PT Magazine August/September 2017 by PT Live

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Hello! Because we love you brilliant bunch so much for supporting Personal every fantastic BecauseTrainer we love youmonth, brilliantwe’ve bunchput so together much forasupporting New Year present all of the our transition, subscribers. Welcome to your a Personal Trainer for through we’ve put together Personal Trainer Yearbook 2016, theofultimate nutritionWelcome and fantastic revamped edition for all our subscribers. workout to kick startAugust your January regimethe in style. to yourguide Personal Trainer 2017 edition, ultimate Whether to tone your body, strengthen nutritionyou andwant workout guide toupper kick start your Summer your core, or rack up a Whether 10km, weyou have programmes to help you regime in style. want to tone your upper body, achieve your goals, as well as a whole host of smacking strengthen your core, or rack up a 10km, weliphave programmes recipes that healthy is anything but dull. to help youprove achieve your eating goals, as well as a whole host of lip smacking recipes that prove healthy eating is anything but dull. We hope you enjoy the ebook! Please do get in touch with your katie@ptmagazine.co.uk Wefeedback hope youatenjoy the new magazine! Please do get in touch with your feedback at info@ptmagazine.co.uk

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PUBLISHER Myles Davies | GROUP EDITOR Victoria Guthrie | EDITOR Katie Scott katie@ptmagazine.co.uk DESIGN Maddi Mears maddi@magicfountainmedia.co.uk | CIRCULATION MANAGER Matthew Sokanovic matt@ptmagazine.co.uk PUBLISHER Davies Publishing Limited | EDITOR Jessica Rowley jess@ptmagazine.co.uk HEAD OF SALES Ben Tippett HEAD OFAdam SALESThorpe Adam adam@magicfountainmedia.co.uk Reynolds adam@ptmagazine.co.uk| ADVERTISING | ADVERTISINGSALES SALESEXECUTIVE EXECUTIVE Philip Birdben@magicfountainmedia.co.uk philip@ptmagazine.co.uk GENERAL info@ptmagazine.co.uk | ACCOUNTS Myles Davies myles@ptmagazine.co.uk ADVERTISING SALES EXECUTIVE Janine Edwards janine@ptmagazine.co.uk |GENERAL info@ptmagazine.co.uk ACCOUNTS Laura Green laura@magicfountainmedia.co.uk DISCLAIMER: You should seek medical advice before DISCLAIMER: You should seek medical advice before beginning an an exercise programme. beginning exercise programme. PUBLISHERS: Davies 93-94 PUBLISHERS: MagicPublishing FountainLtd, Media Ltd,Fore SuiteStreet, G, Epsilon Ipswich, IP4 1JZ House,Suffolk, Masterlord Office Village, Ipswich, Suffolk, IP3 9FJ IMAGERY: images in in thisthis magazine are are provided by by IMAGERY:Some Some images magazine provided Shutterstock. www.shutterstock.com Shutterstock. www.shutterstock.com PLEASE NOTE: Points of of view expressed in articles by by PLEASE NOTE: Points view expressed in articles

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inside...

06 11 BREAKFAST LUNCH 21

DESSERT

27 SNACKS

37 50 WARM UPS WORKOUTS 76 PLANS 2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

89 COOLDOWNS 4

DINNER

32 SHAKES

exclusive tips & tricks from your favourite

industry

experts

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Morning nutrition

munchies

Fitness blogger and Swedish personal trainer Faya Nilsson shows why breakfast is the most important meal of the day

uesli makes up an absolutely core part of my daily nutrition; itâ&#x20AC;&#x2122;s the raw calorific breakfast overflowing with the essential vitamins and 2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

minerals to fuel me for the day ahead. Iâ&#x20AC;&#x2122;m not talking about pre-fabricated supermarketsourced muesli which tends to be long on sugar and short on nutrients, but something 6

altogether more bespoke and nourishing. The following 10 ingredients are those which I consider crucial in my current muesli:

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oats I opt for organic, whole rolled gluten free porridge oats. Whilst all oats are gluten free, be aware that some are handled in factories that cannot claim to be gluten free. Regardless, all are complex carbs and low GI for slow-release energy throughout the morning.

Chia seeds They feature in every healthy blog I follow, legitimately making them ‘all the rage’. Understandably so, because about half of each seed is ‘dietary fibre’ (you need to eat only 25g of seeds to tick off a third of your RDA), they’re rich in omega 3 (13g per 100g) for mental health, have calcium and phosphorus for bone and teeth strength, and boast about 14g of protein per 100g too. But my favourite part is the natural Tryptophan content – an amino acid which helps to regulate sleep and appetite, plus it picks up the mood too.

Sunflower seeds Mono and polyunsaturate rich, with heaps of folic acid and antioxidants for healthy cell regeneration. They’re a long term staple of my muesli recipes.

Toasted almond flakes These add about 10 dimensions to the flavour of the overall muesli. It develops a burnt-caramel essence in your mouth because of the toasting process. They also happen to reduce bad LDL cholesterol, strengthen bones and teeth thanks to their phosphorous content and help to control 2017 | 2016 WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

spikes in blood sugar after meals.

Pumpkin seeds These little gems promote the production of seratonin, your natural sleeping pill, plus each seed is about 30% protein.

