Personal Trainer Magazine Sept 2016

PRIZES UP FOR GRABS

6 EXCLUSIVE RECIPES

us s s rio ne se t fit ou ab

5 NEW WORKOUTS

PERSONAL TRAINER |

EXCLUSIVE

DISCOUNT

SEPT 2016

CODES INSIDE!

|

Power Up!

SHOW YOUR STRENGTH

serious about fitness

THE SCIENCE OF PERFORMANCE Can modern tech create successful training plans?

Asks Mollie Millington

MORSELS WITH MUSCLE Sweet treats don’t have to get in the way of your gains!

ONLINE PERSONAL TRAINING Is it worth taking your PT business online?

DAVID ‘THUMPA’ TODD OPENS UP ABOUT THE ELUSIVE SPORT OF STRONGMEN

Polly Rowe Winner of Bio-Synergy and Personal Trainer's 'Number One PT' competition; discover what makes Polly an outstanding trainer

WRITTEN BY PERSONAL TRAINERS FOR YOU 2016SEP_PT_COVER_POLLY&SPINE.indd 1

SEPT 2016 £3.99

WWW.PTMAGAZINE.CO.UK

YEHNINE GAYLE TALKS US THROUGH THE MAJOR POWERLIFTING EXERCISES

19/09/2016 09:41

GYM • CLUB • CASUAL

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

2016SEP_AD_BORN TO BE VIP_P02.indd 2

15/09/2016 13:59

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.

Thumpa Todd

A JBC nutrition sponsored athlete who regularly competes in strongman competitions, Thumpa has competed over 10 times in three years and is currently Hampshire’s strongest man under 90kg. He has also worked with Bulletproof gymwear and the Gym Locker.

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.

I

AND WELCOME TO OUR SEPTEMBER ISSUE!

’ve really enjoyed being Personal Trainer’s guest editor this month. It’s been great to take a break from training clients at Chelsea Fitness and reliving my ‘Gladiator’ days in my Marbella bootcamps. I’ve written some advice for success after you’ve passed your level 3 PT qualification – head to page 10!

We have Polly Rowe gracing the cover this month, winner of Bio-synergy and Personal Trainer Magazine’s search for the Number One PT in the country!

Polly tells us what makes her an outstanding trainer and shares her top tips for building rapport with clients.

This month is all about strength, as we bring you an array of different training techniques, including our 10 of the best Strongman exercises designed to push you to the limit. Get to grips with powerlifting with the help of Team GB’s Amanda Gisby, and Thumpa Todd gives us the low down on Strongman training.

Matt Weik

Matt is a well respected fitness expert and author with a global following. He’s a certified strength and conditioning specialist, personal trainer, and sports nutritionist.

Martin Hutton

The ‘Guerilla Coach’ is a transformation specialist, author of ‘Transform Your Body: 12 Weeks To A New You’ and helps his clients completely change their attitude towards food and exercise.

Carola Becker

Carola is an Advanced Sports and Exercise Nutrition Advisor, Nutritional Therapist and founder of Life is Good Nutrition. She works alongside Personal Trainers to help client’s reach their goals.

Over in Nutrition, Matt Weik looks into pea protein, Carola Becker advises what nuts and seed can help your performance, and Protein Chef have some delicious recipes to share that won’t ruin your diet. Mocha protein truffles, anyone?

For some more business-minded advice, Tom Godwin advises on the best way to use Instagram to grow your business, while Martin Hutton urges you to think differently.

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

Ja mes

@PTMagazine |

/PTMagazine | www.ptmagazine.co.uk

PUBLISHER Myles Davies | GUEST EDITOR James Crossley | EDITORIAL ASSISTANT Hannah Cutts hannah@ptmagazine.co.uk FITNESS EDITOR Emily Cotton emily@ptmagazine.co.uk | DESIGNER Joanna Darmochwal joanna@lemontreecreative.co.uk ADVERTISING SALES MANAGER Samira El Henavy samira@ptmagazine.co.uk | GENERAL info@ptmagazine.co.uk ACCOUNTS Laura Green laura@lemontreecreative.co.uk PUBLISHERS: Lemon Tree Creative Ltd, 93-95 Fore Street, Ipswich, Suffolk IP4 1JZ IMAGERY: Some images in this magazine are provided by Shutterstock. www.shutterstock.com COVER: Photography by John Ord. www.johnordphotography.co.uk 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

@PTMAGAZINE

SEP_PT_FEATURES_EDITORSLETTER.indd 3

3

19/09/2016 09:47

ANY ANY

WORKOUT WORKOUT

ONE ONES S REEBOK REEBOKWORKOUT WORKOUTTRTR 2016SEP_AD_REEBOK_P04 and 5.indd 108 Untitled-12 2

15/09/2016 07/01/2016 13:58 14:32

Unti

EESHOE SHOE © ©2015 2015Reebok © Reebok ©2015 2015Reebok International Reebok International International International Limited.

Limited.Limited.

All Limited.

AllRights Rights All All Reserved.

Reserved.

Rights RightsReserved.

Reserved.

Reebok ReebokReebok isReebok isaaregistered registered isisaaregistered registered trademark trademark trademark trademark ofofReebok Reebok ofofReebok International Reebok International International International Limited.

Limited.Limited.

Limited.

14:32

2016SEP_AD_REEBOK_P04 and 5.indd 109 Untitled-12 3

15/09/2016 07/01/2016 13:58 14:32

CONTENTS PT_2016SEP_CONTENTS.indd 6

INSIDE

THIS

ISSUE REGULARS

8 FITNESS FOCUS

What’s new in the world of fitness, this month with a delicious twist!

21 PRODUCT PROFILE The best fitness accessories, handpicked for you.

26 NEW KIT IN TOWN Find out what you should be stowing in your gym bag.

32 10 OF THE BEST We’ve been inspired by World’s Strongest Man’s events this month.

FEATURES

12 COVER STAR

Polly Rowe tells us what it’s like to be named Number One PT.

16 AMANDA GISBY

The Team GB powerlifter wants more women to get involved with the sport.

22 SHOW YOUR STRENGTH

David ‘Thumpa’ Todd opens up about the elusive sport of strongmen.

28 THE SCIENCE OF PERFORMANCE Can modern tech create successful training plans?

Asks Mollie Millington.

16/09/2016 11:41

WORKOUTS

SUBSCRIBE! Head to page 24!

56 ALIVE AND KICKING Try this kickboxing workout to open up your hips.

60 POWER UP!

Yehnine Gayle talks us through the major powerlifting exercises.

64 THE 5 X 5 WORKOUT

A workout consisting of three exercises sounds easy, right?

70 BOULDER SHOULDERS

Struggling to grow your shoulders? Jen Ford can help!

NUTRITION PT BUSINESS

43 PEA PROTEIN

Is this vegan-friendly protein source the future of sports nutrition?

47 RAMP UP YOUR SMOOTHIE

This is a smoothie with muscle, from the experts at Love Smoothies.

51 THE PROTEIN CHEF

Sweet treats don’t have to get in the way of your gains!

54 NUTS AND SEEDS Which are the best to help boost your performance?

PT_2016SEP_CONTENTS.indd 7

80 SIX FIGURE

PERSONAL TRAINING

Coach and mentor Brendan Chaplin has some advice for success.

82 THINK

DIFFERENTLY

Why you must niche your business!

86 ONLINE

PERSONAL TRAINING

Is it worth taking your PT business online?

90 PHOTO FRENZY The how-to guide to Instagram for personal trainers.

EXCLUSIVE

DISCOUNT CODES INSIDE

+PLUS

MUCH MORE

16/09/2016 11:41

fitness focus

Fitness FOCUS

POWERLIFTERS AND STRONG (WO)MEN REQUIRE A LOT OF CALORIES TO HELP MAINTAIN THEIR MUSCLES, SO WE HAVE A NUTRITION NEWS SPECIAL THIS MONTH!

PT Playlist Gladiator’s ‘Hunter’ tells us his go-to songs for training success

+ + +

+ + +

+ + +

+

Kid Rock – ‘Rock and Roll Jesus’ Bon Jovi – ‘Dead Or Alive’ Guns And Roses – ‘Sweet Child Of Mine’ The ‘Rocky Soundtrack’ Notorious – ‘BIG’ Guns and Roses – ‘Welcome to the Jungle’ Foo Fighters – ‘The Pretender’ Rolling Stones – ‘Brown Sugar’ Oasis – ‘Stop Crying Your Heart Out’ Seether – ‘Careless Whisper’

GET

AUGUST COVER STAR

AT

10% OFF

BOOBAND!

DAVID WEIR SET TO TAKE

GOLD IN THE RIO 2016

PARALYMPICS Taking place 7th until 18th September, the Paralympics is the next big event on the fitness calendar, and the ‘Weirwolf’ certainly isn’t looking to take it slow!

After winning an amazing four gold medals in the London 2012 Paralympics, David is aiming for five medals in Rio. Keep an eye out for David, we here at PT magazine hope he smashes it!

8

David’s reliance on beetroot juice was the worst kept secret of the Olympics after Boris Johnson announced it to the world during his speech at the Parade of Champions. Beetroot juice is naturally high in nitrates, which can help improve your endurance and lower blood pressure. You can ‘beet’ your own goals with Beet It juice, a firm favourite of David’s. Visit beet-it.com to find out more about the power of beetroot.

Booband, the athletic breast support band providers, are offering an exclusive discount to PT Magazine readers!

DISCOUNT CODE:

‘PTM10’ thebooband.com

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_FITNESS FOCUS.indd 8

19/09/2016 09:58

fitness focus

BOUNCE ‘BITES’ INTO AUTUMN WITH DELICIOUS NEW FLAVOURS AND SIZES Bounce Bites as a perfect partner for smarter snacking throughout the day.

Bounce Energy Balls is introducing, for the first time ever, a brand new format to the Bounce family, along with irresistible new flavours. Coconut Cranberry and Sweet & Salty Almond will be available alongside Cacao Orange as new Bounce Protein Energy Bites – the first sharing snack from Bounce.

The lovely people at Bounce are passionate about nutritious, balanced and convenient snacks, so have created

Each flavour is a chewy mix of protein, fats and carbohydrates, bundled into a nutritious, convenient snack. They’re a great source of fibre and protein, as well as being vegetarian and gluten-free, so you can kick that guilty feeling to the ground. All of the Bounce recipes are balanced and bursting with high quality whey protein, and now perfect for sharing.

Bounce Protein Energy Bites will be available in a 30g snack pack to keep all for yourself and a 90g re-sealable sharing bag, perfect for a healthier option at the cinema or a girls night in. The only dilemma you may face: to share or not to share?

A MODERN

TAKE ON NUTRITION Founded with a rebellious spirit and a clear objective, modern lifestyle brand INNERMOST has set out to create the best nutritional products tailored for specific lifestyle goals.

INNERMOST have worked with leading nutritionists to craft a bespoke range of GMO-free products containing protein, superfoods and nutrient-rich natural ingredients with no artificial flavours or colours. Each of the eight initial products – four ‘Blends’ and four ‘Boosters’ – have been developed to support different lifestyle goals: HEALTH – IMPROVING WELLBEING AND VITALITY LEAN – SUPPORTING HEALTHY WEIGHT-LOSS GOALS FIT – FOCUSING ON ENERGISING, REHYDRATION AND RECOVERY STRONG – MAXIMISING STRENGTH AND MUSCLE GAINS

In an industry characterised by companies selling complex, yet broadly similar products, using confusing technical jargon with a focus on body image rather than health, INNERMOST plans to challenge conventions and offer a refreshing alternative.

‘More people than ever recognise the benefits of good nutrition,’ INNERMOST comments. ‘When it comes to nutritional supplements, we believe the new generation of consumers want something better – functional products containing amazing natural ingredients without the jargon. Furthermore, we believe that being active and healthy leads to a happier and more confident you, and INNERMOST are committed to being a part of that journey.’

Head to liveinnermost.com to see for yourself.

EVENTS Fill your diary with these fitness focused events

Great Gorilla Run 2016 DATE: Sat 17th Sept 2016 VENUE: London COST: £60 MORE INFO: greatgorillarun.org Fancy joining hundreds of people to run, jog or walk 8km though the City of London, dressed as a gorilla? Sign up to The Great Gorilla Run and follow the route passed some of London’s most iconic landmarks, including the Tower Bridge and St Paul’s Cathedral, all with the aim of fundraising to help save the remaining 880 mountain gorillas left in the wild.

Leisure Industry Week DATE: Sat 20th – Sun 21th Sept 2016 VENUE: NEC Birmingham COST: £30 on the day registration MORE INFO: liw.co.uk LIW offers visitors the best education and practical business benefits, putting this event at the heart of the UK’s leisure industry. As the largest UK gathering of leisure influencers and buyers, LIW brings together thousands of likeminded professionals with the aim of shaping the future and growth of the industry. With world-class workshops and live demonstrations in areas such as fitness, spa & wet leisure and facilities management, Leisure Industry Week is the best place to discover the newest brands and exclusive products.

Strongfit Seminar Series DATE: Sat 1sh or Sun 2nd Oct 2016 VENUE: Reebok Crossfit Thames, London COST: £450 MORE INFO: strongfit.com Strongfit’s two-day seminar series continues its tour around Europe, with its ‘Principles and Philosophy of Training’ seminar in London. Spend your weekend learning how to analyse weaknesses and how to train for both general health and for elite performance. You’ll get physical with coach Julien Pinaeu’s favourite training tools; playing with sleds, ropes and sandbags, whilst learning how to incorporate them in to your own training and coaching.

@PTMAGAZINE

PT_2016SEP_FITNESS FOCUS.indd 9

9

19/09/2016 09:58

Life After Level 3

© SNHFoto

fitness focus

Guest editor, and ex-Gladiator, James Crossely shares his advice on how to get the best start possible in the world of personal training

Over 30 years of training I have seen all sorts of good and bad trainers, so here’s a few suggestions to help you stand out from the crowds; 1. Take measurements and set goals: Let clients see that you are motivated and committed to getting them results.

For example, take photos of them against a white background, and take measurements with body fat callipers and a tailor’s tape measure. Agree on both short and long term high stakes goals that motivate your client, and make sure you keep to those deadlines, measuring again maybe every two or four weeks, depending on the goal.

2. Assess their lifestyle before you start training them: I always send a three day food diary for a new client to fill in, so I can assess everything happening in their lifestyle and everything they eat and drink. From here, you can assess their

10

eating and lifestyle habits, and be able to alter and advise where required in line with their goals.

3. Write down and monitor the workouts: It baffles me how many trainers write nothing down and even make the workouts up as they go along.

For optimum results, you must plan your workouts properly and add progressions.

Not only will you get better results, your clients will feel that you are taking their workouts seriously. Numerous times I have had new clients say ‘You’re the only trainer that’s ever written anything down!’ Once they feel you are taking their results seriously, they will keep coming back and booking more sessions.

4. Be a specialist: Look to specialise in a few areas that you are the most knowledgeable and confident in. I was recently handed a business card that said ‘Model/Actor/Musician/ Personal Trainer’?! Rather than be OK at everything, be GREAT at just a few things. My team only train for fat loss and muscle gain. Any rehab or post/ prenatal clients, I pass to specialists in that field. People will take you more seriously if you stick to your strength.

5. Upskill: There are so many extra qualifications to add to your PT qualification. Pick courses wisely; either that will help you in the specific area of training you’re interested in or an area you need to improve on, so it will keep you at the top of your game. Remember there are thousands of PTs out there, so make yourself a fountain of knowledge to keep you on top of the pack.

6. Client rapport: It’s not always the most knowledgeable trainer that has the best PT business. Take an interest in the client without being too intrusive.

With experience, you will soon see what clients want to chat about and which ones just want to knuckle down. You will get fantastic results with both these types of clients, and once you form that bond they will continue to book blocks of sessions. © David Ford | www.davidfordpictures.com

Passing your Level 3 Personal Training exam is a little like passing your driving test, it’s just the beginning! Following this, you actually need to start building a brand, a business and find a USP to separate you from the thousands of other PTs in the industry.

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_FITNESS FOCUS.indd 10

19/09/2016 09:58

fitness focus

overhead (and into the impingement zone) is the most frequent cause of the rotator cuff contacting the shoulder blade, although it can also be a result of trauma, previous injury, poor posture or even inactivity.

Preventing shoulder impingement before it happens

© Sebastian Kaulitzki | www.shutterstock.com

It is important to ensure the muscles around the shoulder joint are efficiently warmed up before performing weightlifting exercises to allow full range of movement. Similarly, exercises such as rows, pulls and cleans will strengthen the rhomboids and trapezius, encouraging good posture and working to settle muscular imbalances. To further reduce the risk of shoulder injuries, it is also recommended to try to avoid exercises in which you cannot see your hands. Behind the head presses for example, can put the shoulder into a vulnerable position.

What treatments are there for shoulder impingement?

SHOULDER IMPINGEMENT The causes, the treatments and how it can be avoided altogether.

One of the most common injuries caused by weightlifting occurs in the shoulder, and is known as shoulder impingement syndrome. Shoulder impingement causes pain, and often noticeable weakness, when the arm is lifted up above the head, due to a muscle tendon catching against the bone.

What causes shoulder impingement?

The shoulder’s rotator cuff tendon runs through a small space in the shoulder called the subacromial space. In this condition, the tendon becomes swollen and as a result becomes trapped within the space, repeatedly scraping against the bone.

Impingement is most likely to occur if you have a dynamically unstable shoulder – caused by a combination of excessive movement, ligament laxity and weakness in the muscles around the shoulder joint. Repeated movement of your arm

Whilst some individual’s naturally have a smaller subacromial space than others, and therefore are more prone to the developing the condition, the main causes of shoulder impingement are posture and movement related.

Immediate action As soon as an even slight shoulder injury occurs, it is important to treat it as best as possible immediately. This includes resting the injured joint to avoid causing any extra stress and icing the area to reduce inflammation.

Exercises Although rest is important to prevent further problems, complete inactivity can result in the shoulder girdle becoming immobile. Stretches for the shoulder and chest, and light exercises focusing on internal and external rotation, are encouraged to maintain or regain full movement.

Further treatment In severe cases, corticosteroids can be injected directly into the affected area to reduce inflammation and relieve pain.

However, corticosteroid injections are only a short-term fix and too need to be paired with rehabilitation for a positive long-term effect. If treatments were ineffective, a last resort to treat shoulder impingement would be surgery. Surgery would work to widen the subacromial space within the shoulder girdle, to allow the rotator cuff tendon to no longer rub against the bone.

@PTMAGAZINE

PT_2016SEP_FITNESS FOCUS.indd 11

11

19/09/2016 09:58

INTERVIEW

Following Personal Trainer and Bio-Synergy’s search for the best trainer in the UK last year, we speak to winner Polly Rowe about what makes her an outstanding trainer

12

WWW.PTMAGAZINE.CO.UK

2016_SEPT_PT_FEATURES_POLLY ROWE.indd 12

19/09/2016 10:41

INTERVIEW

Number

ONE PT How did it feel to win Bio-Synergy and Personal Trainer’s ‘Number One PT’ competition?

