Personal Trainer Magazine Aug 16 by PT Live

PRIZES UP FOR GRABS

5 EXCLUSIVE RECIPES

us s s rio ne se t fit ou ab

5 NEW WORKOUTS

PERSONAL TRAINER | AUGUST 2016

‘I KNOW I’VE GOT MORE TO GIVE’ CAN THE ‘WEIRWOLF’ UNLEASH THE BEAST IN RIO?

NUTRITION BUNDLES

serious about fitness

GORDON BENSON, TRIATHLETE JOANNA ROWSELL-SHAND, CYCLIST JOE CLARKE, CANOE SLALOM MADDIE HINCH, HOCKEY

olympic edition PT WE’VE GONE RIO CRAZY THIS MONTH ATFROM S MAGAZINE, WITH EXCLUSIVE INTERVIEW ES TEAM GB ATHLET

Plus Brazilian recipes, carnival workouts and more!

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AUG 2016 £3.99

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WINJOSHUA ANTHONY

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GYM • CLUB • CASUAL

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Experts HELLO,

Mollie Millington

Known as ‘The Happiness Personal Trainer,’ Mollie is a London-based personal trainer who offers in person and virtual training support. Her clients tend to be women aged 30+, who are looking to start exercising for the first time.

Tom Godwin

Tom is the managing director of Foresight Fitness Services. He specialises in exercise referral and corrective exercise, helping other personal trainers improve their business.

Joe Conkleton

Joe is an ex-professional footballer who was forced to change his career following an unfortunate lumbar spine injury. The highly in demand PT now uses his passion for fitness to motivate others.

Rachael Field Roddis

Rachael is a London-based personal trainer and group exercise instructor. A strong advocate for fun, accessible fitness for all ages and abilities.

AND WELCOME TO OUR AUGUST ISSUE!

’m honoured to be able to present the Olympic Edition of the magazine to you all. Three-time Olympian, World and European Championship finalist and UK Javelin Champion 11 times, it’s been nice to face a new challenge!

The PT office has gone Rio crazy this month, and we have some incredible interviews lined up with the athletes representing Team GB on the world stage. Cover star and Paralympic legend David ‘The Weirwolf’ Weir tells us his aspirations for Rio. Gordon Benson (Triathlete), Joe Clarke (Canoe Slalom), Tonia Couch (Diving) and Maddie Hinch (Hockey) also fill us in on their training routines and what keeps them motivated. Samantha Murray (Modern Pentathlete) lets us in on her nutritional secrets whilst Marcos Ribeiro, a Brazilian nutrition specialist, helps you bring the exotic flavours of Brazil to your own kitchen. Head on over to Workouts; the Townsend Twins get that Brazilian Carnival feeling in their exclusive workout, certainly not one to miss. We also check out bouldering and how to condition your body in preparation for this intense sport. Have a lovely August, and go Team GB!

Goldie x Have any questions? Email info@ptmagazine.co.uk, there’s a prize waiting for you if yours is printed!

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PUBLISHER Myles Davies | GUEST EDITOR Goldie Sayers | EDITORIAL ASSISTANT Hannah Cutts hannah@ptmagazine.co.uk DESIGNER Joanna Darmochwal joanna@lemontreecreative.co.uk | GUEST DESIGNER Sean Brkovic sean@kovic.co.uk CIRCULATION MANAGER Matthew Sokanovic matt@ptmagazine.co.uk | HEAD OF SALES Janine Edwards janine@ptmagazine.co.uk GENERAL info@ptmagazine.co.uk | ACCOUNTS Laura Green laura@lemontreecreative.co.uk PUBLISHERS: Lemon Tree Creative Ltd, 93-95 Fore Street, Ipswich, Suffolk IP4 1JZ IMAGERY: Some images in this magazine are provided by Shutterstock. www.shutterstock.com COVER: Photography by John Ord. www.johnordphotography.co.uk PRINTED BY: The Magazine Printing Company COMPETITION T&Cs: Competition open to residents of the UK only except employees and relations of the publisher. All entrants must be aged 18 or over. One entry per person. Only

complete entries will be counted. Prizes subject to suppliers’ terms and conditions, and cannot be exchanged. Winner agrees to have their name and town printed in future issues to promote the prize winners. Editor’s decision is final. PLEASE NOTE: Points of view expressed in articles by contributing writers and in advertisements included in Personal Trainer Magazine, do not necessarily represent those of the publishers. While every effort has been made to ensure the accuracy of information contained in Personal Trainer Magazine, no legal responsibility will be accepted by

the publishers for incidents arising from use of information published. All rights, including moral rights, reserved. COPYRIGHT: No part of this publication may be reproduced, stored in a retrievable system, or transmitted in any form or by any means without the prior written consent of the publishers. © Lemon Tree Creative Ltd

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ANY ANY

WORKOUT WORKOUT

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CONTENTS AUG_PT_TEMPLATE_CONTENTS.indd 6

INSIDE

THIS

ISSUE REGULARS

8 FITNESS FOCUS

News and updates from the world of fitness

21 PRODUCT PROFILE The very best of fitness and health essentials, hand-picked for you

26 NEW KIT IN TOWN What should you be stowing in your gym bag?

34 10 OF THE BEST

This month we put al-fresco exercise in the spotlight

FEATURES

12 DAVID WEIR

The Paralympic star chats to PT regarding his aspirations for Rio

16 MADDIE HINCH

Team GB Hockey goalkeeper talks life on the road

22 GORDON BENSON The young Triathlete opens up to PT about his excitement for the Games

36 JOE CLARKE

Competing in the Canoe Slalom, Joe discusses his preparation plans

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WORKOUTS

58 FITNESS FIESTA

The Townsend Twins go carnival crazy in an exclusive workout for PT Magazine

62 IBIZA READY

Get in peak condition for your holiday, with help from Rudimental’s Locksmith

SUBSCRIBE! Head to page 24!

72 DON’T SKIP LEG DAY It’s important not to forget your lower limbs when training

75 BOULDERING TRAINING PLAN

Tips and tricks to get the most out of your adventurous climbing activities

PT BUSINESS NUTRITION

50 FOOD FOCUS Fennel is on our radar this month

51 RAMP UP YOUR JUICE

A range of colourful vegetables can do wonders for your health

52 RIO RECIPES

Bring a taste of the exotic to your kitchen with these tasty Brazilian treats

56 THE MAKING OF

AN OLYMPIAN

Samantha Murray, Modern Pentathlete, lets us in on her nutrition secrets

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80 INDUSTRY FOCUS Your monthly dose of fitness industry news and information

84 WHAT’S YOUR

PRODUCT RANGE?

A unique range of services is important, discusses Tom Godwin

86 HIIT COACHES IN DEMAND

Demand for high-intensity classes is at an all time high!

92 BUILDING

PROFESSIONAL RELATIONSHIPS

Are you networking effectively and safely? Asks Rachael Field Roddis

ANTHONY JOSHUA NUTRITION BUNDLES’

+PLUS

MUCH MORE

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fitness focus

Fitness FOCUS

FIND OUT ALL YOUR FITNESS RELATED NEWS AND UPDATES HERE. HAVE SOMETHING TO SAY? EMAIL INFO@PTMAGAZINE.CO.UK

PT Playlist

The soundtrack to the Olympics, as chosen by our Team GB athletes

+ + + + + + + + +

Alina Baraz – ‘Fantasy’ Loon Lake – ‘Cherry Lips’ Survivor – ‘Eye Of The Tiger’ Spiritual Project – ‘O Fortuna’ Whitney Houston – ‘I Wanna Dance With Somebody’ Beyonce – ‘7/11’ Drake – ‘One Dance’ Rihanna – ‘Work’ Fifth Harmony – ‘Work from Home’

KEEP YOUR WELLBEING ROUTINE

ON TRACK EVEN WHEN YOU TRAVEL

WITH THE WORLD’S ONLY TRULY LIVE, INTERACTIVE, ONLINE YOGA STUDIO Yogaia has created a special travel yoga class for those people travelling over the summer, to allow you to keep your routine on track wherever you are. The class is called Yoga for Travel, and is run by Yogaia Stephen Ewashkiw, which you can download and enjoy whilst travelling. Travelling by plane, train or bus can leave you feeling stiff, sleepy and sluggish. With these simple moves you can refresh your body and mind. With an online yoga app, there’s no excuse for dropping your exercise routine during holidays with three easy ways to make sure you keep fit and mindful:

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1. Join a live class: Tune into a live class and receive individual feedback via a two way camera from the instructor via their webcam/phone camera. 2. Join a recorded class: All the classes are recorded – so if you miss the live class you can always do it when you’re back from the beach/pool. 3. Download your favourite classes for practise anytime anywhere: You can download your favourite classes to your iPad or iPhone before your trip and exercise without a wi-fi connection.

Yogaia had its global launch in Finland three years ago and is now growing rapidly around the world. Yogaia has been been featured as one of the Best New Apps in over 100 countries globally on the App Store, as well as broadcastsing from studios in London, Helsinki, Berlin and Hong Kong on three different time zones, meaning you can join in with live yoga classes anywhere, anytime. www.yogaia.com

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fitness focus

LEADING HEALTH APP LIFESUM

LAUNCHES NEW HEALTH PLANS

TO GUIDE USERS TOWARD MORE HOLISTIC HEALTH

AND LIFESTYLE GOALS

EVENTS Fill your diary with these fitness focused events

Suffolk Coast 100 Mile DATE: Sun 7th August 2016 VENUE: Glemham Hall, Woodbridge, Suffolk COST: £19.50 MORE INFO: www.bike-events.co.uk Starting and finishing at the elegant Elizabethan mansion of Glemham Hall, the route heads north through pretty countryside and villages before reaching Covehithe with its curious ‘Russian Doll’ churches. Following the coast south, the route crosses open heathland near Dunwich before going back to finish at Glemham Hall where you will find massage, refreshments, live music and a bar.

Boardmasters Festival Lifesum, the Stockholm-based digital health company with over 15 million users worldwide, has released an update to its app, launching a new range of personalised plans that target overall health and lifestyle goals, and allow users to focus on challenges that are specific to them. Revolutionising the health app space, the update shifts attention from calorie counting and weight loss, instead focusing on more holistic lifestyle choices; elevating the app to a unique position in the health market. Lifesum encourages its users to tailor their diet and exercise regimes to longterm goals such as building strength, improving energy levels, controlling hunger pangs, or modifying snacking habits. From ‘The Energiser’, a plan that helps stabilise energy levels and leads to steady weight loss, to ‘Food for Strength’, which helps regulate protein intake for an active lifestyle, there is a plan for everyone. Users can take a test to help identify the best fit for their lifestyle, and can follow a plan that helps with many different types of goals; mood boosting, strengthening, gaining weight and balancing hormone levels to name a few!

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Regularly featured in Apple Keynote events, and as one of 40 apps to launch with the Apple Watch as well as being a launch partner for Google Fit, Google Now and Samsung Gear S2, Lifesum is at the forefront of the digital health sector, always taking a comprehensive view of users’ lifestyle and health. A tool that helps users make informed decisions and choices about their lifestyle, Lifesum provides feedback to celebrate and inspire success, along with tips for getting back on track if things don’t go as planned. Henrik Torstensson, CEO of Lifesum, comments, ‘This update is a huge step forward in our long-term vision for Lifesum, allowing users easy access and insight to information that helps them improve their overall health.’ Frida Harju, in-house nutritionist at Lifesum, adds, ‘Everyone knows that the food we eat is the basic fuel our body needs to function. Fewer people understand that all calories are not created equal, and by creating plans within Lifesum that target energy levels or cravings, for example, people can make more informed choices when it comes to their health.’

DATE: 10th–14th August 2016 VENUE: Newquay, Cornwall COST: £47.50 for a Friday day ticket MORE INFO: www.boardmasters.co.uk Situated across two legendary locations along the beautiful Cornish coastline, Boardmasters will once again return to deliver the ultimate action-packed festival experience. The Fistral Beach site plays host to the best in action sports including surf, skate and BMX competitions, and Watergate Bay is where the party is at, with live music from Chase and Status and DEADMA5 to name a few! Not to be missed!

Total Warrior DATE: 27th August 2016 VENUE: Eastbourne, East Sussex COST: £79 MORE INFO: www.southcoastchallenge.co.uk Starting in Eastbourne in the morning, you’ll walk, jog, or run 100km along the coastal path and South Downs Way, eventually ending up in Arundel. The route goes through stunning scenery and the undulating path will test you, but will be incredibly rewarding. Don’t think you can make the full 100km? There are half and quarter routes available too.

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fitness focus

What Makes Olympians, Olympians? Goldie Sayers, British Javelin legend, talks us through what the best do better than the rest of us Being a three-time Olympian and personal trainer at Body Studio in Shoreditch, I spend time with hundreds of people trying to achieve their dreams, whether that be to walk without pain or to make it to the final in the 100m of the Olympic Games. Most people working for a particular goal train incredibly hard, but what can we learn from Olympians, the best in the world at what they do? Here is a list of what (in my opinion) the best do better: 1. They have a goal and, more importantly, complete clarity over what it will take to get there. I know exactly what my schedule is everyday, what the KPIs (key performance indicators) are for the day and how that fits into my overall training plan. If I don’t have complete clarity over my goal, how do I know if I’m hitting my targets? 2. You can’t achieve anything on your own. My team over the years has included coaches, a biomechanist, psychologist, nutritionist, agent, training partners, physiotherapist, osteopath, massage therapist and doctor. If you are trying to achieve an amazing feat, it is often surprising how many people are willing to help.

