much work into their relationship with exercise as they do into the workouts themselves.

Joanne Henson is a health and weight loss coach, specialising in helping people with a history of failed diets and fitness regimes. Joanne is the author of What’s Your Excuse For Not Eating Healthily? and What’s Your Excuse For Not Getting Fit? See more from Joanne at www.joannehenson.co.uk or on Twitter @Joannemh and @whats_yr_excuse

TIP 1: Take the time to understand what they want When someone signs up with you, they’re investing their time and money in a personal vision, and it’s your job to create the programme to deliver it. So when they say 'I want to tone up and lose a bit of weight', ask more about that – what does 'tone up' mean to them? How much weight?

TIP 2: Make sure their programme suits their lifestyle Ask about how they organise their days – for instance, are they really going to fit in an hour’s workout before work or would a plan which takes only half an hour work better for them? And ask if they like variety or routine – do they want several different workout programmes or just one or two?

TIP 3: Don’t torture them in the first few sessions Many people view exercise as a sort of punishment and so expect it to be unpleasant.

If you work them so hard it reinforces that view they’ll continue in their belief that

exercise is something to hate, and no one develops a habit of doing something they hate. This is not to say you shouldn’t give them something challenging, but give them some time to get comfortable in the gym environment then ramp up the intensity when they’re feeling less intimidated.

TIP 4: Encourage them to track their progress Weekly improvements may be small and if they’re not recorded they could go unnoticed. So tell your clients to write down their times, reps and weights to give them proof of their progress.

TIP 5: Keep them focused on their own vision For instance, if they told you they wanted to get into a smaller size of jeans, keep reminding them of those jeans!

If you follow these tips you’ll be helping your client to improve their relationship with exercise and to develop a regular exercise habit, rather than just being there to force them to show up.

@PTMAGAZINE

41

NEW YEAR, NEW YOU

DEFEATING DEMONS:

DON'T BE HELD BACK DIET AND FITNESS CAN HELP YOU COPE WITH WHATEVER LIFE THROWS AT YOU

BY DR EMMA KIRKE

I

n December 2000 I was involved in a very serious car accident, that left me with a spinal injury which has progressively worsened. By July 2005 my spine started to collapse in the lumbar region, with L2S1 in my lower back left damaged and deformed, leading to spinal cord compression, and neurological deficit permanently in the left leg.

I have progressive muscular atrophy in this leg now as a consequence.

In 2006 after several tests, MRI’s and consultations with specialists, and experimenting with every kind of treatment you can imagine, my neurosurgeon advised me that my condition is inoperable and I could expect continuous deterioration. I was already using a back brace daily, and crutches. A concoction of drugs attempted to control the pain. I was also informed that I would not be able to have children. I existed day to day; I wouldn’t call it living.

I decided at this point that one tactic I had not tried was dietary manipulation. I began researching pain increasing and decreasing foods, and joint irritating foods. I consulted with my friend Liu Xing, a doctor of Eastern medicine, and we conjured a diet formula which would detox my body, and remove all possible irritants. I am wheat, gluten, soya, cow dairy, grain and sugar free, adopting a majority paleo diet. I set four months as my bench mark. I adhered to it religiously and at the end of the four months I had stopped all my medications and even could walk slowly without crutches.

BUILDING THE MOMENTUM In 2009 I started core strength work to try to complement the diet. I knew that a diet alone would not work forever and I needed to strengthen my spine somehow. I was extremely nervous of doing anything since I feared the pain returning, but with baby steps I progressed.

I experimented with various types of exercise. Some worked, some very clearly didn’t. In October 2013 I embarked on a higher level of intensity exercise but mainly focused on endurance. I was planning to complete the Three Peaks of Yorkshire to raise money for Leeds Autism charity. I now combine bodyweight strength and resistance work with HIIT. Everything is dynamic translatable movement. I work six days a week, regularly putting in 13 or 14 hours a day, so my time for myself and for training is limited as I can only spare 10 or 15 minutes. At maximum I can do 40 or 50 minutes. I have not weighed myself for four years as I decided this wasn't a productive method of maintaining my health. I do know though I have gained muscle mass, and I am more toned.

In April 2014, I completed the Three Peaks of Yorkshire in five hours and 20 minutes and I am very proud of this time. I will definitely be planning some future challenges, as I am enjoying seeing the physical effect of my work in my physique. Plus I now have a newfound love in healthy food creations and recipes. When my consultant told me that the atrophy had reversed, I felt that it was all beginning to be worthwhile.

42

WWW.PTMAGAZINE.CO.UK

Based within Huddersfield’s Total Fitness, Consultant Osteomyologist with Distinction Dr Emma Kirke treats a wide variety of conditions and injuries. Get in touch with her at emma@osteomyology.net

A fun approach to flexibility and core strength

After 3 years of delivering high quality courses and strong support for their qualified instructors, PureStretch has proved it is not a ‘fad’ and is here to stay.

Available now with PureStretch 2 Day Become a PureStretch Instructor course 1 Day PureStretch 1-2-1 workshop Regional franchise opportunities to manage and run PureStretch courses • Both course & workshops offer REPS CPD points • New 2015 dates just announced • 3 regions sold so far

Click here to find out more

www.purestretch.co.uk email info@purestretch.co.uk or call 01491 577107 PT-Magazine-half-page-Jan.indd 1

Untitled-2 1

05/12/2014 14:28

12/12/2014 12:42

KEEP YOUR FITNESS FOCUS

NEW YEAR, NEW YOU

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

THE NEW YEAR IS INADVERTENTLY THE TIME FOR CHANGE, BUT MAKE SURE YOU KEEP ON TRACK BY NOT GOING OVERBOARD WITH SKY-HIGH GOALS

BY GEORGE PEARSE

W

e all know the drill. The festive season is nothing but a distant, hazy memory and all of a sudden, the New Year is upon us - and your clients. With the change comes a whole raft of new fitness resolutions, right? ‘The new me is going to shape up like never before!’ - the thing is though, there is no new you.

Time and time again I hear clients report that just a couple of weeks into their brandspanking new lifestyle overhaul regimes, they’ve ditched the burpees and reached straight for the bourbons. The University of Scranton estimates that 92% of people fail to adhere to their shiny resolutions.

And who can blame them? There’s real pressure heaped upon us all to see the advent of the New Year as the chance to right all of those perceived health and fitness ‘wrongs’. Is it any wonder that the biscuits quickly win out?

If you’re looking to adapt your routine, whether from a nutritional or physical perspective, as a trainer, I always advocate slow, gradual change. It stands to reason that amendments made methodically are more likely to yield some real results.

Unfortunately this approach is almost

44

WWW.PTMAGAZINE.CO.UK

entirely at odds with the whole resolution ethos, which promises much but in reality, delivers little.

If you or your clients are serious about upping the fitness ante in the new calendar year however, here are four great tips to help keep you both on the straight and narrow:

TIP 1: Set some modest goals As the old saying goes ‘Rome wasn’t built in a day’. Similar principles apply to achieving your fitness goals; gradually building up to the bigger milestones by starting out with some small ones is really effective. You want to do a marathon for example but you’re yet to run up as much as a flight of stairs?

Enter a 5k race and see how it feels. This will help you avoid the crashing lows that not meeting a big goal can entail.

TIP 2: Start with one change at a time I’m all for dreaming big but chances are, you’re only human. A lack of focus is going to quickly sound the death knell on your grandiose fitness dreams. I’m advocating

breaking down the desired long term goal into bite-size chunks that you can easily monitor and realistically achieve. Once you’ve got the hang of one, by all means set yourself another to run alongside it. It’s just about working within your own parameters to achieve long-lasting behavioural shifts.

TIP 3: Out with the fad diets Whilst many of us are not nutritionists, there’s never been an easier time to equip yourself with high-level nutritional advice. If you’ve got a client that struggles with their eating, recommend that they keep a food diary, which will have the benefit of forcing them to really question and meticulously analyse their food intake. The internet is also heaving with creative, quick-fix recipes so a healthy and balanced diet is well within everyone’s grasp.

TIP 4: Take it easy on yourself Without wishing to come across too ‘Annie’, don’t forget to remind clients (or indeed yourselves) that you’re never more than a day away from beginning all over again. If at first you don’t succeed, try and try again.

NEW YEAR, NEW YOU

TRENDING INTO THE NEW YEAR HOW WILL THE FITNESS INDUSTRY PROGRESS IN 2015, AND HOW CAN PTS CAN TAKE ADVANTAGE OF MARKET DEVELOPMENTS?

BY DAVID HAWKINS-WEEKS David Hawkins-Weeks is the regional manager for London and the South East as well as professional PT at The Training Room. The Training Room is a careers provider specialising in fast track vocational training across a range of industries, including fitness, beauty and catering. Find out more at www.thetrainingroom.com or @TrainingRoomPT

T

he new year brings with it new fitness fads. Some of these will stick and some won’t. Here are three trends that have emerged over the past 12 months and look set to be an even bigger success in 2015.

the benefits of both styles of training. On top of this, clients are likely to see greater results in a shorter amount of time, and as such will be more likely to buy in and champion your expertise, acting as the most effective of all marketing tools.

HIGH INTENSITY INTERVAL TRAINING

WEARABLE TECHNOLOGY

More popularly known as HIIT, this workout, which works on an overload premise by putting greater than normal stress on the body, is popular with fitness fanatics and beginners alike. It allows those with hectic schedules to get a solid workout in less time and see real results fast. For PTs, shorter, more intense training sessions may seem counterintuitive. Won’t I lose money if people are only paying for half-hour HIIT sessions rather than full hour traditional PT sessions? Look at this sort of training from a different perspective - you can really use it to your advantage. For example, PTs can incorporate aspects of HITT workouts into longer PT sessions, ensuring clients receive proper guidance on technique, along with

We’ve all seen it – from Google Glass to the Nike+ FuelBand. Wearable fitness tech is entering the mainstream. It’s important for PTs to consider the impact these gadgets may have on their clients and how they train them. Embrace kit like this - gyms and health clubs across the country will soon be full of people all using this tech to help them reach their fitness goals, so don’t fight it.

There’s no need to be frightened of new developments like this, because wearable devices will never replace the personal communication that a PT provides, nor real time instruction and motivation. What they can do, however, is help to supplement personal training sessions, ensuring clients stay on target with their diet, exercise, and overall health.