Toasted pine nuts Yes, they’re rich in vitamin E for healthy skin, vitamin B for digestion, and monounsaturates that reduce bad cholesterol, but the ‘toasted’ part is the key – it develops a lot of extra flavour, and reduces the fat content by 20%, whilst preserving the overall monounsaturate benefits of these tasty little seeds. Toasting ‘may actually improve the bioavailability of some bioactive compounds’ according to Cornell University.

Organic milled flaxseed 20g of protein per 100g, it’s a rich source of dietary fibre and omega 3 fatty acids, plus lowers cholesterol and stabilises blood sugar. Very low in sodium too, and because it’s milled, it’s more easily absorbed and processed by the body.

Chopped dried apricots A fabulous source of dietary fibre, plus vitamin A for healthier eyesight and vitamin C for immune strength. Also, there’s a lower sugar content than most of the other dried fruits found in muesli.

Dried blueberries 7

Even after drying, they retain all their antioxidant properties. The only difference is that the sugar content per berry is higher as there’s no water. That means that I like to limit the absolute amount I use per serving to a quarter of a cup (which should only contain around 11g sugar, the equivalent of an entire cup’s worth of fresh blueberries). They make a wonderful difference to the texture and taste of the muesli, and at that time in the morning, you need some natural, simple sugars.

Raw, shelled hemp A bonafide superfood to my mind. Super rich in easily digestible proteins and dietary fibre, there’s no foodstuff that can match up to the sheer amounts of essential fatty acids in these seeds, not even the mighty flax, and the ratio of omega 3 to 6 is thought to be conducive to a healthy constitution. They also contain a complete list of the essential amino acids, which is a fabulous way to access high quality protein from vegetable sources. I always add fresh blueberries or some type of berries on top with my almond milk to serve. Each 150g serving of this muesli, excluding almond milk, contains 580 good calories for an energetic start to the day, with just 5g of saturated fat (0 transfats), 56g of carbs (of which only 16g are sugars), 28g of protein, and 15% of your daily iron intake. With added benefits like healthier skin, better circulation, stronger heart function and lower cholesterol, it’s surely the best way to start any day.

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Sweet Potato Pancakes and Homemade Jam

weet potato has a glycemic load of nine, which is super low for a food who’s calories come from carbs (93%) – that’s a very low GI, for slow release energy throughout the day. They’re also a strong source of beta-carotene (which converts into vitamin A for healthy skin, an immune boost and strong vision), are high in dietary fibre (for effective digestion and absorption, along with heart and blood benefits from the vitamin B6 content), very low in sodium, with practically no fat content (and 0g saturates), contains peonidins and cyanidins (antioxidant and anti-inflammatory properties to maintain the body). They are also high in potassium to lower blood pressure by banishing excess sodium and regulating the body’s fluid balance. The carrots contribute an additional sweetness and flavour to the pancakes. They’re also rich in dietary fibre to promote better digestion, vitamin A for healthy vision, 2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

and are proven to reduce the risk of cardiovascular disease. The main purpose of the eggs is to help bind the potato and carrots. Nevertheless, they contribute a good amount of protein (13g protein per 100g), and are very low in carbohydrates (1g per 100g). ingredients: • 200g of sweet potato • 200g of carrots • 2 eggs • 0.5tsp pink salt • Black pepper • Coconut butter for frying • Low fat cottage cheese • 13tbsp of water • 3tbsp chia seeds • 1tbsp of UMF 10+ Manuka honey (I used this Comvita UMF 10+ honey for my jam) • 1tsp of vanilla extract • A generous handful of berries of your choice. I used a mix of raspberries, blueberries and blackcurrants For the pancakes: Start by boiling the sweet potato whole for about 10-15 minutes or until tender. Let them cool off and peel the skin. Make sure you avoid peeling and cutting it first as

it creates a larger surface area which increases the amount of oxidation. This in turn will take away more of the nutrients. Grate the potatoes and carrots. Whisk the eggs in a bowl. Add a pinch of pink salt and black pepper. Finally add the grated carrots and potatoes. Heat the tiniest amount of coconut butter in frying pan . Add small fist sized pancakes (I personally prefer mine thinner and crispier) and gently flatten them with a spatula. Fry them on a medium heat, allowing a few minutes on each side. Serve with some low fat cottage cheese and top with homemade jam.

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For the homemade jam: Pour water into a bowl and add the chia seeds. Stir, and keep stirring every 10 minutes or so for about 20 to 30 minutes. Let the chia seeds absorb the water and expand for at least an hour or, better still, overnight in the fridge. Mush the berries with a fork or using your clean hands and pop on top.

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Blueberry and Almond Protein Shake Be inventive and make your own protein powder recipes! Rather than some horrific chemical tasting ‘banana’ concoction, why not try adding almonds, oats, chia seeds, hemp seeds, frozen or fresh blueberries, blackberries and plain yoghurt to thicken the texture, diversify the flavour and inject some nutrients. This is one of my personal favourite protein recipes which is super easy to make. A great start to the day, a strong boost before/during a workout, and an excellent reload 2017 | 2016 WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

after a tough session. ingredients: • 1/2 cup unsweetened almond milk • 1 cup mixed blueberries • 2 to 4 ice cubes • 2 scoops of vanilla protein powder (though flavour of your choice) • 5 whole almonds Method: Blend all ingredients for 30 seconds on high power. Enjoy within 30 minutes post workout. Simple!