Well I found out on New Year’s Eve 2015, so it was a pretty sweet way to end an incredible year! I didn’t expect it, so I was really happy and had to tell all my nearest and dearest as soon as possible.

It just goes to show that if you bite the bullet and go for it, you never know what might happen.

Why did you decide to enter the competition?

I fancied a challenge and I knew it would be a great selling point for work should I even be chosen as a finalist.

The prizes up for grabs looked too good to miss and, although I was not totally comfortable about doing the vlog (which was a totally new experience for me), I’m really glad I gave it a shot after some friendly encouragement. That was nervewracking, especially knowing it would be out there on the web for all to see and judge.

What do you think makes you stand out as a PT? I’m sickeningly positive and upbeat but also have empathy that comes from my own struggles. Being too fat, too thin, doing this diet, that diet, battling eating disorders, mental health issues and addictions all make for a more realistic and compassionate way of dealing with clients. I truly feel for them if they struggle, but can also remind them that if they want it, change is certainly possible. I do my best to make

plans easy to follow and they know they can always use me for support should they need it. For every problem there is always a solution, it’s just our job to find it together.

How would you describe your personal training style?

Fun and informal, but challenging at the same time. We do a lot outdoors because Cornwall is far too beautiful (and hilly) not to make the most of, and we play around with different formats and kit to find what suits the individual best. There’s no point in doing something that they aren’t enjoying. The idea is to motivate and educate so that they can go it alone in the long term.

Many clients simply enjoy 1-1 training though and decide to continue past their first 12 week block.

How did you go about composing your entry?

What was involved?

I was asked to create a vlog about why I should be the winner. This was hard to do because it immediately makes you feel somewhat big-headed! I thought about what my clients like most about our training, specifically training with me. It came down to my past, us having fun during sessions and them feeling supported throughout.

Do you have a speciality or niche? Why did you choose this?

I never set out with a clear idea of what my niche would be but over time I’ve picked up a reputation for pushing

@PTMAGAZINE

2016_SEPT_PT_FEATURES_POLLY ROWE.indd 13

13

19/09/2016 10:41

INTERVIEW

they’re doing. Everyone has something that they’re doing bang on, so I focus on that. Of course I speak the truth too, so if something needs changing then it’s part of my job to be honest and say it.

I also really encourage entering events and challenges. It’s a great motivation to train, most of my clients are so proud of completing something they never thought they’d do that they catch the bug and look forward to entering more!

We occasionally do events as a group too, which is always super fun and a good way for them to meet more fitness buddies.

One other thing I do as part of my packages is send daily texts, which lots of people have said they find really helpful.

You live in Cornwall – how do you utilise your surroundings to train clients?

my clients beyond what they thought possible, but keeping it achievable. Most people I see want to tone up, lose weight and get fit. These are areas I’ve had to train myself in so I feel pretty lucky to be helping others to do the same and feel amazing. We go for long-term health and fitness, no flash in the pan quick fixes (which we all know don’t really work anyway) and feeling good about our bodies, no matter what stage of the plan the client is at.

Why did you decide to become a personal trainer?

I was in Sheffield doing circus and burlesque performance, but really wanted to move back down South and needed some stability. I knew an office job was definitely not for me and I’d often thought about working in fitness, but something had always held me back.

I wasn’t sure the business idea would work in my area of Cornwall but I’m very glad I took the chance because it’s one of the best decisions I’ve ever made. I love making a positive difference to people’s lives whilst doing something I really enjoy.

14

You’ve suffered from depression, addictions and eating disorders in your past – how did you tackle these and why do you think this helps you as a PT? It took a very long time to overcome the lot, sometimes gremlins still crop up from time to time but I’m a lot better at noticing it and sorting it early now. I was put in to treatment twice, had a lot of therapy over the years and did a lot of my own learning. I tried absolutely everything I could, but I also made my fair share of mistakes.

When I think about how I am now though, food planning, exercising, making time for self care and those I love have all had a huge impact on my recovery. I can use all these things I’ve learnt to try to help my clients. All I need do is be human and listen, and let them come up with the solutions that suit them best.

How do you motivate clients?

Well the great (or not so great – depending on where your fitness levels are) thing about Cornwall is it’s flippin’ hilly. So that’s really handy because even clients who don’t run get a decent cardiovascular workout outdoors in this beautiful area. We use the local woods, lakes, beaches and lanes. It’s pretty idyllic, especially come summer.

Resistance bands and suspension kits are useful, but sometimes bodyweight moves part way through a run or walk session are all it takes. Beach sprints are also really fun and challenging, especially when it’s early morning and we get the beach to ourselves. I can’t think of many better ways to start my working day.

Do you prefer exercising/ training clients outdoors?

Why? Oh for sure. It’s much easier to relax and forget about the stresses of day-to-day life when training outdoors and we tend to spend so much time indoors that for most people it makes a lovely change.

The sea air and vastness of the ocean makes for a clear head and is a great way to gain some perspective if someone’s going through a tough patch. Plus it just feels more fun, and if something’s more fun, you’re more likely to want to keep doing it!

I keep reminding them why they started, how far they’ve come and how great

WWW.PTMAGAZINE.CO.UK

2016_SEPT_PT_FEATURES_POLLY ROWE.indd 14

19/09/2016 10:41

INTERVIEW

How did you first get into fitness and exercise?

I was a rather chubby, rather lazy child.

I enjoyed horse riding and eating but that was the limit. Family walks were hell, as was PE. I think I can pinpoint the change though. While on a family holiday in New Zealand, every campsite had a trampoline and we did lots of cool outdoors active stuff like swimming with dolphins, exploring new exciting places on foot and white water rafting. I came home and started to really get into my PE lessons, and then realised I was actually all right at it. I was as shocked as anyone.

What is your favourite exercise and why?

For me personally, I love mountain biking because it’s something I don’t do with work. I love the fact that my fitness can be pushed with the hills but that I’m also really having to work at picking up the skills to stay on board and get faster and faster. It’s adrenaline-fuelled and you have to be there and really focus, so you always end feeling refreshed and buzzing!

veggies. I love that I can bung it in the oven, go do whatever needs doing and it’s all ready and waiting for me. If only all food could just cook itself! Eggs and sweet potato are also staples for me, there’s so many ways to use them, and they’re super cheap.

What is your number one piece of nutritional advice for clients?

Plan, plan and plan. Plan in healthy food, but also plan in not-so-healthy food so you can moderate it and stay sane and happy. Planning means people don’t go hours without eating anything because they find themselves too busy and then are at risk of gnawing their own arm off.

This way, they can adapt their food daily to suit their schedule. It usually takes about two minutes each evening (or a bit longer if you plan for the whole week at the weekend) and saves so much time and effort the next day. Less brainwork during a busy day is ideal.

What are your top tips for building rapport with clients?

Be human. Smile. Have a giggle. Tell the truth. People respect that.

What are your plans for the future?

I’d like to grow my online training and develop some stand-alone packages.

I also think it would be really great to do some talks in schools on health, fitness, self-esteem and body image. I think this should really be part of the school syllabus because it’s so important for a happy healthy lifestyle. Business stuff aside, I’d really like to tick off the things I’ve always wanted to do like run a marathon (possibly Eden Project in October), compete on my mountain bike and travel some more.

What is your training regime like?

My own training changes depending on what events I have coming up. At the moment it consists of one long run at the weekend, one or two bike rides per week (one focused more on skills, one going more for distance and fun) and a couple of resistance training sessions to keep my strength up. I’m lucky that I now have some pretty fit and fast clients, so that keeps my fitness levels up quite nicely if we go out together!

What is your diet like?

I try to eat clean as much as possible, but I’m also human so if I fancy some chocolate or whatnot then I have it in moderation. Otherwise I’d be miserable and grumpy and prone to binges. And I wouldn’t be following my own advice. I try to just stay sensible and not make it too much of a big deal.

What is your favourite food and why?

I just love food. Recently I’ve taken a liking to anything coconut but I often go through stages, so who knows what it might be next. One really easy go-to meal is stuffed chicken breast and roast

@PTMAGAZINE

2016_SEPT_PT_FEATURES_POLLY ROWE.indd 15

15

19/09/2016 10:41

INTERVIEW

“

Excuses don’t work.

You have to have 100% dedication’ PT Magazine talks to Team GB powerlifter Amanda Gisby about how strongman training is becoming a more mainstream, recognised sport, encouraging more women to get involved

How did you first get in to powerlifting?

I got into powerlifting just over two years ago. I used to be a long distance regional runner who trained weights in the gym to assist my performance. One day I was just curious as to what women competing at lifting were achieving.

When I realised that my weights were highly competitive without specific training, I thought I would change sports due to repetitive injuries that running was giving me. From then I became Welsh champion and never looked back.

Do you think it’s more difficult for women to get into professional lifting than men?

16

No, not at all. The most difficult thing about professional lifting is the dedication required, not just in the gym but 24/7 with nutrition, support exercises and travelling for the competitions. Normally a lack of one of these attributes is the prime reason why people find it difficult to get into professional lifting.

Do you feel that lifting is viewed more as a professional sport now than it has done in the past?

Yes, for sure. Before, it was not a mainstream sport and people wouldn’t understand when you tried to explain to them what you did. There was a lack of support and funding available and even

though we still see some of this today, people are more open to powerlifting.

What do you enjoy the most about lifting?

I enjoy the dedication required to compete at a high level in the sport and the friendships made with likeminded people to help escape from a hectic work life. I enjoy the personal challenge and self-improvement opportunities that the sport is inherent with, as well as the instant gratification of lifting personal bests after months of training.

What is your training regime like?

My training regime varies dependent upon my competition calendar. I run

WWW.PTMAGAZINE.CO.UK

2016_SEPT_PT_FEATURES_AMANDA GISBY.indd 16

15/09/2016 11:28

INTERVIEW

Amanda’s tips on how to stay safe when lifting: 1. Good mobility training 2. Keep joints warm 3. Good overall technique

various strength and conditioning programmes at different stages of my training. Typically I train four times a week with one six hour session dedicated purely to strength event training. Assistance exercises are always planned into every single session as these are crucial to maintaining overall strength and helps to prevent injuries.

I do a stretching programme every day to help me improve my flexibility and muscle length. This also helps with injury prevention.

How do you support this with nutrition?

The main focus of strength training is actually nutrition. So many people fail to recognise this crucial point. Without

specific adapted nutrition, strength gains can be severely limited.

What is your diet like?

I have a very strict diet, which varies depending on the time of day that I am able to visit the gym. In general I consume about 2,500 calories, which is broken down into specific macro and micro nutrient content over six meals.

The mainstay of my diet is eggs, chicken, beef, broccoli, rice, yoghurt, blueberries, green tea and sweet potato. In addition to a clean diet, I take JBC multi vitamins, vitamin C, ZMA, coconut oil, BCAA’s in pro amino form, fine ground oats and whey protein.

What are your favourite meals and why?

I enjoy clean eating and wouldn’t change this at all. However, after long competitions I do enjoy fish and chips or cheese on toast.

What is your favourite exercise and why?

Even though the squat is my most renowned event, I love conventional deadlifting. It is a sheer show of strength for an athlete to complete.

How do you prepare for a competition?

I run my main strength programme three weeks out of a competition. I then run a two-week intensive peaking programme

@PTMAGAZINE

2016_SEPT_PT_FEATURES_AMANDA GISBY.indd 17

17

15/09/2016 11:28

with high weights and volume to prepare me for the high requirements of competition day. The week leading up to the competition I work with lighter weights, with stretching and body preparation the key focus. It is also within these three weeks that any adjustments to competition bodyweight are addressed.

© sportpoint | www.shutterstock.com

interview

‘Yoke runs are my best event by far – 180kg at 56kg bodyweight.’

What is it like to represent Team GB? Representing Team GB is fantastic. To stand on the podium with the Union Jack flag is something I have always dreamed about and will always remember. It’s not all glory, though the work you have to put in to maintain a place on Team GB is phenomenal – excuses don’t work.

You have to have 100% dedication to all areas of training otherwise your standard of lifting will be greatly affected.

Have you always been interested in strongwomen?

I’ve always been interested in strength sports. From a little girl I was always excited about watching Strongman on television and I always wanted to do it, but I just didn’t know how to get into it.

I used to try and emulate the events in my bedroom with big pillows – I was only eight!

What does it take to be a successful strongwoman athlete?

Same as powerlifting; dedication to all areas of training. Sometimes training

does have to come first above everything else. You must be able to adapt to situations that arise and have the mental and physical strength to deal with what you are faced with.

What does competing in powerlifting involve?

Nine lifts in total, comprising of squat, bench and deadlift. Powerlifting competitions usually comprise of a long day, weighing in by 8am and lifting starting by 9.30am. The competition can run into the early evening, which is then followed by being drug tested. It is both a mentally and physically exhausting event but worth it by far.

‘My career highlight?

Being the Welsh, British, European and World Record holder.’

What does a strongwoman competition involve?

© sportpoint | www.shutterstock.com

I compete in ‘tested’ strongwoman, so it follows the same process as the powerlifting – an early weigh in and a long day of mixed events. Usually this starts with the overhead events and finishes with some form of carrying event late afternoon, followed by athlete drug testing.

Amanda’s goals: • Squat: 145kg raw • Bench: 75kg raw • Deadlift: 182kg raw • Clean and press: 70kg log

18

How can more women get into lifting?

It’s not a sport to take lightly; you have to be sure that you can dedicate your time to all aspects of the training, you can’t just dip in and out when you feel like it or miss sessions as you’re feeling

tired. The training has to be scheduled to help prevent injury and enable you to lift the heavy items in as safe a manner as possible. If you are dedicated and want to push your body to limits you didn’t think existed, then it’s probably the sport for you.

As a natural tested athlete, you do keep a feminine, well-toned appearance with a low body fat percentage, so women have not got to fear the crazy stories that are out there. More and more gyms have strength equipment appropriate for strongwoman training, and the guys and girls that train out of these places are always helpful to assist you and will welcome you with open arms. Make sure you take advice from reputable people, i.e the people who actually train, not someone who has never touched the equipment before, otherwise you’re asking for injuries. The main thing is simply to enjoy it – it’s hard work, but the rewards are great!

Amanda Gisby is a Team GB Powerlifter, British Drug Free Powerlifting Association (BDFPA) and former lifter for the GBPF and UK Strongwoman, both WADA tested and approved associations.

Amanda is a JBC Nutrition sponsored athlete and is the current British Powerlifting Champion holding two British records – squat 125kg, and ‘overall total’ 355kg.

WWW.PTMAGAZINE.CO.UK

2016_SEPT_PT_FEATURES_AMANDA GISBY.indd 18

15/09/2016 11:28

INTRODUCING THE ORIGIN OC SERIES GUARANTEED PERFORMANCE, RELIABILITY AND AFFORDABILITY

21kg Perimeter Weighted Flywheel

Belt Drive Mechanism

Height, Fore and Aft Adjustable Handlebars/Saddle

Double Handlebar Water Bottle Holder

Narrow Q-Factor

CHECK OUT THE OC3 & OC5 INDOOR CYCLES AT LEISURE INDUSTRY WEEK 2016

PT_AD_origin.indd 19

15/09/2016 11:32

Our Passion.

Passion. Our Our Products.

Products.

Our Your Passion.

Passion. Your Your People.

People.

Your With over 25 years industry experience, With overcount 25 years industry experience, you can on us! you can count on us!

01553 763285 | jordanfitness.com 01553 763285 | jordanfitness.com

CNM

COLLEGE OF COLLEGE OF NATUROPATHIC NATUROPATHIC MEDICINE MEDICINE

TRAINING SUCCESSFUL PRACTITIONERS TRAINING SUCCESSFUL PRACTITIONERS

M NM CN REEEE C d aa FFR nd tttteen A u!! ou y A r a e n g in n e o v n EEvening near y peen Op O

Become a a Natural Natural Health Health Specialist Specialist Become Train to to become become a: a: Train  Nutritionist  Herbalist  Nutritionist  Herbalist  Homeopath  Naturopath  Homeopath  Naturopath

 Acupuncturist  Acupuncturist  Natural Chef  Natural Chef

Postgraduate Courses and Short Courses also available Postgraduate Courses and Short Courses also available Colleges throughout the UK, Ireland, Finland, South Africa, USA Colleges throughout the UK, Ireland, Finland, South Africa, USA Part time and full time studies Part time and full time studies

01342 410 505 01342 410 505

AUG_16_ADS_TO_PLACE.indd 39 2016sep_AD_JORDAN.indd 20

www.naturopathy-uk.com www.naturopathy-uk.com

29/07/201612:29 13:49 16/09/2016

products

Product Profiles The best fitness accessories, handpicked for you

High5 ProteinSnack

High5 ProteinSnacks are a delicious and convenient source of protein, providing 12g of protein per bar. The blend of Brazil Nuts, Goji Berries and Chia Seeds promotes the recovery of normal muscle function and contributes to the growth and maintenance of muscle mass. Suitable to enjoy both pre and post workout, on rest days, and even when you’re just feeling peckish, ProteinSnacks are gluten and lactose free and can also help to improve your mental performance, alertness and attention. £19.08 for 12 bars from highfive.co.uk

Deep Freeze Pain Relief Cold Gel

For th of deple trans caus chol suppl

Sennheiser CX 686G Sports In-Ear Headphones

If your best workouts happen when you’re able to fully zone out and stay focused, blocking out the noise of chatty gym goers or excessive gym grunting is a must.

Sennheiser’s CX 686G Sports Slide-to-Fit mechanism ensures that these earphones sit securely and comfortably, whilst also designed to be lightweight and robust. £49.99 from en-uk.sennheiser.com

Even with the most experienced gym-goers, minor injuries cannot always be avoided. When sprains, strains or muscle pains creep in and start to affect your workouts, Deep Freeze’s effective soothing and cooling pain relief will have you back fighting fit in no time at all. £2.15 for 35g or £4.99 for 100g from boots.com

Monster Superstar Portable Wireless Speaker

Pick your playlist, turn up the tunes and get moving; whether you’re working out at home, training outside or teaching in a studio. Monster’s Superstar portable wireless speaker is lightweight and compact, perfectly designed to throw into your gym bag. £81.99 from amazon.co.uk

Grenade Killa Coffee

Killa Coffee delivers more than your ordinary favourite barista product. It contains a combination of specially selected ingredients and a credible nutritional profile that is low in calories, zero fat and only 1g of sugar. It provides a natural hit of 150mg of caffeine and 23g of complete protein per can which can support lean muscle growth, repair and help you feel fuller for longer. Consume morning or afternoon for that coffee/protein pick me up. £2.49 from grenade.com

@PTMAGAZINE

PT_2016SEP_PRODUCT PROFILE.indd 21

21

15/09/2016 11:44

STRONGMAN

22

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_FEATURES_THUMPA TODD.indd 22

19/09/2016 10:01

STRONGMAN

Show your

strength David ‘Thumpa’ Todd details the ins and outs of the popular yet elusive sport of strongmen

S

trongman training is based around the idea of building an impressively strong physique and achieving strength that most find impossible to imagine. It is a very demanding sport that tests your strength, agility and endurance through gruelling exercises.