STREAMING WORKOUTS PTs are, now more than ever, exploring different options to market away from the traditional gym environment. While building a client relationship will usually happen within a health club, online training and video streaming are growing in popularity, and are a great way for PTs to provide a ‘virtual personal touch’ to clients from a distance. PTs can capitalise on this trend and increase their revenue stream from any location, plus they’re are able to train multiple clients at once. Streaming also gives PTs another way to attract new clients who might not have gym memberships and therefore increase their prospect pool.

Fitness trends will always come and go, and it’s important that PTs evaluate each on a case-by-case basis before deciding if it’s something to invest in. The important thing here is that PT professionals will always be relevant thanks to the expertise and approach they provide. Whatever trends we see in 2015, nothing can replace the ‘personal’ in personal training.

10 OF THE BEST

10BEST S OF THE

Medicine Ball Exercises

STRENGTH AND CONDITIONING COACH AND FUNCTIONAL TRAINING EXPERT JESSICA BENNETT GIVES US HER BEST MEDICINE BALL MOVES urprisingly it was the ancient Greeks who discovered the health benefits from exercising with weighted balls. It is one of the oldest forms of strength and conditioning used to improve health, explosive power and speed. Medicine balls are incredibly versatile, portable and a rare fad that lasted the test of time. You can purchase many different styles and sizes on the market today – some are made of rubber or leather, some absorb load, and others bounce really high.

Allowing for endless exercise variations and freedom of movement the medicine ball serves as an excellent tool to enhance your power output. Core strength and stability is key when it comes to the vast majority of training and is an important part of a well rounded fitness programme. Both sports and other physical activities depend on stable ore muscles.

Jessica Bennett is a Scitec Nutrition sponsored athlete, pro personal trainer, sports nutritionist and online coach. Find out more at www.divabodydesign.com

Gym: Warrior HQ, Lymm, Manchester | Client: Sam Maccauley

MOVE 1: Russian Twists

Hold the ball with both hands and sit on the floor with knees bent 90 degrees and feet flat. Extend your arms and explosively twist your body to your right. Twist to the left.

That’s one rep.

Increase difficulty by rasing your feet from the floor for the duration of the exercise

MOVE 2: Plank

Lie on your front, placing both hands on top of the med ball. Raise your hips up so that your body forms a straight line and brace your abs. Hold this position for as long as possible, gradually increasing time.

MOVE 3: Lunge and Twist

Stand feet shoulder width apart holding the med ball straight out in front of you. Lunge forwards with your right leg, whilst twisting your torso only to the left, keeping your hips as central as possible. Return your right foot to the start position and repeat, on the other side.

Increase difficulty by increasing the speed and number of repetitions

MOVE 4: Alternate Press-Ups Whilst in the plank position, place both hands on the med ball.

Alternately place each hand onto the floor at the side of you and lower into the press up position.

Carefully return your hand to the ball, bracing your core muscles and repeat using the other arm.

This movement is advanced - make it easier by starting on your knees

46

WWW.PTMAGAZINE.CO.UK

10 OF THE BEST

MOVE 6: Wall Ball

MOVE 5: Classic Med Ball Slam Stand with feet shoulder width apart and hold the medicine ball with both hands.

Brace your abs and reach your arms overhead and back, with elbows almost locked, until you feel a stretch in your abs. Explosively throw the ball onto the floor and catch it on the rebound.

Increase difficulty by turning this movement into 'Jump Slam' - directions as above but explosively jump into the air before throwing the ball onto the floor

Stand holding the medicine ball close to your chest facing a solid wall. Bend your knees until your thighs are at least parallel to the floor. As you come out of the squat, explosively throw the ball up in the air towards the wall. Immediately start to return to the squat position, catching the returning med ball as it decends.

Increase difficulty by using a heavier med ball and/or by adding a jump into the explosive phase as you throw ball

MOVE 8: Med Ball Sit Up and Chest Throw

MOVE 7: Weighted Box Jumps Stand with feet shoulder width apart and hold the medicine ball with both hands in front of you. Keeping your knees soft, explosively jump onto the box, landing with soft knees into a squat, keeping the ball in its original position. Jump or step back into the floor and repeat.

Increase difficulty by increasing the box height or weight of the medicine ball

MOVE 9: Reverse Walking Plank

Lie on your front, this time, placing both feet on top of the med ball with your hands out in front of you. Raise your hips up so that your body forms a straight line and brace your abs. Using alternate legs step one foot off the ball, out to the side. Carefully returning your foot to the ball and repeating with the other leg.

Sit near a concrete wall with your hips and knees bent with your feet flat on the floor.

Brace your abs, chest out and bring your shoulders back. Hold a med ball in front of your chest. Perform sit up and explosively throw the ball toward the concrete wall.

As the ball bounces back, decelerate it and immediately perform your next sit up throwing it back against the wall.

MOVE 10: Leg Raises Lie on your back on the floor holding the ball between both feet, legs extended. Raise your legs straight up into the air to a 90 degrees angle and slowly return to the position.

Increase difficulty by not allowing your feet to touch the floor or by performing 'window wipers' moving from left to right, mimiking he action of window wipers on a car.

@PTMAGAZINE

47

MOTIVATE CLIENTS WITH

GROUP SCENARIOS STUART CAIN FROM PODIUM 4 SPORT UK PAIRS UP WITH DANNY ROBB AND MAURICE COONEY FROM BODY BARN SHROPSHIRE TO DISCUSS THE PLUS POINTS OF TEAM TRAINING

G

roup training is personal training on a large scale. It takes training to a likeminded group of people who do different exercises together at their own rate of speed, intensity, and ability. Its popularity is rising as people look for tailored training at an affordable cost.

We find most people prefer exercising in groups, and we almost certainly work harder when the group dynamic keeps them accountable for what they do, including the quality of reps and incrementing sets.

It also keeps training fun and with the

social support of others. Group training has to clearly include the personal aspect, ensuring all exercises involved have a degree of coaching through strength training and conditioning work with technical proficiency.

Group training can include clients ranging in age from 17-70, including conditioned GB athletes to novices, de-conditioned and low motivated clientele. The training of all abilities and ages can be applied, with efficient coaching, mentoring groups (utilising current members) and efficient teaching of techniques.

Stuart Cain | 07807 657546 scain@podium4sport.com www.podium4sport.com

Clients are receiving a number of key variables to success such as social support with like-minded people, personal coaching, peer mentoring, nutritional intervention, and ongoing progression of exercise each week. With this in mind, executed correctly, all people from different ages, gender, ability and motivational drive can be trained in any environment to achieve positive results.

Find out more about the Body Barn Shropshire at www.thebodybarn.co.uk and see what else Podium 4 Sport can offer at www.podium4sport.com

POWERHOOP WORKOUT

WORKOUTS

SOPHIA STUTCHBURY SHOWS THE MOST POPULAR MOVES FOR THIS BOOMING NEW TREND

A

new type of exercise class and PT training tool is spinning across Europe. Powerhoop workout classes run for about 45 minutes and involve more than just hip-twirling; the weighted Powerhoop is used in a variety of manoeuvres to work all of the body’s muscle groups. Personal trainers incorporate Powerhoop and Powergloves into their private sessions and focus around 10 - 20 minutes of their session on using the Powerhoop and Powergloves.

Due to its large diameter, Powerhooping is for everyone, regardless of age, size or condition. Fitness instructor Amanda Hindley explains,

'I've never been fitter, slimmer or more toned. My classes are full to bursting. I've had class members and private PT clients that have lost huge amounts of weight, toned their tummies, strengthened their core muscles and reduced their back pain.' Powerhoop is extremely versatile in it's uses and is incorporated into every part of the workout, offering additional training and benefits to the user with it's weight adjustability. Powerhoop is used in group exercise classes, one to one PT sessions and circuit based exercise. Instructor training courses are held across the country at least once a month and there are currently over 700 qualified instructors in the UK.

TYPICAL POWERHOOP EXERCISES

After the warm up / mobilisation section, a cardio/pulse raiser track would follow to really raise the heart rate and ensure the user is ready to start the main workout.

Pulse raiser moves are a variety of cardio based exercises which include moves such as: grapevines whilst pumping the hoop forward and over head, mambo, knee lifts with shoulder presses, ham string curls, jumps squats.

Now the user is warm, the workout moves onto the first hooping track.

To give the user a full body workout, MSE is interspersed throughout.

Moves such as: overhead tricep extensions, bicep curls, frontal raises, squats, box steps whilst pulsing the hoop, arm lifts.

A warm up is carried out to prepare the body for the workout and utilises the hoop with a variety of moves. Warm up can include moves such as: squat and tap, shoulder rolls, heel digs / toe taps through hoop, grapevines with hoop, knee repeaters, hip rolls, squats, lunges.

@PTMAGAZINE

49

WORKOUTS

Cardio routines are very popular and a great way to utilise the hoop and offer the user a low or high impact option depending on fitness levels and experience. Moves include: jogging with shoulder presses, jogging forward and back with jumping jacks on the ends, jazz kick and knee lift combos, plyometric lunges.

Intrigued? Get involved at www.powerhoop.com

ABOUT POWERHOOP • Powerhoop is a powerful, versatile fitness tool • Powerhoop is distributed by Innertrak, the creators and innovators of weighted hoop fitness in Europe • Powerhoop provides full circle training for core muscles • Powerhoop helps to build body armour and improve core stability • Muscle activity is 70% higher using a Powerhoop than a conventional hoop • According to research carried out at the University of Waterloo, Canada, Powerhoop can shrink waist and hip measurements • Caloric expenditure during use can vary from 300 to 420 calories per hour for static hooping (standing still) • Powerhooping is suitable for pre-teens, teens and adults at various levels of fitness • Certain medical conditions contraindicate the use of a Powerhoop

As with any workout a cool down ends the session. Powerhoop offers some great options for cool down and stretches. Moves include: side leans, oblique stretches, back stretches, glute stretches and ham string curls.

More hooping to involve choreographed routines that make the workout fun and interesting. Moves are designed around the bespoke music that is produced for Powerhoop. Some moves include: arm and leg combinations, dance moves, aerobic moves, turns, pivots.

50

WWW.PTMAGAZINE.CO.UK

To break up the hooping sections, an MSE section (muscular, strength and endurance) is incorporated. Moves include: squats, lunges, chest presses, shoulder presses.

EVERCISE SET TO BECOME A VITAL PT TOOL REVOLUTIONISE YOUR GROUP EXERCISE TIMETABLE BY MAKING SPACES A THING OF THE PAST

G

ain greater exposure as a PT using the new online tool Evercise, where personal trainers can advertise and promote their services and events, filling spaces in new or current exercise classes. Showcasing both indoor and outdoor fitness sessions, Evercise uniquely allows clients to search and find classes and events in their local area, where they can even book and buy spare slots in classes, filling last minute availablility.