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Based in the West End of London, Swedish personal trainer and fitness blogger Faya started her blog, Fitness on toast, back in January 2013 as a way to share her food, fashion and fitness experience with her wealth of clients. See more of what Faya has to say at www.fitnessontoast.com

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Try to consume between 2.2l and 2.5l litres of water per day from your food and drink.

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nutrition

lunching lets get

Health expert Claire Rother shares these healthy lunch time dishes to help beat hunger pangs

Prep time: Cooking time: Total time:

Cabbage Satay Stir Fry with Sweet Potato and Buckwheat Noodles ingredients: • ½ small savoy cabbage, thinly shredded • 1 small white onion, chopped • 1tbsp coconut cream • ¼ - ½ tsp chilli flakes • 1 clove garlic, chopped • 1tbsp crunchy peanut butter • 1tbsp fresh lemon juice • 3tsp tamari soy sauce • 2tsp sesame seed oil • 2tbsp boiling water 2017 | 2016 WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

• 1 2x2cm piece of ginger, finely chopped • Small handful chopped fresh coriander • 1 portion King Soba sweet potato and buckwheat noodles (or rice noodles if unavailable) Method: In a small bowl, mix together the boiling water, coconut cream, peanut butter, lemon juice and tamari soy sauce. Set aside. Heat the sesame oil in a wok on medium heat. Add

5 minutes 10 minutes 15 minutes

the chopped onion, garlic, ginger and chilli flakes and fry for about one minute. Add the shredded cabbage and fry for another three to four minutes then add the satay sauce; mix and stir through. Cook the noodles in a saucepan for three minutes or until tender. Rinse with cold water then add to the wok. Heat through for another minute and then serve with a sprinkling of fresh coriander.

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Prep time: Cooking time: Total time:

Baked Eggs ingredients: • 3 eggs • 1 stick celery (thinly sliced) plus handful celery leaves, chopped • 5-8 cherry tomatoes, quartered • 100g spinach leaves • 1 red onion, chopped • 1 clove garlic, chopped • ¼ tsp celery salt

2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

• • • • •

¼ tsp paprika Pinch of ground cumin ½ tsp black pepper Pinch of chilli pepper 1tbsp olive oil

another three minutes. Make a little space in the middle of the pan and crack the eggs over the other ingredients. Fry for another two minutes before covering the saucepan with a lid and leaving for a further three minutes or until the eggs are cooked. To serve, sprinkle on the rest of the black pepper and a pinch of salt over the eggs.

Method: In a frying pan, heat up the oil with the onion, tomatoes, garlic, celery salt, paprika, chilli flakes and ½ the black pepper for two minutes. Add the celery, celery leaves and spinach and fry for

5 minutes 10 minutes 15 minutes

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nutrition Prep time: Cooking time: Total time:

10 minutes 10 minutes 20 minutes

Mushroom Burgers with Cauliflower Couscous ingredients: • 100g chestnut mushrooms, diced into small pieces • 200g chickpeas • 1 chia egg (1tbsp chia seeds plus 3tbsp water) • 1 clove garlic • 1tbsp olive oil • 2tsp buckwheat flour/plain gluten free flour • Pinch Himalayan crystal salt • ¼ tsp ground cumin • Pinch smoked paprika • ¼ tsp black pepper • Juice of 1 lemon • 2-3 radishes • Small handful chives • Small handful fresh coriander/parsley 2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

Method: In a small bowl, make the chia egg by mixing three tablespoons water with one tablespoon chia seeds. Set aside. In a frying pan, heat half the olive oil (one to two tablespoons) with the chopped mushrooms, cumin, paprika and garlic for five minutes. Mash the chickpeas with a potato masher, leaving a few chunkier pieces. Add the mushroom mixture, the chia ‘egg’, half the lemon juice and the flour. Mix well then shape into two patties. Fry the burgers in the remaining oil for about

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three minutes on each side or until browned and crispy on the outside. To make the cauliflower couscous, cut half a small cauliflower into pieces and steam/boil for five minutes. Place into a food processor (or use a potato masher) with the salt, black pepper and remaining lemon juice until the cauliflower pieces resemble couscous. Add the sliced radish and the chives. To serve, place the mushroom burgers on top of the cauliflower couscous and sprinkle with some fresh coriander/parsley and a drizzle of olive oil.

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Avocado and Mackerel Salad ingredients: • 1 fillet smoked mackerel, chopped into chunks • 1 small head broccoli, cut into florets • 1 medium hass avocado, diced • 1 small bag of rocket • 3 spring onions, chopped • 1 fresh green chilli, thinly sliced For the dressing: • 1tsp Dijon mustard • 1tsp honey • Juice of 1 lemon • ½ tsp ground black pepper

2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

• 1 clove garlic, finely chopped • 1 small piece ginger, finely chopped • ½ tsp tamari soy sauce • 1tbsp olive oil Method: Place all of the salad ingredients into a bowl and toss together. To make the dressing, place all the ingredients into a small bowl and whisk together until smooth and combined. Pour over the salad before serving.

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Claire is an integrative health expert and runs a health and wellness blog called the Life Delight.