Strongman training has been around for hundreds of years and the origin can be traced back to ancient history, but recently this type of training has seen a rise in mainstream popularity with events such as ‘World’s Strongest Man’ appearing more in the media over the past few years.

The sport became popular in the media in the 1970s, with American athlete William Kazmaier earning the world champion strongman title and becoming famous for his impressive strength ability. This type of training has also been praised for carrying over into other exercises, helping to improve your overall fitness and training programme.

Strongman training should include:

• • • • •

Carrying heavy objects Pull and push training Practising lifts frequently Building explosiveness Combining strength and cardio training • Basic moves, for example, squats and deadlifts

For a lot of people who may be interested in this type of training, the hardest part is knowing where to start and working out how to incorporate these exercises into your training regime.

The simplest way to start is through these three exercises:

The best thing about this type of training is that competitions are open and accessible for all, making it very easy to get involved in the strongman community. However, it is recommended that in order to compete, your minimum strength should be:

1. Tyre flipping 2. Lifting an atlas stone 3. Key lift and press exercises

• Squat 1.5 x your bodyweight • Deadlift 2 x your bodyweight, double overhand without straps • Power clean 1 x your bodyweight • Push press 1 x your bodyweight • Bench press 1 x your bodyweight

It is also recommended to train by carrying heavy objects, not just weights in the gym but more every day, awkward objects, to help create functional strength that can be applied to everyday life. The main benefit of this is that almost anyone can start strongman training, as you don’t need an expensive gym membership to get started.

The first stage of training to become a strongman is improving your core strength before entering the next stage of progression where you compete against the rest of the community.

Many people may have previously not considered competing in a strongman competition, or even felt that they are physically ready for it. Typically, no two strongman competitions are the same.

Yet, all competitions involve variations of three main events: deadlifts, an overhead press and loaded carries. These activities demonstrate raw body strength and core power, qualities needed to create the ultimate strongman athlete.

It’s not just physical strength that builds during this training, but also your mental strength and endurance. The training is both physically and mentally draining, but at the same time, it’s an incredible feeling.

Thumpa Todd is a JBC nutrition sponsored athlete who regularly competes in strongman competitions. He has competed over 10 times in three years and is currently Hampshire’s strongest man under 90kg. He has also worked with Bulletproof gymwear and the Gym Locker.

@PTMAGAZINE

PT_2016SEP_FEATURES_THUMPA TODD.indd 23

23

19/09/2016 10:01

SUBSCRIPTION 5 NEW WORKOUTS

PRIZES UP FOR GRABS

6 EXCLUSIVE RECIPES

us ss rio ne se t fit ou ab

OFFER PERSONAL TRAINER

PAY JUST

|

£20!

EXCLUSIVE

DISCOUNT

JULY 2016

CODES INSIDE!

|

Power Up!

SHOW YOUR STRENGTH

serious about fitness

THE SCIENCE OF PERFORMANCE Can modern tech create successful training plans?

Asks Mollie Millington

MORSELS WITH MUSCLE Sweet treats don’t have to get in the way of your gains!

ONLINE PERSONAL TRAINING Is it worth taking your PT business online?

DAVID ‘THUMPA’ TODD OPENS UP ABOUT THE ELUSIVE SPORT OF STRONGMEN

Polly Rowe Winner of Bio-Synergy and Personal Trainer's 'Number One PT' competition, discover what makes Polly an outstanding trainer

WRITTEN BY PERSONAL TRAINERS FOR YOU

pay £20 2016SEP_PT_COVER_POLLY&SPINE.indd 1

SEP 2016 £3.99

WWW.PTMAGAZINE.CO.UK

YEHNINE GAYLE TALKS US THROUGH THE MAJOR POWERLIFTING EXERCISES

14/09/2016 14:47

(SAVING £12.98)

for 15 issues

and get 3 free ptmagazine.co.uk

Pay by PayPal. Quick, simple and easy with full buyer protection.

PT_single page SUBSCRIPTION.indd 24

Terms and conditions. £20 for 15 digital issues of Personal Trainer Magazine, plus digital access. This will automatically renew. Please note that we may contact you about products and services that may be of relevance to you by email. You can opt out at any time. Limited to one per household, subscription will start from the next issue after subscription date. Offer valid in UK and Ireland. Payment by PayPal only.

16/09/2016 11:46

PT_AD_nite watches.indd 25

16/09/2016 14:36

products

New Balance Vazee Push the limits of speed and performance in the Vazee 2090. Powered by Nitrogeninfused N2 foam and REVlite cushioning, this women’s running shoe delivers a light and responsive ride mile after mile.

A new dynamic upper with supportive midfoot saddle is designed to expand and accommodate foot motion, while breathable air mesh creates a sleek, flexible fit through the forefoot.

£120 from newbalance.co.uk

NEWKIT

IN TOWN

We point you in the right direction of what you should be stowing in your gym bag

Jimbag Holdall This bag is lightweight and durable. It is the largest and most spacious in the JimBag range with plenty of room for extra sports equipment, supplements or lots of toiletries. Whilst the holdall is the perfect gym bag, it is also large enough to be used as an overnight or weekend bag. It comes with side handles for easy pickup and has an adjustable detachable shoulder strap, and the spacious interior is equipped with an inside zip pocket to keep smaller items safe.

£49.99 from jimbag.co.uk

Booband The Booband is an athletic breast support band designed to be worn across the top of the breasts to prevent damage caused by vertical and lateral movement during physical activity. The compression provided by the Booband can prevent ligament damage, improve posture, enhance performance and increase comfort during and after exercise.

£20 from thebooband.com

26

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_NKIT.indd 26

15/09/2016 12:40

products

Varley Gill Granite Haze Crop A must for any activewear wardrobe, the Gill crop returns this season in new designs. Constructed from highly supportive fabric with a full lining and featuring front and rear mesh panelling, it is a versatile piece that offers complete coverage and security of movement.

£45 from varley.com

Under Armour Hybrid Pullover Under Armour’s Signature Moisture Transport System wicks sweat to keep you cool, dry and light while wearing this pullover. With it’s cinched convertible cowl neck with zip-out hood you’ll be prepared for whatever the weather throws at you, with thumbholes to keep sleeves secure and help seal in your body heat. The ColdGear® lined kangaroo pocket with secure zip secondary compartment pocket will keep your belongings safe, and it even has reflective details to keep you visible for low-light runs.

Sundried Furgler Short Tailored to sit just above the knee, the Furgler shorts offer a ventilated fit with two pouch pockets on the hips and an elasticated and drawstring waistband for a personalised fit. Crafted with quick drying, tear and abrasion free fabrics to deliver durability, this short can also be worn as smart casualwear due to its tailored fit. Reflective strips line the hem for increased visibility in low light conditions.

£68 from underarmour.co.uk

£90 from sundried.com

Runderwear Hot Pants Runderwear’s womens hot pants can be worn underneath running leggings, shorts or alternatively on their own. Engineered on a 360 degree seamless machine the hot pants are perfect for the lady who wants something a little longer on the leg instead of a brief, hipster or g string.

Made with unique technical moisturewicking fabric, the womens’ hot pants deliver continuous chafe-free comfort.

£18 from runderwear.co.uk

GYMVERSUS Urban Camo Leggings Be unique with the GYMVERSUS Urban Camo Leggings.

Using their very own breathable and durable custom fabric, GYMVERSUS have developed a performance-driven product that is designed to take on the harshest of wear and tear, yet deliver unbeatable comfort and support throughout the day.

£39 from gymversus.com

@PTMAGAZINE

PT_2016SEP_NKIT.indd 27

27

15/09/2016 12:40

© vectorfusionart | www.shutterstock.com

SCIENCE

THEOFSCIENCE PERFORMANCE

Can utilising science and technology help to develop successful training plans?

BY MOLLIE MILLINGTON

W

atching the Olympics demonstrated how much science and technology now plays a role in an athlete’s development and sport execution. Cameras can capture where a tennis ball hits a line, speed detectors tell you how fast a ball was hit, and GPS can tell you how far a rugby player ran in a game. It isn’t just during competitions where this technology becomes handy, but also back in training camps and the weight room. Elite athletes have had access to this cutting-edge technology for years. Slowly, it is becoming more accessible to the general public who are

28

interested in optimising their training.

As a personal trainer, you can make recommendations to your clients based on the scientific data received and there are a few companies that utilise technology and science for the everyday athlete that you could recommend.

Runners know how important it is to have a good pair of running shoes to support an individual’s running style and foot strike. Saucony is bringing its Stride Lab (stridelab.co.uk) to London in Autumn 2016. Using three different camera angles, along with software developed by Contemplas, the runner is observed to look at how the entire body moves on a run. Runners might

need different shoes for different days and types of runs, as the body will react differently to terrain, pace and personal muscle strength. Every shoe that comes out of the Saucony lab is designed to create a seamless connection between the runner and their footwear. Most running shops will only take a look at your feet as you run from behind on a treadmill. The staff will then recommend a shoe based on what they see from that single viewpoint. However, this onesided approach doesn’t tell the whole story and you may end up with a pair of trainers that are not best suited to your needs. It can be an expensive error, as good trainers can cost upwards of £100 and may result in injuries.

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_MOLLIE MILLINGTON.indd 28

19/09/2016 10:07

SCIENCE

kind and prides itself on having staff with PhDs who perform the analysis.

The result is a customised digital report that reveals specific genetic traits including metabolic tendencies, dietary sensitivities, fat burning capacity, muscle type and recovery time. Clients then receive weekly workout and nutrition plans based on which ‘box’ they selected.

People interested in weight management can even have the microbes in their gut examined by sending a stool sample to British Gut Project (britishgut.org). This global research project builds upon the American Gut project, linking lifestyle and diet choices to what microbes inhabit your own gut. Each participant chooses the level of detail they wish to see from their analysis, and then receives a personalised bacterial report of their own gut, skin, mouth and/or vagina. The interesting thing about this study is that the individual results can be compared to the database collected from all subjects, allowing individuals to see if their results are comparable to those with similar habits. In addition, if someone undergoes a medical treatment or tries a different type of diet, new samples can be resubmitted to see if bacterial profiles change in response. The project does state very clearly, however, that no medical recommendations can be made based on the results, as it is a scientific study and not meant to be a diagnosis.

Cenegenics (cenegenics.uk.com) arrived in London in 2016 after much success in the USA with 22 established clinics. They specialise in high-end clientele who want to prevent aging with their signature Age Management Medicine. Their labs use Bio Identical Hormone balancing technology and, after initial blood tests, clients are prescribed essential vitamins, minerals and ‘humane identical hormones.’ The philosophy of preventative medicine is one that Cenegenics embraces, and is one of the factors in the company’s success over the last 20 years.

Cenegenics now also offer DNA weight management counselling and a stroke prevention programme for those in high stress careers.

Some companies take medical screening one step further to help everyday athletes determine how to train to their full potential. Fitness Genes (fitnessgenes.com) is a company cofounded in 2007 by former British medical doctor, Daniel Reardon. While pursuing medical school, Reardon also studied to become a personal trainer. He worked in surgery and then emergency medicine before co-founding Fitness Genes with his best friend, a PhD geneticist. The company analyses saliva samples to develop bespoke training and nutrition plans for their customers, based on the individual’s genetic composition.

Fitness Genes is the only DNA-based fitness and nutrition programme of its

Scientific analyses completed outside of the gym can offer insight about your clients’ genetic and anatomical make-up that will help you, the personal trainer, to design a fitness programme that better suits their needs and abilities. By having as much information as possible, you will be able to set realistic timelines and design a training programme that focuses on the right musculature development or eating regime. If done properly, the result will be success in leading your client to their overall goals.

There is nothing more rewarding than that and you will be able to build your reputation as a trainer who delivers results.

@PTMAGAZINE

PT_2016SEP_MOLLIE MILLINGTON.indd 29

29

19/09/2016 10:07

what EMILY tried next

Are you

CrossFIT

Emily Cotton visits CrossFit ISC to put her strength and endurance to the test

C

rossFit seems to be everywhere. I only have to scroll through my Instagram feed and I’m presented with photos of warehouse style gyms, whiteboards sharing that day’s WOD or individuals throwing around some seriously stacked up barbells.

As someone who very much enjoys anything even remotely fitness related, and who loves trying out the newest fitness trend, when I was offered the chance to meet with CrossFit trainer Chris Lawson from CrossFit ISC and take part in one of his sessions, I was

30

enough? surprised it was something I hadn’t considered trying before.

explosive compound exercises, with little to no rest in between.

So what is CrossFit? CrossFit is known for combining multiple training methods; attend a class and you will be faced with strength training, explosive plyometrics, power-style weightlifting, kettlebells, bodyweight exercises – the list goes on.

Combining multiple training methods into one workout means that you’re also working multiple fitness components in one go too. Be prepared to work on your cardiovascular fitness, stamina, muscular strength and endurance, power, speed, and flexibility by performing circuits of

When I first walked into CrossFit ISC, I knew I was being thrown in straight at the deep end. With bumper plates, Olympic bars and resistance bands lining each wall, the style of the studio was exactly what I was expecting. However, what I wasn’t expecting to be met with was such a broad range of individuals who were also taking part in the session.

The small class of six was made up of both males and females. Aged from around 18 – 60 years old and with varied levels of ability, it was encouraging to

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_WHAT EMILY TRIED NEXT.indd 30

16/09/2016 10:46

what EMILY tried next

see that CrossFit was too enjoyed by the average Joe, and not just the super elite.

The class had a pretty straightforward set up; a dynamic warm up, a mini session on skills and strength, a CrossFit WOD (workout of the day) and finally a finisher with a cool down and stretch.

The first 10 minutes of the session was our dynamic warm up, which consisted of stretches and mobility drills. Kneeling down on the floor, we worked on stretching out our lower bodies and then moved on to opening up our core and upper back.

Once fully warmed up and mobile, we moved onto circuits. Chris started by talking through and demonstrating the correct form and technique for each of the exercises we would be performing.

To me, compared to regular weightlifting, CrossFit lifts are a lot more difficult to master. However with such a small class, Chris was able to work closely with each individual, almost as if it were a 1-on-1 personal training session.

Following numerous front squats, push presses and clean and presses, it was time for the WOD – six rounds consisting of 30 seconds of power cleans, 30 seconds of push presses and 30 seconds of lateral burpees over the barbell. With just a short 1 minute rest between rounds, this workout was challenging to say the least. I consider myself to be fairly fit, but by the end of the fifth round with my heart rate racing at what felt like a million beats a minute, the final sixth round felt like torture. Especially with the burpees.

With barely any rest for the wicked, we weren’t finished yet. To cool down, Chris went through a final mini circuit for us to complete. Six bent over barbell rows followed by six behind the head presses from a squat position and to finish, 4 sets of 8 side planks with a rotation.

An hour after I had started, I felt exhausted. Before I tried CrossFit, all I knew was that it would be intense, and I was not wrong. For anyone that is intrigued by the idea of CrossFit, or who simply enjoys trying something new in the world of fitness, I would definitely recommend them to give it a go. If you’re lucky enough to find a studio with encouraging and motivating trainers, who know exactly what they’re talking about, I can see exactly why CrossFit can become addictive.

@PTMAGAZINE

PT_2016SEP_WHAT EMILY TRIED NEXT.indd 31

31

16/09/2016 10:46

10 OF THE BEST

10 Strongman of THE

best

Exercises If you’ve been inspired by World’s Strongest Man, find your inner strongman with the exercises listed

32

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_10 OF THE BEST.indd 32

15/09/2016 12:04

10 OF THE BEST

1

ATLAS STONES

2 3 4

THE classic strongman event. The athletes are required to lift a number of stone boulders onto platforms of varying heights. The competitor who manages to lift all the stones in the fastest time wins – if they fail to lift all the stones, the number of stones and the time taken to load them is recorded.

KEG TOSS

A real test of strength and explosiveness, the strongman has to throw increasingly heavier kegs over a specified height, with the quickest competitor winning.

FARMERS WALK

The strongman must pick up two separate implements, one in each hand, and run (failing that – walk) either for a set distance or for as far as possible. If it is for a set distance, the competitor will be able to drop and re-pickup the implements as many times as they need, whereas the competitor will have to stop on their first drop of the implement for a distance competition.

DEADLIFT

A deadlift in its strictest form is a powerlifting move that must be completed in one ‘pull’ from the floor to lockout. However, strongman competitions usually allow competitors to perform multiple pulls to get the barbell up their legs – often performed without the use of a barbell, with a car being the most famous option.

5

FINGALS FINGERS

This event requires athletes to lift and flip a number of steel poles, attached to the ground by a pivot at one end. Ordinarily, the strongman would deadlift the finger from the floor, then moving it to shoulder height and eventually overhead, moving down the pole until they’re in a position whereby they can flip the finger over. The brute strength of the athlete may lead to one or two repetitions, but without correct technique athletes are left exhausted and unable to finish.

6

LOG PRESS

The log press is rather exclusive to strongman. Unlike a conventional overheard press with a barbell, the log is awkward to hold and move, making it difficult to get into the correct position.

Log pressers are almost always interested in strongman training, as this event is not as easily trained for as part of a normal gym routine.

ARM OVER ARM

Simply put, this event requires the strongman to pull an object down a course with a rope as fast as possible.

Differing from other pulling events, arm over arm requires the competitor to be stationary, usually sat on the ground with their feet against a board. Focusing on leg and grip strength, most strongmen will bend at the knees, pull the rope taut and perform a movement similar to a leg press to ‘pull’; legs are generally a lot stronger than arms meaning an athlete can exert more force.

POWER STAIRS

The power stairs utilise a close-grip, dynamic deadlift. The strongman will have objects of varying weight that have to be lifted onto one large or several different sized steps. Unsurprisingly, taller athletes have the advantage here, as most strongmen will attempt to pick up and ‘shrug’ the weight onto the steps.

7 8

9 10

VEHICLE PULL

Literally as simple as it sounds, the strongman will pull a vehicle with the aid of a harness over a set distance.

With this event, it is important to stay low. The start of the pull is the hardest – getting a heavy truck moving requires huge leg strength. It’s imperative to keep the momentum going once the truck has started, as it’s almost impossible to restart the process a second time.