The central London start-up business is geared towards PT business management, with no sign-up or membership fees and no charge to list your services. Although Evercise take a 10% commission for every booking made through them, the tool really works for its money, automatically promoting your events, as well as offering handy email alerts to both clients and PTs, giving you all the personal details of the fitness fanatics signed up for your sessions.

Personal trainers can create classes easily online, advertising multiple events at one time, with each one linked to a PT profile, so clients can simply search for their favourite instructors. Offering a range of classes, locations and expertise, clients can really utilise Evercise to find exactly what they want to tailor-make their workout.

Thinking about signing up? Take a look at www.evercise.com for more information.

STRUGGLING TO FILL YOUR CLASSES? FREE TO JOIN No membership fees, no hidden costs

FILL YOUR CLASSES Improve your promotional reach and generate more income

ONLY 10% COMMISSION Pay when you earn and get paid in 2 days

facebook.com/evercise @evercise @evercisefitness www.evercise.com

Ad-1.indd 1

T 020 351 0156

11/21/14 6:02 PM

WORKOUTS

MAKING A STRONG START TO M

2015 HOLISTIC PERSONAL TRAINER ADAM STANSBURY SAYS THE NEW YEAR IS THE IDEAL TIME TO Allow FOCUS ON YOUR for between 30-60 seconds rest STRENGTH between exercises ROUTINES depending on your fitness levels and workout goals.

Dumbbell Split Squats: 3 SETS OF 10-12 REPS

Single Leg RDL:

3 SETS OF 10-12 REPS

Holistic personal trainer Adam works with both men and women to help improve their mindset, lifestyle, nutrition and exercise for an allencompassing approach. See more about how Adam works at www.coverfitness.co.uk or get in touch @adam_stansbury

ost of us have a more dominant side whether that is in our upper limbs, lower limbs or throughout our core and if the majority of your training throughout the year has been utilising barbell movements or bilateral movements such as deadlifts ,squats ,bench press , chin-ups, etc then you may have started to compound any imbalances by encouraging the stronger side to get stronger whilst the less dominant side plays second fiddle - this could lead to structural imbalances and injury, putting you out of action before the year has begun!

That is why I like to start the year off with workouts that include a mixture of bilateral, unilateral and multi directional exercises. It's a great time of year to build your base for the coming months of heavier, higher volume lifting.

THE WORKOUT This workout covers the full body with focus on upper, lower and core unilateral development. It's the perfect blend of the key strength movements, pushing, pulling, knee flexion/extension and hip flexion/extension, along with unilateral loading and rotation of the core.

This will blow off the Christmas cobwebs and get your body functioning optimally again after a festive break. Either follow this kind of workout exclusively for your first three weeks of training in January or add this in as a third workout at the end of a basic weekly strength routine with upper and lower body workouts.

A tough exercise when performed correctly will improve unilateral quad and glute strength, along with the dynamic stretching of the hip flexors.

Lying Leg Curl: 3 SETS OF 10-12 REPS

The ultimate exercise to fire the glutes and hamstrings into action unilaterally, whilst engaging the knee and ankle stabilisers.

The only machine in the workout, but perfect for focussing our full attention on the hamstrings. For maximum range of movement, aim to touch the calf pad to your glutes with each rep.

52

WWW.PTMAGAZINE.CO.UK

WORKOUTS Although this is technically a bi-lateral movement, by using dumbbells we are working each side independently.

Add Fat Gripz to the dumbbells to increase structural balance.

Kettlebell Getups: 3 SETS OF 6 REPS

This teaches the trainee to engage the glutes, trunk and core against unilateral loads by maintaining an upright position with more focus on technique and shoulder stability.

Perform with a one second pause and squeeze of the lats, to increase functional engagement and difficulty.

Instigate the movement with a scapula retraction.

The Turkish getup is the ultimate functional unilateral exercise as it forces the trainee to engage their upper body, lower body and core all through one side whilst moving through multiple planes of movement.

One of the most effective ways to train the core is through rotational movement and the land mine provides the perfect platform for this.

Incline Dumbbell Press: 3 SETS OF 10-12 REPS

Standing One Arm Dumbbell Press: 3 SETS OF 10-12 REPS

One Arm Dumbbell Row: 3 SETS OF 10-12 REPS

Land Mine Rotation: 24 TOTAL REPS

@PTMAGAZINE

53

GYM HYGIENE

CLEAN YOUR WORKOUT BRUSH UP ON YOUR GYM ETIQUETTE BY KEEPING CLEAN DURING YOUR WORKOUT. KATIE GARNER EXPLORES

W

ith a Nuffield Health survey highlighting that 74% of us spot other gym goers committing a hygiene faux pas, it's all too common for us to start tutting when the user next to us doesn't wipe down the cross trainer. But are we much better?

Although easily noticing when others fail to keep their station clean, do we do all we can to keep our exercise space and gear as hygienic as possible? Here are our top tips on how to keep your workout spick and span.

SKIP YOUR SESSION IF YOU'RE ILL With winter in full swing, it's only natural that you might come down with a cold or the flu, however despite being unwell, a Nuffield Health survey revealed that 18% of gym goers still put in a session, coughing and sneezing on equipment. The Hygiene Company suggest staying at home to avoid sniffling over the machines, as this is a surefire way of spreading viruses easily, although sanitisers such as GymGuard (www.gymguard.co.uk) can help you keep your station clean.

54

WWW.PTMAGAZINE.CO.UK

WASH YOUR WORKOUT GEAR With 16% of us not washing our gym clothes between workouts, there's a high chance that both fungi and bacteria could spread in our warm, sweaty used gym kit. The Hygiene Company recommend that you don't leave worn clothes sitting in your gym bag for days, and that you ensure to wash your items regularly to avoid spreading bacteria and fungi further. This would also include your trainers, so make sure you let them air out after a heavy session, also giving the soles a wipe over. Putting your dirties into a plastic bag is also a good way to contain bacteria when making your way home before popping your clothes in the washing machine.

GYM HYGIENE

WASH YOU HANDS AND SHOWER AFTER YOUR WORKOUT Further protect from bacteria by washing you hands both before and after your session, making sure to lather up with either hot or cold water. Also, no matter how tired you are, ensure you hit the showers immediately; bacteria love a sweaty gym kit. To avoid potential fungal spores from the changing room floor, Ukactive suggest you bring your own flip flops for wet areas as they provide more of a barrier, although WebMD.com also advocate avoiding communal facilities such as the whirlpool or sauna if you have any open wounds or skin breaks. Make sure to dry in between your toes thorough to avoid athlete's foot in particular.

Want to spruce up your gym?

The Hygiene Company offer plenty of solutions for gyms to help provide users with all the equipment they need for a clean workout. Their Cleaning Station includes a wet wipe dispenser, hand sanitiser and a built in waste bin. To get your hands on this all-in-one sanitising station, email info@thehygienecompany.com GymGuard have a range of products tailored directly for gym owners, as well as options for the regular gym goer as well. They offer dispensers, as well as santising spray, sanitising hand foam, sanitising wipes and microfibre towels. Also useful for exercise class studios, get your facility kitted out by contacing GymGuard at info@gymguard.co.uk Hygiene 4 Less lets you bulk buy goods to use for your gym, for exmaple a 2,000 large sanitiser wipe sheet bucket or sanitiser sprays, available in either a bottle or a spray dispenser. With useful offers bumping down prices when you buy more than one, this could be a cheaper alternative for keeping your gym clean. Contact info@hygiene4less.co.uk to find out more.

LOOK AFTER YOUR WATER BOTTLE Metal sports water bottles are the best way to avoid bacteria, with plastic tending to harbour more of these nasties.

Ukactive recommend that you wash and steralise your re-useable drinks bottles regularly, ideally using hot, soapy water for a thorough clean out. Also, keep an eye on your bottle if you happen to hit the gym with a friend – Nuffield Health claim a massive 49% of UK gym users share water bottles, toiletries and towels, so there are more opportunities for bacteria to spread. Keep your kit to yourself!

WIPE DOWN EVERY MACHINE BEFORE AND AFTER USE With increasing numbers of gyms operating extended opening hours, more people than ever will be using the multitude of gym equipment available.

Ukactive recommend using antiseptic sprays and paper towels to wipe down machine both before you use it as well as after, with many gyms actually employing a 'wipe down' policy. This will cut down your chances of coming into contact with harmful bacteria. The Hygiene Company (www.thehygienecompany.com) provide a handy tool for this called the Wipepod, which dispenses disposable hygiene wipes that kill 99.99% of all bacteria.

@PTMAGAZINE

55

WORKOUTS

FLOORCORE

EXERCISES A

lthough it may look like the upper body is king when it comes to calisthenics, the real workhorse muscle group is actually the core.

The trunk or torso houses all of the muscles that act to stabilise the spine, and it is also the link between the upper body and lower body. The core acts as a home point or foundation for the upper body to pull or push from, and for the lower body to jump, squat and leap from. As an athlete you could have the strongest upper body and lower body on the planet, but if you cannot connect them with a strong core, then it won’t perform to its maximum potential.

AUTHOR ASHLEY KALYM SHARES THIS EXTRACT FROM HIS LATEST WORKOUT GUIDE COMPLETE CALISTHENICS Complete Calisthenics is available to buy for ÂŁ19.99 from www.lotuspublishing.co.uk

Plank

Place either your forearms or your hands on the floor as you would for a push-up. Stretch your feet out behind you and balance on your toes. Now raise your hips up until your shoulders, hips, knees, and ankles are in line. Hold this position for as long as possible.

Floor half lever Crunch Sit down with completely straight legs. Place your hands on the ground next to your hips and lock out your elbows. From here, push down with your arms as hard as you can. Attempt to draw your scapulae down to help elevate your entire body. At the same time, lift your legs from the floor and extend them straight out in front of you. Point your toes to generate muscular tension. Now hold this position for as long as you can. Again, as with the other variations, you should aim to hold this for a total of 30 seconds, in as many sets as it takes you.

56

WWW.PTMAGAZINE.CO.UK

Lie on your back with your knees bent at around 90 degrees and your feet flat on the floor. You may wish to tuck your toes under something solid to stop them moving. Cross your arms and fold them in front of your chest. From here, curl your shoulders and upper back off the ground and move your chest towards your knees. Stop when your upper and middle back are off the ground, and do not allow your lower back to come off the floor.