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3. Have a mentor. Someone has always gone before you and there’s always someone who has achieved more or is better than you. Why not learn from their mistakes? It will save you time and energy in the long run and is very inspiring.

of body composition, but a bad diet affects recovery too. Always refuel after training and make sure you’re getting enough protein. If you can’t get enough within meals (or are on the go) then supplement it with a product like a High5 protein bar.

4. Do the simple things well. All the best athletes I know put as much energy and focus into the warm up as they do the session itself. They enjoy doing everything to the best of their ability. Average isn’t an option.

8. The best athletes address limiting beliefs. You are what you think you are or can be. One of the hardest things in coaching is getting athletes to realise how good they are. If not you, then who? If not now, when?

5. Sleep. A lot. It is the most effective and cheapest supplement there is and has an impact on everything from recovery to hormonal balance. Olympic athletes aim for 63 hours per week.

9. Olympians work on technique ALWAYS. Mechanical efficiency will always beat strength. Efficient movement and strength is a killer combination, but always address the former first.

6. Recovery is as important as the training you do. Always have one day off a week and don’t be tempted to overtrain leading up to important events. A favourite recovery tool for me has always been an Epsom salts bath and half an hour stretching in front of the TV every night.

10. Work hard but smart. Every athlete works hard but those that do the best have often made better decisions, either through consulting their network or by learning from their mistakes. Insanity is doing the same thing over and over and expecting different results.

7. You can’t out-train a bad diet. People often look at nutrition in terms

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fitness focus

INJURY

SPOTLIGHT How kinesiology tape can help your wrist injury

Kinesiology tapes have gained a reputation amongst athletes and health professionals for reducing pain and supporting sore body parts. They provide a safe and effective aid to recovery and rehabilitation. Exactly how kinesiology tape works is unknown; kinesiology tapes are drug free, so all the benefits come from the tape’s elastic properties, which are thought to lift the skin and stimulate the nervous system.

Taping for pain/strain to the front of the wrist This application can be modified for the back or sides of the wrist. The basic application of two crossing strips of tape, one long and one short, can be used almost anywhere on the body.

1. Cut a strip of tape just shorter than your forearm. Round off sharp corners. Place the tape on the stretched area; in this case, the elbow is straight and the hand is pulled back to stretch the front of the wrist. 2. Lay the tape with no added stretch. Keep the wrist on stretch while you stick it. Rub the tape all over to ensure a good stick. 3. Take a shorter strip of tape. Tear the backing paper in the middle, add a little extra stretch to the centre of the tape and lay it directly over the sorest area. Try to get all the ends to go directly onto the skin. 4. Give the tape about 10 minutes to fully adhere, and you’re good to go. This application is fantastic for racket sports players, weightlifters, gymnasts, or anyone with wrist pain. The tape is waterproof and will generally last 2-7 days. DISCLAIMER: Kinesiology tape, such as RockTape, is good, but it’s not a magic solution. It is not a replacement for sensible rehabilitation and treatment. If you have a pain that’s not getting better, seek advice from a professional. Occasionally skin irritation can occur. Remove the tape and discontinue use if irritation is seen.

RockTape are one of the biggest providers of kinesiology tape in the UK, ensuring athletes and trainers alike are always at their best. Fancy showing some support for TeamGB this summer? Get patriotic with UK flag tape! www.rocktape.com

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olympic edition

‘I know I’ve got more to give’ David ‘Weirwolf’ Weir, Paralympic superhuman, talks inspiration and aspiration in the run up to this summer’s Paralympic Games

It just feels incredible – it’s such a huge achievement and honour to be part of Team GB and I’m trying to not let the gravity of it all weigh me down. I can only hope to do the country proud!

How have you overcome living with a disability? My disability is something I have always lived with. I was born with something called spinal cord transection, which means my spinal cord was severed. I’ve got some feeling in my lower half, but I cannot lock my legs or stand up at all. I needed five operations just to straighten my feet. As I grew older, I became more and more determined that nothing could hold me back, and I knew that I couldn’t just be equal to other people, I could surpass their expectations of me and be better than they ever thought possible.

How does it feel to know that you are the best in the world at your discipline? It’s a pretty surreal feeling. It feels good to know I came back from a very dark place in my life to get to where I am today. My partner Emily and three

children keep me very grounded so I can never be anything but humble.

Tell us about the Weir Archer Academy? The Academy was created by myself and Jenny Archer MBE, my incredible coach. Our experiences mean that we’re more aware than most that there are many athletes out there who can’t simply put on a pair of trainers, get up and go. Our aim has always been to join forces with other elite disability coaches and support staff to teach them what we’ve gleaned about different training methods, in order to pass these on to the next generation of disabled athletes. Not only this, but we’re working hard to improve employment opportunities for disabled individuals and increase job prospects in the sporting world. It’s a long, steep road ahead but we’ve already made great progress and the athletes who train with us are full of nothing but positivity and praise.

Can the atmosphere of the London 2012 games be replicated in Rio 2016? I certainly hope so! It’s a vibrant country full of culture, and I think the spirit of the carnival will carry over in the celebrations. There’s a definite buzz

How does it feel to be told that you are going to represent your country at the Paralympics?

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olympic edition

of anticipation already and I’m looking forward to getting out there with Team GB and showing the world we’re ready to bring home the gold.

How did it feel to win gold at London 2012 in front of a home crowd? To compete in front of so many people and hear my nickname chanted at my home games was a feeling I could never begin to describe. It still doesn’t seem that long ago that I was doing trials for the London mini-marathon aged eight. It’ll stay with me forever.

How are you feeling leading up to Rio 2016? I feel ready, excited and focused. Training is intense but I know I’ve got more to give to the sport.

Post-Paralympic plans? That’s too far ahead for me to think about at the minute! Hopefully to have a bit of a break and spend quality time with my family before I get straight back into training.

How did your nickname ‘Weirwolf’ first come about? The Channel 4 presenter Rick Edwards actually came up with it, so we have him to thank. I remember very clearly the night it really stuck, the Games’ ‘Thriller Thursday’ (Thursday 6th September 2012). I won my third medal in the 800m event and, before I knew it, it was everywhere. My British teammates even wore ‘Weirwolf’ masks in support, adapted from the 1970s rock song Werewolves of London, which was even played in the stadium ahead of my last race. I haven’t been able to shake it ever since!

With so many achievements, would it be possible to pinpoint a career highlight? I don’t think it is. Some people might think that after you’ve won one or two gold medals, every other after that loses its shine, but that couldn’t be further from the truth. Every event, win or lose, just gets better and better.

How did you first get into wheelchair athletics? As a kid, I was a daredevil and would try anything once, scaling the trees on

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olympic edition

the estate as fast as any of the other children. I loved football and boxing, but had to find something I could do in a chair, which naturally led me towards wheelchair basketball.

I remember watching the London Marathon wheelchair race and thinking: ‘I want to try that’. I entered the London mini-marathon when I was eight and raced in a standard day chair as I didn’t have a racing one. I did really well and impressed everyone (including myself), and knew from then on I’d found my sport.

When training, what does an average day look like exercise wise? The training we do is very demanding. Dragging yourself out of bed before the birds in the dead of winter to do 15 miles in Richmond Park isn’t light training as

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you can imagine. It’s damp, you feel sick and it burns to breathe, but I wouldn’t do any other job in the world.

What does an average day look like food wise when you’re training? It’s usually very carb-heavy. A lot of pasta to give me maximum amounts of energy to push through gruelling days, healthy salads and fish for lunch and dinner and green drinks packed with vegetables on mornings both before and after training.

What does your pre-race training and diet look like in comparison? In the run-up to a big event it gets even more intense; before London, my coach Jenny Archer had me training with a group of elite cyclists on both flat and hilly terrain in Richmond Park at race

olympic edition

speed. It helped me reach a whole new level of strength and stamina I didn’t know I had in me. My diet stays very much the same in that my body now tells me what I need and when. I’ve never had a particularly sweet tooth so don’t worry too much about cakes and chocolate temptation.

How do you maintain such a high level of motivation and the hunger to win? You can’t think about what you can’t do, only about what you can do. Enjoyment is the most important thing, and I can honestly say I enjoy every aspect of this sport. It’s also important to reflect on the journey you’ve had so far, identify

your areas of strengths and weaknesses and push forward towards the next goal.

Who has been your biggest inspiration? Two of my heroes are Heinz Frei and Chris Hallam. What they have achieved is a huge inspiration to me. This made me want to carry on and become the athlete I am today.

Motivational tune? It has to be ‘Eye Of The Tiger’ – is there a better song in existence to get your blood pumping and put your game-face on to?

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olympic edition

“

To become an olympian is an incredible honour’ Maddie Hinch, Team GB Hockey, tells us about life on the road and how it feels to be representing her country

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olympic edition

How does it feel to be told that you are going to represent your country at the 2016 Olympics? Words can’t really begin to describe the feeling of being told I’m going to represent Team GB at my first Olympic Games. To become an Olympian is an incredible honour, and a life long dream come true!

How did you first get into playing hockey? I joined a new school when I was 13 and started in the summer term, so it was the rounders season. Apparently, I was incredibly dramatic on the rounders field, diving and rolling around all over the place, so my rounders coach suggested I give goalkeeping a go in hockey next term. I’ve never looked back!

What does an average training day look like?

What’s your typical diet like day-to-day?

A normal training day usually starts with a team meeting to discuss what training is going to entail. We would then have a two-hour pitch session, followed by lunch and then a two-hour gym session. Around that would be video work, psychology meetings and physio or massage sessions.

I normally start my day with porridge, topped with fruit and cinnamon. A mid morning snack is typically a small pot of chicken bites. For lunch I like to have soup and a wrap. Afternoon snack would normally be a yogurt and banana. An example of a typical dinner meal would be steak, sweet potato wedges and salad. Ultimately, I find it important to eat regularly (something every two to three hours) and have a balanced diet of carbs, protein and nutrients.

How does your training and diet change leading up to a match?

We spend large chunks of the year away from home, staying in hotels and living out of a bag. As a squad we get on really well and for the most part we enjoy spending the time together. There are always rooms hosting a movie night, a games night or even just a place to go and have a good old gossip. We normally all like to get out of the hotel when we can for a change of scenery, so there are always regular trips to the local coffee shops and nearest parks for a walk. However, after a good number of weeks away it’s always nice to get back home and not see the girls for at least two or three days.

What is life like on the road when you are part of a big team?

My training routine prior to a match is always very consistent. I like to go through the same physical warm up and stick and ball drills every time. The main difference on a match day is allowing at least two and a half hours between my

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olympic edition

How do you cope with the pressures that come with being a goalkeeper and the emotions that derive from goals going in? I have learnt to enjoy the pressure that comes with goalkeeping. It’s an unforgiving position and letting goals in, as frustrating as it is, is just part of the role, something that will always happen. However, I believe keepers have the power to change the momentum of a game by making big saves, and it’s those saves, and the emotions that you get when you make one, that makes all the conceding worth while. As a keeper, you need to have high levels of self-belief, be able to move on from mistakes quickly, and you can’t afford to fear failure or the pressure of the position. It’s all about playing with a smile on your face and enjoying it.

How do you maintain your motivation? I tend to do three things: • Focus on my long term goals. I remind

myself why I’m working so hard and try to imagine exactly what I want to accomplish. I tell myself regularly that the only way I will be able to reach my goals is if I continue to work hard. • I try to generate the feeling of inspiration and pride that I will experience when I reach my goals. • I ask myself on a daily basis, ‘Am I working as hard as my greatest competitor?’ and ‘What do my team need from me today?’

What do you do in your downtime? I love to put my feet up and watch a good box set, or catch up with friends and family.

Favourite motivational tune? ‘O Fortuna’ by Spiritual Project.

main meal and the game, so I don’t feel too full but have enough energy. About 45 minutes before the game starts, I will always eat a banana and have a can of Red Bull. The sugar increases my energy levels and the caffeine helps my concentration.

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19/07/2016 24/05/2016 12:52 10:33

OLYMPIC EDITION

‘I’m hugely excited about representing my country’ Life Fitness supports ambassador Jamie Burdekin with Rio 2016 preparations

his summer, Paralympian Jamie Burdekin has continued his build up for Rio 2016 by claiming his second Super Series quad double title of 2016 in the Japan Open Challenge. In light of his recent success, the British number two details his preparations for this year’s Paralympic Games and the support he has received from Life Fitness on the road to Rio.

1. What are your plans for Rio and what does your preparation involve? At the moment, I still have one tournament before Rio. I’ve just competed in the French Open and British Open, so I’ve got a few weeks of training ahead of me. It’ll be my third Paralympic Games so I’m hugely excited about representing my country. I’m really looking forward to seeing Rio and experiencing the amazing culture and atmosphere.

2. As a Life Fitness ambassador you have access to some of the most state-of-the-art equipment. How has this helped your performance?

Having access to Life Fitness equipment both at home and my local training facility has meant that my fitness has significantly improved, my stress levels have been reduced and I can train at a time that’s convenient, especially as I can work around family commitments.

Row GX provide two forms of essential cardio, which is everything I need for my training programme.

3. What’s your favourite piece of Life Fitness equipment and why?

It’s a huge honour to represent my country and also compete in Rio as a Life Fitness ambassador. Wheelchair tennis has opened so many doors for me and I’m very proud of what I’ve achieved.

It has to be the Life Fitness Optima Series Dual Adjustable Pulley (DAP), as it offers a full body workout and is just so versatile. I use it all the time in my home gym. It provides stabilisation and I use it for body weight training about four to five times a week.