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nutrition

Delicious

Dinners

Nutritionist Marie Felton dishes up her favourite healthy suppers

Prep time: 10 minutes Cooking time: 30 minutes

Luscious Lean Lentil Curry This dish makes it on my budget meals list, packed with loads of good stuff like fibre, iron manganese, calcium and vitamin B, all without breaking the bank! ingredients: • 2 cups red lentils • 1 large red onion, diced • 1tbsp coconut oil • 2tbsps curry paste • 1tbsp curry powder • 1tsp ground turmeric • 1tsp ground cumin • 1tsp chilli powder • 1tsp sea salt • 1tsp sugar • 1tsp minced garlic 2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

• 1tsp minced fresh ginger • 1 can tomato puree Method: Wash/rinse the lentils in cold water, until the water runs clear. Put the lentils in a pan with enough water to cover, bring it to the boil, place the lid on the pan, and reduce the heat to medium – low. Leave to simmer, adding more water during cooking as and when needed. Keep the pan covered, until the lentils become tender – this takes about 15 to 20 minutes. Drain and put to one side. Heat the coconut oil in a large frying pan or

skillet over medium heat, stir in the onions, cook in the hot oil until caramelised, taking about 20 minutes. Mix curry paste, curry powder, turmeric, cumin, chilli powder, salt, sugar, garlic, and ginger together in a large bowl, stirring into the onions. Turn the heat to high and cook, stirring constantly, until the mixture becomes fragrant, taking approx. one to two minutes. Remove from heat and stir the tomato puree into the lentils. Serve and enjoy with basmati rice. I love mine on a bed of spinach.

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Prep time: 10 minutes Cooking time: 20-25 minutes Calories: 431 Fat: 5g Protein: 42g Carbs: 55g Serves: 4

Chipotle and White Bean Chilli Chicken Beans are budget busting and are a great source of fibre. Did you know beans mixed with rice are a great source of complete protein? ingredients: • 2tsps coconut oil • 1 cup finely chopped onion • 1tsp ground cumin • 3 cans white beans, rinsed and drained 2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

• 2 cups low salt chicken stock • 1 can chipotle chiles in adobo sauce • 2 cups diced cooked chicken breast • 1tbsp chopped fresh coriander • Red kidney beans as an optional extra Method: Heat oil in a non stick saucepan over medium heat. Add the onion and sauté until soft.

Add cumin, beans, and broth to the pan. Remove the seeds from one chilli and chop. Add chilli and two teaspoons adobo sauce to bean mixture, bringing to a boil. Reduce heat and simmer for 15 minutes. Blend one cup of bean mixture in a blender or food processor until smooth. Return puree to pan and add chicken. Cook for five minutes or until thoroughly heated, stir in the fresh coriander.

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Prep time: 30 minutes Total cooking time: 70 minutes Serves: 4 Calories: 413 Total Fat: 11g (saturated fat: 2.2g) Protein: 24g Carbs: 59g Fibre: 10g

Marvellous Meatballs ingredients: • 1 slice whole wheat sandwich bread, ground into coarse crumbs • 8oz lean steak mince • 1 medium onion, chopped • 1 portobello mushroom, stem removed and chopped • 4 garlic cloves, chopped • 1/4 cup fresh parsley leaves • 1 large egg white (free range) • Sea salt and freshly ground black pepper • Freshly grated nutmeg • 2tbsp coconut oil • 1 can whole peeled tomatoes in juice, crushed by hand • 1/2 cup low salt beef stock • 1 small bunch fresh basil • 3 sprigs fresh thyme • 8oz whole grain spaghetti/ 2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

low carb pasta • Parmesan for serving (optional) Method: Pulse/blitz the sandwich bread in a food processor or Nutribullet to form coarse crumbs. Add the lean mince, 1/4 cup onion, mushroom, 1tbsp garlic, parsley, and egg white, season with salt, pepper and nutmeg, pulse/ blitz again to finely chop and combine. Portion into about 20 meatballs (about an inch in diameter) and place on a plate. In a medium saucepan, heat the oil over a medium heat and add the remaining garlic and onion. Cook, stirring occasionally, until tender – this should take about 10 to 12 minutes. Stir in the

tomatoes and stock. Tie sprigs of basil and thyme together with kitchen string and add to the tomatoes. Simmer and cook, stirring occasionally, for approx. 20 minutes. Add the meatballs and continue to simmer, without stirring, until the meatballs are partially cooked, this should be about 10 minutes. Turn the meatballs, and cook 10 minutes more or until fully cooked. Meanwhile, cook the low carb pasta (or whatever you have opted for) according to package directions in boiling salted water. When fully cooked serve and enjoy the delicious meatballs and sauce over veggie courgetti or traditional whole grain spaghetti.

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nutrition

Prep time: 10-12 minutes Cooking time: 2 minutes Serves: 2

Use the precut pittas, so much easier! Mackerel Pittas I love this quick and satisfying dish, packed with a protein punch. Alternatively, fish herring, sardines, pilchards and tuna also work really well, but so does any meat in my opinion. ingredients: • 2 smoked mackerel fillets • 125ml Greek plain natural yoghurt • Black pepper • 1 medium red onion, chopped • A wedge of cucumber, chopped

2017 | 2016 WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

• 1 red apple • 4 wholemeal mini pitta breads • A sprinkle of sesame seeds Method: Finely slice and dice all the veggies. Remember to do the apple last, so it doesn't get a chance to go a yucky brown. Skin and flake the mackerel into a bowl, add the yoghurt, season with black pepper and seeds. Mix well and set to one side. Warm the pittas under the grill/toaster for about a minute each side, slice open and simply stuff with the

yummy filling. Serve and enjoy!