Finally lower your shoulders down to the ground. This counts as one repetition.

WORKOUTS

Side Plank Arch Lie face down on the ground with your arms bent at 90 degrees and held out to the sides. Contract your back, butt, and leg muscles, and raise your torso off the floor as far as possible.

Squeeze your shoulder blades together hard. You should be trying to make a shallow “U� shape, much as you were in the dish. Now hold this position for as long as possible.

Place one forearm on the ground and stretch out your legs at 90 degrees to this arm. Place your bottom foot on its side, and position your other foot on top. Now raise your hips up until a straight line can be drawn through your shoulders, hips, knees, and ankles. Your torso should be square on to the ground and you should feel tension in your obliques closest to the ground.

Rear support Dish Sit down on the floor with your legs stretched out in front of you. Place your hands by your hips with your fingers facing forwards. From here, push up hard with your arms and raise your hips as high as you can. The aim is to get the shoulders, hips, knees, and ankles all in a straight line, with your chest and stomach facing the sky. Once you are in this position, hold it for as long as possible.

Lie on your back with your legs straight and your arms by your sides. Lift your shoulders and upper back off the floor, and lift your hands off the ground. Lift your legs off the floor, ensuring that your lower back and middle back do not leave the ground.

Think about pressing your spine down as hard as you can, or drawing your belly button towards the ground. Now hold this position for as long as possible.

V-up

Sit-up teaching point Get into the dish position with your arms by your sides. From here, raise your torso off the ground, using your abdominals to do so. At the same time, bend your knees and bring your legs to your chest. Keep your arms stretched out in front to aid your balance, and try and keep your spine as straight as possible. From this top position, reverse the movement until you reach the dish position once more. This counts as one repetition.

For many people, sitting up fully and getting the elbows all of the way over the knees will be too difficult. To start with, simply sit up as far as you are able to, and as you become stronger, increase the range of motion until you can perform the movement properly. Initially try and do three sets of 20 repetitions, and then as you become stronger, increase the number of repetitions to as many as you can.

@PTMAGAZINE

57

RRP

£15.95

Focus on your workout.

Not your stuff.

GYMPARTNER ACCESSORY CASE The insulating case holds your phone and your keys and adheres to gym equipment with magnets. The stainless steel water bottle sterilises easily and won’t taint you favourite hydration, be it water or a change of flavour.

“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

www.gympartner-uk.com

WORKOUTS

FULL BODY YOGA WORKOUT WORK YOUR BODY FROM HEAD TO TOE WITH THIS ALL-ENCOMPASSING STRENGTHENING ROUTINE FROM PERSONAL YOGA TRAINER AND HATHA YOGA INSTRUCTOR SUZAN ALTAY

SUPPORTED SHOULDER STAND (SALAMBA SARVANGASANA)

SCALE POSE (TOLASANA) Advanced: Tittibhasana

Advanced: Unsupported

Health benefits: Reduces fatigue and alleviates insomnia as well as helps relieve stress and mild depression

Health benefits: Improves sense of balance and stimulates the abdominal organs

Strengthens: Legs and buttocks

Strengthens: Wrists, arms and abdomen

Stretches: Shoulders and neck

Stretches: Arms and glutes

CHAIR POSE (UTKATASANA)

HEADSTAND (SALAMBA SIRSASANA)

Advanced: Single leg lift and twist

Advanced: Tripod Headstand

Health benefits: Helps relieve stress and mild depression Strengthens: Arms, legs, and spine Stretches: Legs and lower back Health benefits: Stimulates the abdominal organs, diaphragm and heart Strengthens: Ankles, thighs, calves, torso and spine Stretches: Shoulders and chest

@PTMAGAZINE

59

WORKOUTS

FOUR-LIMBED STAFF POSE

(CHATURANGA DANDASANA)

LOCUST

BOAT

Advanced: Single leg lift

Advanced: Uphavista Konasana

(SALABHASANA)

(PARIPURNA NAVASANA)

Advanced: Astavatkarasana

Health benefits: Provides relief for back problems and increases stability

Health benefits: Improves posture, stimulates abdominal organs and helps relieve stress

Strengthens: Shoulders, triceps, forearms, wrists and abdomen

Strengthens: Spine, buttocks, backs of the arms and legs

Stretches: Legs and hips

Stretches: Shoulders, chest, abdomen and thighs

Stretches: Hamstrings

PLANK POSE

BRIDGE

DOLPHIN PLANK POSE

(MAKARA ADHO MUKHA SVANASANA)

Advanced: Single arm and leg lift

Health benefits: Helps relieve stress and improves digestion Strengthens: Abdomen, back, hip flexors and spine

(SETU BANDHA SARVANGASANA) Advanced: Single leg lift

Advanced: Single leg lift and twist

Health benefits: Helps relieve stress and osteoporosis

Health benefits: Helps relieve stress and osteoporosis

Strengthens: Arms, legs, glutes and core

Strengthens: Arms, wrists, spine, quads and abdominals

Stretches: Shoulders, hamstrings, calves, and arches

60

WWW.PTMAGAZINE.CO.UK

Stretches: Legs and hips

Health benefits: Reduces anxiety, fatigue, backache, headache and insomnia Strengthens: Back, glutes and legs Stretches: Chest, neck and spine

WORKOUTS

SIDE PLANK

UPWARD PLANK

(VASISTHASANA)

(PURVOTTANASANA)

Advanced: Single leg lift

Advanced: Single leg lift

Health benefits: Improves balance and co-ordination, relieves anxiety and depression

Health benefits: Improves sense of balance and the respiratory function

Strengthens: Hands, wrists, arms, core and legs Stretches: Wrists and backs of the legs

DOWNWARD FACING DOG

(ADHO MUKHA SVANASANA)

Strengthens: Triceps, wrists, back and legs Stretches: Shoulders, chest and front ankles

WARRIOR TWO (VIRABHADRASANA II) Advanced: Bind

Advanced: Single leg lift

POSE DEDICATED TO THE SAGE KOUNDINYA II (EKA PADA KOUNDINYASANA II) Advanced: Single leg lift

Health benefits: Improves balance, mental alertness and concentration as well as stimulates the digestive organs Strengthens: Arms, core, shoulders and wrists Stretches: Legs and hips

Try something new

STEAM UP YOUR ROUTINE

BY CRANKING UP THE HEAT Take your yoga workout to the max by trying hot yoga, known as Bikram. Normally consisting of about 26 poses that cover all your major muscle groups in 90 minutes, this is performed in a heated studio, with temperatures reaching approximately 40 C, with an estimated humidity of 40%.

Health benefits: Relieves headache, insomnia, back pain and fatigue Strengthens: Hands, wrists, lower back, hamstrings and calves Stretches: Shoulders, hamstrings, calves, arches, hands and legs

Health benefits: Relieves backaches and stimulates abdominal organs Strengthens: Legs, glutes and ankles Stretches: Groins, chest, shoulders and lungs

Bikram yoga has a range of benefits due to the additional heat, a key one being weight loss, as you build more deep muscle tissue which burns stored fat. Sweating also helps you expel toxins, cleansing your body to accept more nutrients, whilst the heat can also help fight infections as viruses dislike the higher temperatures. Heating up your routine will unblock flexibility.

@PTMAGAZINE

61

WORKOUTS

UPPER BODY AMRAP NATIONAL STRENGTH AND CONDITIONING COACH CRAIG LIBBY BREAKS DOWN THE TEMPO TO MAXIMISE YOUR WORKOUT

>

Set the timer and perform the following exercises for as many rounds as possible. Choose weights that you can complete the full amount of reps on with good form - this will be around 60% of your normal weight. To increase intensity, you can increase the weight or reduce any resting times you may have.

What is tempo?

Chest Press REPS: 8-10 | TEMPO: 3010

Dumbbell Bench Row REPS: 6-8 | TEMPO: 1010

Dumbbell Lateral Raise REPS: 8-10 | TEMPO: 1010

Usually written as four numbers (3010), tempo refers to the timing of a particular exercise. Using tempo alone will benefit most people as it will slow reps down and increase the time the muscles are moving the weight. However, if you combine this with time under contraction your ability to ‘build’ more muscle will increase.

I say ‘build’ as really what we are doing is tearing the muscles in order for them to repair and build more muscle.

FIRST NUMBER The first number is for the negative or eccentric phase – in other words, when you are lowering the weight or when you are moving in a direction opposite to the muscle contraction. For a squat and a bench press, this would mean lowering the weight.

For a cable row, this would mean returning the plates to the stack.

SECOND NUMBER The second number is the pause after the first phase is complete – for example, in the bench press, a pause as the weight is held stationary just above the chest.

THIRD NUMBER The third number refers to the concentric or positive phase – the contraction. For a bench press, this would be driving the bar upwards.

A letter ‘X’ here typically means, “explode” – in other words, you may do it faster than one second.

Pull-Up REPS: 10-12 | TEMPO: 1010 62

WWW.PTMAGAZINE.CO.UK

FOURTH NUMBER The fourth number refers to the pause at the top of the movement.

WHAT KATIE TRIED NEXT

EXERCISE EXCELLENCE R

eebok Sports Club have really outdone themselves with their luxury re-launch of the flagship Canary Wharf gym. Based in the business-centric Canada Square, the facilities have benefited from a multi-million pound refurbishment, upgrading the venue into a three floor, 100,000 sqaure feet palace of all things fitness. Feeling more like an opulent hotel than a workout centre, exercise has just gone upmarket.

You can even make a whole day of your visit, checking out their exclusive rebranded Re:Spa, offering a full range of beauty treatments, therapies and sports rehabilitation. Their restaurant and cocktail bar, The Pearson Room, could compete with any London hotspot, with gorgeous views over the glass cosmpolitan of Canada Sqaure, providing a well balanced menu by head chef Tim Tolley.

THE CLASSES Signed up for three, 15 minute sample

classes to really experience the new facilities, I started with some mixed martial arts, in the boxing and combat area on the second floor. In the Rocky-esque boxing ring, we pushed gym balls at each other to practice our avoiding manouevers, dropping down on to the ball and pushing our legs wide before springing back up. Teamed up in pairs, we also practiced defense strategies, before slipping on shin pads to work on our kicks and blocks. It was really interactive and interesting to learn some new moves that also have a purpose outside of the gym.