4. What other pieces of Life Fitness equipment do you use as part of your training? As well as training in my home gym, I also use the gyms at Crosby Lakeside Adventure Centre and South Ribble Tennis Centre as both have Life Fitness equipment and it provides great continuity. I’ve been using the Life Fitness Row GX Trainer, which has really helped transform my training and performance. I also use a SCIFIT hand bike and free weights. The SCIFIT handbike and the

5. What does it mean to you, competing in your third Paralympic Games?

Having competed at the 2008 Paralympic Games in Beijing, we all felt there had been a real step-change in the way Paralympic athletes were viewed. It really raised awareness and showed that disability is no barrier to success. London 2012 was really special. Not just because it was our Home Games, but Paralympic athletes became household names and it really helped put wheelchair tennis on the map.

6. What are your aspirations for this year’s Games? Building on the successes of this year so far, I am hoping to make 5th place in Rio. I know the support we’ll receive will be phenomenal and everyone back home in Liverpool will be behind me all the way.

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olympic edition

‘I ENJOY THE PRESSURE’ Gordon Benson, Olympic Triathlete, talks us through his training in preparation for Rio

How does it feel to be told that you are going to represent your country at the 2016 Olympics? It’s great to tick off a lifelong goal, so a sense of massive achievement, but also relief as I put a lot of time and effort in this winter to make it possible. It was great to eventually get selected for the team!

Do you feel the pressure, representing your country at such a young age? 22

I enjoy the pressure upon me as it pushes me further and aids delivery of better and better results. I’m relatively laid back, but I still feel the pressure. I enjoy everything I do, which really helps.

How did you get into triathlon? I was swimming and running from a young age. After several years, I made the natural progression into triathlon and soon found myself in high-level competitions.

What does an average training day look like? I usually swim, ride and run everyday, with each day having differing intensities, but the training week totals around 30 hours. I also use the gym twice a week and occasionally do yoga.

And how about diet-wise? I try to eat a balanced diet, mainly comprising of carbs for energy. I also try and consume protein after high intensity sessions, and calcium rich foods to increase my bone health. My favourites

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olympic edition

I prefer cycling the most, but enjoy all three. I just really enjoy being able to reach high speeds whilst descending all under my own steam, and it’s amazing how far you can go and explore. It’s also quite a sociable sport to do whilst training and it’s great getting out into the Yorkshire Dales with the lads.

How do you maintain your motivation?

What do you do in your downtime? In my downtime, I like to spend time with my mates and we usually watch sport. I watch everything from football to extreme sports. It’s great to occasionally go and support the local teams where I live in Leeds, like the Leeds Rhinos [Rugby League] or the Yorkshire Vikings [T20 cricket].

Favourite motivational tune? I like to listen to music that helps me relax so I don’t get too stressed pre-race, something like Alina Baraz or Loon Lake.

I’ve always been motivated, because I love what I do and I’m a very competitive person. I’m always doing everything I can to get continually better and any disappointment I do

suffer, I use to motivate me for my next race.

What’s your favourite discipline out of swimming, cycling and running?

include pineapple, stir-fry, and pasta with chicken and pesto. I always stay hydrated, drinking 3 to 4 litres per day, and I drink Red Bull prior to my intense sessions in order to get a caffeine and energy kick. © © Red Fivos Bull Averkiou, ContentShowshoots Pool

How does your training and diet change leading up to race day? Prior to racing, I simplify my diet and load up on carbs. I also utilise different products in order to aid my performance, such as beetroot juice for the nitrates and caffeine.

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‘After This We’re Getting Pizza’ Gym Bag This stylish cotton holdall is large and lightweight, perfect for everyday gym use. It’s two leatherette handles give you a bit more support for carrying even your heaviest belongings to and fro, and the two pockets at either end are perfect for holding headphones and padlocks. Top marks for putting into print what we’re sure everyone is thinking! £24.99 from www.gettingpersonal.co.uk

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iSport Superslim Wireless headphones Connected to your phone via Bluetooth, meaning no wires to tangle when you’re running, these headphones have a 30 foot wireless range, enabling you to leave your phone to the side while you’re at the gym. Ideal for summer workouts as they’re sweat-proof, with a patented sport clip so they stay in your ear. The perfect accessory for your fitness regime. £109.95 from www.monsterproducts.com

Hurricane ISO 2 The perfect blend of comfort and durability, these trainers feature an EVERUN topsole, delivering smoother transitions and all-day cushioning, as well as an EVERUN landing zone in the heel. The ISOFIT upper helps stabilise your foot while you enjoy a long day on the road, while a new TRI-FLEX outsole configuration allows for better ground contact and a smoother ride. £135 from www.saucony.com

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olympic edition

‘Bring it on!’ Joanna Rowsell-Shand discusses London 2012, women in the sports industry and her preparation for Rio How does it feel to be told that you are going to represent your country at the Olympics? I was incredibly proud when my selection for London was confirmed but it wasn’t really a moment of celebration. I wasn’t going to the Olympics for the tracksuit, I wanted to win! So when selection was confirmed it was special, but just another stepping stone on the way to the ultimate goal.

How did you first get into cycling? I started cycling aged 16, having been talent spotted at school. In 2004 British Cycling were on the look out for new cycling talent and visited schools up and down the country. I took part in some basic races on the school playing field and after performing well I was invited back for further, more scientific, testing. I was identified as having the raw talent to be a future potential Olympic cyclist based on the power outputs I could produce. As a result, I joined a local cycling club and within a year I won my first National Title. I then went on to join the Junior National Squad in 2006.

When training, what does an average day look like exercise-wise? A normal day of training will usually involve two sessions. A morning session

either out on the road or on my Wattbike for one to two hours, and an afternoon session at the Manchester Velodrome riding on the track with the other riders in the squad, which is a three hour session.

What is your diet like when you’re training? Breakfast will always be porridge with fresh fruit and a high protein yoghurt. During training I use a combination of specific sports bars and gels, as well as real food such as a banana or homemade oat and peanut butter ‘protein balls’. I always have a whey protein shake after each training session. Lunch will be a high carb and protein meal to fuel my next session, such as pasta and chicken with vegetables. The afternoon session will involve the same combination of sports food and real food, and another shake post session. For dinner, I eat another high carb and protein meal, such as salmon with sweet potato and vegetables. I will then have a casein protein shake before bed.

What does your pre-race training and diet look like in comparison? Pre-race training will involve a lot less volume, so usually a morning session of just 30 minutes followed by a shorter

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Â© Wattbike

olympic edition

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olympic edition

Within British Cycling I would say I have never experienced sexism. The women’s team pursuit squad have fantastic support from some of the best staff in the world. However, within road cycling there is a lot to do to bridge the gap between men and women in terms of pay, TV coverage and prize money. As a track cyclist, I would say the only inequality within track cycling is there is no women’s Madison Race at the World Championships. Other than that, I have no personal complaints within my specific area of the sport, but in general I would love to see complete parity for men and women across all the cycling disciplines.

Who has been your biggest inspiration?

afternoon track session of about one and a half hours. I would follow the same eating pattern but adjust my quantities of carbohydrate to take into account the reduced training volume. I still try to maintain my protein intake and keep up with plenty of fruit and vegetables.

How do you maintain such a high level of motivation? I set myself goals and I am very motivated to achieve what I set my mind to. As soon as one target has been achieved, I find I am quickly looking ahead to the next competition I want to perform at and setting myself new goals. With a clear, defined target, I work back from this goal and plan my training phases. It is only human to have days when I don’t feel as up for it as other days, but I accept this is part of the sport. I listen to my body and there are some days where I may need to take an extra recovery day if my body is just saying ‘no’. I usually find this sorts me out and I am firing on all cylinders the next day. If motivation wanes for any longer, I always find watching back video clips of successful races very motivating. Whether they are my own races or

watching back a different bike race where a friend or teammate has won, I find that very encouraging.

How did it feel to win gold at London 2012 in front of a home crowd? Winning gold at the London 2012 Olympics was the best experience of my life. It was very special, and a moment I will never forget. Going into London we were the World Champions and World Record holders, so there was a lot of pressure to win the gold, but the most pressure always came from ourselves. We were going there for gold and didn’t want to settle for anything else. When I was standing on the podium it felt surreal that it had all come together and worked out. I still don’t think it has fully sunk in that I am an Olympic Champion from a home games. It is something many athletes will never be lucky enough to experience.

Victoria Pendleton has been very vocal about sexism and bullying within women’s cycling, what are your views?

When I started cycling in 2004, I was inspired by watching Bradley Wiggins and Chris Hoy at the Athens Olympics, where they both won a gold medal. They have gone on to have amazing careers over a variety of events and I have been lucky enough to be part of many GB Teams competing alongside them. Bradley and Chris are both great, down to earth guys who love to have a laugh and make everyone feel welcome, brilliant qualities in such great champions.

How are you feeling leading up to Rio 2016? Rio preparation began back in August 2014, after the Glasgow Commonwealth Games. There was an 18 month qualification period from September 2014 to March 2016, so all the races we competed in during this time were important to ensure we qualified for the Olympic Games. We had our last race in March this year, which was the World Championships where we finished third behind the USA and Canada. However, our time from the bronze medal final was actually quicker than the times in the gold medal final, so it is all to play for! Training for the last few months has been going well so I am excited to go and race, I’m sure there will be some close battles, so bring it on!

Joanna Rowsell-Shand is an ambassador for Wattbike: www.wattbike.com

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reader letters

Reader Letters FIRE

AWAY! Q: ‘I want to start an online course but don’t know how to begin?’ A: Creating an online course is a great way of generating revenue and expanding your profile. In order for it to be successful, you will need to establish whether there is any demand for what you are offering. The best way to do that is to build your audience and find out what they want from you. A free gift or giveaway that people can download from your website in exchange for their email is a great way to do this. The technical term for this is ‘lead magnet’. When your audience is of a suitable size, and you’ve kept them engaged by sending them valuable content, you can begin to ask them questions about what you want to do. Although this is a lot of hard work, it is a far more costly process taking time off work to build a course that nobody wants to pay for. Q: ‘I’m exhausted as I have taken on too many clients because I need the money. How can I fix this?’ A: If you find yourself overworked, you

need to start pruning away some of the more time-consuming clients. Although it is quite an extreme example, I would suggest halving your clients and doubling your rates. This would maintain your current level of income, whilst freeing up half of your time. You will be able to charge more to less people if you give them more value. You need to add in something that they appreciate and want that doesn’t cost you much extra money or time, so they will stay happy with the increased rates. Q: ‘I’ve been trying to ask my audience questions, but not many people are replying. What am I doing wrong?’ A: The usual reason people aren’t commenting on your posts is because you haven’t yet built up a reputation as someone who is paying attention to what they need. It is paramount that you respond to every comment you get and your responses must be considered, informative and helpful. At first it will be difficult for people to admit to what they’re struggling with in a public space like Facebook or Instagram, but when

Marketing and graphic design hero Thad Cox answers your questions they see the value of your answers they will start to ask. Keep going, build trust and prove to your audience that you respect and value your interactions with them. Q: ‘I’ve been posting regularly for a while now but don’t seem to be getting any response. Why is this?’ A: It’s always good to step back and consider if your content is valuable to your audience. A common cause may be that your posts are relevant to the people you know, but not people you don’t. Before posting, check if your content is useful, informative or entertaining. If your content has a broad appeal and is valuable, it has a greater chance of being appreciated and shared, which will bring people to you and increase awareness of what you do.

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TRY SOMETHING NEW

Brazilian Jiu-Jitsu

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Â© Jose Gil/Shutterstock.com

Adjusted from Japanese jujutsu by Brazilian Helio Gracie, this form of the martial art is focused on those with a smaller frame with most of the combat taking place on the ground

29/07/2016 15:05

TRY SOMETHING NEW

razilian Jiu-Jitsu (BJJ) is a martial art and combat sport that teaches a smaller person how to defend themselves against larger adversaries by using leverage and proper technique. The Gracie family, the founders of BJJ, modified judo and traditional Japanese ‘jujutsu’ to create the art. It contains stand-up manoeuvres, but it is most famous for its devastating ground-fighting techniques. Gaining superior positioning—so one can apply the style’s numerous chokes, holds, locks and joint manipulations on an opponent—is the key in BJJ. Brazilian Jiu-Jitsu’s roots began in the early 1900s. Esai Maeda, the chief of a Japanese immigration colony who was assigned to Brazil, befriended Gastao Gracie. Maeda, a former jujutsu champion in Japan, taught the art to Gracie’s son, Carlos. In 1925, Carlos and his four brothers opened the first Jiu-Jitsu school in Brazil. Carlos’ younger brother, Helio, adjusted the techniques to suit his small frame, thereby creating Brazilian Jiu-Jitsu. Upholding the premise that most of the advantage of a larger, stronger opponent comes from superior reach

and more powerful strikes, both of which are mitigated when grappling on the ground, Brazilian jiu-jitsu emphasizes getting an opponent to the ground in order to use ground fighting techniques and submission holds involving jointlocks and chokeholds. A more precise way of describing this would be to say that on the ground, physical strength can be offset or enhanced by an experienced grappler who knows how to maximise force using mechanical advantage instead of pure physical strength.