TYRE FLIP

One of the most widely known strongman events, the tyre flip is a fantastic compound exercise. The event can be completed either for maximum reps, keeping the tyre in one place, or flipping the tyre over a certain distance while being timed. Tyre flips cover all the bases – the core, back, legs, arms, and shoulders.

@PTMAGAZINE

PT_2016SEP_10 OF THE BEST.indd 33

33

15/09/2016 12:04

2016sep_AD_P71.indd 34

15/09/2016 13:38

interview

DRESSED TO COMPRESS PT Magazine speak to Matt Davey, CEP’s UK And Ireland Brand Manager, about what compression wear can do to boost your performance

@PTMAGAZINE

PT_2016SEP_CEP.indd 35

35

15/09/2016 12:19

interview

How did CEP come about?

CEP compression for sport is an evolution of the same compression technology used by the world renowned medical compression experts ‘medi’, who have been at the forefront of research, development and state of the art manufacturing techniques in vascular therapies for over 60 years. The medi medical experts teamed up with sports medicine experts and professional athletes to research, develop and create CEP. The cardiovascular system is relevant to everyone, not least physically active individuals, whether in recreational activities or in high level sports competition.

We see a lot of compression wear on the market – can you tell me a bit about the compression scene and growing demand?

Wearing compression clothing in sports has become a cornerstone in training, injury prevention, performance and recovery. It is now widely recognised that medically based compression is a major factor in accelerating muscle recovery, not least that compression reduces discomfort and fatigue. Sports compression is now used globally by athletes of all levels and is recognised as a significant factor in supporting muscle function and aiding recovery.

This, together with advance moisture management fabrics and production techniques, has resulted in sports compression becoming an essential piece of kit.

What’s the difference between, for example, your standard running socks in comparison to the compression wear alternative?

Not only do you feel instant stability and support when you put on compression run socks, they are designed to contour the exact physiological venous flow and gravity pull profile in the calf. Other features include a padded foot zone, Achilles protection, seamless toe knit and fabric breathability, which results in the most comfortable, blister-free run sock on the market.

Can compression provide those all-important marginal gains?

The physiologically correct, consistent compression profile in CEP products ensure accelerated venous return to speed up the removal of metabolic substances. This in turn allows up to a 40% increase in O2 rich blood returning to the muscles. So yes, medically graded compression influences marginal gains.

Is medically graded compression kit the answer for maximum sporting performance and recovery across all sports?

When training schedules intensify in the run up to competition, recovery and

36

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_CEP.indd 36

15/09/2016 12:19

interview

injury prevention become even more important. In order to optimise ‘rest days’, improved circulation helps reduce swelling and ensures waste products are removed, which is especially helpful when opportunities for rest, taking ice baths and sports massages are limited or not possible. Likewise, as training intensifies, the risk of injury can increase too. Therefore managing and reducing that injury risk is part and parcel of the training and competing schedule.

the state-of-the-art manufacturing facilities in Germany have resulted in ultra-thin, seamless layers in quick-drying materials, to keep you comfortably cool on warm days. Moisture management ensures sweat, which can become cold on the skin, evaporates away from the body.

Are there benefits for wearing compression garments through the winter months? Can they act as a base layer?

The fantastic wicking properties of CEP compression are a fundamental component in these high performance products. Heat management is an essential requirement for all athletes, and the cooling effect of the instant wicking

The advances in fabrics for sports and

Any concerns or cautions related to running in compression kit during the warmer months of the year?

properties ensures that build-up of body heat and moisture does not occur. In this way there is no danger of overheating.

What makes CEP stand out in the crowd?

There is no substitute for CEP compression products, which have the credibility of the decades of proven medical expertise. Combine this with the superb manufacturing techniques and materials that are standard in all medi products, you have sports compression products with incomparable, function, quality and durability that are trusted by athletes all over the world.

@PTMAGAZINE

PT_2016SEP_CEP.indd 37

37

15/09/2016 12:19

TRY 'SUMMIT' NEW

PEAK

PERFORMANCE 38

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_TRY SOMETHING NEW.indd 38

© David Evison | www.shutterstock.com

Can Wild Training founder James Griffiths achieve a world record on Mount Kilimanjaro?

16/09/2016 12:37

© khanbm52 | www.shutterstock.com

try 'summit' new

L

ast year, Wild Training took on various challenges to raise awareness for the charity Hope for Children, including the ultimate kettlebell challenge, lifting 1000 snatches with a 24kg kettlebell in under 1 hour, and trekking up to the top of Snowdon with 200kg of equipment, where they completed an hours workout on the top before trekking back down again.

This year founder James Griffiths plans to go one further and break records for the Hope For Children cause. On 15th October 2016, James will be trekking up to the summit of Mount Kilimanjaro, where he will attempt to set the first ever Guinness World Record for the ‘Highest Altitude Workout’.

‘After the challenge last year of climbing up Snowdon to do a Wild Training workout, we all asked the question... what is the highest recorded workout ever?’ James explained. ‘The answer is no one has actually set the bar, so I thought that was a good enough reason to go for a world record. I really hope this challenge raises a load of money for Hope for Children and helps them give

vulnerable children around the world the childhood they deserve.’

James’ plan is to take an Urban Strength Bar, Titan Bag, Barbell and set of Parallettes and use a variety of the Wild Training systems that he has developed to get a great workout in at the top of Kilimanjaro.

Salomon Sportswear has already sponsored James and has donated their incredible equipment for James to use on the trek. James now needs other organisations and individuals to step up and donate to Hope For Children.

Hope For Children are a UK based charity and they help children in the UK, India, Asia and other parts of the world where children need support. It’s a charity that James is very passionate about helping. ‘Being a young dad, it makes you realise that kids are so vulnerable. The idea of children not getting the childhood they

deserve isn’t something I can accept so that’s why I choose to support Hope For Children.’

James is training hard for this challenge, mixing up some decent heights with weighted bags and his normal mix of high intensity functional training. A lot of the equipment that James uses with clients and with his own training is his own design, like the Urban Strength Bar, Parallettes and Titan Bag he is taking to the top of Kilimanjaro.

You can donate to Hope For Children to support James by using this link – wildtraining.everydayhero.com/uk/jamesgriffiths

@PTMAGAZINE

PT_2016SEP_TRY SOMETHING NEW.indd 39

39

16/09/2016 12:37

FEATURES

Get ready to experience one of the most comprehensive, intense and heart thumping workout programmes available in the United Kingdom

© Jacob Lund | www.shutterstock.com

Never Say Quit...

EVER W

elcome to AFTERBURN ANNIHILATION.

This programme is exclusively brought to you by The AFTERBURN ACADEMY group of products and services. This Extreme Fitness Programme is designed to get fitness and body transformation results fast. Forget traditional HIIT, with this approach you’ll start at a slow to moderate pace, with quick fast bursts of power at intervals.

With ANNIHILATION, the intensity is higher for longer periods of time with very short rest times. Typical work is 40 seconds with a 10/20 second rest.

Sounds ridiculous right? But this is where we get into the AFTERBURN zone, keeping the fat burning up to 36 hours after the workout. This is where the big body and fitness transformations happen.

The AFTERBURN ANNIHILATION Extreme Fitness Programme AFTERBURNABSOLUTE: For sculpting and strengthening your abs and core

40

AFTERBURNACTIVE: Attacking the core and adding in some crazy cardio intervals, with active rest periods to make it super tough.

AFTERBURNABILITY: Taking the hardest elements of ABSOLUTE and ACTIVE and mixing it up with abs, core and cardio.

AFTERBURNACCELERATION: A pure cardio blast, with short rest times, 20 seconds of moderate work and 10 seconds flat out acceleration.

it one of the toughest programmes in ANNIHILATION as it is FLAT OUT. The programme also includes the AFTERBURN NUTRITION GUIDE and the 3, 4 and 5 day Calendar Guides plus bonuses.

This programme can be purchased online at afterburnacademy.com

AFTERBURNADVANCE: Taking you into a different zone, adding in resistance training and cardio intervals for sculpted arms, shoulders and abs.

AFTERBURNABUNDANCE: Mixing in a variety of different moves with dumbbells, core strengthening, cardio and abs resistance.

AFTERBURNARISE: Putting a different spin on the core and balance, which is tough in its own way and adds in stretching and recovery to keep you in the game.

AFTERBURNASSESSMENT: Testing you every four weeks on your progress in ANNIHILATION, you’ll have to complete 10 core and 10 cardio moves as many times as possible in 1 minute, making

But even better, why not learn how to become a Certified BURNT! Trainer, delivering these intense body transformation programmes to clients? To find out more on this two day course, earning you 16 REPS CPD points, check out Industry Focus – it’s CPD course of the month!

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_AFTERBURN.indd 40

19/09/2016 10:17

!

Get results for clients ... super fast! !

From the Afterburn Academy team!

Taking the UK by storm, The AFTERBURN ANNIHILATIONTM Extreme Fitness Program is an extreme super high intensity interval training program that gets fitness results fast.!

!

We are looking for inspirational fitness professionals to come and join our team of Certified BURNT! Trainers to continue leading the charge here in the UK by learning how to execute and deliver this high energy, fun and RESULTS DRIVEN program.!

!

We are offering to the right fitness professionals, a step by step program that can be not only used in a 1:1 setting with personal clients, but in a moderate size class environment or even large group fitness events of 100+. Get ready to offer this super challenging, body shaping, plateau busting and strength building fitness program into your business.!

!

To find out more information and be taken to the Afterburn Academy website page on the benefits of becoming a Certified BURNT! Trainer delivering this exciting AFTERBURN ANNIHILATION Extreme Fitness Program, tap on the boxes below.

Do you have what it takes?

QUALIFIED LEVEL 2+ or LEVEL 2+ ETM INSPIRATIONAL ABLE TO MOTIVATE OTHERS ABLE TO INSTRUCT GROUP CLASSES ABLE TO INSTRUCT IN A 1:1 SETTING KNOWLEDGEABLE GOAL ORIENTED FLEXIBLE IN YOUR THINKING DEDICATED AND HARD WORKING POSSESS A POSITIVE MENTAL ATTITUDE MENTALLY AND PHYSICALLY FIT

COURSE DATE & VENUE SATURDAY 29th October SUNDAY 30th October @ The Bridge/Sydenham SE26

Become a Certified BURNT! Trainer more info

Come on AFTERBURNERS. Be fast…limited spaces for this course still available.

Become a Certified BURNT! Trainer PT_AD_AFTERBURN ACADEMY.indd 41

15/09/2016 13:48

Pea protein powder is becoming a fast favourite for gym-goers and healthconscious people alike

42

© Sea Wave | www.shutterstock.com

NUTRITION

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_MATT WEIK.indd 42

15/09/2016 13:56

NUTRITION

Pea Protein:

The Future of Sports Nutrition?

T

BY MATT WEIK

he plethora of protein powders on the market makes choosing a powder to try extremely difficult.

You have fast digesting, slow digesting, complete proteins, incomplete proteins, whey concentrate, whey isolate, egg protein, casein, the list goes on and on and now you have another choice – pea protein. Wait, what? That green stuff that you have to shove down your kids’ throats so they get some green veggies in their diet? Yup, that’s the one. Pea protein is popping up everywhere. You can now find pea protein in energy bars, cereals, and now in tubs at your favourite supplement or health food stores.

Surprisingly, peas are a great source of protein. If you have ever had pea soup, it’s the same kind of dried peas that you’re already used to eating. While it’s not a complete protein, it still has some amazing health benefits. Containing soluble fibre, it will help with satiety.

More and more research is surfacing showing that plant-based diets can reduce the risk of diabetes, obesity and high blood pressure, and pea protein could form an important part of this.

It’s not uncommon to see blends of protein on the market to achieve different results. Those looking for a fast digesting protein for post workout generally look for something like an isolate, while those looking for some added protein throughout the day to hit their macros will look for a blend of something like concentrates and casein to have both a fast and slow digesting protein source. Need something that will break down slowly while you sleep at night? Then casein protein is the way to go. Where does that leave pea protein?

You have an animal-based protein and also a plant-based protein. Well, pea protein ends up somewhere in the middle.

Pea protein is digested slower than whey but faster than casein, which gives consumers even more choices to fit their individual wants and needs. Pea protein can be used as a blend or even as a standalone. Pea protein is absorbed within 45 to 60 minutes, which would allow it to be used post workout if the user wished to do so.

Benefits of Pea Protein: • Gluten free • Dairy free • Soy free • Cholesterol free • Fat free • Non-GMO • Vegan • Hypoallergenic • Easier on the digestive system • No bloating • Good source of BCAAs Pea protein might also be a great way to help lose weight. The stomach secretes a substance called ghrelin, which stimulates the sensation of hunger to the brain. Pea protein actually has the ability to lower ghrelin levels to shut off the sensation of hunger.

So is pea protein only for those who can’t handle or don’t want to ingest animal-proteins? Nope. Pea protein is a great compliment to any protein source.

In general, having a good balance of protein sources in your diet is a good thing – it provides balance. While the flavour of pea protein alone might not have you doing a jig, it’s not THAT bad.

Some people will put Splenda, Xylitol or Stevia in their shakes if they are using pea protein as a standalone. Another way to flavour your pea protein powder shakes would be to add some fresh fruit.

Throw it all in the blender with some ice cubes and you have a tasty treat. If you are on the go and don’t have time to use the blender, or are out of the house and need a shake, you can always mix your

pea protein in your shaker bottle with other flavored protein sources (like whey) and you really won’t be able to tell the difference.

What does pea protein mean for athletes? Pea protein is high in the amino acid lysine, which can help the formation of collagen to protect cartilage and tendons from the forces put on them through athletics as well as the stresses from exercise. The increased lysine content can also help your immune system, which is constantly taking a beating.

If you grab a tub of pea protein does that mean you don’t need to eat the real thing anymore? No. Nothing is as good as it’s natural form and pea protein should not be used as a substitute for whole food choices. Pea protein powder as well as all whey protein powders are supplements and should only be used as such.

Overall, the use of a pea protein can help you nutritionally as well as environmentally. Fewer resources are needed to harvest peas when compared to animal-based protein sources. Don’t just think about your health, but also the environment around you. And as always, consult with your doctor before adding any protein supplements to your diet.

Matt is a well respected fitness expert and author with a global following. He’s a certified strength and conditioning specialist, personal trainer, and sports nutritionist. His work has been featured in over 70 fitness magazines and over 700 websites. You can contact Matt via weikfitness.com or @weikfitness

@PTMAGAZINE

PT_2016SEP_MATT WEIK.indd 43

43

15/09/2016 13:56

nutrition

Madeleine Shaw demonstrates how to start your morning with something special

Beautiful

Breakfast

Salad

B

© Martin Poole, Ellis Parrinder

reakfast salads are one of my favourite ways to start the day. I love mixing up my morning routine every now and then, and this dish helps me do just that. I prefer to fry my eggs in coconut oil; not only does it have a higher smoking point than regular oils but it also doesn’t denature with heat.

It makes the eggs super crispy, too!

Serves 2 Ingredients: • 1 tbsp. coconut oil or butter • 4 eggs • 1 large avocado, peeled and stoned • Juice of 1 lemon • 50g rocket • 100g cherry tomatoes, cut in half • 2 tsp. chopped chives • 2 tbsp. good quality pesto or leftover pesto mint

Method: Heat the oil or butter in a frying pan over high heat for one minute.

Crack in the eggs, spaced apart.

Put a lid on the pan and cook for one to two minutes until the yolks are runny – or cook for a little longer if you prefer your eggs well done.

Slice the avocado and toss with the lemon juice. Arrange the rocket, tomatoes and avocado on a plate and top with the fried eggs.

Scatter over the chopped chives and drizzle over the pesto to finish.

1 2 3

4 44

Madeleine Shaw’s Ready, Steady, Glow: Fast, Fresh Food Designed for Real Life is published by Orion Books in hardback and eBook, priced £20/£10.99 Photography: Martin Poole, Ellis Parrinder.

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_nutritions recipe.indd 44

15/09/2016 14:05

NUTRITION

The Meat Advisory Panel reveal what exercisers need to be aware of when it comes to their protein intake

© Lisovskaya Natalia

Meat

your nutritional needs Protein – including quality dietary sources such as lean, red meat – is essential to build and maintain muscle and it should be a key ingredient in every fitness regime. However, a new review entitled ‘The Benefits of Protein for Sports and Exercise’, published in Complete Nutrition, has identified a fatal flaw in many sporting enthusiasts regimes – protein catabolism. Protein catabolism is caused by intense training or physical exertion coupled with inadequate protein intakes, which could prove catastrophic for performance.

Dr Carrie Ruxton, an independent dietitian, co-author of the new research and a member of the Meat Advisory Panel (MAP) notes: ‘Protein catabolism actually breaks down the muscles that anyone working out regularly is attempting to build, so this is really bad news and as a result, it has a huge impact on sporting performance and fitness regimes. There has been so little research it’s impossible to estimate how many sporting enthusiasts, plus those of us who regularly exercise, are being caught out by protein catabolism. But

what we do know for certain is that protein is vital for muscle health and performance, with red meat being one of the best dietary sources of high quality protein.’

lean rump (18%) or pork chops (20%) contain an even higher percentage of energy in the form of protein.

The word catabolism comes from the Greek for downward, kato, and that’s exactly what happens. A lack of protein sets off a downward spiral of unpleasant side effects including extreme fatigue, joint and muscle pain and sleep disturbance. Over time, catabolism also undermines immunity and the digestive function.

• Red meat should be on the menu at least four to five times a week to ensure an optimal intake of protein and an energy boosting serving of iron • Protein is integral to the structure and function of muscles • Protein rich foods, such as red meat, make us feel fuller for longer • Protein is the building block for collagen and other structural frameworks • Synthesis of hormones and enzymes requires protein • Protein transports vital substances, including haemoglobin and cholesterol, around the body • Protein aids immunity through the action of antibodies

The evidence for protein’s important role in muscle function is so compelling it has been recognised by European regulators.

These watchdogs have rejected hundreds of health claims but have given the approval to the statement that protein ‘contributes to a growth in muscle mass’. Any food or drink which provides at least 12% of its energy from protein, as almost all red meat does, is authorised to include this important health message on packaging and marketing materials. Some cuts, such as

Plus points of protein:

For further information, see meatandhealth.com

@PTMAGAZINE

PT_2016SEP_NUTRITION_MEAT.indd 45

45

15/09/2016 14:08

nutrition

This month we check out the avocado, the green goddess of the grocery aisle

A

vocado has become increasingly popular in recent years. Health fanatics and Insta-fitness stars alike have been singing its praises, with #avocadoontoast having nearly 200,000 posts! Certainly not just a bandwagon to jump on, this mildflavoured fruit is full of nutrients and is often categorised as one of the most nutritious foods ever by experts.