The second session was TRX, a form of functional training that I hadn't tried before. The kit reminded me a bit of a child's playground climbing frame, but the exercises soon had me sweating. Trainer Will had set up 10 stations around the TRX to form a style of circuit training so we all picked a starting station and then worked our way round with 45 seconds at each station. There was a great mix of clambering up and down ladders and

KATIE GARNER EXPLORES THE FITNESS PLAYGROUND OF THE REFURBISHED REEKBOK SPORTS CLUB IN LONDON

plyometric box squats for cardio, as well as pull-ups and plank based moved which worked the upper body and core. I really enjoyed the variety provided here, as well as the intensity of the exercises available.

This was my favourite of the sessions.

We finished up with some yoga style stretching in the Mind and Body studio, using Orla Kiely mats and foam rollers for some additional massaging on the muscles.

Using the roller up and down our calfs, as well as all along our spines felt a little strange to me but I can see the benefits to help loosen tense muscles and relax the body after a workout. The studio was also super peaceful with a calming ambience.

FACILITIES: • Golf lab • Climbing wall • Boxing and combat • Strength training • Studio and classes • Spin studio • Swimming pool • TRX • Soft weights zone • Curve machines • Cardiovascular floor • Powerplate studio • Yoga • Sports hall

@PTMAGAZINE

63

Blueberries

FOOD FOCUS

THE SECOND MOST POPULAR BERRY UNDER STRAWBERRIES IS DEFINITELY MAKING A NAME FOR ITSELF

C

onsidered a superfood by some, these potent blue bombs are a real body booster. Not only do they contain proanthocyandins, which protect the watery and fatty parts of your brain from environmental toxins, and salicylic acid, which reduces pain, they are also known to help with weight loss. Loaded with catechins which activate the fat burning genes, studies have shown that regularly tucking into blueberries can increase your abdominal fat loss by an impressive 77%. They also have anti-ageing properties, helping protect against memory loss, as well as acting as an antiinflammatory agent. Vitamin wise you can expect to find vitamins C and E, as well as riboflavin and niacin, whilst you will also top up on minerals such as iron, magnesium and potassium. Oh, and eating blueberries will make you happy – they also increase the production of feel-good dopamine.

64

WWW.PTMAGAZINE.CO.UK

RAMP UP YOUR SHAKE

BLUEBERRY AND SUNFLOWER SEED PROTEIN SHAKE TWO SCOOPS OF PROTEIN Helping you to develop lean muscle mass whilst encouraging weight loss, pick your protein of choice to finish off your supercharged shake. Generally speaking, key brands will ensure you get all of your essential nutrients, and they can also help to improve your metabolic activity.

GET SEASONAL WITH THIS BRIGHT AND BLUE BERRY SPIN ON YOUR USUAL SHAKE

ONE CUP OF BLUEBERRIES Loaded with catechins, regularly supping on blueberries will help you double your weight loss efforts, so a fab way to lose spare fat to focus on your muscle gain. The pain reducing salicylic acid will also come in handy for sore muscles post-workout, while the abundance of vitamins and minerals, such as vitamins C and E as well as iron and magnesium, will give your body essential nutrients.

HALF CUP OF SUNFLOWER SEEDS The main mineral in these tasty seeds is magnesium, which not only acts to lower high blood pressure and help with energy production, but also works to help keep your bones healthy.

Two thirds of magnesium is found in your bones, and this counterbalances calcium, to regulate your nerve and muscle tone.

Also a source of vitamin E, which has anti-inflammatory effects, sunflower seeds can lower cholesterol too.

ONE CUP OF HAZELNUT MILK As well as being low in calories, with no cholesterol or saturated fat, hazelnut milk is also gluten, lactose and soy free – so far, so healthy. With a more conscious flavour than almond milk, hazelnuts themselves are a natural source of protein, so a great addition to your shake, especially as they also contain vitamin E to help your heart muscles and folic acid, which acts to transport oxygen around your body – very useful after a particularly tough session.

@PTMAGAZINE

65

EAT FIT

HEALTHY SPICED APPLE PIES NO NEED TO SKIP DESSERT WITH THIS DREAMY HEALTHY WINTER RECIPE FROM MARIE FELTON

This recipe makes 24 small pies or one large pie, with one pie serving around eight people.

INGREDIENTS: For the apple sauce: • 2 or 3 large apples, peeled and chopped • 2tbsp sugar or sweetener • 1tbsp mixed spice, cinnamon or nutmeg For the short crust pastry: • 225g plain flour • 25g butter, diced • 75g coconut oil • Pinch of salt

METHOD: Preheat the oven to 175°C. 1) For the apple sauce: - Place the peeled and chopped apples into a saucepan with a little water and add the sugar or sweetener - Add the mixed spice, cinnamon or nutmeg and bring to the boil - Simmer on a low heat for a few minutes until the fruit is softened - Leave to cool 2) For the short crust pastry: - Make the pastry, or use ready roll if you are short on time - Cut out 24 tops and bottoms from your rolled out pastry (pastry cutters will help here) 3) Place the pastry bottoms in a non stick bun tray and place the filling into each pie, firmly placing a lid on the top 4) Wash the top of each pie with a little almond milk and egg wash

Visit www.nakednut35@blog.co.uk for even more tasty treats from nutritionist Marie Felton 66

WWW.PTMAGAZINE.CO.UK

5) Place into the middle of the oven and bake for about 20 to 22 minutes until the pastry is golden brown 6) Leave to cool Enjoy alone or serve with custard or ice cream. All the ingredients are available at your local supermarket

EAT FIT

Going veggie Marie answers some of our vegetarian FAQ's for everything you need to know.

If I become vegetarian / vegan will I automatically become healthy?

Not if you shovel lots of prepackaged, processed foods and don't actually eat any veggies, pulses or grains.

What's the benefits of a vegetarian / vegan diet?

If you follow a vegetarian diet you should be able to get all the nutrients you need, however you do need to eat a wide range of balanced foods, to ensure you meet your requirements. Clinical studies indicate that veggies and vegans will often have a lower body weight, better cholesterol levels, live longer and have a lower risk from disease and cancers.

Will I get enough iron and calcium without eating meat and dairy?

Yes! Even though the iron in plants is not as well absorbed as the iron in animal foods, many plant foods also contain vitamin C which increases irons absorption rate. Dairy products are still the easiest available sources of calcium.

Do vegetarians / vegans get enough protein?

Yes! It's when a vegetarian / vegan diet isn't planned that problems begin - far too often people think it's as simple as just not eating meat and they end up turning to carbohydrates, and quick fix snacks, You can find good quality protein in beans, chickpeas, lentils, quinoa, nuts, soy.

Beetroot Burgers NUTRITIONIST AND FITNESS TRAINER MARIE FELTON, FROM NAKED NUTS NUTRITION, SPILLS THE BEANS FOR A MEAT-FREE MEAL INGREDIENTS: • 2tbsp extra virgin olive oil • 1 red onion, finely chopped • 1 to 2 cloves of garlic, crushed • 1 raw beetroot, grated • 2 courgettes, grated • 1 large carrot, grated

• 100g (approx. 4 slices) of wholemeal bread (no crusts) • 400g chickpeas • 3tbsp crunchy peanut butter • 1 egg yolk • 3tbsp chopped flat leaf parsley

METHOD: 1) Heat 1tbsp of the olive oil in a pan, over a medium heat, and sauté the onions and garlic for about four to five minutes until softened. Add the grated vegetables and cool, stirring for about five minutes until wilted, then drain off any excess liquid.

2) Place the bread, chickpeas, peanut butter and egg yolks into a food mixer and pulse to combine.

Transfer the mixture to a bowl, stir through the grated vegetables and parsley, seasoning generously.

3) Form the mixture into burger shaped patties and chill for around five minutes. Alternatively the mix will keep overnight. Heat the remaining oil and cook the burgers for about two to three minutes each side until golden brown.

Serve on a pita or burger bun with sliced avocado and spinach.

HOMEMADE

CHILLI SAUCE INGREDIENTS: • 2 red chillies • 1 shallot • Half a red pepper • 90g caster sugar • 40ml red wine vinegar

METHOD: 1) Using a blender, blitz the chillies, shallot and red pepper with one to two teaspoons of water.

2) Dissolve the sugar into the vinegar in a pan on a low heat, add the chilli, shallot and pepper, simmering for around 10 to 20 minutes.

3) Once sticky, keep stirring, being careful not to burn or caramelise the sauce. Simmer for a further few minutes, remove from the heat and set aside to cooled.

EAT FIT Protein Chef Heather loves nothing more than training and hitting the gym, so devising delicious cake and sweet treat recipes that won’t undo all the hard work became essential. See what other recipes Protein Chef have at www.proteinchef.co.uk

SPEEDY SPECIAL TREATS

MID-WEEK AND AFTER DINNER TREATS DON'T NEED TO RUIN YOUR DIET PLAN. GYM-LOVING PROTEIN CHEF DEMONSTRATES HOW TO ENJOY QUICK COOK FOOD

HEALTHY RED THAI CHICKEN CURRY My healthy red Thai curry is the perfect mid-week dinner. It’s super quick and simple to make but really tasty and healthy too! What’s not to love about that?

INGREDIENTS: • 1 red onion, finely chopped • 1 clove of garlic, finely chopped • 1tbsp red Thai curry paste (not sauce) • 2 chicken breasts cut into bite sized chunks • 1 red bell pepper, finely chopped (optional) • 5 mushrooms, thinly sliced (optional) • 2tbsp quark or fat free Greek yoghurt • Salt and pepper

68

WWW.PTMAGAZINE.CO.UK

METHOD: 1) Gently heat a large frying pan and add a teaspoon of coconut or olive oil along with the onion, garlic and red pepper. Fry for a couple of minutes before adding the chicken.

2) Once the chicken has lightly browned add the mushrooms and curry paste and stir.

3) Leave to cook until the mushrooms have softened; this will take around five mintues.

I like to serve my Thai chicken curry with either basmati rice or for a low carb option with some green beans fried in a touch of coconut oil.

4) Once the chicken is cooked through remove the pan from the heat – this is very important to stop the dairy from splitting.

5) Stir in the quark or Greek yoghurt, season to taste and serve immediately.

EAT FIT

PROTEIN 'AFTER EIGHTS'

These protein ‘After Eight’ chocolates couldn’t be more simple to make. With only two ingredients, a little melting and chilling you can enjoy healthy chocolates that fit your macros

INGREDIENTS:

METHOD:

• 100g high quality dark chocolate • 1 scoop of Muscle Mousse Bubbly Mint Choc flavour

1) Place the silicone mould in the freezer to chill.