There are a whole host of benefits to training in Brazilian Jiu-Jitsu. A bit of an obvious one, but BJJ is an excellent form of self defence and has been proven to be one of the most effective martial arts on the planet, as demonstrated by a never ending stream of MMA fighters arm barring and choking their way to victory. It’s never nice to think about the possibility of being attacked, but with the help of BJJ you’ll have the tools to turn the situation around safely and effectively. BJJ is also an amazing full body workout. A typical class will include cardio training, stretching, breathing work and some form of resistance workout (usually derived from working with a resisting opponent!), building strength, endurance and increasing flexibility. You’ll also learn how to fall without hurting yourself, as a good portion of BJJ takes place grappling on the floor. As a student you’ll throw your classmates, sweep their feet from under them and trip each other over dozens of times in a class. From the warm up and drills through to sparring, you will be crawling by the end!

For more information or to find a class, visit www.bjj.org.uk

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Even Olympic athletes have to start somewhere! Bodyweight exercises are easily accessible to anyone, anywhere, needing no special equipment to complete.

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Working your quads, calves and hamstrings, squats are a highly functional movement, working a lot of the major leg muscles. It strengthens and tones the lower body and is simple enough for even beginners to master.

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A highly effective bodyweight exercise, bridges will work your core alongside toning your glutes. More advanced variations will spread the tension further, hitting your hip flexors, quads and obliques as well.

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Challenge your balance, agility, proprioception and coordination with mountain climbers. Proper alignment is essential in order to properly work out the muscles involved, including your upper arm muscles, core and legs.

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olympic edition

‘IT’S GOING TO BE INCREDIBLE!’ Joe Clarke, Olympic Canoe Slalom, is going for gold in Rio

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olympic edition

How did you get into Canoe Slalom? It’s quite a niche! I first tried kayaking with the Scouts, then a few years later there was an opportunity at school to try it out through the local canoe club. I expressed my interest and then the following week in assembly they announced my name.

What does an average training day look like?

What does an average day look like diet wise? On an average day I try to eat 2g of protein per kilogram of bodyweight. Around that, I ensure to get at least five portions of fruit and veg a day, as well as a can of Red Bull for an energy boost before training. I don’t tend to watch my carbohydrate intake too much, I just eat them when I feel I need them.

I will normally train at Lee Valley White Water Centre, once in the morning at 8.45am until 10am, and then again in the afternoon from 2.45pm until 4pm.

If I’m not on the water in the afternoon, you’ll find me in the gym.

How does it feel to be told that you are going to represent your country? It’s a dream come true, something that has been a goal since I watched Campbell Walsh win silver in the 2004 Olympics in Athens.

Is there anything you do to help deal with the pressure? © Red Bull Content Pool

It’s a choice; you can choose to let the pressure get the better of you, or embrace it and use it to get your best performance. It’s about understanding how you will operate best and trying to adapt the situation to benefit you.

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olympic edition

How does your training and diet change leading up to race day?

How do you overcome the fear factor that comes with a sport such as Canoe Slalom?

Coming into competition, the intensity of sessions increases due to it feeling fresher, but the volume of the sessions reduces significantly. The same happens with my diet, I eat a lot less, but try to get at least eight to 10 portions of fruit and vegetables, with a good balance of protein and carbohydrate to keep me fuelled, but no overeating.

I think it’s a natural process. The more you experience, the more you become comfortable with your surroundings, then as you become too familiar, you then begin to push the boundaries again, keeping that respect for the water.

What’s the craziest thing you’ve done in a canoe?

The majority of training that I do is upper body, working on my core, shoulders, back, and chest, to gain a good all round upper body physique with no weaknesses in the chain.

What are your thoughts on Rio 2016? I’m so excited about Rio 2016, I have spent a lot of time out in Rio preparing and trying to get as much of a ‘home advantage’ as possible. It’s my first Olympics and it’s in Brazil; it’s going to be incredible!

I guess I’m working towards my goal of winning medals at the Olympic Games and World Championships. I want to be ranked number one in the world, so it’s easy to motivate myself towards that. I think the real challenge would be if I ever achieve my goals, how would I continue to motivate myself then?

What do you do in your downtime? In my downtime I like to play Xbox, edit videos, take photos and relax! I spend so much time training that when I actually get some downtime, I don’t feel like doing much other than chilling out.

Motivational tune? Cheesy, but I would definitely have to go with ‘Eye Of The Tiger’!

One of the craziest experiences since I’ve started kayaking actually happened this year. I flew to New Zealand, to the South Island, and decided I was going to create my own slalom course on a natural river that was deep in a gorge. It was only accessible by helicopter, so was super remote and added to the fear factor because you knew if anything went wrong, you would be in serious trouble!

Do you focus more on upper body training?

How do you maintain your motivation?

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HEAD GAME

Is mental training as important as physical training? Mollie Millington gets to grips with sports psychology and what it can mean for your workouts BY MOLLIE MILLINGTON

ou may have heard of sports psychology, performance psychology, mental training and getting your ‘game face’ on. These all refer to the psychological factors that can affect your physical performance. The mind and body are interconnected, and although you may be aware of some of these connections, others occur behind the scenes. Casual gym goers and amateur athletes don’t consider this aspect of training, instead focusing on physical outcomes, such as increasing a one rep max or achieving

a personal best. Mental training is becoming more popular as a vital part of a successful training plan.

Why you should be mentally training Andrew Cohen-Wray, mental performance coach, run coach and international masters athlete (www.athleteinmind.co.uk), says: ‘Mental preparation is key to any sporting performance, as being prepared mentally can have many positive influences on how you will perform, regardless of what sport you compete

in. Being nervous affects your physical state and can waste much needed energy reserves.’ Claudia Schroegel, triathlon coach and Neuro Linguistic Programming (NLP) master practitioner (www.ar-endurancesports.com) agrees, saying it is ‘actually an athlete’s mind, not their body, that gets the final say in determining how fast or far they go in training and thus how well they do during a competition.’ She also says the mind is always one step ahead of the body, influencing how much effort is expelled during a session.

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HEAD GAME

Is it just a positive outlook? Mental training can include visualising what you want to happen. Owen Farrell does this before taking a kick during a rugby match. Cohen-Wray says: ‘Simple visualisation techniques can help reduce stress, nerves and even fears of failure or losing.’ You can also have a routine that helps you feel calm, such as a specific sequence of exercises during your warm up or putting on your kit in a certain order. Affirmations or mantras are another way to tune the mind in to your performance. Phoebe Thomas, personal trainer and running coach (www.runningwithus.com), uses ‘soft and light’ as her mantra while out for a run to maintain an ideal posture and foot strike.

When to incorporate it

Dr. Josephine Perry, sports psychology consultant (www.performanceinmind.co.uk) says: ‘You can learn and practise mental skills at any time. You don’t need to be training and in fact it can be better to learn the skills away from distraction and then put them into practice when in training.’ You can take advantage of rest days and even time off injured to continue your mental training. Schroegel points out that stress and a busy lifestyle will delay recovery, so meditation and mindfulness are useful in promoting recovery too. If you develop your mental strategy properly, you can keep yourself going when you start to fatigue, as the body will naturally have some energy stores available. You will just need to convince yourself to keep going. As the saying goes, the mind will quit long before the body does.

Mollie is a London based personal trainer and wellness coach. Visit her website at www.ptmollie.com or tweet @PTMollie

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OLYMPIC EDITION

‘I CAN’T BELIEVE IT!’ Two-time Olympian, World Series Champion and EQ Nutrition supported athlete Tonia Couch speaks to us about her training, nutrition and what five songs get her fired up

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OLYMPIC EDITION

Talk to us about your training, how do you prepare for a comp and maintain your fitness levels throughout the year? Does your regime mostly consist of strength and conditioning or do you mix it up? How do you reach your peak condition? In the off season we have to get our fitness levels up, so we do a lot of circuit training, which includes a lot of sprints. Once our fitness is up to scratch we move on to weight training, working closely with our strength coach Ben Forniss to get us competition ready. We focus mainly on strength and explosion work in the gym, so a lot of squats and cleans.

Talk us through your diet pre and post comp, how do you fuel and refuel?

You started off in gymnastics, what made you take up diving as a sport? I started diving after I dislocated my elbow as I wanted to try something new and I fell in love with it.

You must have nerves of steel, was there ever a time when you had to overcome the fear of diving from such a height? The first thing I said to my coach when I started was, ‘I will never dive off the 10m board.’ The next thing I know, I’m screaming all the way down from 10m. It’s so high, but as soon as you’ve done it once you realise it’s not so bad after all. In fact, it was so much fun!

Tell us the secret of hitting the water from such a great height making a minimal splash? I wish there was a secret! If you keep your body tight and grab your hands, you should be able to keep the splash down.

With all of the hours training that you do, how do you stay so motivated and dedicated? Finishing a great session makes me really proud and ultimately is what keeps me driven! It makes me want to get back in the pool and keep improving.

How do you handle the nerves of competing at one of the world’s biggest sporting events? I get nervous, but that’s a good thing. It gets me ready to compete. I put myself in a bubble and focus on my dives one at a time.

What’s the worst thing that’s ever happened to you whilst diving? Landing flat! That hurts a lot.

Who’s on your playlist at the moment? Anything upbeat that I can sing to. It’s usually the top 20 BBC Radio 1 songs, but my favourite songs to train to at the moment are: • • • • •

Whitney Huston – any song of hers! Beyonce – ‘7/11’ Drake – ‘One Dance’ Rihanna – ‘Work’ Fifth Harmony – ‘Work from Home’

How does it feel to be told you’ll be representing your country at the Olympic games? Amazing, I can’t believe it! All the years of training pays off when I’ve made it to the most important competition of my life.

You achieved some of your best finishes at the World Series last year for both the individual 10m platform and 10m synchro. What are your goals for Rio? My aim for synchro and individual is to compete against myself! If I can beat my own score then I know it can place me

I’ll make sure I’ve had a healthy and filling breakfast before competitions. I usually go for porridge with some honey! Straight after I compete I have an EQ Nutrition diet whey shake with a light snack. Recovery is key, as I will usually only have a day or two before I compete again.

high in the rankings. I can’t control what others are doing and how they dive, so I focus on what I need to do!

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TRY SOMETHING NEW

CAPOEIRA PT Magazine takes a closer look at the Brazilian martial art

ue to its temperate climate all year round, Brazil has a thriving sports scene. With football the favourite in the country, as demonstrated by numerous championship wins, we focus here instead on the understated national martial art. Capoeira is primarily a martial art fused with dance. There is much speculation surrounding the history of the sport, however it’s widely thought to have originated in the 16th century by slaves, who were taken from West Africa to Brazil by Portuguese settlers. Barred from celebrating their culture and strictly prohibited from practicing any martial arts, it is thought that capoeira was born as a method of circumventing these laws. For example, violent kicks were disguised by the musical elements and fluid movements, which were then combined with West African philosophies to save it from being recognised as any form of traditional custom. As such, capoeira came to life as a survival tool, to help these slaves preserve their cultural identity and provide a much-needed form of self-defence. This is all speculation; the truth about capoeira’s foundation may truly be lost in history, due to the secretive nature under which the sport was first performed. While the past may be shrouded in mystery, the art has been captured in stories, music and the movements.

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TRY SOMETHING NEW

WHY CHOOSE CAPOEIRA? The sport provides some great benefits: • Regular practice builds fast reflexes and superior agility, as capoeira is all about reacting quickly to evade and ‘attack’ your opponent • As with all exercise, practicing boosts your endorphins, as such the art does wonders for relaxing the mind and body • Capoeira will have you bending, twisting, curling and stretching, developing mobility throughout most joints and muscles • Good for increasing stamina, as the weight-bearing movements in all directions are incredibly demanding on the cardiovascular system

There is no one resource for finding nearby capoeira classes, however many gyms offer classes (Fitness First for example – www.fitnessfirst.co.uk), or head to a specific capoeira institute for expert advice (www.londonschoolofcapoeira.com)

• Capoeira will completely strengthen your upper arms, chest, shoulders and back, as many of the movements require taking the body’s full weight through the hands

Nowadays capoeira doesn’t have to be hidden away, and with a multitude of classes across the UK it certainly isn’t hard to get into. Be aware - capoeira isn’t just a form of exercise, it’s more of an art form and takes years to learn. Expect to take at least a year to be ready to take your first grading, and as you get more advanced, it may take two to three years to progress to the next level. There are no shortcuts, so only the strong-willed need apply!

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21/07/2016 10:22

ONLINE GYM

A Gym On A

Global

Scale Grenade® launches the first ever online global gym that achieves results through workouts, nutritional information and fitness education

ver the past six years, Grenade® has built a reputation as a leading sports supplement brand. Now ready to reveal its next venture, Grenade® has teamed up with personal trainer, fitness model and transformation coach, Jamie Alderton, to create the first online global gym.

subscription based ‘Hub’ that is accessed in one swift click through your Facebook profile. Including video content, meal plans, workouts and advice, there are currently three programmes for different requirements. ‘Lean’ looks at how to increase fat loss, ‘Mass’ is for those wanting to build muscle and ‘Shape’ is specifically aimed at the female audience.

Grenade® Fit focuses on taking the confusion out of training, making the process simple, engaging and unlike any other gym experience. Creating a physical, as well as virtual gym, the online system will teach you how to transform your body through workouts, nutrition and mind-set training to help build physical and mental strength.

‘Lean’ promises to get you out of the continuous cycle of trying different workouts and diet plans, without success, and aims to give you real results, and keep them! Jamie Alderton is known for helping people get ‘shredded’ and his ultimate tip for consistent weight loss that stays off is to find a workout or activity that you enjoy doing. It needs to be a long-term solution, and the Lean FIT programme that the company has created is one that is maintainable, sustainable and enjoyable.