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Marie is a nutritionist, fitness trainer, writer and top uK food blogger. Find out more at www.nakednut35.blog.co.uk

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10-15% OF OUR DAILY CALORIES SHOULD COME FROM PROTEIN

OFTEN, PLANT DERIVED PROTEIN SOURCES CONTAIN LESS FAT FOR A HEALTHIER OPTION.

nutrition

dive in to

Coconut oil experts Lucy Bee sure know how to whip up a proper pud – check out this tasty array to hit your sweet spot

dessert!

Strawberry Tart ingredients: You will need: an 18 inch lined spring based tin For the base: • 175g mixed nuts and seeds, for example, hazelnuts, walnuts, pecans, almonds, pumpkin and sunflower • 75g dried apricots • 75g dates 2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

• 50g Lucy Bee Coconut Oil For the topping: • 100g frozen banana • 75g Greek yoghurt • 30g chia seeds • Strawberries, halved Method: In a food processor, blitz together all the base ingredients and press into the lined tin. Place in

the fridge whilst preparing the topping. Blitz together the frozen banana, Greek yoghurt and chia seeds. Cover the base with the topping, decorate with strawberries and place in the fridge for one hour before serving. Can be frozen, just remove from freezer for 45 minutes before serving.

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h d fres h Cooke bined wit g m llin o fi c s is ie h kes t d. It cherr a m e fill y jam cherr t and fruit idge for a brigh in the fr t as a well grea keeps ays and is ream d c e few for ic sauce

Black Forest Cake ingredients: For the chocolate mixture: • 200ml lactose free milk (can be full fat milk) • 25g gluten free plain flour • 200g 70% dark chocolate • 75ml Lucy Bee Coconut Oil For the cake: • 250g caster sugar • 3tsp vanilla extract • 6 medium eggs • 175g gluten free plain flour • 2tsp baking powder • To finish, kirsch or brandy For the cherry cake filling: • 400g fresh ripe cherries • Juice of half a lemon • 100ml cold water • 150g cherry jam • 2tsp cornflour Method: Preheat the oven to 180 C, 350 F, gas mark 4.

| AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 2017 | WWW.PTMAGAZINE.CO.UK

2 1 2

Line 2 x 20cm cake tins. For the chocolate mixture: Put the milk in a saucepan with the flour and whisk well, bringing to the boil. Break the chocolate into small pieces and add to the milk and flour mixture, along with the Lucy Bee. Stir well. Spoon the mixture into a large mixing bowl, add sugar and vanilla then beat together with an electric mixer, until smooth and glossy. For the cake: In a separate bowl, beat the eggs before slowly adding to the chocolate mixture. Now fold in the flour and baking powder and mix until smooth. Divide the mixture between the tins and bake for about 40 minutes until a skewer poked in comes out clean, and leave to cool.

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For the cherry cake filling: Pit and halve the cherries. Place in a saucepan with lemon and water. Bring to the boil and simmer for about 10 minutes until the liquid has almost vanished and the cherries are tender. Mix the jam with the cornflour and stir in with the cherries and bring to the boil again. Let it cool before using. Assembling the cake: Take the cakes out of the tins, spoon two to three tablespoons of kirsch over each. Spread half of the cherry mixture over one half. If using cream, place over cherry mixture then place second cake on top. Spread the rest of the cherry mixture over the top of the cake and spoon on cream, if using. Grate chocolate over to finish.

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Plum Puddings with Almonds ingredients: • 100g Lucy Bee Coconut Oil • 100g caster sugar • 2 large eggs • ½ tsp almond essence • 100g gluten free self raising flour • 50g ground almonds • 240g diced Victoria plums • 80g golden syrup

| AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 2017 | WWW.PTMAGAZINE.CO.UK

Method: Preheat the oven to 180 C, 350 F, gas mark 4. In a mixing bowl, mix together the coconut oil and sugar, using an electric whisk. Add the eggs and almond essence. Fold in the flour and ground almonds and mix well.

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3 4

Place 30g of the plums and about one teaspoon of the syrup in the bottom of eight 200ml oven proof pudding basins. Pour 80g of the sponge mixture over the plums and syrup. Bake for about 15 minutes until firm to touch. Turn out and serve, or they will keep in the basins until you are ready to eat.

6 7 8

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Fruity Rocky Road Bites ingredients: • 100g of dried mixed berries (such as blueberries, cranberries and raisins) • 100ml apple juice • 50g popcorn • 6tbsp of melted Lucy Bee Coconut Oil • 6tbsp of cacao • 80g of chopped hazelnuts || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK 2017 | 2016 WWW.PTMAGAZINE.CO.UK

2 3

Method: Add the berries and apple juice to a saucepan and simmer for five to six minutes on a medium heat. Place your popcorn in a small 5 x 5 inch (approx.) foil wrapped baking tray. Mix together the Lucy Bee, cacao and chopped hazelnuts. 24

Pour the mix over the popcorn (the popcorn does not need to be covered completely). Top with berries and press down firmly with the back of a large spoon. Honey can be used here. Freeze for 25 to 30 minutes. Once frozen, peel away the foil and cut into squares.