When it comes to nutrition, avocados are in a class of their own because of the unusually large number of benefits they offer. When last examined, scientists found over 20 nutrients, including fibre, 36% of the daily requirement of vitamin K, 30% of the folate, and 20% each of the daily requirements of pantothenic acid (vitamin B5, needed to break down carbohydrates), vitamin B6, vitamin C, and potassium, which is more than twice the amount of potassium in a banana.

The vitamin E, niacin and riboflavin levels deserve a mention as well.

Linked with keeping your cholesterol levels in the healthy range, it can also help to lower your risk of heart disease.

Due to it’s fat content, when eaten with other foods your body is better able to absorb the nutrients, such as alpha-/ beta-carotene and lutein.

Having a high level of fat means that avocados have a lot of calories, in general. The recommended serving size is smaller than you’d expect; 1/5 of a medium avocado, and around 50 calories.

Easy to add into any meal, salad, or simply to ‘smash’ on toast, there’s no excuse to leave avocado from your diet.

Ordinarily fruits consist mainly of carbohydrates, however the avocado is one of the few fruits that will provide you with ‘good’ monosaturated fats.

© zoryanchik | www.shutterstock.com

Although it’s technically a fruit (due to it’s fleshy pulp and seed), the avocado is used as a vegetable. Native to Central America, there are four main varieties: Hass, which has a dark, knobbly skin, Ettinger and Fuerte, which have smoother skin, and the more spherical Nabal. The avocado is sometimes also

referred to as ‘butter pear’ or ‘alligator pear’.

46

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_NUTRITION_FOOD FOCUS.indd 46

19/09/2016 12:29

nutrition

Ramp UpSmoothie Your David Dunne, expert nutritionist for Love Smoothies, provides us with a smoothie recipe with muscle Ingredients: • 1 Love Smoothies ‘Berry-Go-Round’ sachet • 1 handful of spinach • 1 banana • 250ml almond milk • 1 scoop vanilla whey • 1 tsp. hemp seeds Place all ingredients in a blender and blend until smooth.

The delicious ‘Berry-Go-Round’ smoothie sachet is filled with whole blackberries, raspberries and strawberries, rich in vitamins, antioxidants, polyphonic compounds and bioflavonoids.

Blend with a variety of different milks or juices to change up the flavours and create a new smoothie every time.

Love Smoothies provide readyto-blend frozen mixes, as well as being available to buy in many spots around London and the UK. With loads of fruit and vegetable flavours to choose from, head to lovetaste.co to try for yourself!

@PTMAGAZINE

PT_2016SEP_NUTRITION_RAMP UP YOUR JUICE.indd 47

47

15/09/2016 14:19

nutrition

Make dinner

global Author Ru Anderson brings his favourite international dishes to the table

from india:

Kedgeree

with Corn

and Broccoli Ingredients: • 280g smoked haddock fillets, cut into 2cm chunks • 100g long grain rice, uncooked • 1 onion, chopped • ½ tsp. cumin seeds • 1 tsp. turmeric • 600ml fish stock, hot • 100g sweetcorn, drained • 2 eggs, boiled • 100g broccoli florets • Zest of ½ lemon • 1 tbsp. fresh parsley, chopped • 1 tsp. coconut oil Method: In a big pan, heat the coconut oil and cook the onion for two minutes until soft.

Lower the heat and add the rice, cumin, and turmeric, stirring everything well.

Pour in the stock and bring to the boil, then simmer for five minutes.

Add the fish, stir, and cover the pan, leaving to simmer for 15 minutes until the stock is absorbed. In the meantime, boil the eggs.

Put the broccoli into a pot of boiling water, bring back to the boil and cook for three minutes.

Peel the eggs and cut into quarters. Drain the broccoli and add on top of the rice along with the boiled eggs Sprinkle with lemon zest and parsley, and serve.

1 2 3 4 time: 25 minutes per portion: 481 calories PROTEIN: 30g CARBS: 56g FAT: 12G Serves: 2 48

5 6 7

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_NUTRITION_RECIPES.indd 48

15/09/2016 14:39

nutrition

from japan:

Wasabi Salmon

time: 15 minutes per portion: 384 calories PROTEIN: 33g CARBS: 7g FAT: 23G Serves: 2

Skewers Ingredients: • 300g salmon fillet, cut into chunks • 2 spring onions, cut into small lengths • 2 tbsp. sesame seeds For the marinade: • 2 tbsp. dark soy sauce • 1 tsp. wasabi paste • 1 tsp. honey Method: Thread skewers with alternating pieces of salmon and scallion.

In a shallow dish, whisk together the marinade ingredients and place the skewers in it, marinating for at least 10 minutes. Turn the skewers occasionally.

Meanwhile, preheat the oven to 390°F (200°C).

Cook in the oven for 15 minutes, brushing the marinade over the salmon a few times and turning the skewers occasionally.

Sprinkle with sesame seeds and leave in the hot oven for an additional minute.

Serve with green salad, hot or cold.

1 2

3 4 5 6

‘High Performance Living’ by Ru Anderson is published by Lotus Publishing, and is available for £19.99 from amazon.co.uk

@PTMAGAZINE

PT_2016SEP_NUTRITION_RECIPES.indd 49

49

15/09/2016 14:39

The Star Trac Studio series indoor cycles combine user-focused features, best-inclass biomechanics and popular features for riders of all shapes, sizes and abilities.

From the indoor cycling leader in bike design, manufacturing and rider satisfaction.

For more information visit startrac.com/studiocycles

At Core Health & Fitness, when we brought together fitness brands to build our company, we settled for nothing but the best. Four iconic brands that pioneered entire categories and whose machines are still the ones members ask for by name. Today, we’re committed to continuing the tradition that started decades ago - and that’s greatness you can feel good about building your business on.

Š2015 Core Health & Fitness LLC. All rights reserved. Star Trac, the Star Trac logo and StairMaster are registered trademarks of Core Health & Fitness, LLC. Schwinn and Nautilus are registered trademarks of Nautilus Inc. used under license to Core Health & Fitness LLC.

PT_AD_star trac.indd 50

19/09/2016 14:20

© Amawasri Pakdara | www.shutterstock.com

nutrition

Morsels WITH

MUSCLE

Treats don’t have to stand in the way of your gains with these delicious protein-filled recipes from The Protein Chef

BIRTHDAY CAKE PROTEIN CHEESECAKE Ingredients: • 200g reduced fat digestive biscuits • 50g coconut oil • 500g quark • 500g extra light cream cheese • 100g vanilla casein protein powder Method: Preheat the oven to 180°c.

1 2

Place the biscuits in a blender and blend until finely crushed.

Alternatively, put them in a sandwich bag and hit them with a rolling pin.

Melt the coconut oil in the microwave for 1 min, and then pour it over the crushed biscuits. Stir this together until the crushed biscuits are fully coated.

Pour the mixture into an 8inch loose-bottomed cake tin and press the mixture down as tightly as you can.

In a separate bowl mix together the quark, cream cheese and protein

3

4 5

powder. Beat it as hard as you can to ensure there are no lumps of powder.

Pour the mixture on top of the biscuit base and level it out. Bake on a middle shelf for 30 minutes. The top should not colour, if it does turn the oven down slightly. You still want the middle of your cheesecake to ‘wobble’ when you take it out of the oven, as it will set further once it is chilled.

Remove from the oven and allow the cheesecake to come to room temperature, before chilling in the fridge for a minimum of 4 hours.

6

7

Optional: Finish with a candle and pouring sprinkles over the top!

@PTMAGAZINE

PT_2016SEP_NUTRITION_PROTEIN CHEF.indd 51

51

16/09/2016 14:12

nutrition

High Protein Carrot Cake © Anna Kuhmar | www.shutterstock.com

Overnight Oats Mocha

Protein Truffles

Ingredients: • 100g porridge oats • 65g grated carrot • 350ml almond milk or water • 50g liquid egg whites • 1/2 tsp. mixed spice • 1/2 tsp. cinnamon • 30g vanilla whey protein powder • 30g raisins

3 4

Method: In a pan gently simmer the grated carrot with the almond milk (or water) for 5 minutes.

Note: You can easily add more or less oats, carrot, egg whites or protein powder to suit your macros. It’s also fantastic hot, simply don’t cool and eat straight away!

1

2

Stir in the whey protein and raisins and leave to cool.

Once the mixture comes to room temperature, transfer to a jar or Tupperware and put it in the fridge. As the name suggests, its best to leave it overnight to thicken up, but it’s still great after a few hours chilling.

Add the spices, egg whites and oats and stir well. Cook for a further 2 minutes and remove from the heat.

Ingredients: • 30g chocolate whey protein powder • 30g peanut flour • 5g unsweetened cocoa (plus a little extra for coating) • 2 tbsp. strong coffee Method: In a bowl, mix together the protein powder, peanut flour and cocoa. You want this fully combined before adding the coffee.

1

2

3 4

Divide the mixture into six and roll them into balls.

52

WWW.PTMAGAZINE.CO.UK

Roll the balls in a little extra cocoa and put them into the fridge to chill for at least an hour.

I suggest using a Tupperware container or covering them with cling film to stop them drying out.

PT_2016SEP_NUTRITION_PROTEIN CHEF.indd 52

© vm2002 | www.shutterstock.com

Stir everything together until it forms a crumbly mixture. Once at this stage, get your hands in and knead it until it forms dough.

16/09/2016 14:12

nutrition

Healthy

Chilli

Nachos Ingredients: • 150g extra lean beef mince • 1/2 avocado chopped into chunks • 40g sliced red onions • 1 tbsp. fat free Greek yoghurt • 1 tbsp. Mexican spices • 30g reduced fat cheddar cheese • 1 wholemeal wrap Method: Begin by preheating your oven to 180°c.

1 2

Slice the wrap into triangles and lay them on a baking sheet.

Once the oven has heated up, place the wraps into the oven. Bake for 5 minutes, turn them over and bake for a further 5 minutes. The wraps will slightly colour and will become crisp.

Allow them to cool whilst you make the chilli topping.

3

In a dry frying pan, fry the beef mince for 5 – 7 minutes until it all turns brown. Add the Mexican spices and stir in. Toast the spices off then remove the mince from the heat.

4

© Brent Hofacker | www.shutterstock.com

You can now compile your nachos! Begin by laying the nachos out on a large plate. Then top with the chilli, sliced red onions, avocado, grated fat free cheese and yoghurt. These are my favourite toppings, but it would also be fantastic with extra jalapeños for a spicy kick.

This recipe makes enough for 1 person as a main meal, or for two people as a starter or snack.

@PTMAGAZINE

PT_2016SEP_NUTRITION_PROTEIN CHEF.indd 53

53

16/09/2016 14:13

NUTRITION

Which are best to help with your performance?

NUTS AND SEEDS

N

uts and seeds are the cornerstones of great nutrition, providing the healthy fats needed to keep our heart healthy and decrease inflammation.

Some of the fats provided are essential, meaning we need to ingest them as our body is not able to produce them itself.

Nuts are high in plant protein, vitamins, minerals and fibre, which helps you to feel fuller for longer.

The oils found in nuts, seeds, rapeseed oil, olive oil, flax seed oil, sunflower oil and coconut oil can improve endurance and recovery after exercise. But which ones should you eat? It depends what you are looking for.

When looking at the nut with the best overall nutritional value, the clear winners are almonds. However, it

54

seems that in most of the categories the differences between the nuts are marginal. For example, if you were to look at the protein values, you would see that there is not much of a difference between almonds and peanuts (6g and 6.7g respectively). Due to the high level of calcium, you should certainly consider increasing your intake of almonds if you are following a vegetarian diet.

More interesting is the difference in Omega 3 and 6 between the nuts, with walnuts showing a much higher amount than any of the others. This makes walnuts your go-to food when it comes to your performance. The Omega 3 fatty acids in walnuts can enhance oxygen delivery to cells, which leads to improvements in performance, strength and endurance by enhancing aerobic metabolism – a critical energy system for

all types of activities. It also minimises DOMS. Even though the humble brazil nut does not seem to be high on the list, remember that selenium is a powerful antioxidant which is very important for athletes: • if you are following a ketogenic diet (which can lead to a deficiency in minerals and vitamins) • if you are over 50 (to help your immune system and promote white blood cells) • if you want to lose weight (selenium regulates your thyroid)

What about seeds?

Seeds also provide essential fats, which our body can’t produce itself. Chia is the new kid on the block; it contains not only these essential fats but loads of minerals,

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_NUTRITION NUTS AND SEEDS.indd 54

19/09/2016 10:26

© yesyesterday | www.shutterstock.com

NUTRITION

and it’s easy to add to any foods as it is completely tasteless and there is no grinding necessary. You can sprinkle a tablespoon over your porridge, salad, soup or in your smoothie.

Even though it is fairly low on vitamins, the health benefits are significant.

Chia provides a lot of calcium, which is important for people who can’t tolerate dairy or are following a vegetarian or vegan diet. In addition, it can help lower blood pressure and reduce inflammation.

It is one of nature’s richest antioxidants and it’s high in fibre, which can help with bowel movements and blood sugar stabilisation. Chia can absorb high amounts of liquid and will help you feel fuller for longer.

But what about the good old linseed/ flaxseed? Many of my clients like their slightly nutty taste and when it comes

to their nutritional value they have lots of advantages too. Linseed contains a wider variety of vitamins and nutrients, but most of them are in lower amounts.

A bit more preparation is required when having linseed, as they need to be ground for your body to be able to access the nutrients. They go rancid quickly and need to be kept cool and dark.

Even though it seems that linseeds are the winner of this competition, it’s good to bear in mind that chia seeds provide a complete protein (which includes protein-forming amino acids).

As an athlete you need a lot of protein, but if you are trying to reduce your intake of saturated fat which comes with most animal protein, make chia your friend. Because of their different nutritional values, I would recommend to add both chia and flax to your diet.

Carola Becker is an Advanced Sports and Exercise Nutrition Advisor, Nutritional Therapist and founder of Life is Good Nutrition. She designs nutrition and exercise plans for her clients and works with Personal Trainers to compliment personal training with strategic nutrition to achieve their client’s goals faster and more sustainable.

For more information please visit life-is-good.co.uk

@PTMAGAZINE

PT_2016SEP_NUTRITION NUTS AND SEEDS.indd 55

55

19/09/2016 10:26

WORKOUT

ALIVE AND

KICKING Josh Ward, personal trainer for TruBe, talks us through this kickboxing workout, especially useful for training your hips

W

e all know that hips are the powerhouse of many sporting movements. Strong and powerful hip extensors have been proven to increase running speed and vertical jump height, but how do you do this away from the gym?

As a TruBe trainer, I deliver all of my sessions outside or in clients’ homes. Kickboxing allows me to develop my clients’ hip strength, power and flexibility without any equipment, and as an added bonus, clients love to punch and kick objects!

Try these shadow kickboxing exercises and workouts for yourself and feel the benefits.

Front Kicks  3x 10 front kicks with only the left leg 3x 10 front kicks with only the right leg 3x 20 front kicks alternating between left and right leg Keeping the left leg forward, with your guard up, step the right foot to meet your left. Drive the left knee up, keeping the torso upright and your guard close. Hold this stance and get comfortable with your balance.

Point your knee towards your target and slightly above the exact point that you are aiming for. Point your kicking foot to become parallel to the ground. You may need to pull your arms closer to your body as you lift higher to maintain your balance.

Strike by snapping your leg up at the knee with your toes pointing up. You want to get a lot of momentum going here; the more force and speed you put into the snap, the more force you’ll hit your target with. Whilst shadow kicking, imagine where your target is and retract your leg after hitting your imaginary target.

56

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_WORKOUTS_KICKBOXING.indd 56

16/09/2016 10:39

WORKOUT

Return the left leg to the stance position and the right leg back slightly, as you were at the beginning.

For the right leg begin in the same stance as the left. Follow the steps for the left leg except you do not need to move your left, as your weight should already be on this leg.

ď ł Roundhouse 3x 10 roundhouse kicks with only the left leg 3x 10 roundhouse kicks with only the right leg 3x 20 roundhouse kicks alternating between left and right leg Beginning in stance, step in your right foot, turning it out 45 degrees as you plant it. Bring the left leg up to your side, pivoting on the back right foot so the foot is now completely side on.

@PTMAGAZINE

PT_2016SEP_WORKOUTS_KICKBOXING.indd 57

57

16/09/2016 10:39

WORKOUT

Keeping the glutes and core tight, raise your leg up higher. Preparing your leg for the kick, pull your calf back so that it’s almost touching the back of your thigh. At this point you’ll probably need to lean your upper body in the opposite direction for balance.

Snap your leg forward, pivoting on your right foot, turning your body so that your kicking leg moves towards your target. As you do this, extend the leg in a sudden but smooth ‘snapping’ motion.

To deliver maximum power, your knee should still be somewhat bent when your leg hits the imaginary target.

Retract your leg and return to your guard.

For the right leg roundhouse begin by bringing the right leg up to the side of the body while pivoting on the left foot.

This can be quite tricky, so practise this a few times before actually going into the kick. To deliver the kick, follow the same points as the left leg.

As this is the right leg, you will need to fully pivot the right leg back behind your left once you have completed the kick.

Now get your Jean-Claude Van Damme on and try the following combo five times: 2 left front kicks 1 right front kick 1 right roundhouse kick 1 left roundhouse kick

See what Josh and other TruBe trainers do at trubeapp.com

58

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_WORKOUTS_KICKBOXING.indd 58

16/09/2016 10:39

ARE YOU OPTIMUM NUTRITION’S

GOLD STANDARD PERSONAL TRAINER?

YOU’RE DEDICATED TO YOUR WORK. You spend each day helping your clients strive for results. You advocate a fit and healthy lifestyle. Does this sound like you?

Optimum Nutrition, sports nutrition industry leader, is proud to acknowledge and reward the outstanding work and commitment of fitness professionals all over the country.

The ON Gold Standard Awards seek out and recognise the very best fitness experts including: personal trainers, group fitness instructors, gym teams and fitness nutritionists.

The winners will receive a year’s supply of Optimum Nutrition products valued at £3,500, plus £1,500 towards an educational programme of their choice. There will also be discounts for their client base and profiling in top UK fitness publications.

FOUR DIFFERENT CATEGORIES TO ENTER: PERSONAL TRAINER PERSONAL TRAINER TEAM GROUP FITNESS INSTRUCTOR SPORTS AND EXERCISE NUTRITIONIST

ENTER THE GOLD STANDARD AWARDS AT WWW.ONACADEMY.CO.UK

059_PT_2016SEP_AD_OPTIMUM NUTRITION.indd 59

16/09/2016 12:54

WORKOUT

POWER UP! Yehnine Gayle, one of the masterminds behind FIT2B, shows us the major exercises in the powerlifting world

P

owerlifting is a training style many women are not introduced to and ultimately overlook. It is a shame, because powerlifting can reap great benefits and produce desired results in a relatively short period of time.

Previously a male-dominated mode of training, powerlifting involves three basic moves: the squat, bench press, and deadlift. We’ll complete this workout with some upper back, arm and leg exercises.