Introducing you to a global network of like-minded individuals, the new website is dedicated to helping you achieve your desired results and showing you how to continue improving. Answering the questions both how and why, you’ll learn what is needed to reach your goals, and why you’re doing it in such a way. Making sure the right tools are available for each individual to be successful, the site is full of the best content, videos and tips. Grenade® Fit will be providing a

If you’re looking to build muscle, ‘Mass’ will be more up your street. Acknowledging that the process is by no means easy, and won’t be achieved quickly, the programme will educate you on the right techniques to build mass. A diet plan of hand-selected meals has also been included to ensure you’re working

on all the aspects needed to achieve your goals. And finally, ‘Shape’ aims to change the way you view food and dieting to help you get in the best shape of your life. With a support community to keep you on the right track, the nutrition plan provides you with a TDEE (Total Daily Energy Expenditure) calculator so you can plan the right amount of calories you need per day to still be losing weight, yet maintain good energy levels for hitting the gym. With all the programmes offering the first two weeks free, get involved with this growing gym phenomenon and try the programme that’s right for you.

Visit www.grenade-fit.com

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NUTRITION

All about

Fats Is fat really the enemy?

BY JOE CONKLETON

ats have a bad reputation for being the ‘evil’ macronutrient and the one that we should avoid at all costs, if we are to be healthy. Marketing has not helped with this issue, as low fat and fat free alternatives have become more and more popular. Companies selling these foods know that foods with healthy fats and less sugar are of course more beneficial to their average consumer, but they also know the perception of fats in the diet is bad, and that advertising foods to target that perception will sell. These ideas are molded by our education and encouraged by advertising, and must be altered through the same media in order for a change to occur. I do think that there has recently been positive movement on this, but there is still a lot of work to be done in relation to the average understanding of nutrition in general. So, why are fats such an important component of our nutrition and a crucial topic to educate our clients on? Dietary

fats have many different roles in the body. As the most energy dense nutrient available to us, it is an important energy source. Fat helps to build and balance our hormones, as well as form our brains, nervous systems and cell membranes. Educating our clients on fats that actually improve overall health and metabolism, and helping to introduce them into their diet can be a small change that makes a great difference. When people think negatively of fats, it is because they are only aware of trans fats and the detrimental effect that they can have on their health. Most are unaware of the ‘good fats’ available to them. Unfortunately, many clients’ diets will be high in trans fats when they first come to us because of the popularity and convenience of fast processed foods. These foods are always high in trans fats, as well as being a large barrier to achieving any kind of health and fitness goal. The long term side effects include increased risk of heart disease, Alzheimer’s disease and other serious illnesses.

Ideally, we want to encourage our clients to consume a diet that has a good mixture of saturated fats, which include mainly animal protein and some plant sources such as palm oil, and the ‘healthy fats’, which include the omegas, and monounsaturated fats. In essence, the majority of our fat intake should come from oily fish, plant-based oils, nuts and seeds, with the input of animal protein for non-vegetarians of course. Not only will this contribute to optimal health, it will give our clients a great base to work from when pushing to achieve health and fitness goals.

Joe is an exprofessional footballer who was forced to change his career following an unfortunate lumbar spine injury. The highly in demand PT now uses his passion for fitness to motivate others.

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nutrition

We discover how fennel can aid more than just your digestion

he health benefits of fennel have been known for many hundreds of years, with the bulb being used for natural remedies in ancient times. Widely reported for its use as an aid for digestion, fennel has many other health benefits to make it well worth adding to your diet. With a light liquorice taste, fennel is most often used in teas, but can also be turned into broths, as part of a salad, griddled or roasted with your other favourite vegetables.

The potassium, magnesium and calcium found in the bulb will also help to keep your blood pressure in check, as well as the combination of vitamins being useful for boosting your immune system and heart health; however those on betablockers should avoid a high level of potassium rich foods such as fennel.

A source of vitamin B-6, which plays a role in your metabolic system by breaking down proteins and carbs, your body will be able to utilise these for energy quicker. Vitamin C has been shown to promote collagen in the skin, and with 46% of your daily intake, fennel could be a natural way of keeping your skin looking younger and improving skin texture, sounds good to us!

ÂŠ Ftania | www.shutterstock.com

An average fennel bulb will have just 73 calories, however it has 0.5g of fat, 2.9g of protein and 17g of carbohydrate. It also contains 28% of your daily fibre intake, 25% of you daily potassium and 46% of your vitamin C.

With iron, calcium, manganese, phosphorus, zinc and vitamin K all found in fennel, these vitamins are needed in the body for good bone health. Adding it to your meals makes a lot of sense for those doing weights or strength and conditioning exercises.

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nutrition © Margouill80photo / shutterstock

Guka Tavberidze, founder and CEO of Savse Smoothies, talks us through what a colourful diet can do for you

he UK’s recommended five portions of fruit and vegetables a day is one of the lowest around, with Japan advising citizens to eat at least seven and France suggesting 10, but two thirds of Brits still aren’t managing to eat their five portions. Phytochemicals, substances found only in plants, help your body fight disease and promote good health, with different phytochemicals found in different coloured fruit and veg. Smoothies and juices are a fantastic way of packing in those extra nutrients if you’re struggling with your intake. Nearly every fruit or vegetable can be used, so step up your game and literally taste the rainbow! Orange and yellow fruit and veg help prevent heart disease, promote healthy skin and protect against arthritis and asthma.

of heart disease, high blood pressure and protect against cancers, particularly prostate cancer.

skin, protect the heart, and may offer protection against cancer, particularly ovarian.

Red peppers have twice the vitamin C of their green cousins, making them a great immune system booster. Purple and blue fruits and veg are great for anti-aging, maintaining memory function and even urinary tract health.

If you can’t get to the shops to buy fresh fruit and veg, frozen peas are a great source of bone-building vitamin K and manganese.

In the 17th century, the carrots we ate in the UK were all purple. Purple carrots are now making a comeback in supermarkets as they contain 28 times more antioxidants than the orange carrot and are packed with anti-inflammatories. White fruit and veg lower blood sugar and cholesterol, and contain anti-inflammatory and antibacterial properties.

Sweet potatoes, for example, are packed with vitamin C, manganese, copper, pantothenic acid and vitamin B6, which can protect you against the effects of aging.

Garlic has been touted as being able to help hair grow, cause acne to disappear, and keep colds and flu at bay. To get the most out of garlic’s active chemical, allicin, cut a fresh clove up and expose it to the air for a little while before you cook with it.

Red fruit and veg have anti-inflammatory properties and may help lower the risk

Green fruit and veg promote a strong immune system, healthy eyes and

Savse, with a great range of smoothies including Super Red, Super Green, Super Purple, Super Orange and Purple Carrot, want to spread the word on how important it is to consume different coloured fruit and veg, to give your body everything it needs. Savse are the UK’s fastest growing smoothie company, found in supermarkets nationwide as well as Selfridges, Harrods and Harvey Nichols. Head to www.savse.com to find out more about their delicious range.

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RIO nutrition

Marcos Ribeiro, owner of Brazilian Nutrition, brings the flavours of Brazil to your kitchen as he shares these delicious recipes

RECIPES

Açai in a bowl Açai palm trees are typically from Northern Brazil (Amazon Rainforest). They produce a small, darkpurple berry with a whole host of antioxidants, amino acids and essential fatty acids. It is found throughout the country in a prepared and frozen version (with syrup). Açai is considered a superfood, bringing many benefits to the body such as increased energy levels and boosting the immune system. There are many ways to prepare açai, the most popular being açai in a bowl with a variety of toppings (fruit and granola). It is also a good pre-workout option, and can be found in Brazilian shops all over the UK.

Method: In a blender, add banana, açai pulp, strawberries and the milk or orange juice. Blend on low until larger chunks are broken down, then gradually increase the speed, adding a splash of milk or juice at a time, and stopping to scrape down sides of blender if needed. When the ingredients have mostly come together and all of milk or orange juice has been added, blend on high for 15 to 20 seconds more. Pour açai purée into a bowl and arrange toppings. Sprinkle with granola and drizzle with honey (if using).

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Ingredients: • ½ small banana • 100g frozen açai berry pulp • ½ cup frozen strawberries • ½ cup unsweetened vanilla almond milk or orange juice (optional) • Toppings can vary, but favourites include strawberries, blueberries, chia seeds etc

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nutrition

Pumpkin and coconut

protein tart Coconut and pumpkin are part of the vast and healthy Brazilian table. Coconut is a source of healthy fats (needed to burn fat and improve overall health), and the pumpkin provides good starchy carbohydrate.

Ingredients: • 120g pumpkin • 70g fresh coconut • 2 eggs and 2 egg whites • Stevia and cinnamon Method: Blend all the ingredients and then add the fresh coconut to the mixture. Pour it in a silicone tray. Cook it in the oven for 25 minutes at 180°C. Once out of the oven, sprinkle over the cinnamon and enjoy!

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Crepioca (crepe made of tapioca)

Tapioca is a starch extracted from the cassava root (native of Northern Brazil). It is one of the purest forms of starch. Each cup provides 23.9g of carbohydrates and 105 calories.

Ingredients: • 3 eggs • 6 tsp. tapioca Method: Mix the ingredients in a bowl using a fork. You can add pink salt, pepper, or other flavourings of your choice at this point. Warm a non-stick frying pan. Pour the mixture in and wait until it turns golden in colour. If you wish to increase your protein intake, simply fill it with chicken, low fat cheese or meat.

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nutrition

Sweet potato and chicken shepherds pie (‘escondidinho’ in Portuguese) A variation of the fitness fanatic favourite, sweet potato and chicken. This recipe was adapted to the fitness field in Brazil, where the original recipe is full of unhealthy ingredients such as full fat cream, cheese and parmesan. Ingredients: • 1kg cooked and mashed sweet potato • 1kg pulled chicken breast, marinated with Himalayan salt, garlic, onion, oregano, black pepper and coriander • 2 tsp. coconut flour (or other whole flour of your choice) • 4 tsp. cottage cheese • 1 egg yolk • 100g light parmesan cheese

Method: Mix the cooked sweet potatoes, flour and the cottage cheese. In an ovenproof dish, spread the chicken out in one layer, and top with the sweet potato mixture. Spread the yolk evenly over the top of the sweet potato, using the back of a spoon. Sprinkle the parmesan cheese all over and put in the oven for 20 minutes at 200°C. Serve whilst warm.

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Marcos Ribeiro is a specialist in weight management and sports nutrition, with a PGDip in psychology. Visit www.braziliannutrition.co.uk or contact Marcus via email info@braziliannutrition.co.uk

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nutrition

Green banana

biomass The green banana biomass was created in Brazil by Heloisa Freitas Valle in the 90’s. It’s a resistant starch with similar properties to insoluble dietary fibre and considered a prebiotic, helping to provide a home for our beneficial microflora to be produced. This superfood also has a low glycaemic index (GI). Satiety and cravings are managed, as the transit of the banana is slow and glucose levels remain stable, as such it’s excellent for diabetics and people with high cholesterol. It’s rich in vitamin A, B1, B2, sodium, potassium, magnesium, manganese, copper and much more. Green banana biomass can also be used as a flour substitute and used to make creams, sauces, breads, pizzas, cakes and fillings. Ingredients: • Green bananas • Water Method: Wash the unpeeled green bananas and rinse. In a pressure cooker with boiling water (to create thermal shock), cook the unpeeled green bananas covered with water for 20 minutes. Turn off the heat after the first 8 minutes and let the pressure continue cooking the green bananas, waiting for the steam to escape naturally. At the end of 20 minutes, keep the bananas in the pan of hot water and gradually remove the pulps from their skins. Put the banana pulps in a high speed blender or food processer and blend until it is a thick paste (it is important to do this while the green bananas are still hot). When the biomass is homemade, it needs to be stored in the fridge for seven days or frozen for up to four months. To defrost, take it out of the freezer and leave the biomass at room temperature.

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NUTRITION

Samantha Murray, British modern pentathlete and Olympic medallist, talks us through her nutritional heroes

The Making of an Olympian S

amantha Murray, 26, is a modern pentathlete, a sport made up of five disciplines: swimming, horse riding, fencing, shooting and running. Sam is an Olympic silver medallist and has been selected in Great Britain’s four-person modern pentathlon squad for this summer’s Rio Olympics. Sponsored by British sports and nutrition specialist ‘proto-col’, Sam has a strict nutritional rulebook to stick by throughout her training period leading up to the Olympic Games. Sam’s healthy lifestyle as a competing athlete is aided by proto-col’s portfolio of nutritional supplements, including award-winning green superfood powder ‘green magic’, which contains a fusion of 16 of the world’s most nutritionally dense superfoods. green magic also contains

the recommended seven-a-day portion of fruit and vegetables in just one teaspoon, allowing fitness enthusiasts to stay focused on their training whilst providing a surge in energy.

‘green magic is an essential part of my daily diet and routine,’ Sam states. ‘I am constantly on the go, whether it’s training or competing, so maintaining good health and nutrition is paramount in my life as an athlete. green magic is extremely convenient. I don’t have much time to shop around looking for the best quality health products, which must also comply with strict anti-doping regulations, and I get all the nutrients I need in one teaspoon of green magic’. Having won a silver medal at the Olympic Games in London 2012, Sam also boasts two World Championship Medals, two British Championship Gold Medals and eight World Cup Top 10 Finishes. Sam must maintain optimum health during frequent training conditions, any illness or injury could have a negative impact on

her performance during the Olympics. Muscle repair and recovery is crucial for many fitness enthusiasts who train regularly. proto-col ‘pro gold whey and collagen protein’ is a protein powder with a difference, it contains 97% protein from collagen and also forms part of the Informed Sports tested range. Containing 20g of protein in each serving, it is packed full of essential amino acids (EAAs), required by the body to build new tissue, and to help with cellular repairs when muscles are recovering from exercise. ‘proto-col pro gold whey protein has become a necessity for my active lifestyle, I rely on this product to help my body and muscles recover from intense training quickly, so that I don’t have to take any time out of my activity to rest. I know a lot of athletes are taking this product.’

proto-col nutrition, available online at www.proto-col.com

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20/07/2016 08:22

NUTRITION

IS SOY GOOD FOR OUR HEALTH?