You will also need a silicone chocolate mould

Figures are per chocolate, with the recipe making approximately 10 depending on the size of your mould.

Calories: 65 Protein: 2.5g Carbs: 2.3g

2) Mix the Muscle Mousse with a touch of water to make a very thick paste and place in the fridge.

3) Melt the chocolate over a pan of hot water. Spoon a small amount into the chilled silicone mould and spread the chocolate round the sides by tipping the mould so the chocolate coats the inside.

4) Place this in the freezer for a few minutes to set.

5) Remove from the freezer and press a small amount of the filling into each mould. Leave a small gap at the top.

6) Fill the gap with a little more melted chocolate and return to the freezer or fridge. Allow your chocolates to fully chill before attempting to press them out of the mould.

Fat: 5g

@PTMAGAZINE

69

EAT FIT

ROASTED COD AND CHORIZO FISH CAKES HEALTH-CONSCIOUS FOOD BLOGGER MRS P SHARES HER QUICK YET FLAVOURFUL DINNER IDEA

I

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. Check out what she has to say at www.paleowithmrsp.com

f you like flavour packed dishes that are simple to make and friendly on the bank balance too then this is the recipe for you! Packed with omega 3 and a long list of nutritional benefits, these fish cakes do more than just satisfy your taste buds and tummy. The cod is meaty and moreish and the chorizo adds another level of deliciousness. I made mine with some cod I picked up from a local fish monger but you can use any other fish you desire; I have also made these very successfully with trout, mackerel and salmon. The sweet potato helps to bulk the cakes out but at the same time adding a comforting texture.

Served straight from the frying pan or even the day after cold, whether as a starter for a dinner party or in a kids lunch box these are sure to be enjoyed by anyone. I always serve mine with a fresh wedge of lime to give the cakes a little extra zing!

This recipe makes seven fish cakes.

INGREDIENTS: • About 6tbsp of olive oil • 1 sweet potato, chopped, deskinned, boiled and mashed • 1 courgette, grated • 50g almond flour • 1 lime • 300g cod (ideally fresh and filleted)

• Pinch of salt • Fresh corriander • 1 to 2 inches of chorizo • 2 garlic gloves • Pinch of pepper

METHOD: 1) Preheat oven to 180°C and place whole clove of garlic and cod in to a deep greased roasting tray, drizzled with olive oil and some salt.

2) Roast for 12 – 15 minutes until cooked through and flaking. Once cool, remove skin and flake the whole fish.

3) In a large mixing bowl, combine sweet mashed potato, flaked cod, garlic (thinly sliced), chorizo, corriander (about 10 leaves thinly chopped), courgette, salt, pepper, lime and mix thoroughly.

4) Using approximately 1tbsp mixture per fish cake, mould in to a burger shape with your hands.

5) Dust with almond flour on all sides and place in the fridge for one to two hours to let the mixture bind and cool.

6) In a large frying pan over very high heat, place 5tbsp olive oil and once very hot, place the fish cakes in flat side down and fry each side for 5-7 minutes until golden brown.

7) Serve immediately with a side salad, or keep in a sealed container in the fridge to have a later on.

70

WWW.PTMAGAZINE.CO.UK

Join The GSN Fit Pro Rewards Team

JOIN THE GSN FIT PRO REWARDS TEAM AND YOU CAN BENEFIT FROM: •£10 commission for each new customer (when placing an order) •10% commission on first 60 days •4 FREE ostrich burgers for your clients* •10% off your own order

Register with the code PTMAG at www.goldstandardnutrition.co.uk/fitpro-rewards /Gold Standard Nutrition

@GSNchicken

@GOLDSTANDARDNUTRITION

Performance... is nothing without recovery Clinically proven to restore healthy magnesium levels up to 5 times faster than oral supplementation.

Available from all good health stores nationwide and

For more information visit betteryou.com or call 01226 814 030 PO1002 hp mag sport focus amend.indd 1

19/12/2014 14:05

POPPY PICKS

COFFEE AND BLUEBERRY

CAKE

POPPY DAVIDSON REVEALS HER FAVOURITE TEA TIME TREAT

INGREDIENTS:

• ¼ cup coconut oil • ¾ cup sugar • 1 egg • 1tsp vanilla extract • ½ cup milk

• ½ cup of coffee • 2 cups of all purpose flour • 2tsp baking powder • ½ tsp salt • 2 cups of blueberries

Intrepid Baboon Coffee Roasted and blended in the UK, this traditional dark Italian roast is ideal to use in our tasty cake recipe, as this exotic blend of Arabica beans is super smooth, really rich and full of flavour, especially when mixed with the 10% Robusta, which adds a more potent bite. Ethically sourced and high in antioxidants, find out more about Intrepid Baboon Coffee, as well as others in the range, at www.getinthemoodstore.com

METHOD: 1) Preheat the oven to 375°C and grease a nine inch springform pan.

2) Sift together the flour, baking powder and salt. Set aside.

3) In a large bowl, cream together the coconut oil and sugar until the mixture is light and fluffy. Beat in the eggs and add the vanilla extract.

Beat in the flour mixture alternately with the milk, mixing just until incorporated.

4) Stir in the blueberries and then pour the batter into the prepared pan.

You can also add nuts if you wish.

5) Bake for 45 minutes, until a toothpick inserted into the centre comes out clean.

Allow to cool and enjoy!

72

WWW.PTMAGAZINE.CO.UK

Springform Cake Tin For £10.99, this springform tin, from homeware specialists Lakeland, is perfect for your baking needs. Made with a double layer of durable Quantum II non-stick coating, your cake will come out simply and easily, with the tin lasting for years without twisting or warping. This one has a diametre of 23cm and is 7cm high. Take a look at www.lakeland.co.uk

PT QUOTES

Why did you want to become a personal trainer?

THIS MONTH, WE ASK FITNESS PROFESSIONALS WHY THEY DECIDED TO JOIN THE INDUSTRY

'Desire to help others to achieve their well-being goals and to empower people to live fuller and happier lives through fitness.'

Mark Egan, Personal Training Manager at MotivatePT 'I became a personal trainer as I have always enjoyed sport and fitness. I started out as a lifeguard and progressed within a few months to be a duty manager of my local leisure centre. Whilst working, I had the opportunity to do the exercise to music qualification. I took this opportunity and although I have not taught any choreography style classes it did lead me to become a Boxercise instructor and do the Boxercise PT course. It was the Boxercise course that really inspired me to want to become a personal trainer as with these classes you have contact with pretty much all of the participants due to holding the pads. I also researched about the owner Andy Wake and a few of his senior instructors which lead me to find out about Richard Callender. It was because where I lived the group fitness industry was predominately female orientated I looked at these male instructors for inspiration and found that most of them where personal trainers that did group classes. So I decided to follow this route, which lead me to work for Richard Callender in the gym and for Armageddon Fitness.'

Craig Libby, Strength and Conditioning Coach 'I became a personal trainer because I've always been involved in sport since school and I find it very difficult to sit still! I find the whole subject very interesting and absolutely love being able to put together routines and programmes that actually create results. So it was only natural to become a qualified trainer so I could use these ideas to help other people. It's very satisfying!'

Kelly Du Buisson, Personal Trainer 'Too easy to say passion for training, of course every trainer must have this without fail. For me, I genuinely care about people, the power of the mind is a huge interest - I study sports psychology and NLP. I have helped pro athletes play for their country, that's rewarding. Many of my clients over the years come from deeply troubled places, eating disorders/ haunted by poor body image, playing a role in helping these people transform their lives is an incredible feeling. The motivation and job satisfaction I get from that beats anything. My job as a "coach" both online and in person, goes much deeper than just putting a client through a session.'

Jessica Bennett, Strength and Conditioning Coach and Functional Training Expert 'Helping others reach strength, conditioning and nutritional goals initially attracted me to work a PT. But seeing this carry over in to other areas including confidence, discipline and quality of life is why I continue.'

Ronny Terry, SWITCHFIT UK Owner and Personal Trainer

@PTMAGAZINE

73

WHAT KATIE TRIED NEXT

BRING IT ON W hen Armageddon fitness king and personal trainer Richard Callender invited me to come along to a jam-packed Armageddon Event at Bushey Leisure Centre in Aldenham, I literally jumped at the chance. A big fan of group exercise, I couldn't believe the extensive mix of classes scheduled in to the day, many of which I had never tried before, so I was more than willing to throw myself into the six class session, with each segment lasting for about 50 minutes before a quick 10 minute break to swig some water before the next round.

ROUND ONE: ARMAGEDDON Created by Richard himself back in 2008, this group fitness and personal training concept is based around circuit training to help with fat loss and muscle improvement.

Incredibly fast paced with a dynamic soundtrack, Armageddon is designed to

74

WWW.PTMAGAZINE.CO.UK

be an approachable fitness routine, as the variable intensity means that people of any age or fitness ability can get involved, especially since the stations use only your body weight, so there is no tricky equipment to get your head around. As an Armageddon first timer, I have to say I loved it. It was hard work, there's no doubt about that, and I would be content never to experience another plyometric push-up in my life, but it was exhilerating with a great mix of cardio and strength based steps, as well as some simple exercises paired next to exhausting ones.

ROUND TWO: BODY COMBAT As a Body Combat regular, I was hopeful of knowing more what I was doing in this session, which was led by the phenomenal Michelle. This high energy, no contact, martial arts inspired workout is a real full body blast, taking punches, kicks, blocks and strikes from a range of combat based

EDITOR KATIE GARNER GETS PUT THROUGH HER PACES AT A HIGH-ENERGY ARMAGEDDON EVENT

exercises such as karate, taekwondo, boxing, muay thai, capoeira and kung fu. Punching thin air is a great stress reliever, although it also helps develop your co-ordination.

Targeting all of your muscle groups, you can really feel the effects as you put together sequences of jabs, crosses and uppercuts.

ROUND THREE: URBAN FUNK It's obvious that Urban Funk is where Richard's passion lies, as he developed this streetdance style class back in 2004, although it has remained a pretty well kept secret since then. Designed to be an all-encompassing hip-hop class, the choreographed dance routine is taught in a very controlled, systematic and segmented way to make it really easy for people of all ages and abilities. Richard carefully compiled little sequences of steps which we would do slowly, then quickly until we had mastered it, building up more and more sections until we had a full on routine. As someone who

WHAT KATIE TRIED NEXT struggles to tell their left from their right at times, even I managed to get my groove on. Less high intensity than the other sessions, but really good fun.