 The Squat 4-6 sets of 3-5 reps Set your bar up on the squat rack at shoulder height. Stand with feet slightly wider than shoulder width apart and position your body in the centre of the bar.

Firmly grip the bar, but be careful not to pull it down. Keep your back flat and tighten abdominal muscles to stabilise the core.

Release the bar from the rack and squat down as far as your mobility allows with a slow and controlled movement, count three to four seconds when going down and focus on your breathing, inhaling as you go down and exhaling out as you come up.

 Bench Press 4-6 sets of 3-5 reps Lie on the flat bench with your eyes under the bar, keeping your feet flat and firmly on the ground. Position your body

60

so the bar is in line with your chest when executing the movement. Push your chest out while keeping the back flat and squeeze your shoulder blades together.

With arms slightly wider than shoulder width apart, grab the bar and hold it in the base of your palm with a full grip and

straight wrists. Straighten your arms as you push up to release the bar. As you inhale, lower the bar to your mid chest, counting three to four seconds as you do so. Hold your breath at the bottom and press the bar up above your shoulders, exhaling as you do so.

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_WORKOUTS_POWERLIFTING.indd 60

16/09/2016 10:35

WORKOUT

 Deadlift 4-6 sets of 3-5 reps Set up the bar with a manageable weight and stand with feet hip width apart under the bar. Grab the bar using an overhand grip (or alternating one hand over and one under, as pictured), keeping the arms shoulder-width apart. Bend your knees and keep going until your shins graze the bar, counting four seconds on the way down. Lift your chest and keep your back straight in order to avoid injury.

Driving your heels into the floor, pull the bar up while taking a deep breath as you stand, ensuring the bar is kept against your legs.

 Power Cleans 4-6 sets of 3-5 reps Cleans are a staple in most athlete’s gym routine. It will develop explosive strength, build muscle mass and burn body fat.

This exercise requires the coordination of every muscle group in the body and will increase functional strength overall.

Preparation Stand over the barbell with the balls of your feet positioned under the bar pointing forward, hip width apart or slightly wider. Squat down and grip the bar with an overhand grip, slightly wider than shoulder width. Position your shoulders over the bar with your back arched tightly. Arms are straight with

elbows pointing along the bar, and your abdominals tight.

Execution Pull the bar up off the floor by extending your hips and knees. As the bar reaches your knees, vigorously raise your shoulders while keeping barbell close to your thighs. When the barbell passes your mid-thigh, allow it to contact your thighs. Jump upward, extending your body, while shrugging your shoulders and pulling the barbell upward with your arms. Allow your elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull your body under the bar, rotating your elbows around the bar. Catch the bar on your shoulders before your knees bend lower than

a right angle. Stand up immediately, ensuring your thighs ride no lower than parallel to the floor.

Return Bend knees slightly and lower the barbell to mid-thigh position. Slowly lower the bar with a flat lower back and trunk close to vertical.

@PTMAGAZINE

PT_2016SEP_WORKOUTS_POWERLIFTING.indd 61

61

16/09/2016 10:35

WORKOUT

Single Arm Upright Row  3 sets of 8-10 reps This exercise strengthens your upper back, biceps and shoulders. Be especially careful if you have lower-back problems.

Using your right arm, stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in. Place your left knee and your left hand on top of the bench for support. Pull your tummy in and bend

forward from the hips, so that your back is naturally arched and roughly parallel to the floor, your right knee slightly bent.

Tilt your chin toward your chest so that your neck is in line with the rest of your spine. Pull your right arm up until your elbow is pointing to the ceiling, your upper arm is parallel to the floor, and your hand comes to the outside of your ribcage, as pictured.

Repeat on the left arm.

Walking Lunges  3 sets of 10-15 metres Grab a set of dumbbells and begin standing with your feet shoulder width apart. Step forward with one leg and flex your knees to drop your hips, descending until your rear knee nearly touches the ground. Keep the tummy tight so you don’t tilt forward, your posture should remain upright and your front knee should stay above the front foot. It also helps to stick out your chest and keep the shoulders back.

 Kettlebell Snatch 3 sets of 8-10 reps This is a great exercise that targets the shoulders, glutes, hamstrings, lower back and triceps. Place a kettlebell between your feet. Bend your knees and push your bottom back to get in the proper

starting position, similar to the start of a deadlift. Look straight ahead and swing the kettlebell back between your legs.

Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder, rotate your hand and punch straight up, using

momentum to receive the weight locked out overhead.

Finish your workout with a five minute cool down on your chosen cardiovascular machine and a good stretch routine!

Yehnine is a former sprint athlete turned sports and wellness coach, and has been involved in sports most of her life. She lives and works in Southeast London, teaching and promoting healthy living through exercise, diet and holistic practices.

She recently took a short break from teaching at fit-2b.com to have her 10 month old baby boy. Check out the FIT2B website for more information.

62

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_WORKOUTS_POWERLIFTING.indd 62

16/09/2016 10:35

H T G N E R ST IN

PT_AD_rebel strenght.indd 63

L E STE

19/09/2016 14:18

WORKOUT

The

5X5

Workout A workout that consists of only 3 exercises sounds easy, right? Wrong. Take these 3 exercises and perform 5 sets of 5 reps of each and it becomes a lot harder.

O

riginally designed in the 1960s, the 5 X 5 workout is based around 5 popular compound exercises; the squat, deadlift, bench press, overhead press and barbell row. Performed 3 times a week, the 5 X 5 workout was not created with the intention of working until failure or getting a ‘pump’, but to focus on form, and slowly increase weight, with the result of an increase in strength.

The squat should be performed at all 3 workouts. And alongside the squat, you should then choose two other exercises to perform to complete the workout.

Start light and focus on perfecting your technique, adding a little extra weight to each exercise each session.

64

Squat

Deadlift

Using a squat rack for safety, add your required weight to the bar and position yourself so that you are facing it. Step underneath the bar, resting it across the top of your back and with your chest up and a medium grip, lift the bar out of the rack. With feet hip width apart, push your hips back and knees out as if you were sitting onto a chair behind you, until your knees are at least at a 90 degree angle. Once at the bottom of the movement, with your chest up, push from your heels standing yourself back to the starting position.

With the bar lying across the floor in front of you, stand so that the bar runs directly over the middle of your feet.

Bend at the hips and take hold of the bar, with your hands close to the outside of your legs. Drop your hips, bending your knees until your shins touch the bar. Keeping your chest lifted and your back straight, pull yourself and the bar up into a standing position, keeping the bar as close to your legs as possible throughout. Return the weight to the floor by pushing your hips back first, and bending your knees once the bar reaches your knees.

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_WORKOUTS_5X5.indd 64

16/09/2016 10:24

WORKOUT

Bench Press Lie flat on a bench, with a bar directly above you at eye level. Take hold of the bar, placing your hands on the ring marks, with a strong grip and straight wrists. Straighten your arms and unrack the bar, bringing it directly above your chest. Lower the bar to your mid chest, keeping your elbows wide and your forearms vertical. From this bottom position, push the bar back up above your shoulders, locking your elbows at the top.

Overhead Press With a barbell at chest height on a squat rack, grip the bar with your hands facing forward just wider than shoulder width apart. Lift the bar out of the rack, and rest across the top of your chest. From this position, push the bar up above your head, locking your arms and keeping the bar in front of your head. Lower the bar slowly back down to your collarbone and repeat, pushing the bar back up.

Holding a barbell with a pronated grip, slightly bend your knees and bend forward at the hips until your back is almost parallel with the floor.

Keep your back straight and chest up. Keeping your elbows close to the body, pull the bar up to your body.

At the top of the move, squeeze the shoulder blades together and then slowly lower the bar back down to the starting position.

PT_2016SEP_WORKOUTS_5X5.indd 65

All images Š Dean Drobot | www.shutterstock.com

Barbell Row

@PTMAGAZINE

65

16/09/2016 10:24

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

www.wildtraining.co.uk 2016SEP_AD_WILD TRAINING.indd 66

16/09/2016 11:04

WORKOUT

r o f g n i n i a r t h t Streng

s s o l t h g i we

@PTMAGAZINE

PT_2016SEP_WORKOUTS_STRENGHT FOR WEIGHT LOSS.indd 67

67

16/09/2016 10:05

WORKOUT

Incorporate strength training into your gym routine for maximum weight loss results

W

hen it comes to weight loss, most people are familiar with the idea of combining cardio with a good diet to achieve the results they are after. However, when strength training is added into the equation too, it is then when real results can be achieved. Whilst cardio will help you shrink down to your desired weight, it will do so by burning off both fat and muscle. On the other hand, strength training will encourage the body to maintain, or even gain, muscle whilst burning fat, helping you to achieve a toned, sculpted physique.

strength training can elevate your EPOC and burn calories at a high pace for up to 38 hours.

Building more muscle also allows your body to burn more calories, not only just after training, but when your body is at complete rest too. This is because your body burns more calories maintaining muscle than it does maintaining fat.

Creating a strength training programme

Why is strength training beneficial for weight loss?

A successful strength training programme designed for weight loss will be made up of three main parts; pure strength training, metabolic resistance training and cardiovascular training.

Strength training is known for having a high level of excess post-exercise oxygen consumption (EPOC). After a workout, your body needs to work hard to recover and put itself back into the same state it was before and this elevation of your metabolism is your EPOC. Unlike with cardio, when after you have finished exercising your calorie burn ends too,

Pure strength training This aspect of a strength training weight loss programme is designed specifically to gain strength or to maintain or build muscle mass. This is important as losing too much muscle mass can result in the slowing down of your metabolism, leaving you with a smaller, but softer

68

version of yourself instead of leaner and more toned.

The rep and set ranges may vary slightly depending on your ability, however strength training is usually based upon the idea of lower rep and set ranges using heavier weights.

Metabolic resistance training MRT (or interval training as it is more commonly known) is the idea of short periods of high intensity work, followed by short periods of rest. These workouts are usually short and last between 10 – 20 minutes, however are perfect for fat loss.

Cardiovascular training Cardiovascular training is important to include in a weight loss programme, especially alongside strength training, as it will improve your aerobic endurance.

A high level of aerobic endurance will benefit you during strength training, as it will allow you to recover quicker during your rests.

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_WORKOUTS_STRENGHT FOR WEIGHT LOSS.indd 68

16/09/2016 10:05

WORKOUT

So what would a strength training programme for weight loss look like? Here’s our example: Monday | Full body strength + MRT • • • •

Deadlift (6 – 10 reps x3) Bulgarian split squat (6 – 10 reps x3) Upright row (6 – 10 reps x3) Hammer curl (6 – 10 reps x3)

• • • •

Burpees x10 Jumping jacks x10 Mountain climbers x10 Plank – 30 seconds

(Perform each exercise back to back. Rest for 30 seconds after each circuit and repeat x 3)

Tuesday | Cardio 30 – 45 minutes of medium intensity cardio. Can be split up into smaller blocks of time on different machines if necessary.

Wednesday | Rest Thursday | Upper body strength • • • • • •

Seated shoulder press (6 – 10 reps x3) Chest fly (6 – 10 reps x3) Single arm row (6 – 10 reps x3) Bicep curl (6 – 10 reps x3) Lateral raises (6 – 10 reps x3) Tricep rope extension (6 – 10 reps x3)

Friday | MRT

All images © Dean Drobot | www.shutterstock.com

• Goblet squat • Press ups • Kettlebell swings • Military press • Jumping squats (Perform 40 seconds of each exercise & rest for 20 seconds between each exercise. Rest for 1 min after each round and repeat x4)

PT_2016SEP_WORKOUTS_STRENGHT FOR WEIGHT LOSS.indd 69

SaturdaY | Lower body strength • • • • •

Barbell squat (6 – 10 reps x3) Straight leg deadlift (6 – 10 reps x3) Walking lunges (6 – 10 reps x3) Leg press (6 – 10 reps x3) Leg extension (6 – 10 reps x3)

SUNDAY | Rest @PTMAGAZINE

69

16/09/2016 10:06

WORKOUT

Boulder Shoulders Struggling to grow your shoulders?

Jen Ford has the exercises for you!

70

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_WORKOUTS_BOLDER SHOULDERS.indd 70

16/09/2016 09:55

WORKOUT

A

s a fitness competitor, I often get complimented on the development of my shoulders, a body part that many females struggle to shape and grow. I owe a lot of my upper body shape to my teenage years as a competitive swimmer, however I have also mastered the most effective training methods for this body part and I utilise these methods with my clients.

to shoulder height with elbows slightly higher than wrists to avoid too much pressure on the forearms.

2x warm up sets 10-12 reps 4x working sets 6-8 reps

I typically train shoulders as part of my ‘pull’ sessions at the gym, focusing on exercises working the muscles of the back, biceps and shoulders, and then I train them again as part of my ‘push’ session alongside chest and triceps. By splitting the movements into push and pull, I get the benefits of focusing on shoulders twice in a week.

As a full pull or push session can last up to one hour in the gym, I like to superset many of my shoulder exercises to better utilise the time I have to train. This helps to keep workouts more intense.

Here are my favourite shoulder exercises with a summary of sets, reps and range of movement.

The Shoulder Press As a first exercise, I prefer to begin with heavier exercises and work my way down to lighter weights, so I would recommend doing a seated shoulder press to begin a shoulder workout. With feet placed firmly on the floor and back pressed against the bench, I coach my clients to keep elbows wide and press from the shoulder line, straight overhead.

It’s a good idea to wear wrist supports when performing any heavy shoulder exercise, as the small joint at the wrist is put under a lot of pressure, especially if you can challenge the weight selection.

2x warm up sets of lighter weight for 12-15 reps 4x working sets 8-10 reps

© wavebreakmedia | www.shutterstock.com

Seated Lateral Raise

PT_2016SEP_WORKOUTS_BOLDER SHOULDERS.indd 71

This is a tough one! Form is very important in this exercise as I often see people leaning forward and backwards throughout reps if the weight selection is too heavy. In order to execute this in a way that targets the deltoids, I coach my clients to sit perfectly straight, with their core held tight and raise the arms

@PTMAGAZINE

71

16/09/2016 09:55

WORKOUT

SUPERSET: Upright Row and Front Raise

Standing Lateral Raise: Triple Drop Set

Now that the heavy sets are done, I add in the lighter, higher rep supersets!

This is my favourite exercise for shoulders and I incorporate it into my pull session, and maybe my push session if I’m feeling brave!

Using a barbell for upright rows it’s important to adopt a strong stance, holding core muscles nice and tight, keep the hands close together on the bar and pull it upright towards the chin, keeping it close to the front of the body at all times. The front raise can be done with a weight plate; keeping arms nice and straight, and raising the plate to shoulder height.

4x 12 upright rows and 10 plate raises.

For a finisher, try holding the last front raise up and twisting like a steering wheel to failure for added burn!

Set three dumbbell selections out in front of you, for example sets of 10kgs, 8kgs and 6kgs, with room to step forward between each (helps psych you up!) When using this exercise to finish my session I opt for failure reps, pushing to failure on each weight. It usually goes something like this.

4 sets: 10kg DBS 14 reps 8kg DBS 14 reps 6kg DBS 12 reps

If I can get extra reps in without compromising my form, I’ll go for it!!

As part of my pull day I’d incorporate the upright row and front raises into my session, as well as the triple drop of lateral raises. In my push session I use the seated dumbbell press and seated lateral raise.

These shoulder exercises could be performed as one session, paired with added cardio – try using a battle rope to really exhaust the muscles. To do this I’d finish the session off with 40 alternating single rope waves, 40 double rope slams and 15 wide push-ups. Do this 4 times and you’ll really feel the burn!

Jen Ford is an athlete representing Powerhouse Fitness’s smarttech performance nutrition. Powerhouse Fitness is the longest established fitness equipment supplier in the UK and is one of the leading fitness retailers with nine stores across the UK. powerhouse-fitness.co.uk

72

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_WORKOUTS_BOLDER SHOULDERS.indd 72

16/09/2016 09:55

PT_AD_PT 73 Untitled-12 ACADEMY.indd 1

16/09/2016 15/06/2015 11:24 12:26

+ PLUS

NEXT ISSUE

et your Don’t forg r es of inside usual updat om fr ce vi d a ews, industry n ell as panel as w rt e p our ex pes elicious reci a host of d eth get your te for you to ! stuck in to

Wayne Gordon

The ex-Gladiator talks us through his already impressive CV and shares his exciting forecoming projects.

Also in our NEXT ISSUE: n Train like a Viking with Svava Sigbertsdottir n Martin Hutton talks training for a specific goal n We look at the best mixed martial arts for self defence n Ben Rawlings shatters the misconceptions around the vegan diet n Get fighting fit with our boxing drills based cardioworkout

PT_2016SEP_NEXT ISSUE_2.indd 74

16/09/2016 13:36

2016SEP_AD_GRENADE.indd 75

16/09/2016 11:13

pt business

Industry FOCUS

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

PT Tip of the Month As you complete a workout, your body will start by using up its supply of glucose (blood sugar) and then turn to fat for energy. Glucose is the preferred fuel for the short, intense muscle contractions you perform when weight training, whereas the body’s fat supply is not as an efficient fuel for this type of training. By performing your weight training first when you are in the gym, you will use up your glucose stores where they are most effective.

Then, by the time you get on to your cardio, your body will have already moved into its ‘fat-burning’ mode. If you chose to do your cardio first, you would be using up all the fuel you require for a quality weight training session before you have even picked up a dumbbell, and would then force your body to make do with a less powerful fuel source when resistance training afterwards.

76

© Syda Productions

PT Magazine’s fitness editor Emily Cotton advises on whether it’s best to start or end your workouts with cardio

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_INDUSTRY FOCUS.indd 76

16/09/2016 09:33

pt business

SOFTWARE

UPDATE From ClassPass and Barry’s Bootcamps, to morning raves in Shoreditch, the appetite for alternative gym sessions has grown steadily over the last couple of years. Taking the evolution of exercise even further is WeTrain, an app designed to connect people with the latest, and most sociable exercise concept to get people moving. Here, WeTrain tell us what they’re all about.

What is WeTrain?

Imagine if you could have all the benefits of having a personal trainer, with the social element of a group session, and for a much more affordable price. WeTrain is a new website and app that connects you and your friends to personal trainers, encouraging socialising while exercising.

What’s WeTrain’s ambition?

We want to see more people active in Britain. We are part of the target market of 20-30 year olds and from research we have found that training with friends is the best persuasion to start exercise, keep up the motivation and learn something new. It’s even better when there is someone knowledgeable to help, but also who is flexible on skill level and fun to work with.

How many instructors do you have signed up?

We have over 50 hosts and ambassador hosts who are signed up having gone through our auditions process.

Why do you call your instructors hosts?

Hospitality and hosting are an important part of a WeTrain session, and so we felt that ‘host’ was a more appropriate term for us. We felt it reflected the need to be sociable - almost making the trainer/ instructor/coach part of the team.