Nutritional tips from the College of Naturopathic Medicine

any of us are confused when it comes to soy. Whether we intend to or not, we are probably regularly eating it. Soy is no longer only for vegetarians and protein shake enthusiasts. Approximately 60% of our supermarket food contains soy! Various health claims as to soy being prostate-protecting and hormonebalancing see it increasingly being added to our foods. Soy protein meal is also used as feed for livestock, so meat eaters are getting a second-hand dose. In Asian diets where soy is prepared and eaten in traditional ways, edamame (whole soy beans) and tempeh for example, people benefit from reduced rates of osteoporosis and hormonally based cancers. However, soy in the West is usually eaten in a highly processed form. Soy protein isolate (SPI) is a highly processed product and is the key

ingredient in most soy foods designed for their palatability in the Western diet, for example, imitation meat and dairy products. Many of the traditional soy products are fermented, a process which can reduce the undesirable qualities in soy, such as lowering levels of potent nutrientblocker, phytic acid. SPI is not fermented. Further processing steps are taken to remove unwanted properties; the processes are highly chemical and add in a number of nasties, including aluminium. There are various suspected health threats from soy intake such as reduced thyroid function, and hormone issues. It is also a suspected cancer-promoter to some. In the USA and other major production countries, the vast majority of soy is genetically modified (GMO).

A 2015 research project from the University of Illinois may provide a key to unlocking the conflicting evidence: researchers found that the compounds in minimally processed soy flour stimulate genes that suppress cancer, whilst highly processed soy isoflavones stimulate genes that promote tumour growth. So what to do now? Moderate servings of traditionally cultivated and prepared soy-based foods, provided you have good thyroid health and are not allergic (soy is a major allergen), may confer health benefits. Highly processed food, such as soy protein isolate, is unlikely to be health promoting. As someone who likes to eat as close as possible to nature, I always apply the test; if I couldnâ&#x20AC;&#x2122;t make this in my kitchen, do I want to be eating it?

Naturopath Gemma Hurditch lectures at CNM (College of Naturopathic Medicine). CNM offers training in a range of natural health therapies, including Naturopathic Nutrition. Visit www.naturopathy-uk.com

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WORKOUT

FITNESS

FIESTA

Scan the QR Code to watch the twins in action, or visit www.ptmagazine.co.uk/ townsend-twins-carnival-workout

Get carnival fever with the help of the Townsend Twins’ exclusive workout Knee Hits 

Starting position: Standing, face slightly towards the diagonal corner with your core engaged. Exercise: Bring your front knee up towards your chest. As you perform this exercise, bring your arms down towards your knee. This is repeated eight times on each leg.

Squats  Starting Position: Feet together, core engaged. Exercise: Take a wide step out and get into a squat position. Bring your arm towards your chest to help with balance. Repeat four times.

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WORKOUT

Arm Twists  Starting Position: Start facing each other, twisting at the core. Exercise: Clap your partner’s hands then twist away, engaging the core. We work with the music in this exercise so the timings are ‘single, single, double’ on the twists.

v Burpees Starting Position: Start standing. Exercise: Come down to the floor, hands placed firmly in front of you, jump out so that your legs are straight behind you, jump so your knees are back towards your chest and jump back up to standing. Repeat this exercise four times.

v Seed Jabs Starting position: Standing, slight bend in the knees, core engaged. Exercise: Keep the arms strong and jab straight out in front of you, alternating arms.

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10/08/2016 16:18

WORKOUT

Plank Hold ď ˇ Starting position: As if you are about to do a push up, plant your hands directly under your shoulders (slightly wider than shoulder width apart). Squeeze your glutes to stabilise the body. Exercise: This is an isometric exercise. Maintain this position for roughly 20 seconds.

v Plank with Leg Lift Starting position: Holding the plank position. Exercise: Engage core and lift one leg slowly off the floor (not too high). Hold for roughly five seconds then repeat on the other leg. Great exercise for the glutes!

v Plank Oblique Twists Starting Position: Holding plank position, keep back as flat as possible. Exercise: Pull your knee up towards the opposite elbow and fully contact your obliques. Alternate sides. This is a slow and controlled movement to really work those oblique muscles.

Shop the look at: www.bellumactive.co.uk

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WORKOUT

IBIZA READY WWW.PTMAGAZINE.CO.UK

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As part of MaxiNutrition’s #IbizaChallenge, Rudimental’s Locksmith shows us his workout routine to ensure he’s in peak condition ahead of holiday season

his workout will help you accelerate fat burning and build lean muscle. The key to achieving this is to ensure sufficient intensity is applied to the cardiovascular and muscular components of the workout.

Battle Ropes 3x 45-60 seconds 60-90 seconds recovery between sets

Barbell Push Press 4x 10-12 reps 60-90 seconds recovery between sets

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WORKOUT

Inverted Sit Ups 3x 10-15 reps 60 seconds recovery between sets

Hanging Windshield Wipers 4x 10-12 reps each side 60-90 seconds recovery between sets

Locksmith Special PROTOCOL: 1 BURPEE + 2 PULL UPS = 1 REP 3x 10-12 reps 60-90 seconds recovery between sets

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Go WILD!

Kick start your career with a Wild Training licence 4 month PT starter license • 5 x Parallettes, 5 x Titan Bags, 5 x 38mm Battling Ropes, 6 x 8kg Kettlebells. The equipment remains the property of Wild Training ltd until the month 4 payment has been made • starter marketing material and uniform package included

• 24 hours worth of development training including attendance of one Wild Training skills day • business admin and planning guidance including launch and ongoing marketing strategy

The equipment, uniform and marketing material retail at over £1700 so the Wild Training 4 Month Starter License at £2100 total cost spread across 4 months is an incredible, cost effective way to start a successful business. It gives personal trainers everything they need and nothing they don’t.

0845 680 7328 info@wildtraining.co.uk

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WORKOUT

GET SUPER 66

This 12 week programme from MaxiNutrition will get you beating the bad guys in no time

FIT

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uperheroes are the shining examples of strength that are depicted in comic books and films. They are men and women who are fast, powerful and brave and can triumph against any odds. They’re also renowned for being in fantastic shape – with the actors who have to portray them on screen undergoing gruelling training schedules. To build superhero strength, you need to follow this superhero workout plan; a 12 week programme designed to help you pack on mass and then ‘lean down’ to sculpt a superior physique.

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WORKOUT

BUILDING UP THE BODY - BULKING PHASE (8 WEEKS) During this phase, you’ll need to consume more calories to help build the kind of muscle mass that’ll shine through your spandex.

Day 1 – Upper Body Flat Barbell Bench Press

Sets Reps

% of 1RM

80% max

Clean and Jerk

70%-80% max

Military Press

80% max

Pull Ups

If you’re an advanced trainee superhero, you might want to use a dipping belt or weighted vest to add even more resistance

Chest Flys

80% max

Dips

Up the ante with weighted dips if these are too simple

Day 2 – Lower Body Sets Reps

% of 1RM

Warm Up Jog

10 mins -

Barbell Back Squats

70%-80% max

Front Squats

80% max

Box Jumps

Goblet Squats

Use a dumbbell that is almost heavier than you and that you can’t carry in one hand

Day 3 – Rest As a normal human, you’ll need a day of rest to recover from heavy lifting. Superheroes, however, have zero days off. If you’re still itching to train, consider some light exercise, such as 30 minutes of yoga or martial arts shadowboxing to stay mobile.

Day 4 – Back Sets Reps

% of 1RM

Rowing Machine

2 mins at a fast pace

Deadlift Warm Up

30-40% max

Deadlift

Begin 60-70% - increase each set until as close to max as possible

Bent Over Barbell Row

70% max

T Bar Row

75% max

Day 5 – Rest Take a much needed rest day and allow your body to recover. Building a heroic physique is not a sprint!

Day 6 – Arms, Shoulders and Core Sets Reps % of 1RM Hammer Curls

Bicep Curls with EZ bar

Overhead Tricep Extension 3

Strict Military Press

80% max

EZ Bar Skullcrushers

Crunches

Day 7 – Rest 30 minutes flexibility training, with dynamic and static stretching.

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Day 4 – Back Sets

Reps

% of 1RM

Rowing Machine Warm Up

10 mins

Light Deadlifts

Barbell Rows

Deltoid Flys

Day 5 – Cardio Day 2 Perform each exercise after a set of the previous one:

Sets

Reps

% of 1RM

Burpees

Mountain Climbers

Jumping Jacks (Star Jumps)

Perform each exercise after a set of the previous one:

GETTING SUPERHERO ABS: LEAN PHASE (4 WEEKS) Getting lean, fast and efficient so you can combat crime and look good on the silver screen means switching up your routine to focus on hypertrophy and definition.

Day 1 – Upper Body

Sets

Reps

% of 1RM

Tuck Jumps

Kettlebell Swings

Plyometric Squats

Sets

Reps

% of 1RM

Rowing Machine Warm Up

10 mins

Dumbbell Hammer Curls

EZ Bar Bicep Curls

Tricep Extension

Day 6 – Arms

Sets

Reps

% of 1RM

Barbell Bench

50-60% max

Skullcrushers

Lat Pull-Down

Chin Ups

Close Grip Barbell Bench Press

Chest Flys

Lateral Raise

Dips

Day 7 – Rest Day 2 – Cardio Day 1 Sets

Reps

% of 1RM

Warm Up Jog

20 mins

Sprint Treadmill Intervals

1 min

Burpees

Tuck Jumps

Jump Squats

All images © MaxiNutrition

30 minutes flexibility training, with dynamic and static stretching.

Day 3 – Rest You can perform a light jog, cycle or swim on this day to stay active.

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competition

Anthony Joshua’s EQ Nutrition Training Bundle Three bundles to be won, worth £78 each

o be a world champion you need to train and eat like a world champion, and nobody shows greater commitment to this than IBF World Heavyweight boxing champ Anthony Joshua. EQ Nutrition are the proud nutrition sponsor of Anthony Joshua and support, fuel and refuel his gruelling training sessions and demanding fights. EQ Nutrition have been working with Anthony since the beginning of 2016 and have supported his successful challenge for

the IBF World Heavyweight belt, and his subsequent successful defence of it in June. To celebrate this winning partnership we are offering you the chance to win one of three AJ supplement bundles, made up of the explosive Preworkout+, Elite Protein and the iconic EQ Nutrition black and orange shaker. This bundle is worth £78 and is sure to help you take your training to the next level.

How to enter:

Scan the following QR code to enter, or visit www.ptmagazine.co.uk/win-anthonyjoshuas-eq-nutrition-training-bundle

Find out more at www.eqnutrition.com

Terms and conditions apply, see page 3. CLOSING DATE: 20/09/2016

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DON’T SKIP LEG DAY

Everyone’s favourite day at the gym; it’s important not to forget your lower limbs when training

ondering how to build leg muscle and increase power in your lower body? It is important to include some fundamental exercises. The three we are going to go through in this article are classic leg training exercises to target the core strength muscles of the legs. There are many different rep and set ranges you can use when developing leg power, but a 5 set x 5 rep workout offers a good balance of muscle growth, strength and explosive blasts.

Exercise 1: Power Cleans The power clean is a classic power building exercise and is a core part of how to build leg muscle and most styles of strength and power training. In terms of rugby performance, it’s fantastic for developing the force needed in scrum pushes, tackling and impacts when running with the ball. However, it can be used by any sports player desiring explosive performance.

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Exercise 2: Front Squats Normal squats are a great exercise, but training with front squats is an excellent way to target the quads while developing power (they also give your abs and core strength a very intense workout). Front squats are very tough, so you’ll need to reduce the weight you use for regular back squats. If you want an exercise to build great looking quads, think about adding front squats to your routine.

Exercise 3: Deadlifts

Heavy deadlifts are an excellent way to develop hamstring and gluteal leg power (deadlifts are also very good for strengthening the lower back and the core), increasing sprint performance and creating the brute force needed when you have a pack full of 19 stone athletes pushing against you. The deadlift is a great all-round muscle and power builder, so it’s great for both physique and power development.

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WORKOUT

BOULDERING

Take your climbing to the next level with this bouldering training plan

TRAINING PLAN Bouldering is all about relative strength Bouldering is an extremely technical sport – balance, route-reading, timing, flexibility and movement efficiency all play a huge part in whether you succeed or fail at a boulder problem. The best training for bouldering technique is to actually go bouldering. The more you climb different problems, the more your repertoire of moves increases and the better climber you become. Most importantly, you use very different muscle groups and techniques on different angles of the climbing wall. You will be a better all-round climber if you can climb on all angles, so ensure you climb on the technical vertical walls as well as the steep walls! I recommend trying to climb a number of challenging boulder problems at just below your maximum bouldering grade, the amount of boulder problems increases every second week.

Although bouldering is a very technical sport, if you focus your physical training on these three areas you will make massive gains very quickly.