ROUND FOUR: INSANITY Although the massively high intensity Insanity straight after lunch may not have been the best scheduling decision, I was geared up to have a go at this well publicised fitness phenomenon. Based on HIIT training, this cardio centric, total body conditioning workout focuses around longer periods of intense exercise paired with short cool down sections. Instructor Robert Sharpe broke down the workout into three rounds, each of which had a sequence of moves followed by a 30 second rest, before you did the sequence another two times, before finishing on a power move. You would then move on to the next round, with each round concentrating on a different area of the body, so you are targeting different muscle groups. Fast and furious but I completely understand how this style of routine can get results.

ROUND FIVE: STEEL COMBAT At this point, I was flagging, although I gamely got into combat stance for steel combat, yet another class I hadn't tried before. A mix of traditional Body Combat and kickboxing, personal trainer and instructor Chrissy Harper explained to me that the main difference with steel combat is that it works off the beat. This means you can play around with the routines more, creating a mix of intensity and varying the sequences. It took me a while to master block kicks, but I thoroughly enjoyed the flying kicks and there is also something very satisfying about slicing the air with the palm of your hand – very Karate Kid.

ROUND SIX: FITNESS PILATES Taken by the bright and bubbly Kelly Reed-Banks, fitness pilates targets the deep postural muscles of your body, helping to build strength from the inside, out. Striving to re-balance your muscles and improve your posture, this class tones smaller muscles in your abs, torso, upper and lower back. The fact that it is no impact is also useful as it means that people of all ages and abilities can get involved. I could still feel my muscles groaning although it was nice to slow the pace down.

AT THE END...

I survived, and loved every minute. Each class brought something completely different to the table, working all your muscles through a variety of styles and methods. The sessions were all taken by leaders in that particular fitness field, so I felt spoilt to be taught by the pros as well, especially Richard who is such an iconic fitness figure. The atmosphere all day was electric and completely buzzing with activity, positivity and pure enjoyment as we all embraced a shared love of exercise.

With an even bigger Armageddon Event planned for April, I'm already gearing up to attend...even though I currently can't move. Be warned, you will ache!

EVENT TIMETABLE: 10.00am – Armageddon 11.30am – Body Combat 12.30pm - Urban Funk 1.20pm – Lunch 1.45pm – Insanity 2.45pm – Steel Combat 3.45pm – Fitness Pilates 4.45pm - Finish

@PTMAGAZINE

75

PT TECH

WATCHA WEARING?

ARE READINGS FROM FITNESS MONITORS ACCURATE, OR ARE THEY JUST MOTIVATIONAL?

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

BY GREG SMALL

J

awbone, Fitbit, Lifeband, Samsung gear fit, Apple's watch and a countless number of fitness based apps are now flooding the market.

But which one are you wearing?

by shaking your controller to win the ‘race’.

Can you do the same with all of the new technology?

Often fashion will always trump functionality however, there is a larger question that needs to be asked here - what are you doing with the data to improve your life? Christmas has come and gone and New Year’s resolutions will be hot topic, gyms will be flooded with new members in new kit and part of that kit seems to be fitness tracking devices.

Can we really trust the read outs that our wonderfully colourful and visually engaging dashboards show us? Side by side comparisons of some of the previously mentioned wearable tech are putting out very interesting ‘false’ readings. Now whilst this is a concern, we should look at the history of tracking – often it was a guestimate – so now that we have some indication of distance/calories/altitude worked, we have a much greater understanding of what our clients are achieving which is a fantastic positive.

As trainers, we now have a secondary source of ‘reliable’ data on top of our food diaries, and clients ‘word’ of what they have and haven’t done. This is an invaluable source of information that should aid us in assisting our clients reach their goals in a reduced period of time. However, access to this information is still the limiting factor as most, if not all, fitness trackers will only be linked to the individual wearing them.

There are other concerns that need to also be addressed, and that is the trust factor.

When we train our clients we physically engage with them, meaning we can assess technique, effort levels and duration. These variables are traceable by us, whilst we saw with the first Nintendo Wii fitness game you could sit back and fake your running

76

WWW.PTMAGAZINE.CO.UK

WEARABLE TECHNOLOGY

Often clinical trials use placebos in place of real medicines to determine psychological changes in behaviour. If strapping on a £40£600 tracker is going to improve our clients state of mind and induce a behavioural change leading them to a more physical and incidental exercise drive then I’m in!

Recent unverified studies show that 46% of people who track their health say it has changed their overall approach to maintaining wellness. With figures like this linked to a £209 million industry, we as fitness professionals need to get involved in

both the development and implementation of data research and use.

I would urge all trainers to add a secondary line to all PAR-Q’s and look at whether or not your current clients are using fitness trackers, and ask for weekly/monthly reporting to add to your current tracking systems - not only to further engage with your clients but to determine if one of your clients lifestyle changes is having a dramatic influence on their results alongside your instruction.

TRAINING STYLES

NEGATIVE TRAINING O

n the face of it, negative training doesn't sound very positive. However sportsman Lee Jones from 3-1-5 Health Club advocates this style of training, explaining 'It is a great way to build muscle, strip body fat and break through training plateaus.' Working within the fitness industry for 10 years now, Lee knows how to fully utilise his workouts. He emphasises 'I have now been using X-Force myself and with my clients for 18 months and can honestly say I have never seen results like them, especially in the small time frames it has been used!'

We quiz Lee on the ins and outs of negative training and how the X-Force can help.

WHAT IS NEGATIVE TRAINING? 'Negative training focuses on the eccentric part of an exercise. In the positive training phase the weight is raised which means that the muscle shortens as it works. In the negative phase the opposite happens: the weight is resisted as it is lowered,

KATIE GARNER SPEAKS TO LEE JONES FROM 3-1-5 HEALTH CLUB ABOUT THE BENEFITS OF NEGATIVE TRAINING WITH THE X-FORCE.

which means that the muscle lengthens as it works. When you work out, you cause microscopic tears in your muscle fibres and with adequate rest and nutrition, the fibres repair and regenerate making you stronger.

By progressively forcing your muscles to do more work over time, this repairing process will repeat and your muscles will continue to grow and get stronger.'

WHAT ARE THE BENEFITS OF NEGATIVE TRAINING? 'Muscles can work with much higher loads eccentrically than concentrically; and a greater load means a more efficient workout and faster results. Eccentric training also works the entire joint structure, which results in increased strength, stability, and range of motion as well as improved healing ability. More work can be done eccentrically in less time; to improve muscle strength you have to overload the muscle (progressive training) and because the eccentric loads are greater, the muscles fatigue (reach failure) sooner. These are just a few of the wide ranging benefits.'

HOW CAN PTS UTILISE NEGATIVE TRAINING? 'X-Force guarantees results but in a shorter time frame so the trainer will be able to get through more clients a day whilst delivering a world class workout and offering guidance, support, motivation, education just once a week with that client. This allows the trainer to charge a higher rate due to the level of service they are providing and they only have to see their client once a week as rest is needed to allow the body to recover for next weeks session. Working with a trainer on X-Force is the difference between eight reps and 10 reps. That may only seem small, but it's the difference of a 20% improvement in performance and results. It's the psychological support of a trainer that gives clients that boost they need to push heme selves to their limits and achieve great results.'

Find out more about Lee and 3-1-5 Health Clubs at www.3-1-5.co.uk

INTERVIEW

WHAT I OFFER IS

NOT LUCK, IT’S A WINNING

STRUCTURE KATIE GARNER SPEAKS TO HIIT EXPERT SCOTT ALEXANDER, THE CARDIO GURU

Join Scott as a PT with Bio-Synergy - find out more information at www.bio-synergy.co.uk/ptprogramme.html

W

ith 22 years in the fitness industry under his belt, life body coach and entreprenuer Scott Alexander is no stranger to hard work. Despite reading law during his academic career, it was the fitness industry where his passions lay; his vibrancy and enthusiasm for cardio exercise and HIIT evident in his exacting and scientific approach to training, carefully calulating energy levels to help tailor make suitable workouts for his clients.

Describing his personal training style, Scott enthuses that it is 'energetically charged to remove all client self-doubt.' He continues 'The science of what I do is proven, and I motivate through empowerment. When

78

WWW.PTMAGAZINE.CO.UK

I coach on the gym floor I do so with confidence, because I know my client’s body. I will get you over that finish line.'

LIFESTYLE COACH VERSUS PT With increasing numbers of fitness professionals tightening their net around particular niches within the exercise industry, it is now becoming harder than ever to stand out. Scott tackles this by taking an all-encompassing approach with his clients, swapping the regulated structure of constant hour-long PT sessions with focusing on mental conditioning. 'I know from experience the pressure of having to

find big subs or giving 50% of my income to the health club. It can make a PT focused on billing hours like a lawyer, and forced to neglect having empathy with their client outside the billed 60 minutes. For me, I found the above approach limiting. The mind needs conditioning,' he emphasises.

Going into more detail about his method, Scott explains 'My methodology is based on client empowerment and knowledge. We are all so very different, and it is my job as a coach to fully understand and embrace every client’s uniqueness. I teach my clients to strengthen both their mind and body for optimal energy, health, and happiness. I deliver wholeness.'

INTERVIEW

knowing their training zones - what percentage of maximum heart rate/VO2 max or FTP is best - so that they are training at the required intensity for electing the optimum energy source to fuel the volume of their workout. In addition I will factor “fitness markers” into each workout that offer varying metabolic stimuli and also build wide-ranging progressive challenges into each workout. I find this helps keep clients interested and motivated, for there are specific targets to aim for, and consistently winning these markers can accelerate progress time.'

BEING IN BUSINESS Already a leading industry figure, Scott has also turned his hand to more businessminded matters within the sector, saying 'Most fitness professionals get frustrated with an industry that has grown so fast it has neglected to address many of the basics, thus it continues to fail in the key area of helping the public at large get fit and healthy. I see confusion daily, and many problem areas, but the one repeated wrong that I cannot stand still on is the subject of cardio/HIIT.' Deciding to take action, 15 months ago Scott founded fitness software HighVoltBody and The Cardio Guru, aiming to be the 'world’s biggest resource of free information/workouts/science/experts on all matters cardio and HIIT.' Scott says 'The real benefits of cardio and HIIT training happen when the right training/diet information meet motivation.'