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Frozen Banana Delights ingredients: • 2 bananas • 3tbsp Lucy Bee Coconut Oil, melted • 1tbsp raw cacao powder For the topping: • 1tsp flaked almonds • 1tsp goji berries • 1tsp desiccated coconut | AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK 2017 | 2016 WWW.PTMAGAZINE.CO.UK

or raisins Method: Freeze the bananas for one hour. Mix together the Lucy Bee and cacao. Half the bananas and roll each one in the chocolate sauce then the topping of your choice.

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See even more delicious recipes at www.lucybee.co

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No more than 35% of our daily calories should be from fat

beware saturated fats and trans fat in particular. ÂŠ Christian Jung | shutterstock.com

nutrition

Nutritionist Hanna Sillitoe showcases these guilt free munchies, perfect for inbetween meals or after dinner

Chewy Nutty Flapjacks

• Handful of chopped dates

I love flapjacks and my favourite ones are light golden brown on top and chewy in the middle. These are super easy and really don't take long to make.

Method: Melt the coconut oil, nut butter and honey gently in a saucepan. Whizz the bananas and dates in a blender until smooth and add to the pan. Stir everything well. Take the pan off the heat and stir the muesli and trail mix through the melted ingredients. Allow to cool just a little, and spoon into a flapjack

ingredients: • 400g muesli • 50g trail mix • 3 heaped tbsp coconut oil • 2tbsp honey • 2tbsp nut butter • 2 bananas

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tin lined with greaseproof paper (I like to rub coconut oil on the greaseproof paper to ensure the flapjacks don't stick when baked). Press the mixture firmly down. Bake in the oven for around 40 minutes at 170°C until the top turns golden brown. Allow to cool and cut into 12 little squares. Then place in the fridge to set further. The coconut oil will fully set and stop the flapjacks crumbling.

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nutrition

Cacao Caramel Crunch Makes 12 small squares Prep time: 20 minutes Freezer time: 90 minutes Chocolate, salted caramel and naturally sweet ground almonds, what’s not to love? This delicious paleo treat makes for the perfect, innocent, sweet snack. So simple to make and stores for up to a month in the freezer – if you’re able to resist for that long! ingredients: For the base: • 100g ground almonds • 100g trail mix • 3tbsp coconut oil For the caramel layer: • 4tbsp nut butter • 4tbsp coconut oil • 1tbsp maple syrup • Large pinch of salt For the chocolate layer: • 4tbsp coconut oil • 4tbsp cacao powder • 3tbsp honey

2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

Method: Combine the almonds, trail mix and melted coconut oil in a bowl. Press into a shallow tin lined with baking paper and put in the freezer to set for 30 minutes. Warm the salted caramel ingredients gently in a pan, allow to cool a little and pour over the base layer. Return to the freezer to set for 30 minutes. Warm the chocolate layer ingredients gently in a pan, allow to cool a little and pour over the frozen caramel layer. Return to the freezer to set for 30 minutes. Allow to thaw in the fridge for 20 minutes before serving.

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If you’re looking for a simple to make, quick and easy dessert, these paleo caramel squares offer the perfect solution. They satisfy any sweet cravings without undoing all the good work of a healthy diet. Plus they’re a brilliant way

to introduce friends to the concept of eating a clean diet, to prove it’s not all lettuce leaves and broccoli. The crunchy nut base offers a whole heap of good fats and lets you be creative with various trail mix options. Including a superfood such as cacao in dessert recipes gives that chocolate fix without the grainy, sickly sweetness. Raw cacao differs from the common 'cocoa' you may have tried as a drink or dessert. Cacao (pronounced 'cu-COW') refers to the Theobroma Cacao tree from which cocoa is derived, and is used when referring to unprocessed versions of the cacao bean. It’s the healthiest form of chocolate you can eat. Recipes for sweet desserts that involve very little effort or baking also means they can be whipped up in an instant. These little squares freeze perfectly so you can easily make them in advance and store them until required.

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nutrition

Mini Mango Bites Makes 12 small bites I adore these little mini mango bites. They're so simple to make and look bright and beautiful. You can make them well in advance and store them in the freezer, and they really look the part as pretty, dinner party desserts. Mangos have been shown to fight cancer, alkalise the body, aid in weight loss, regulate diabetes, help digestion and clear your skin. Even more reason to get making – and eating – these beauties. ingredients: For the base: • 200g chopped dates • 50g almonds • 50g Wyldsson trail mix • 1tbsp coconut oil For the layers: • 4tbsp coconut oil

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• 2tbsp honey or maple syrup • 200g soaked cashews (soak for a couple of hours) • Cream of one 400ml tin coconut milk (sometimes the fat will already have separated and be sat at the top – this is the bit you need. If not simply pop the tin in the fridge overnight. Save the coconut water to drink or make chia pudding) • 1 mango • Dried rose petals to decorate Method: Blitz the base ingredients together. Don’t worry about getting it too smooth. Spoon the blitzed base into a flapjack tin lined with greaseproof paper and press flat with the back of a spoon. Put in the freezer. Blitz the layer ingredients – aside from the mango – together until it forms

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a smooth, cashew cream consistency. Remove the tray with the base from the freezer and spoon half the white cashew cream into it, smoothing the layer with the back of a spoon – leave enough room on top for the mango layer and return to the freezer. Add the mango to the remaining cashew cream in the food processor and blend again. Remove the cheesecake from the freezer ensuring the mid layer is fairly firm. Spoon on the mango layer and smooth. Return to the freezer. Slice into little squares and serve slightly softened. I like to allow at least a couple of hours for the mango squares to thaw. Transfer them from the freezer to the fridge for a few hours ahead of serving.