What makes you different?

WeTrain makes personal trainers accessible for small groups, who normally could not afford their expertise or focus.

Users can personalise their session and it’s absolutely pay as you go, with no commitment for much less than the price of a generic group of 30 in a bootcamp or yoga class.

Are prices fixed per activity or does each trainer name their own price?

For our WePlay scheduled sessions, we have kept pricing simple at launch, you’ll pay between £12 and £20 per person per session and it’s completely pay as you train, with no commitment. The price will vary depending on the type of session.

We are launching WePlay on demand

sessions later this year, giving more flexibility for attendees and the chance for hosts to set pricing accordingly.

To look at the available classes or audition to be a host, find out more at wetrain.com

WeTrain are proud supporters of the Dame Kelly Holmes Trust and the superb work it does empowering disadvantaged young people. A percentage of every booking fee goes to the charity.

CPD course of the month Boost your CV skills with this month’s recommended course Course: Certified BURNT! Trainer Date: 29th and 30th October 2016 Location: Fusion at The Bridge Leisure Centre, London Cost: £299 (book early for £249) This 2 day course is exclusively brought to you by the The Afterburn Academy Group of products and services. We are looking for inspirational fitness

professionals to come and join our team of certified BURNT! trainers, to continue leading the charge here in the UK by learning how to execute and deliver this high energy, fun and results driven programme. We are offering, to the right fitness professionals, a step by step programme that can not only be used in a 1:1 setting with personal clients, but in a moderate size class

environment or even large group fitness events of 100+. Get ready to offer this super challenging, body shaping, plateau busting and strength building fitness programme to your clients. To find out more information on the benefits of becoming a Certified BURNT! Trainer, please go to afterburnacademy.com/ become-a-certified-burnt-trainer

@PTMAGAZINE

PT_2016SEP_INDUSTRY FOCUS.indd 77

77

16/09/2016 09:33

pt business

FIRST INTERACTIVE FITNESS KIOSK FOR

GYMS LAUNCHES Oneone fitness, UK developer of premium software based solutions, is revolutionising members’ gym floor experience with its market leading, interactive fitness kiosk. Gym Budd-e is a comprehensive and customisable toolbox of fitness and facility information, which links members to personal trainers, provides extensive exercise support, communicates in-club promotions, emails class timetables and delivers a whole host of other bespoke content.

Creator of Gym Budd-e and CEO of Oneone fitness, Stephen Parkes, a highly experienced personal trainer, explains,

‘Working on the gym floor for many years, I identified a need for operators to disperse information to members quickly and easily, especially at peak times when staff are busy. Gym Budd-e is designed to complement a full staff quota and enhance the personal service delivered to members.’

Designed to effortlessly integrate into any fitness environment, from luxury spas to budget gyms, the innovative kiosk assists members and supports a variety of fitness professionals, from personal trainers through to sports therapists. Gym Budd-e is already

installed at Third Space, Canary Wharf, where it continues to positively impact retention.

For more information about Gym Budd-e, please visit gymbudde.com

SHARRON DAVIES LAUNCHES PROSWIM Sharron Davies MBE is making a splash with her new ProSwim goggle range, bringing you the ultimate in swimming eyewear.

78

Sharron represented Great Britain and won numerous medals at the Olympics, European Championships and Commonwealth Games, so she knows a thing or two about what is required when it comes to developing the right goggles.

Sharron has been at the forefront in both the planning and design of her ProSwim brand, and is excited to launch her swimming goggle range. Sharron said, ‘I have been asked to work with a lot of brands, so for me to create something myself, it had to be right, and ProSwim ticks all of the boxes that I look for in a swimming goggle. They have been design tested and meet EU standards, incorporating watertight soft silicone seals for comfort and no leaks, and

for me that was really important. We also introduced the advanced anti-fog technology and a mirrored UV system, which ensures you have crystal clear vision at all times, as well as 180-degree visibility through their advanced technology curved streamlined lens, creating an enhanced vision for speed, a must for competitive swimmers.’

Head to proswimgoggles.com to up your swimming game.

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_INDUSTRY FOCUS.indd 78

16/09/2016 09:33

pt business

Rebel WITH a cause PT Magazine profile Rebel Strength, one of the most successful gym equipment specialists in the UK

S

tarting as a limited company in October 2015 by managing director Andy Wilby, Rebel Strength has literally gone from strength to strength. Working with steel in the daytime and enjoying the gym environment at night, Andy saw a massive gap in the market for high quality gym equipment. With the backing of Alloy Fabweld Ltd, he was able to begin his gym business and realise the potential of the market.

and produced a number of products, including atlas stone circles, weight storage systems, grip trainers, loadable kettlebells and double logs. All products can be left raw or powder coated to any RAL colour, so you only need to ask if you want your equipment in a funky colour.

Rebel Strength designs and manufactures high quality gym, fitness and strength equipment to suit all needs and abilities, including strongman, strongwoman, rugby, boxing and Crossfit.

Rebel Strength are still a new company, but already have good working relationships and associations with major players in the fitness industry including Giants Live, Official Strongman, Ultimate Strongman, Strongman Champions League and Disabled Strongman. They also sponsor a number of athletes and competitions. Our website shows a full calendar of events and competitions throughout the UK and abroad.

All products are made from scratch in Rebel Strength’s workshop based in Great Dunmow, Essex, using British steel. Rebel stock a standard range of equipment together with a popular bespoke service, which produces tailormade products made to clients’ own needs and ability. Rebel have designed

During 2016, Rebel Strength have organised two large events. The first was Rebel Strength’s Strongest Man Novice and Inters/East of England Strongest Novice Final, which was held at Great Dunmow Recreation Ground on Carnival Day – Saturday 17th September. At the end of the year, Rebel are also running

the Rebel Strength Winter Surprise – Sunday 13th November (9am-5pm) – held at Koru Gym in Bishops Stortford.

For both events, check Rebel Strength’s Facebook events page.

MD Andy Wilby says, ‘Since starting Rebel Strength, we have worked with some of the biggest names in the sport, including the likes of Terry Hollands.

Rebel Strength supports all the top promoters and competitions across all abilities. In the future, we aim to support the World’s Strongest Man and Woman competitions, as well as continuing to support grass root competitions. We are also keen to branch out further to cover the other fitness disciplines, such as rugby, boxing and Crossfit’. rebelstrength.co.uk

Big thanks to Adam AJ Photography, Koru gym and our models Tom and Hollie

@PTMAGAZINE

PT_2016SEP_BUSINESS_REBEL STRENGHT.indd 79

79

19/09/2016 13:55

pt business

We interview coach and mentor Brendan Chaplin about what has aided his success in the fitness industry

E R U G I F SIX RAINING PERSONAL T

80

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_BUSINESS_BRENDAN CHAPLIN.indd 80

16/09/2016 08:31

pt business

Have you always been interested in fitness?

My passion before fitness was martial arts. I love the continuous development aspects of the martial arts and when someone lent me a copy of a Mike Boyle strength and conditioning video around 10 years ago I was hooked instantly and have never looked back!

What first got you interested in personal training?

Ultimately my real passion is coaching people to achieve their goals. Personal training was a vehicle to enable me to do that. I still love training athletes and clients, but I equally enjoy working with other coaches to help them develop their skillset or build their businesses.

It’s all coaching.

How did you get into mentoring?

I started writing my blog on strength and conditioning around eight years ago, sharing lessons learnt and the many mistakes made. Over time people began to look to me for expertise in training performance athletes and eventually looked to me as a mentor, which is really flattering.

In 2014, I was running Strength and Conditioning Education full time and the mentorship was our flagship programme. It’s a life changing process and we were getting rave reviews.

We’ve now developed the Level 4 qualification, which is the highest standard of strength and conditioning coaching qualification in the UK at the moment.

© wavebreakmedia | www.shutterstock.com

Tell us about the Six Figure Coach network – how did this come about?

It was really a response to the requirements of our students. These students were getting seriously good at coaching people and getting results with their clients, but they were struggling with their businesses, the ability to generate clients and build the lifestyle they wanted. We developed the Six Figure Coach Programme to

do just that. It takes you through everything from helping you decide on your goals, marketing, sales, running events, designing your programmes, and ultimately building the business you really want.

You’ve got so many projects on the go, how do you keep on top of everything?

With great difficulty! I was really struggling with everything last year, and the best decision I made was hiring a personal assistant to work with me. The team at Strength and Conditioning Education is amazing and really help me to get things done. The best advice I ever received was to hire someone to help before I got super busy. Unfortunately I didn’t listen, but I learnt from that mistake!

What keeps you motivated?

I believe in this industry and want to continue to raise the standards in the UK and beyond. This is a profession that has been kind to me, and I am super committed to developing the next generation of elite coaches who can really get results in the real world and have the skillset and mindset to survive in the long term, which is something that just is not happening currently.

How important are qualifications (such as a degree) in personal training?

Of course we need to have a license to practice, but way more important than that is the ability to communicate and connect with people. Show your passion and get out there and do it!

In your opinion of the UK fitness industry, where could improvements be made if required?

We need to spend more time teaching people how to move well, how to coach well and how to run a business. It’s just not good enough to come out of a personal training course and not have the confidence to go and get clients. It has to change and it IS changing.

What advice would you give to newly qualified trainers trying to find their niche, or experienced trainers looking for a change?

Newbies, it’s all about getting your hands dirty, making mistakes and learning by doing. Don’t think about money straight away; think about how the opportunity can help you to improve. In addition, try finding people who have walked the path you want to go down and base your business model on their success (otherwise known as getting a mentor).

Experienced trainers - keep learning and giving back. Build a team that allows you to build a great business and lifestyle, rather than burning out and eventually hating the work you used to love. We all have to keep growing.

What’s next for you? Is there anything else in the pipeline?

Absolutely, it never stops. We launch our Level 4 diploma in September, which is our pathway through from Level 2, Level 3 and Level 4. The course is like no other in that it offers business support, performance coaching and actual hands on coaching every single day, so our newly qualified trainers will have a high level of competence under their belt from the outset.

We relaunch the mentorship early next year too, with brand new practical content that we’ve never shared before.

Also, we are re-launching our global network for coaches, which will provide insurance, education and events for people all over the world. It’s a super cool project that we are all very excited about. Look out for it very soon!

For more information or to find out if Brendan can help you, visit brendanchaplin.com

@PTMAGAZINE

PT_2016SEP_BUSINESS_BRENDAN CHAPLIN.indd 81

81

16/09/2016 08:31

pt business

Think differently Why you must niche your business

Martin Hutton, the ‘Guerilla Coach’ is a transformation specialist, and author of ‘Transform Your Body: 12 Weeks To A New You’ (available on Amazon). Helping clients completely change their attitude towards food and exercise, Matt’s clients get the education they need during their 12 week session block to ensure they can go it alone. Visit guerrilla-pt.co.uk to find out more about Martin and his transformations.

82

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_BUSINESS_martin guerilla.indd 82

16/09/2016 08:36

pt business

A

s personal trainers and coaches, we are used to telling clients and gym users that if they keep the same mindset with their training, they will get the same old results.

We try to convince them to lift weights, do less slow-pace jogging on a treadmill or to try HIIT. Basically we attempt to get them to shake things up to achieve more success. However, do we take our own advice when it comes to our business?

How many of us qualify as personal trainers and then do the exact same as the trainer next to us? We offer to train people for an hour as they do. We match, or thereabouts, the hourly rates of them.

We offer the same services as them.

We become ‘just another PT’. How do I know? Because I did just that.

In business it is imperative that you stand out. If you do the same as everyone you will get the same results as everyone else. You will be scrambling constantly for business, always needing more clients, always trying to win business. You will be competing with the many trainers in your area, with more appearing every week as the industry grows.

What makes you different? That’s the first question you must ask. You cannot be all things to all people, a ‘jack-of-alltrades’. You need to work out what you are best at and concentrate on that.

Recently I saw an advertisement for a trainer locally to me, it read: ‘I can help you with: Fat loss, core work, injury rehabilitation, sport specific training, weightlifting, kettlebell training, marathon training, couch to 5 or 10k, functional fitness and yoga.’

© Peter Bernik | www.shutterstock.com

Quite the list, I am sure you will agree. If this person can do all these things then it is indeed an impressive list.

PT_2016SEP_BUSINESS_martin guerilla.indd 83

However, if I want to learn kettlebells, I want a kettlebell coach. If I want to train for a marathon, I want a marathon coach. And if flexibility is an issue, I want a yoga teacher to work with me.

People want specialists, not jack-of-all-

trades. They want someone who knows their field inside out, be it kettlebells, marathons or yoga. Not someone who knows a bit about a lot of areas.

If I have heart problems I would seek out a cardiologist, I would not go to see my local doctor. I do not want the person who deals with 30 - 40 different things a day. The person before me had a sore head and the person after had breathing issues. I want the person who deals with heart problems all day, every day, who knows everything about the heart. This is where I am going to go.

This is how we must treat our business.

We must concentrate on dominating our area of expertise. Is weightlifting your thing? Then specialise in getting clients who want to lift weights, improve their form and how much they can lift. Are you keen on running? Market yourself as a running specialist. Appeal to people who want to get their times down or their distances up. Yes, you are narrowing down your potential client pool. But at the same time, for everyone who wants to run better or lift bigger, you will be the person to go to. No one else. You. Soon people will start seeking you out, word will spread that you are the ‘go-to’ guy, meaning less time looking for clients and more time doing what you do best. Training them.

To go back to general doctor vs. cardiologist example, who do you think earns more? The person with some knowledge on everything, or the person who is an expert on only one subject? According to gapmedics. co.uk, the average annual wage of a general practitioner is between £50,000 and £70,000. The average wage of a cardiologist is about £94,000.

So if you want to get ahead, find out what you are best at, specialise in it, learn everything about it and let people know this is the case. Then you will have clients and proper money coming to you.

Think differently and get different results.

@PTMAGAZINE

83

16/09/2016 08:36

pt business

© Ahmet Misirligul | www.shutterstock.com

STAND OUT FROM THE CROWD What do gym managers really look for when hiring personal trainers to join their club?

W

hether you have just qualified as a personal trainer, or have been working as a freelance PT and now wish to work within a gym environment, standing out within a group of applicants is essential when trying to gain yourself a job. To be successful in a personal trainer job interview, similar to being successful in an interview in any other industry, it is likely that you would need to meet the ideals that the company has in mind; your skills, your experience and your work ethic for example.

So what are gym managers, especially those at well-known chain gyms, looking for when hiring? When applying for any job, the skills and experience you already possess can benefit you greatly in being successful in gaining the position you are after. However, whilst experience can be helpful to a personal trainer when they begin working at a new club, it is not the be all and end all. ‘With previous experience you have already trained all

84

types of people and have learnt how to get the most out of a wide range of clients. However, new instructors bring a fresh motivation into the club and their energy pushes their business and club forward’, says Ryan Harrison, Health and Fitness Manager at Fitness First Ipswich.

‘All you really need is a Level 3 PT certificate and insurance liability; other skills, such as confidence with instructing and class teaching, can be taught’.

When questioned, it didn’t seem to be the applicant’s skills and experience that was most important to a gym manager.

It seemed that a personal trainer’s personality, and furthermore their drive and ambition, were more of a deciding factor in the hiring process. Having a passion for the business of personal training was a trait that was very high on many gym managers’ lists.

When asked about an interviewee’s personality, General Manager at The Gym

Manchester Portland Street, Luke Taylor said he was fond of employing ‘fresh PTs with a hunger to learn.’ Although they may not have much experience in the industry, Luke says he still favours employing newly qualified personal trainers as he believes they have a ‘good knowledge base and can easily be molded into a great PT with a little bit of mentoring.’

A final inside tip to help you stand out in a personal trainer job interview – have a business plan. Both Luke and Ryan agreed that turning up to an interview with a solid business plan and a clear idea of the goals you want to achieve is a great way to stand out from other applicants. ‘Business plans are very important as they give you focus and drive,’ says Ryan. ‘With training, you want to focus all your energy onto what is most important for that session, and this should be the same for your business.

Focus on one idea and put all your energy into it.’

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_BUSINESS_JOB IN GYM.indd 84

16/09/2016 13:53

GET MORE WORK WITH LES MILLS GRIT THE EMPLOYMENT IS OUT THERE AND IT’S GROWING. IN THE UK WE GET 5O ENQUIRIES PER MONTH FROM CLUBS LOOKING FOR CERTIFIED LES MILLS™ COACHES. SHOWCASE YOUR SKILLS TO POTENTIAL CLIENTS.

WANT TO BE A LES MILLS COACH? SIGN UP HERE: WWW.LESMILLS.COM/BECOME-AN-INSTRUCTOR-UK

PT_AD_LES MILLS.indd 85

16/09/2016 11:11

pt business

I

f you have you ever thought about growing your personal training business, taking it online is more than likely something that will have crossed your mind. With many personal trainers finding themselves busier and busier each day, struggling to squeeze any new clients into their already over-spilling diaries, online personal training seems to be, by far, the best option to help grow your business, without spreading yourself any thinner.

‘In the past few years, the online health and fitness industry has exploded. As a result of this, many personal trainers have decide to take their business online,’ says Shan Hanif, CEO at online personal training company Aflete. ‘Whether you are a social media superstar or a beginner PT, the internet has created endless opportunities for you to help others reach their fitness goals and make money at the same time.’

Online training programmes, especially those that are generic and not custom made for each individual client, are very time efficient. You can create a one off, generic programme that has the ability to continue to keep making you money as personal trainer, without you having to do any further work. Custom made training programmes, individualised for each client’s needs, would require a little more time and planning, however would still be a more time effective way of training more clients than 1-to-1 personal training in the long term.

Not only is online training time effective, it also allows you to offer your services to a larger audience – a larger audience made up of those who may not live in your local areas, as well as those individuals who may not normally be able to afford face to face training sessions.

Face to face personal training isn’t an everyday need for the majority of people, and to have regular sessions (often ranging from around £45 an hour and up) can become expensive. Therefore, a custom made training programme may be a more viable option for some potential clients, as it only requires a one off cost.

86

THE RISE OF

ONLINE

PERSONAL TRAINING With the world of technology ever growing, is it worth taking your personal training business online?

Does online training take the personal out of personal training? ‘Just because trainers are working with clients online, it doesn’t necessarily mean that it is less personal. Our online PTs work closely with their clients by tailoring fitness and nutritional plans to their exact needs, checking in with them regularly and even providing videos to help their clients with their form and technique,’ continues

Shan. ‘At Aflete, we have also noticed that personal trainers have been using online training as a way of retaining clients. For example, once a client has finished their 20 session package with their trainer at the gym, they are then being offered an online training package from their PT. This way the trainer can continue to help their client, and continue to keep making an income.’