Finger Strength This is the most important factor in climbing. If you can’t hold on – you can’t climb up. A substantial part of any bouldering training plan needs to focus on increasing finger strength – this even means each and every finger individually. That’s if you are really serious about getting strong!

Note: Your boulder grade should remain consistent over the 4 weeks.

Week 1

Week 2

Week 3

Week 4

No. of Overhanging Boulders

No. of Vertical Boulders

No. of Off- Vertical Boulders

Biceps & Triceps It’s no fallacy that you need strong arms for climbing. What is little known though is that being able to push down is nearly as important as being able to pull-up. Therefore, focusing a lot of time on these two muscle groups is essential to progress up through the bouldering grades of difficulty.

Core As soon as you hit steeper ground when bouldering, the tendency is for your feet to want to come off holds and swing away from the wall. If this happens too often your arms will take the strain and tire very quickly. This is where your core strength comes into play. This means having an almost rigid set of abs, obliques and lower-back muscles.

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4 WEEK BOULDERING STRENGTH TRAINING PROGRAMME

1. Upper Body Routine

Reps

Sets

Set Rest Add Weight?

1 Arm Footless Hangs

3 to 5

8 to 10

2 mins

Yes

Pull Ups

3 to 5

8 to 10

2 mins

Yes

Tricep Dips

3 to 5

8 to 10

2 mins

Yes

Push Ups

3 to 5

8 to 10

2 mins

Yes

Lock Offs*

3 to 5

8 to 10

2 mins

*These are holding a pull-up position at 90 degrees or a top-of-pull up position. Hold each position for 5 seconds before gently lowering down to straight arms. In order to maximise strength gains during bouldering training, it is important to keep within the 3 to 5 rep range maximum i.e. You should fail at 3 to 5 reps. If you can complete more than 5 reps, add weight to yourself until you fall into that range.

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2. Core Routine Aim for 15 to 20 reps of each of these exercises.

Sets

Set Rest

15 to 20

3 mins

Oblique Lifts

15 to 20

3 mins

Lying Back Raise

15 to 20

3 mins

It is essential that you work a full range of motion in these exercises, as you need strength in all directions in climbing.

Reps Knee Raises

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+ PLUS

NEXT ISSUE

r forget you And don’t er d si in f es o usual updat om fr ce vi d ews, a industry n ell as panel as w our expert pes elicious reci a host of d eth get your te for you to ! stuck in to

Polly Rowe

Winner of BioSynergy and Personal Trainer’s ‘Number One PT’ competition, discover what makes Polly an outstanding trainer

Also in our NEXT ISSUE: n Powerlifter Amanda Gisby wants more women to get lifting n Find out how avocado can benefit your health n Suzan Altay shows us how yoga can help throughout pregnancy

AUG_PT_TEMPLATE_NEXT ISSUE.indd 78

29/07/2016 14:58

Gym Shark Dry Element Tank Top

Gym Shark Dry Element Sweat Shorts

Featuring DRY Moisture Management Technology Gym Shark Dry Element Tank Top

Gym Shark Sculpture Leggings

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Gym Shark Dry Element Seamless Vest

Get 20% off at www.gymshark.com using discount code: PTM20 2016AUG_AD_P79.indd 7938 PT_AD_GYMSHARK.indd

19/07/2016 11:45 13:29 27/05/2016

pt business

Industry FOCUS

FIND OUT ALL YOUR BUSINESS RELATED NEWS AND UPDATES HERE. HAVE SOMETHING TO SAY? EMAIL INFO@PTMAGAZINE.CO.UK

PTAdamTipKianiof the Month advises on how best to utilise Remember that no one training routine or training system is perfect. The key is to find what works for you and your clients, most often achieved through trial and error. The different training systems can be used for a phase of training, but do remember that the body will adapt to the stimulus relatively quickly. Training systems can enhance workouts dramatically but should only be utilised within a structured periodised plan, as overuse of such systems can rapidly result in over training and potential regression.

training approaches

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pt business

FITNESS FIRST AWARDED BEST

GLOBAL HR

STRATEGY AT 2016 HR EXCELLENCE

AWARDS Fitness First has announced it has won ‘Best Global HR Strategy’ at this year’s HR Excellence Awards. The prize was awarded for Fitness First’s innovative ‘People Strategy’, which was developed following a successful rebrand by the nation-wide gym chain in 2014. As a result of the strategy, Fitness First has seen a marked reduction in staff turnover by more than 25% in almost all its markets, as well as employee engagement levels now achieving Best Companies 2 Star accreditation globally. This has not only benefited staff morale but also driven business improvements. Fitness First found a 10 percent improvement in employee engagement, resulting in a 2.5 percent increase in revenue. As part of the rebrand, Fitness First’s global HR team developed a robust

programme that they successfully rolled out across both global and local markets, in order to engage and retain a predominantly ‘generation Y’ workforce and avoid talent being poached by competitors. Working with international management consultants, Deloitte, the HR team took a multi-phased approach to tackle the challenges and undertook qualitative and quantitative research to ascertain the people-related challenges facing the business. In doing so, the team identified the key initiatives that needed to be implemented and what they had to achieve. Niall Cluley, Global HR Director at Fitness First said, ‘We recognised that our people are a key factor in the future success of our business, and it was timely that we found the opportunity in the

rebrand to focus our attention to making this investment in our talent.’ The People Strategy enabled Fitness First to ensure it understood the correlations between people, member and business outcomes. As such, it was able to prove the existence of a ‘service profit chain’ and determine the impact its People Strategy, and therefore any new HR initiatives, would have on the business. To ensure the continued benefits of the People Strategy on business performance, ongoing review points are planned, both with global teams and regional teams. Furthermore, an ongoing three year roadmap of initiatives has been developed and will be updated with any changes identified in the reviews. Interested in finding out more? Visit www.fitnessfirst.co.uk

CPD course of the month Boost your CV skills with this month’s recommended course Course:

PowerWave 2.0 Instructor Certification Sunday 11th September Date: Location: The PowerWave Fitness Hub, Gravesend £120 plus VAT Cost: 16 Points: PowerWave 2.0 is a multifunctional training device that is revolutionary

by design, allowing a complete body workout that is guaranteed to unleash explosive core strength and physical endurance to achieve a desirable shape in just 20 minutes. Athletes all over the world are now adopting the PowerWave 2.0 into their daily workout. With the unique shape, balanced frame and thermo gel, it’s designed to push your body and blast fat through precision

tailored excercises. Want to host this revolutionary workout at your facility? Sign up to be a PowerWave instructor. There will be practical aspects of this course, so participants should be prepared for some physical activity. Find out more and sign up at www.jordanrbt.com

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pt business

POPULAR SPORTS NUTRITION BRAND

FOR THE FIRST TIME ON CROWDCUBE

Norwich based Hench Nutrition has become the first UK based manufacturer and distributor of sports nutrition products to feature on the Crowdcube platform. Hench Nutrition is an established online sports nutrition business, boasting an existing client base of over 30,000 customers and selling more than 500 innovative products including protein shakes, slimming aids and high protein snacks. The company manufactures its own product range in-house, using

ingredients from audited suppliers at the impressive 5,000 square foot, pharmaceutical-grade production facility in Norwich, Norfolk.

a market with such a massive growth potential, Horwell believes that with his proven business model, now is a great time to seek investment.

Founder and Managing Director, John Horwell explains why Hench is such a good investment opportunity, ‘I launched Hench in 2011, working from my parent’s spare bedroom and funded everything in the beginning on a credit card. Since then, thanks to some hard work and innovative product ideas, we have achieved sales to date of over £2 million. We have developed a robust business model and now our plans are to continue to grow the business with more staff, new and exciting products, and a wider marketing strategy. To do this, I made the decision to invite investors to come on board through Crowdcube.’

Hench Nutrition is now live on Crowdcube for 30 days, where investors of any size can easily purchase shares in the company. Investors can also qualify for Income Tax Relief under the government’s Enterprise Investment Scheme (EIS). Crowdcube is authorised and regulated by the Financial Conduct Authority and is the world’s leading investment crowdfunding platform. You can join in under two minutes, it’s free and there’s no obligation to invest. It offers opportunities for all investors, with investments starting from as little as £10. Investments of this nature do carry risks to your capital.

The UK sports nutrition market is currently worth £300 million in the UK with global projections taking the value to $37 billion worldwide by 2019. In

For more information and to view the Hench Nutrition campaign video, simply go to www.crowdcube.com/henchnutrition

‘Workforce development’ has been announced as the theme for activenet 2017, with bookings already being taken for the fourth annual two-day conference. The 2017 event will take place on 29th and 30th March at Eastwood Hall in Nottingham, a beautiful period property set in 26 acres of spectacular grounds, just a short drive from Nottingham City Centre. active-net brings together over 100 leading operators and suppliers within the active leisure sector for business focused, preselected one-to-one meetings, together with informative educational slots, networking lunches and an evening meal. Dave Monkhouse, director of Leisure-net, the leading customer insight provider for

the active leisure sector and organiser of the active-net event says, ‘Sport England’s Towards an Active Nation five-year plan aims to transform delivery through a new workforce strategy. Couple that with the first anniversary of CIMSPA’s Affiliate and Practitioner scheme and active-net’s new link with the AoC Sport, and it made perfect sense to theme the entire conference around workforce development.’ The educational element of the conference will include a panel discussion with Stephanie Maurel, the Strategic Lead for People at Sport England, CIMSPA CEO Tara Dillion, and Marcus Kingwell, Managing Director of AoC Sport. Maurel says, ‘Sport England is currently working on the Professional Workforce strategy for the sector, to be published

in December, and we look forward to sharing the finer detail of the strategy with delegates at active-net 2017. Sport England is committed to supporting CIMSPA to become strong, independent and empowered by its members, and CIMSPA will have a large role to play in this strategy going forwards.’

‘WORKFORCE DEVELOPMENT’ THEME FOR ACTIVE-NET 2017

For further information or to book your place contact Kirsty Reed at Leisure-net by emailing kirstyreed@leisure-net.org or visiting active-net.org

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pt business

RUN FOR SURVIVAL Jordan Fitness teams up with the Bear Grylls Survival Race

he return of the Bear Grylls Survival Race in Cambridge this August will mark the introduction of their new official equipment supplier – Jordan Fitness, Europe’s leading independent supplier of Functional Fitness equipment and educational programmes. Entering its second year, The Bear Grylls Survival Race is fast becoming the ultimate test of fitness and endurance in the UK. Four events are scheduled this summer, each including a 5k and 10k survival race, a Kids Survival Race and an Outdoor Festival, culminating in a oneoff, epic 30k survival race in London on October 9.

The Bear Grylls Survival Race takes the growing genre of adventurous obstacle course challenges to an entirely new level. With a focus on real life scenarios and tough terrain running across jungle, mountain, desert and arctic environments, the Bear Grylls Survival Race offers so much more than the standard ‘muddy’ run. As Bear explains, ‘This is about empowering people to test and extend their adventure fitness, using the type of obstacles that I have often encountered in the wild. We all have an edge, and this race is designed to push those physical and mental limits, to there and beyond.’

Jordan Fitness is supplying a wide range of equipment, tailored to the numerous individual challenges in the races. Highlights include rope balls, for working the core, shoulders, arms, back and lower body; the exciting new functional training ladders, which use instability to ensure an extreme core, balance and proprioceptive workout; training ropes, for shoulder and upper body exercise; plyometric boxes to test agility, balance and lower body strength; and gym hammers for upper body strength and co-ordination. Jordan Fitness managing director Zak Pitt says, ‘We are thrilled to partner with the Bear Grylls Survival Race. As you can see, our equipment will provide a full range of challenges to participants, across all levels of fitness and suitable for all ages, ensuring that no exercise and no part of the body is left out: the complete survival challenge.’

To see Jordan Fitness equipment in action, you can participate or visit the Bear Grylls Survival Race in Cambridge (August 20), Edinburgh (September 3), Manchester (September 24) and London (October 8 & 9). Visit www.beargryllssurvivalrace.com for more details.

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Tom Godwin advises how personal trainers can boost their business by adding to their product range

BY TOM GODWIN

our product range is made up of services or products that you sell to your client base. It is important that your product range mirrors the needs of your client base. It can include anything you really think they need; remember you do not need to be able to offer all the services yourself, they could be bought in from other companies or alternatively through your referral network. One of the common mistakes made by personal trainers is to think their service is limited to personal training sessions only. Many clients are looking for a more inclusive service, one that covers all their fitness and health needs. As a modern fitness professional you should start to

What’s your think about the services that you can offer your clients. Common elements that are included in a personal training product range includes: • Personal Training • Nutritional Advice • Corrective Exercise • Group Training • Massage/Sports Therapy • Diet Plans • E-books • Online Training • Life Coaching • Supplements • Exercise Kit

Is this really that important? Personal training is personal training isn’t it? In an increasingly crowded market for personal training, it is important that you stand out. This can be done by ensuring that your product/service range is unique, innovative and precisely targeted at your niche. Even though personal training product ranges may be very similar across a number of niches, it is vital that you tailor your offering to the specific needs of your market.

Brand standards Brand standards are the minimum level of service that your clients can expect when using your service. You can be a cheaper trainer, who offers a more affordable service with less frills, this has

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product range? the benefit of allowing you to draw from a larger market share who have a more limited disposable income. Alternatively you can look at ways to take your service into the premium price range. In this range clients will expect more for the larger training fees. Clients who pay more will expect small extras such as the trainer turning up with a bottle of water and a gym towel for them at the start of the session. After the session, if the goal requires it, you may include a post workout shake. Brand standards are what set you apart from the average personal training company. Remember, once a standard is set, it will become expected by your clients, so it must be maintained.