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nutrition

Nut Butter Caramel Popcorn Makes 1 bowl ingredients: • 100g popping corn • 3tbsp of coconut oil • 2tbsp of nut butter (I love almond butter) • 1tsp of maple syrup (optional) • Pinch of salt Method: Gently heat two tablespoons of coconut oil, the nut butter and maple syrup in a saucepan until everything is beautifully melted together. Put to one

2017 | WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

side to cool. Give the pan a quick rinse, add the remaining tablespoon of coconut oil and gently warm until it melts. Add the corn and put a lid on the pan. Wait! It will take around five minutes of gentle heat to encourage the corn to begin popping. Once all the corn has popped, transfer the popcorn to a big mixing bowl and stir in the nut butter caramel and ensure every piece is well coated. Add a pinch of salt and shake. Serve with your favourite movie!

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Hanna is a nutritionist, food blogger, juicer and recipe creator. See more of her recipes and ideas at www.beyondfit.co.uk or get in touch via info@beyondfit.co.uk or @BeyondFituK

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nutrition

Smoothies & shakes Pure Indulgence Protein Serves 1 ingredients: • 1 cup unsweetened almond milk • 1 banana • 4 walnuts • 2 pitted medjool dates • 1 heaped tbs raw cacoa • 1tbsp maca • 1 scoop chocolate protein powder

Kitchen consultant and wellness coach Naomi Buff shares the tastiest ways to blitz your protein

• 4-5 ice cubes • 1tbsp cacoa nibs to garnish Method: Blend everything together in a high speed blender, pour into a glass, top with cacoa nibs and drink immediately with a smile!

naomi’s tip: Freeze the bananas but don’t forget to peel them first before storing in a sealed freezer bag. • 1tsp goji berries

Tropical Spirulina Surprise Slushy ingredients: • 1 cup coconut water • 1tsp spirulina • 1 cup frozen pineapple chunks • 1 frozen banana • 2 handfuls of organic spinach to garnish: • 1tsp shredded coconut

Berry Chocolately ingredients: • 1 cup unsweetened • almond milk • 1 cup fresh blueberries • 1/2 frozen banana • 1 scoop chocolate protein powder • 1tsp baobab (optional) • 1tsp vanilla powder or essence

2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

Method: Add all ingredients (not the garnish) to a high speed blender and whizz until smooth. Pour into a glass, add the coconut and goji berries and drink immediately.

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naomi’s tip: To freeze the bananas, peel first and place in a sealed food bag.

• 1tbsp cacoa nibs • 2-3 ice cubes Method: Blend in a high speed blender until totally smooth and enjoy immediately!

naomi’s tip: If fresh blueberries aren’t available, replace with frozen.

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nutrition

BOOSTing Berry Blast

Green Vanilla Protein Smoothie

Serve with 1tsp of bee pollen and 1tsp of hemp seeds

ingredients: • 1 cup of filter water • 1 large handful of spinach or one frozen pellet • ½ bulb of fennel • ½ avocado • 1 scoop vanilla protein powder • 1tsp vanilla powder

Method: Blend on high speed until completely smooth and drink immediately.

naomi’s tip: If you are not using frozen spinach, add 3-4 ice cubes. Add half a banana for sweetness or two medjool dates.

Method: Add all ingredients apart from the flax seed to a high speed blender and blend on the high for about 60 seconds until a smooth consistency is reached (if your blender isn’t high speed it may take a little longer). Sprinkle the flax seed on top and drink immediately

ingredients: • 1 cup water • 1 cup of frozen berries • 1tbsp raw organic hemp protein powder • 1 peeled orange • 4 fresh mint leaves • 4 brazil nuts

1tsp cold milled flax seed for an optional topping

naomi’s tip: Add spinach or kale for more greens!

Strawberry, Basil and Green Tea Iced Latte ingredients: • 3/4 cup cooled green tea (brew for 10 minutes then set aside to cool) • 3/4 cup unsweetened almond milk • 1 frozen banana (freeze the day before – without the skin!) • 1 cup fresh strawberries (stalks removed) • 1 cup ice • 1/2 vanilla bean powder or essence

• 3 basil leaves • 1tsp raw honey • 1tbsp hulled raw organic hemp seeds plus 1tsp to garnish (optional) Method: Blend all the ingredients in a high speed blender until smooth. Serve immediately with some more hemp seeds sprinkled on top.