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_BUSINESS_ONLINE PERSONAL TRAINING.indd 86

16/09/2016 13:57

© racorn | www.shutterstock.com

pt business

As well as benefiting you and your business, online personal training also has the ability to benefit your clients in more than just a financial sense. As online training does not involve you physically being with your client as they train, more details and descriptions of exercises and training methods are essential. This helps to educate clients on health and fitness and on the decisions they should

be making to achieve their goals. Online training also helps a client improve their self-motivation. This is again due to the fact that online training does not involve a PT being present when a client is working out, and therefore requires clients to have to motivate themselves each session.

Shan Hanif is CEO of online personal training company Aflete (@iamaflete).

He has previously worked with Jamie Oliver and Fitness First amongst many health and fitness businesses.

He is an expert in helping people grow their own business and is now enabling personal trainers to become their own boss and grow their individual brands online.

@PTMAGAZINE

PT_2016SEP_BUSINESS_ONLINE PERSONAL TRAINING.indd 87

©Syda Productions | www.shutterstock.com

Interested in learning more about online personal training and how you can get started? Visit aflete.com and sign up to their online personal training free month trial. Aflete is an online tool that allows personal trainers to start selling online and managing their current clients in a simple way. It allows personal trainers to sell training plans, recipes and complete packages to clients, whilst also providing guidance on topics such as growing your social media following, creating your first eBook plan and promoting yourself online; all through their free PT Academy.

87

16/09/2016 13:57

pt business

BOUNCE YOUR WAY TO A

STRONGER YOU

T

he onset of aches and pains can bring us crashing down in a split second; we all want to be in top condition to enjoy our training sessions, build strength and achieve new goals. Pushing our bodies too fast, too soon can and will increase our risk of injury. Here are just a few tips to building a strong body and avoiding annoying aches and pains.

times heavier than normal, whilst at the top you are weightless. This constant change in gravitational pressure causes a gentle squeeze effect on every single cell in the body, including internal organs, muscles and skin. A NASA study concluded, in the Journal of Applied Physiology, that ‘rebound exercise is the most efficient, effective form of exercise yet devised by man.’

FULL BODY WORKOUT GUARANTEED

BUILD STRENGTH AND FLEXIBILITY

Rebounding is a full body workout performed on a high quality non-slip, mini trampoline utilising aerobic moves, strength and conditioning sportspecific exercises and core stabilisation techniques. The fun, high-energy workout, performed to pumping music with motivating instructors, also tests balance, coordination and proprioception. It burns considerable calories but with the mini trampoline absorbing 87% of each bounce, it places minimal stress on the joints. Sessions last 15 – 45 minutes and can focus on cardio, strength and core, and sports specific routines.

Low impact activity such as rebounding will test muscles and joints that your chosen sport might not utilise.

Introducing rebounding to your cross training will vary your workload, leading to increased capability. Adding functional training to the mix, for example the use of resistance bands, and targeting core muscles will correct muscular imbalances, enhance posture and prevent injury. ReboundUK rebounders are available with both sand weights and resistance bands to add intensity and variation to workouts.

At the bottom of the bounce your exercise body weight can be up to 3.24

Giving the body time to heal, adapt and recover is an essential part of

88

RECOVERY IS KEY

This month James Winfield, Master Trainer and PT at Rebound, gives us his top tips to staying strong and injury free through low impact exercise, rebounding any training programme. Promoting lymphatic drainage and ridding waste products built up during hard training, rebounding is a great recovery tool. The repetitive bouncing effectively flushes the toxins through the body, helping reduce the onset of DOMS and preparing the body for optimum performance at the next training session.

BECOME A TRAINER TODAY ReboundUK is the only REPS accredited training provider in rebounding. Qualifications have been designed for personal trainers, group exercise instructors, PE teachers, and pilates instructors, to name a few.

Head to rebound-uk.co.uk for more information!

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_BUSINESS_REBOUND.indd 88

16/09/2016 13:56

START TEACHING

REBOUNDING TODAY

JUMP TO IT! Looking to grow your business and expand your exercise offering?

Looking to deliver circuits/classes/1:1 coaching that get results fast?

Stand out from the crowd with Rebound UK’s new high energy, super sweaty group workout today.

JOIN OUR TEAM OF PRESENTERS FOR A ONE-DAY REPS ACCREDITED INSTRUCTOR TRAINING COURSE. • • •

• •

Learn how to deliver a fun, safe rebounding workout, for all ages and abilities.

Discover the science behind rebounding, its physical and mental benefits and the most effective teaching techniques.

Master a selection of strength & conditioning and stretching exercises on the rebounder using specially designed resistance bands, to push your clients’ workouts to the next level.

Meet our education team and take away the best advice for developing your class and starting your own successful rebounding business today!

Use promo code TRAINING20 at checkout

ONCE CERTIFIED: • • • •

Benefit from special discounts on our rebounders (with commercial warranty) Boost your income through our referral scheme selling rebounders to your clients and other gyms.

Access our free marketing material and professional images to promote your classes No licence fees to pay

Contact: www.rebound-uk.com / 01252 833871 Courses running in Scotland - The North – Midlands – Surrey – London – Wales. Course dates and locations can be found www.rebound-uk.com and follow @rebounduk on Twitter and Instagram.

PT_AD_REBOUND.indd 89

16/09/2016 13:58

pt business

PHOTO

The how - to guide to Instagram for personal trainers

FRENZY 90

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_BUSINESS_TOM GODWIN.indd 90

16/09/2016 08:53

pt business

Top Instagram tips:

nstagram is a social media platform that is gathering serious momentum, and it was one of the original image sharing platforms. As such, it brought the ability to tell your own story in picture form. A picture says a thousand words, as they say! This allows Instagram to put across a powerful message about your products and services that is easy to digest.

•

The demographics of Instagram are impressive, with some 288 million monthly users across the world, more dominated by the female audience and age groups under 35. This makes it an ideal place for promotion of health and fitness brands, as it matches closely with the demographic of the average personal trainer.

•

•

•

• The fitness world has a huge interest in Instagram, with a good number of ‘Instafamous’ personal trainers. The ease of access and limited time it takes to get a good image onto the platform is also in my opinion a massive draw when it comes to marketing power.

With text-based platforms it takes a longer period of time to produce sharable content, whereas with an image all you need to do is snap it, then share it!

To help get you started, I have included my top tips to getting started on Instagram. It’s an interesting platform and well worth a bit of an investment to check out if it will work for you and your business.

•

•

•

Make sure your profile is fully set up, including a link in the bio. If your bio is not complete, you are less likely to get people following you.

Do some research on basic photography tips and maybe even look at some apps for your phone that will help you to create eyecatching images. The better looking your images are, the more chance they have of being shared.

Use the built in features of Instagram to edit your images. Just adding a simple filter can greatly improve the image.

Use collages. There are several apps out there that allow you to build several images into one. I always recommend getting one of the panes to feature your logo or URL. Creating sharable, and potentially viral, images can greatly improve your follower count. Try and identify what is hot and what tends to get shared in your industry. Use this to follow in the footsteps of other Instagrammers and create your own viral images.

Use images to tell your story, let people in behind the scenes and show what you and your service are really all about.

The power is in the hashtag. Using well-researched industry keywords as hashtags improves your visibility across the network. Spend some time searching the hashtags that receive high volume in your niche.

As with all social media, the key to success is in being just that; social.

Make sure you interact with other

•

•

Instagram users both inside and outside your niche. Also make sure that when people take the time to put a comment on a post, you reply back.

If a picture says a thousand words, a video says a million! Instagram allows you to post videos into your stream. These will allow your audience to see even more of you and what you are about.

Ensure you’re posting regularly and keeping up your momentum.

Set yourself a target this month to post at least once per day.

If you’re not already on Instagram, give it a go and see if it works for you. I would suggest an ‘Instachallenge;’ get your profile set up, follow the advice above and try and post one image per day for 30 days. This will allow you to see how Instagram works and how it may fit in with your social media marketing.

Tom Godwin (@personaltraineruk on Instagram) is the Managing Director of Foresight Fitness Services. He is a specialist in exercise referral, corrective exercise and helping other personal trainers improve their businesses. He is also involved with personal trainer education as a tutor, assessor, and course developer for Train Fitness. tomgodwin.co.uk

@PTMAGAZINE

PT_2016SEP_BUSINESS_TOM GODWIN.indd 91

© Syda Productions | www.shutterstock.com

I

BY TOM GODWIN

91

16/09/2016 08:53

© racorn | www.shutterstock.com

pt business

Career Change

N

obody could accuse me of rushing my career change to the fitness industry. I started researching in to personal training qualifications whilst at university and then shelved the idea, mainly due to the cost seeming astronomical at the time. Periodically I’d look up courses and then make excuses to why I couldn’t do it. It took over a decade for me to finally make that leap but it hasn’t been one I’ve ever regretted.

Turning your hobby and passion for fitness in to a full-time job sounds like a dream but the reality can be very different. Leaving the rose tinted glasses firmly off there’s a lot to consider before you launch your new career.

Choosing your personal training course An Internet search for personal trainer courses returns a dizzying amount of results. The prices vary quite a lot but this shouldn’t lead your final decision.

To assist with this ask other successful personal trainers, gym managers or fitness professionals for their advice and put together a list of questions for course providers. There are study

92

options to consider, for example whether to study part-time or courses that are predominantly distance learning versus attendance. Your own circumstances determine your choices but ultimately you’re investing in your future, really take the time and choose a respected recognised certification.

Changes in your income Finances will play a major part in your career change from the cost of getting qualified to then making a seamless transition to personal training. This is where you have to be brutally realistic, as you have to be able to live! Is it sensible for you to do personal training as a second job initially or are you going to change immediately? My own path wasn’t without stress and a reduced income definitely added to that. By having a realistic awareness of personal finances and possible future earnings it’ll stand you in good stead for the challenges you’ll encounter.

Running your own business Business skills are crucial for your fledgling career to flourish. I’d already been self-employed but if you haven’t HM Revenue and Customs offers help

Ensure you know what you’re getting into when running a fitness business for the first time

with self-assessment and record keeping for self-employment. It’s available for free, so take full advantage of it.

Sales skills are the area that I could have done more research in to. Some people are natural salespeople and others not so much! For your PT business to thrive you’ll have to be able to sell your product, that’s the bottom line. In hindsight asking my course provider for strategy suggestions, established PTs for tips and reading plenty of articles would have helped me in that critical first year.

Like most things in life, preparation is key but also important is the confidence in the service you are providing. In this job you never stop learning and that’s definitely been rewarding.

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

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_BUSINESS_RACHEL RODDIS.indd 92

16/09/2016 08:59

m m

www.icon-training.com

effective and high quality provision; take your chance to become a swimming teacher or coach with an award winning national training provider.

0844 800 22 80 courses@icon-training.com www.icon-training.com

TRAINING COURSES

The ICON TRAINING aquatic model is based on the needs of the employer, learner and industry and we are proud to be able to offer a unique, cost effective and high quality provision; take your chance to become a swimming teacher or coach with an award winning national training provider.

0844 800 22 80 courses@icon-training.com www.icon-training.com

CUSTOM BRANDED GYM DIARY

Encourage clients to keep track of their progress with a custom branded gym diary. Covers are re-designed to your specification, helping reinforce your business identity. An invaluable distraction free logging tool. Wire bound, durable & compact design. Space for 100 workouts and 4 progress pages.

07545 615412 965756 01159 sales@logitorloseit.net www.logitorloseit.net

FITNESS PUBLISHING

THESUPPLEMENT CLIENT CONNECTION THE COURSE

Lotus Publishing has a highly respected and authoritative range of books for the student or practitioner of massage, physiotherapy, sports therapy, or any other health-related field. Most books are in full colour and offer expert advice alongside illustrations or photographs. All authors are chosen for the expertise within their specific field and each book offers unrivalled information at an affordable price.

Explore the role of supplements within the fitness industry with this one day seminar by Reflex Nutrition, led by industry expert Mark A premium service for personal in trainers and theirGilbert clients.Bsc. We Based offer an easy and effectiveBrighton, piece of the softsession ware will thepersonal general principles thathighlight will enable trainers to of supplements tocontrol select take charge, lookand afthow er and supplements your training goals. their trainingfor business on a daily basis.

Event costs £65, and each guest will Our services include: receive a goody £125.

- Client Profi les bag worth - Invoicing

www.lotuspublishing.co.uk

THE SUPPLEMENT COURSE Explore the role of supplements within the fitness industry with this one day seminar by Reflex Nutrition, led by industry expert Mark Gilbert Bsc. Based in Brighton, the session will highlight the general principles of supplements and how to select supplements for your training goals.

Event costs £65, and each guest will receive a goody bag worth £125.

01273 303817 ext. 1005 Julian.wright@reflex-nutrition.com www.reflex-nutrition.com

- Client Performance Tracking

- Calendar - Programme Design

01273 303817 ext. 1005 info@ptnotebook.co.uk Julian.wright@reflex-nutrition.com www.ptnotebook.co.uk www.reflex-nutrition.com

REFERRAL PROGRAMMES

122 WWW.PTMAGAZINE.CO.UK

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

needs. Payme All courses ar

0208 543 info@disc www.disc

01234 567890 www.jekajodance.co.uk

COURSES THETRAINING CLIENT CONNECTION

OWN L

A premium service for personal trainers and their clients.

We offer an Discovery Learning provide recognised easyaccredited and effective pieceand of software and Fitness Nutrition that willcourses. enable personal training We offertrainers full andto take time charge, after and control part andlook online courses to suit all their training business a daily basis. needs.

Payment optionsonare available.

All courses are REPs recognised.

Our services include: - Client Profiles - Client Performance 0208 543 1017 Tracking

- Invoicing - Calendar - Programme Design

info@discovery.uk.com info@ptnotebook.co.uk www.discovery.uk.com www.ptnotebook.co.uk

Supplement F new GMP app plant capable manufacturin to suit require An innovative winning desig customer ser ensure your p you want.

0845 519 ollie@for www.sup

OWN LABEL PRODUCTS REFERRAL PROGRAMMES

SPOR

Supplement Factory is a brand At New Level our product collection new GMP approved manufacturing includes treadmills, cross trainers, plant capable of tailoring and bikes, rowers and strength equipment. manufacturing quality supplements We operate a referraland programme to suit requirements budgets. with a generous commission An innovative NPD team, award structure that isteam designed to help PTs winning design and outstanding supplement their will incomes giving customer service workwhile with you to clients to high quality fitness ensure access your products make the impact equipment you want. between sessions.

0845 519 6010 01782 593533 ollie@forzaindustries.com info@new-level.co.uk www.supplementfactoryuk.com www.new-level.co.uk

Time to #upg nutrition the 1997 Bio-Syn forefront of t industry, whi athletes and leading PT’s r performance

pt@bio-s www.bio-

SPORTS NUTRITION

Time to #upgrade your sports nutrition then look no further, since 1997 Bio-Synergy has been at the forefront of the UK sports nutrition industry, which is why Olympic athletes and many of the UK’s leading PT’s rely on us to fuel their performance. pt@bio-synergy.co.uk www.bio-synergy.co.uk

@PTMAGAZINE 113 93

PT_2016SEP_BUSINESS SERVICE DIRECTORY.indd 93 BSD.indd 113

16/09/2016 19/02/2016 09:01 12:03

10 minutes with

Pete

COHEN One of the UK’s leading motivational speakers and weight loss guru, Pete Cohen speaks to PT Magazine about his latest fitness venture

How did you first get into motivational speaking?

I was in the fitness industry for about six or seven years as an instructor before moving to motivational speaking.

Getting up in front of people and motivating them just seemed like a natural progression, as it was something I was used to doing every day.

You’ve spent your life motivating others; how do you keep yourself on track?

To keep myself on track, I feed my brain through positivity, usually by reading something, listening to something or watching something that inspires me.

I would highly encourage people to read the book ‘Think and Grow Rich’

by Napoleon Hill or ‘Awaken The Giant Within’ by Anthony Robbins. These two books have been a huge source of inspiration to me.

Tell us about the Mi365 Fitness Mindset Academy, what’s it all about?

The Mi365 Fitness Mindset Academy is all about upskilling people in order to help fitness professionals help their clients achieve their goals through the practical applications of behavioural change. Most fitness professionals can easily help their clients physically change

94

the way they look, but changing their mindset is what is going to help them in the long term.

What does the qualification mean to PT’s?

This new qualification will give confidence to personal trainers in their ability to address issues such as willpower, self-belief, habit busting and goal setting with their clients.

By taking part in the Mi365 Fitness Mindset Academy, participants will also be able to access the wider Mi365 community. Mi365 is my daily life coaching sessions which I stream at 7am for free via the app Perisciope.

Anyone taking part will be able offer their services to a network of over 2,000 people.

It says on your website that you’re only looking for 25 PT’s – any particular reason?

The reason it’s a small group is because we wanted to keep it personal for those who have applied, ensuring each participants gets the right focus and attention to help them through the course.

I’d have to say that working with Ronnie O’Sullivan and seeing him become the world snooker champion has probably been my biggest highlight. I worked with him for two years, travelling all over the world through the high and lows of his career as his life coach.

Any advice for trainers struggling with motivating their clients?

Well, other than coming along to the Mi365 Fitness Mindset Academy, I’d recommend trainers to immerse themselves in neuroscience. Read as much as you can about it because everything starts with the brain. Unless people address the way they think, there is only so far that they can get because they aren’t addressing the cause of the problem.

I strongly believe that in life we don’t always get what we want but in fact what we picture in our minds; if it’s a negative image we have cast in our mind, then it’s very unlikely to feel motivated by that.

To find out more visit mi365.me/academy

You’ve had some really high-profile clients, what has been your most memorable moment?

WWW.PTMAGAZINE.CO.UK

PT_2016SEP_10MINSWITH.indd 94

16/09/2016 09:07

THE FIRST NAME IN STRENGTH Nautilus® invented the entire modern strength training category more than 40 years ago, and we’ve been reinventing it ever since. And we never innovate for the sake of fads, bells or whistles, but to provide a fitness experience that naturally fits human movements. We wouldn’t settle for anything less, and Inspiration Strength®

neither should you.

Nautilus One™

Nautilus Evo™

Impact Strength®

Instinct®

HumanSport®

Nautilus Freedom Trainer™

Leverage®

Plate Loaded

Nautilus Xpload Zone™

Multi-Stations

Benches & Racks

www.NautilusStrength.com ©2016 Core Health & Fitness LLC. All rights reserved. Nautilus is registered trademarks of Nautilus Inc. used under license to Core Health & Fitness LLC.

PT_AD_NAUTILUS.indd 95 AUG_16_ADS_TO_PLACE.indd 95

@PTMAGAZINE

95

16/09/2016 13:20 11:27 29/07/2016

PT_AD_ADAM KIANI.indd 96 AUG_PT_PTAcademy.indd 48

16/09/2016 16:04 11:32 29/07/2016