What is a USP? Your USP, or Unique Selling Point, is what

sets you apart from your competition. This is normally the reason you give to a client when they ask, ‘Why should I choose you over all the other personal training companies in your area?’ What do you do differently, better or just in a unique way compared to all the rest? Having a powerful USP is vital in your marketing effort!

Action Points • List all the products and services that your niche may be interested in, remember any service you can not offer yourself could be bought in or provided by a referral partner. • Tailor these or give them a spin that makes the specific to your market. • What will be your brand standards?

• Decide what you do differently, better or in a unique manner than other personal training companies in your area.

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. www.TomGodwin.co.uk

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HIIT Coaches in Demand

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The HIIT craze is definitely not going anywhere fast and demand for classes is at an all time high, discusses Les Mills

igh-intensity interval training (HIIT) is known to burn serious amounts of fat, seriously fast. But not just any fat. New research shows that specific forms of high-intensity interval training can be key to cutting fat from your tummy. The demand for coaches to deliver cuttingedge HIIT programmes is big. The tummy trimming benefits of highintensity interval training are highlighted in a recently published study into how different approaches to training can affect fitness and body composition in healthy adults1. The study tested two groups of exercisers. One group followed a conventional gym training programme four days a week, the other did two conventional gym workouts and two high-intensity interval training based LES MILLS GRIT™ Cardio workouts a week. Both groups trained for the same total amount of time each week. At the end of the eight-week study both groups saw a reduction in total body fat, but it was those doing high-intensity interval training who really took the fat burning up a notch. These individuals eliminated an average of 2.2cm from their waistlines and experienced an overall loss of 2.2% visceral fat – that’s the awful gut fat that clogs up our organs, affects our hormones and increases the risk of health problems such as Type-2 diabetes. They also benefited from a significant increase in cardio-respiratory fitness, sprint speed and arm strength. While the results are significant, the length of the workouts were not. Those who incorporated the high-intensity interval training didn’t need to slog it out for hours at the gym – the LES MILLS GRIT sessions they did twice a week were just 30 minutes long.

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LES MILLS GRIT workouts are short, but explosive. Combining intervals of speed training with bodyweight exercises such as squat jumps and lunges, they are designed to maximise calorie burn during the workout, and beyond. All it takes is the introduction of just two LES MILLS GRIT workouts a week and you can increase aerobic fitness, grow lean muscle tissue and amplify fat burn – all while you whittle away the waistline. As a result, cutting-edge HIIT programmes like LES MILLS GRIT and certified coaches are in demand by clubs and class members. These small group classes showcase a PT’s expert coaching skills to class members. They provide access to a new audience that can fuel a PT business. In the UK, LES MILLS gets 50 enquiries every month from clubs looking for certified coaches. The employment is out there and it’s growing.

Giannaki, C. D., et al. ‘Eight weeks of a combination of high intensity interval training and conventional training reduce visceral adiposity and improve physical fitness: a group-based intervention.’ The Journal of sports medicine and physical fitness (2015). www.lesmills.com/uk/knowledge/fitness-research

LES MILLS is currently running training to become a certified LES MILLS GRIT coach. Sign up for training at www.lesmills.com/become-an-instructor-uk

Teesside

6th-7th August

Glasgow

13th-14th August

London

20th-21st August

Bristol

24th-25th September

Dublin

24th-25th September

Portsmouth

8th-9th October

London

15th-16th October

Edinburgh

15th-16th October

Teesside

29th-30th October

Glasgow

5th-6th November

London

3rd-4th December

Liverpool

3rd-4th December

Dublin

10th-11th December

Bristol

17th-18th December

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What affects suspension training? Author Ben Pratt explores the elements you need to be aware of when tailoring a suspension programme

t first glance it may not appear that hanging from a polyester strap and performing a few rows is particularly scientific, but the reality is a whole field of scientific study is devoted to human movement, forces and angles. This area of science is known as biomechanics. When considered from a scientific perspective, suspended fitness training involves many different biomechanical elements such as angular forces, gravitational pull, pivot points, momentum, the pendulum effect, lever length and the effects of ground reaction. A brain bending study of human biomechanics is not for everyone, but gaining a rudimentary knowledge of some of the basic principles will certainly help in providing an appreciation of how different suspended exercises can affect and influence the user. There are four primary biomechanical concepts that will affect the load and degree of difficulty an individual may experience when performing suspended fitness exercises. These four elements are: • • • •

Body height and mass Angle of loading Leverage and mechanical advantage The pendulum effect

Body height and mass In many cases, suspended fitness training involves hanging from straps while

the feet remain fixed against the floor serving as a fulcrum or pivot point. An individual’s height affects the distance between the two primary pivot points: the feet fixed on the ground, and the handles attached to the end of the straps, which is the point where force is applied. The longer the distance between these two points, the greater the amount of effort that needs to be applied to overcome the same bodyweight. This is because the length from the ground based pivot point to application of force at the handles, known as the moment arm, impacts upon the degree of torque. Torque is simply the amount of turning force that is generated around a pivot point.

Angle of loading

During an exercise the muscular force that needs to be generated must overcome the individual’s own bodyweight in respect to the torque or turning force created by gravitational pull. Gravity is creating the torque, while the individual needs to resist this turning force. A shorter individual will have a lower degree of torque to resist, whereas a taller individual will need to resist a higher amplification of torque, which will likely feel harder for the same relative angle of load. A taller individual also has longer arms, which decreases mechanical advantage and makes the force of production a bit more difficult for the same relative load.

Suspended fitness training exercises can be performed across a wide range of different angles. Many exercises even require movement that changes the angle during each repetition. The angle of the body or attached body part between the ground and the straps will affect the intensity of the exercise and the total workload experienced. If the centre of gravity during a rowing or pressing exercise is located closer to the feet, then a larger percentage of total bodyweight will be loaded through the legs. The closer that centre of gravity moves towards the hands, the larger the percentage of total body weight passed through the upper limbs. Therefore, in most cases the following general rule

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seems to apply: the closer to vertical during exercise, the greater the load through the lower extremities, whereas the closer to horizontal during exercise, the greater the load through the upper extremities.

The pendulum effect A pendulum is a weight that is suspended from a pivot point, so that it can swing freely after it has been pushed to one side, and gravity can influence the load. As a pendulum is brought into motion, it swings outward and upward in an equidistant arc from the pivot. The weight at the end of the rope or lever is subject to the restoring forces of gravity that constantly pull it downward in an effort to draw it back to the original

perpendicular position. Once the load is pulled off centre, it is subject to a degree of momentum that swings the load as a result of the gravitational forces acting upon it. Certain suspended fitness exercises are affected by pendulum like motion and the effects of gravity can be amplified to increase intensity and load. An example of an exercise that exploits the pendulum effect is the suspended plank and other related variations. If the plank is performed with the feet held in the straps directly under the pivot point, then the only workload that the body has to resist against is the gravitational pull on the hips as the individual attempts to keep the body in good alignment. However, by inching the position of the

body forwards so that the feet are now 12 to 18 inches in front of the pivot or anchor point while holding the plank position the body has two forces to resist: the downward pull of gravity at the hips as well as the pendulum pull of gravity against the feet in the straps. This additional force makes the same exercise feel increasingly more difficult.

‘The Complete Guide to Suspended Fitness Training’ by Ben Pratt, is available from Bloomsbury for £17.99 (www.bloomsbury.com).

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Are you networking effectively and safely?

RELATIONSHIPS

BY RACHAEL FIELD RODDIS

t’s probably safe to say that, to forge ahead in your fitness career, it’s fundamental to create solid relationships with other professionals, both within the industry and amongst others. Networking comes naturally to some people and for others it’s a little more alien. Admittedly, the term itself sounds quite staid and less organic, but it doesn’t have to be this way! These relationships provide resources for knowledge, advice and scope to build your client base. Other health and fitness professionals will have shared experiences and can offer their opinions. If you’re newly qualified, getting an insight to help with your career choices is definitely worthwhile. Your local network of personal trainers or fitness instructors can hear about opportunities that you may well have missed. I’ve been told about job vacancies, imminent fitness ventures and had client referrals from fitness professional friends. Working with health care professionals and practitioners can be extremely rewarding and educational. Higher qualifications can lead you down this

career pathway, such as the Diploma for Exercise Referral and the Level 4 qualifications in Specialist Exercise (Low Back Pain or Obesity and Diabetes). Recently, I’ve worked closely with several physiotherapists, an osteopath and a nutritionist. Being able to consult with these professionals and ask questions has been very beneficial to my own knowledge and understanding. This has been particularly true regarding medical conditions and injuries. New clients have come via these services, and in turn you can recommend appropriate services. Local groups and organisations are another way to grow client numbers. For example, if you offer sports-specific training it’s common sense that you’d contact local clubs and teams. In your community I’m sure you can name a number of organisations and groups, so building a professional relationship with them allows you to increase your knowledge of your business locality and your client demographic there. Bear in mind that some organisations will require a more formal approach, usually via a head office and a written introduction rather than a phone call. Neighbourhood businesses are another resource for support and reciprocal

relationships. It could be as simple as being allowed to advertise on a noticeboard or leaving leaflets with them recommending your services to their customers. Twitter has been a fantastic platform for me to connect with other local businesses and raise my profile in the area. I’ve made some really interesting and helpful contacts through it, plus have been able to keep up-to-date with local events easily. Learning how to promote your personal training business is definitely an important lesson when you start out. There’s no one-size-fits-all marketing strategy and there are plenty of avenues to test out. However, networking and maintaining professional relationships will remain part of your tactics for a successful PT career.

Rachael is a Londonbased personal trainer and group exercise instructor, a strong advocate for fun and accessible fitness for all ages and abilities. Get in touch! @rachael_PT

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Explore the role of supplements within the fitness industry with this one day seminar by Reflex Nutrition, led by industry expert Mark A premium service for personal in trainers and theirGilbert clients.Bsc. We Based offer an easy and effectiveBrighton, piece of the softsession ware will thepersonal general principles thathighlight will enable trainers to of supplements tocontrol select take charge, lookand afthow er and supplements your training goals. their trainingfor business on a daily basis. Event costs £65, and each guest will Our services include: receive a goody £125. - Client Profi les bag worth - Invoicing

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THE SUPPLEMENT COURSE Explore the role of supplements within the fitness industry with this one day seminar by Reflex Nutrition, led by industry expert Mark Gilbert Bsc. Based in Brighton, the session will highlight the general principles of supplements and how to select supplements for your training goals. Event costs £65, and each guest will receive a goody bag worth £125. 01273 303817 ext. 1005 Julian.wright@reflex-nutrition.com www.reflex-nutrition.com

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At Spirit Fitness our product collection includes treadmills, cross trainers, bikes, rowers and strength equipment. We operate a referral programme with a generous commission structure that is designed to help PTs supplement their incomes while giving clients access to high quality fitness equipment between sessions. 01782 593533 info@spiritfitness.co.uk www.spiritfitnessuk.co.uk

hour class. Receive 8 REPs points on successful completion of the course. Course date: Sunday 26th April Location: London £190 BUSINESS SERVICEPrice: DIRECTORY

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18/07/2016 19/02/2016 13:31 12:03

10 minutes with

Ondrej

Matej We catch up with the Omnutritionist about the launch of his own supplement range, Omni Superfood

How did you first get into fitness and nutrition? I was always interested in fitness from a young age, and I started exercising when I was 15 with my dad’s 5kg dumbbell and a few other things we had around the house. I turned vegetarian when I was 14 as I saw a documentary about a slaughterhouse and decided that I didn’t want any part in supporting the industry. Years later, I turned vegan and then tried a raw food diet for nine months. Nutrition came hand in hand with making these dietary decisions, as I

wanted to know what to eat to be strong, in peak condition and full of energy and vitality.

Tell us about your new venture, Omni Superfood? Omni Superfood is a combination of the most potent and carefully selected superfoods with no additives, sugars or chemicals. Superfoods contain 40 or more times the amount of useful compounds that can support healthy weight loss, toning and muscle building. The product is for anyone who wants to get more from their life and be healthier, stronger and happier. I would love to bring a positive change and make a difference in people’s lives.

Talk us through the process of starting your own supplement company? As a nutritionist and personal trainer, it is my duty to keep clients in top health at all times. I started exploring individual superfoods and plant based proteins and was discovering my own recipes. One day it crossed my mind to combine them together in a specific ratio to complement the taste, and Omni Superfood was born. To find out more about Ondrej and his training principles, visit www.omnutritionist.co.uk

From there it was a massive learning curve and a great experience with many happy clients to date.

Do you believe you can follow a vegan diet and still receive all the vital vitamins and nutrients the body requires? Absolutely! You can follow any diet or lifestyle of your choice, if you know what to do you will always be healthy and in the best condition. This is also how Omni Superfood came about; I was not eating meat and animal produce and needed a good source of protein, vitamins and minerals. Plant based proteins are absorbed more easily into the body and need less energy for digestion.

What does the future hold for Ondrej Matej and Omni Superfood?

Time will tell, but as a good friend of mine once said, ‘If you start moving forward miracles start happening’ and it is true! If you told me five years ago that I would be where I am today, I would find it hard to believe. I see Omni Superfood as an international brand and a leading innovation product. I already have many different versions developed, which I cannot wait to bring onto the market. I am also setting up retreats in Thailand starting next February and many other things. Simply said, the future is bright!

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