HIGH POWERED Although Scott is a firm believer in the hard work beginning before a client even puts a foot in the gym, that doesn't mean he doesn't know a thing or two about hard graft. Over 20 years of training, he has never gone over 6% body fat, sticking to his own regimes of fasted cardio and HIIT, in which he specialises. Centring his methodology upon VO2R, a calculation of exercise intensity, Scott often starts by assessing his clients' baseline fitness, using a range of high tech monitoring equipment, such as the Wattbike, to get a picture of overall health and fitness so that he can set realistic targets and plans.

'My clients will receive expert tuition on HIIT (high intensity interval training), will have their exact FATMax (maximal fat oxidation) oxidation training zones set, and will be shown how to train to an optimal level with fat as fuel,' Scott dissects. 'They are conditioned for pain, but always shown how to train smart. Training will be intense with various fitness markers per workout, giving varying stimuli and progressive challenges.

Each workout is broken down into sections and each one affects the next. I turn my clients into athletes.'

Almost scientific in his client analysis, Scott tailors his sessions exactly to purpose.

'I teach my clients to turn up to win by

Teaming up with big brands such as Wattbike and Bio-Synergy, a multi-award winning sports nutrition company based in London, Scott hopes to launch his new platforms this year. 'It has been the hardest venture of my career, but one in which I have learnt so much and met some truly amazing people,' he admitted.

Scott also uses his technological advancements to aid his personal training, with his unique remote coaching working alongside face to face meetings. 'Each day, through software I’ve developed, they get live feeds of what, where, and when they are eating and training. The software responds as quickly as their day changes. I have a mental connection with my clients 24/7 which weakens as they gain in knowledge.'

With a dedicated and defined love of cardio, it's clear that Scott won't be disappearing from the fitness radar any time soon. His ambitions for the industry have only just begun.

@PTMAGAZINE

79

SPORTS AILMENTS

ATHLETE'S FOOT KNOW THE SIGNS FOR SPOTTING THIS COMMON FOOT FUNGUS

BY GEMMA FROMAGE-CRAWFORD

W

hen you think of sports and exercise, the likelihood is you think of health benefits and body improvement.

However, from time to time this may not be the case, and lurking on the changing room floor, or even in your own trainers, a small dermatophyte fungus may be waiting to cause you or your clients unnecessary discomfort.

At some point in your life, you or your client may suffer from tinea pedis, more commonly known as athlete’s foot. An irritating and unsightly fungal infection, athlete's foot thrives in warm, damp conditions such as trainers. The fungal spores associated are spread via keratin - fragments of skin protein - that is continuously shed from the feet. Common places where this infection is picked up include gym changing room floors, communal showers and swimming pools - places the majority of us walk barefoot nearly every day.

A client may mention to you symptoms beginning. It generally starts between the toes; the skin will start to become red, sore and itchy before finally cracking and peeling.

At this point the skin may also appear white and inflamed and start to weep.

80

WWW.PTMAGAZINE.CO.UK

TREATMENT The good news is that if caught quickly, athlete’s foot is relatively easy to treat. There are many over-the-counter preparations available, many of which contain one or more of the imidazole antifungals, such as clotrimazole, econazole, miconazole and ketoconazole. These work by interfering with the fungal cell membranes causing them to die. They are available in a number of forms such as creams, sprays and powders.

Encourage your client to treat regularly at the recommended dosage until the fungus looks to be gone and then continue treatment for a further 10 to 14 days until the spores, which are invisible to the naked eye, are eliminated. The majority of your clients will be able to self treat this condition without the need to visit their GP, however it is important that you know when referral is necessary.

Clients with diabetes should always be referred as poor circulation to the extremities mean infections can easily spiral out of control. If the infection looks to have spread beyond the toes to the base or upper skin of the foot or to the toe nails, the client

should be referred. A visit to the GP should also be recommended if over-the-counter products have been tried but unsuccessful.

Good foot hygiene is essential. Recommend to your clients that their feet are thoroughly dried after washing, paying particular attention to between the toes.

If your client is regularly suffering, then it is wise to have a separate towel for the feet. After a workout, trainers should be aired thoroughly and antifungal powder can be used to dry the shoes and prevent re-infection. Natural fibres, such as cotton socks, are recommended as these will allow the feet to breathe and reduce the risk of infection. If you have your own private gym then you can reduce risk by ensuring all floors and communal areas are regularly cleaned and disinfected.

As a personal trainer, making your clients – and yourself – aware of this condition and giving or heeding advice on how to avoid infection will hopefully mean treatment will never be needed.

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.

WHAT KATIE TRIED NEXT

TABATA 'W

hen you have finished, all you should be able to do, is what we call the “starfish position.”' Master Tabata trainer Richard demonstrates by throwing himself on the floor of studio nine at Pineapple Dance Studios in Covent Garden, London, arms and legs akimbo and splayed across the wooden floor. Yep, this intense full body workout is designed to knacker you out in simply four minutes.

Developed by Japanese scientist Professor Izumi Tabata, his exacting protocol involves a simple four minute routine, where you work flat out, as reaching your maximum heart rate will help you to burn fat, faster.

This method has even been scientifically proven to increase fitness levels more than a full hour of steady exercise, proving that its not how long you work out that counts, but what exercises you do.

Before we get started, Richard begins the scare tactics of explaining that we need to work as hard as humanly possible, leaving no energy in the tank. The class in total is 20 minutes long and is broken up into five separate modules, including a warm up, cardio section, a sequence of two Tabata

THINK YOU CAN'T DO MUCH IN FOUR MINUTES? EDITOR KATIE PROVES OTHERWISE IN HER FIRST TABATA SESSION

moves, core section and then finishing with the cool down. The star of the show is the Tabata sequence in the middle, which in total is four minutes long, with 20 seconds working as hard as you can and then a 10 second break before throwing yourself headlong into the next move. Using body weight only, Tabata is certainly geared up to be a time-saving solution for high intensity workouts.

We started off simply through the warm up, with moves like lunges to stretch out our muscles. The cardio section began to up the ante with more dynamic exercises, for example fast paced skaters, sumo squats with various arm movements as well as a plank routine, which involved moving from a standing position into a plank, completing a push-up and then standing back up again.

Really simple, the main message of the workout is taking individual moves and performing them to a time frame, so it's super easy to follow along.

After the cardio, it was time to bring on the Tabata, and it was just as tough as I was anticipating. The Tabata section was basically stripped back to two main moves.

We did the first move, burpees with a tuck

jump, for a 20 second burst, followed by a 10 second break before our second 20 second stint. We then swiftly moved on to the second Tabata move, which was a plank tick tock, where we swung our legs to the right, then jumped back into a full plank, and then sprung our legs to the left, repeating this sequence. I must confess I felt like an inelegant spider with my legs sliding all over the place as I tried to execute the move correctly whilst going as hard and fast as I could. And yes, we starfished afterwards.

Looking at the mirrors opposite, I was a lovely vibrant shade of red and I could see the sweat visibly dripping off me.

The core section helped to calm things down slightly, as we completed hip bridges with an added leg extension, followed by planks, again made harder the second time round with further leg extensions out to the side. It was good how there was built in progression, using the first 20 seconds to do an easier version of the exercise, before doing a more difficult adaptation for the seond batch. On the whole, it delivers exactly what is says on the tin – it's quick, effective, and really good fun.

@PTMAGAZINE

81

10 MINUTES WITH

AMY DIXON

Fitness instructor and celebrity master trainer Amy Dixon talks about being part of the educational side of the sector

You have been involved developing BOSU 3DXTREME, can you explain what this is and how this class can be utilised by PTs 'BOSU 3DXTREME is a high intensity workout that combines functional training with explosive calorie blasting cardio. The class is designed to be used in a group fitness setting, however, the programme can easily be applied with PTs for one-on-one training. BOSU 3D XTREME is built around ‘triplex training’ that fuses cardio, conditioning and core exercises.

Set up in three lanes, your client moves from one lane to the next to perform a series of cardio, conditioning and core exercise using different pieces of functional equipment, including a BOSU. Round one, ‘Practice’ is 50 seconds, round two ‘Push It’ is 40 seconds and round three ‘Crush it’ is just 30 seconds, but as the time goes down, the intensity goes up.'

Find out more about Amy's work at www.amydixonfitness.com

What are your top tips for teaching others about fitness?

'Communication is very important when teaching.

Make sure you stay connected with your clients and be clear in your plans for each session or class. Once you have set expectations it makes it easier to motivate your clients. I also believe that your clients have to trust you. If you always communicate what you expect then you are able to consistently deliver an amazing experience every time.'

What advice would you give to PTs looking to expand their careers within the industry?

'Constantly stay up to date on your education by learning skills and attending the top industry trade shows. Surround yourself with mentors and colleagues that will push and encourage you to grow.'

How has your fitness career developed over the years?

'My career has been a combination of working on the education side of the fitness industry and on the consumer facing side. I have spent the majority of my career in Los Angeles and have had the pleasure of working as a Master Trainer for Schwinn, BOSU, GRAVITY, Reebok and Gatorade.

I also worked as the Group Fitness Manager for Equinox for 10 years and have recently taken on a new position as the Lead Master Trainer for Cycling on the West Coast for the company. I have also been involved in creating numerous award winning group fitness programs, online workouts and fitness DVDs.'

You are a former world competitive power tumbler – can you explain what this is and how this impacted on your exercise regime?

'Power tumbling is tumbling. Think about the floor routine in gymnastics, power tumbling is simply the strong tumbling passes from corner to corner. Being a power tumbler strongly impacted my work ethic, my enthusiasm for fitness, my determination, my competitive nature and my actual physical strength, flexibility and agility. It forced me to take risks and it taught me how to win and lose graciously at a very young age.'

82

WWW.PTMAGAZINE.CO.UK

IN THE NEXT ISSUE OF

LOUISE GLOVER Fitness model and personal trainer Louise Glover shares her expert industry knowledge

Fitness hero JO BEALE explains her story from dieter to flourishing personal trainer and studio owner Also in our February issue: Ronny Terry directs the perfect push-up

And don't forget your usual updates of insider industry news, advice from our expert panel as well as a whole host of delicious recipes for you to get your teeth stuck in to

Ashley Kalym reveals how the fitness industry can broaden career horizons Team PT go all mushy over our favourite products Triathlete James Bray breaks down his training habits Kristoph Thompson delivers another killer workout @PTMAGAZINE

83

GYM • CLUB • CASUAL

WWW.BORNTOBEVIP.CO.UK INFO@BORNTOBEVIP.CO.UK INSTAGRAM: BORNTOBEVIPLTD Model: Jim Thomson Instagram: jim_gym_