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naomi’s tip: Replace the raw honey with maple syrup. This recipe serves two people.

naomi creates nutritious recipes that avoid gluten, dairy and refined sugar. naomi shares her love of nutrition and wellness through naomi’s Kitchen blog, workshops, talks, coaching and consultancy in her home town of Monaco, also reaching out to many worldwide clients. Find out more at www.naomis.kitchen

2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

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warm up

Warm upup Warm

Avoid aches Avoid and aches and injuries by ensuring injuries by ensuri you prepare you for your prepare for yo workout correctly workout correct

R R

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What components docomponents you usuallydo seeyou in ausually warm up? What see in a warm up? mobility

mobility

This heats up theThis synovial heats up the synovial fluid within your joint fluid within your joint capsules, allowingcapsules, the jointallowing the joint to move more freely and more freely and to move smoothly, also acting as a also acting as a smoothly, better shock absorber better shock absorber

pulse raising Exercises Elevating the heart rate the heart rate pulse raising Exercises Elevating and increasing body and increasing body temperature, thistemperature, gives time this gives time for vasodilatationfor (widening vasodilatation (widening of the blood vessels) to blood vessels) to of the prepare for moreprepare strenous for more strenous Katie is the editor of is the editor o exercise Katie exercise Personal TrainerPersonal magazine, Trainer magaz preparatory Stretches Stretches the main muscle the main muscle preparatory Stretches Stretches a qualified Level a2qualified Level 2 groups that will be worked groups that will be worked Gym Instructor and GymisInstructor and in the session to in prepare and to prepare and the session currently undergoing her undergoing currently lengthen them lengthen them Level 3 personalLevel Trainer 3 personal Train Second pulse raiser / re-warm Gradually warms Gradually the clientwarms the qualification with Discovery with Disco Second pulse raiser / re-warm client qualification after a temperature drop Get in Learning. touch at Get in touch after a temperature Learning. drop during the stretches during the stretcheskatie@ptmagazine.co.uk katie@ptmagazine.co 2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

WARM UP

Aerobic/Cardio Warm Up British Kettlebell champion and fitness author Jamie Lloyd gets your muscles going with this fast paced warm up

always start with dynamic movement drills before doing any lifting. The body is meant to move three dimensionally so the warm up should be three dimensional too,followed by joint mobility.

Heel flicks Stay on your tippy toes and kick heels to bum. Travel over 10m and this warms up the hamstrings.

High knees Gets your heart rate up as well as improves running technique and ground force reaction along with knee drive.

Alternate skipping Skip alternating arms and legs. Helps with coordination and knee drive.

Cross-overs Bring one leg in front, one behind and rotate trunk. This warms up the lower back and core as well as gets the heart rate up.

2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

WARM UP

Inch worms Start in a push up position, then keep legs straight and walk toes in towards hands. Great dynamic drill for opening up the hamstrings, calves and lower back.

Walking lunges with arms overhead Lunge forwards with arms overhead. This opens up the hips and activates the glutes.

Reverse lunges The opposite movement to the previous drill. Use your big toe to find your balance, and step back carefully.

Lateral squats Bring your hands by your ears. Squat and step round and move sidewards. Try to keep elbows back to open up the upper back.

2017 | 2016 WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

Jamie Lloyd is the director of Buggybells and runs a successful fitness business in SW London. He is a Kettlebell enthusiast, winning the British Kettlebell Championships in 2014, as well as an international fitness author. Check him out at www.iamjamielloyd.com

warm up

Boxing warm up Personal trainer and boxer Gemma Fromage Crawford highlights how to kickstart your workout

espite the huge variety of methods in which you can warm up, the overall purpose of any method is to increase your heart rate and body temperature as well as facilitating blood flow to the muscles to be used during

30 SECOND STRAIGHT LEG MARCH Straight leg march is a dynamic warm up to help improve flexibility in the hamstrings, glutes and lower back muscles. It also improves dynamic balance. Swing one leg forward until a slight stretch is felt in the hamstrings, pull the leg back down forcefully whilst contracting the glutes and repeat with the other leg.

activity. Not only will warming up thoroughly reduce the likelihood of injury but it will also improve the elasticity of muscles and joints as well as stimulating muscles and alerting the appropriate neural pathways in preparation for activity.

Gemma is a registered pharmacist who has worked in this field for 15 years. Qualified as a pT, she is a keen runner, and a boxer.

30 SECOND LUNGE WITH ROTATION When performing the lunge, stand with your feet together and stepping the right foot back, lower into a rear lunge and rotate to both sides. Return to start and repeat, alternating sides.

30 SECONDS SKIPPING Skipping is a popular component of a warm up and gets the heart rate pumping and the lungs working. If you donâ&#x20AC;&#x2122;t have a rope to hand, you can still create the same movement. There are many skipping techniques, from two foot, single foot, arms crossed and double skips.

2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

warm up

30 SECONDS SHADOW BOXING â&#x20AC;&#x201C; The aim of these familiar exercises is to elevate your heart and breathing rates. It is therefore important that when shadow boxing (boxing against an imaginary opponent), there is rotation in the body as power comes initially from the legs and through the hips. Always keep your fists up high as if protecting the face and ensure you use the full body rather than just your arms.

30 SECONDS HEEL FLICKS

30 SECONDS SHADOW BOXING Jab, straight 2, 4, 6.

30 SECONDS SKIPPING

30 SECONDS BODYWEIGHT SQUATS Bodyweight squats incorporate all the lower body muscles and encourage blood flow to them. This increases the heart rate as well increasing oxygen supply around the body. Start by standing with feet hip width apart, arms by sides. Sit back into hips and lower into a squat, extending the arms in front and then return and repeat.

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warm up

Strength Training

Warm Up Fitness expert and author Matt Weik helps you limber up for a resistance based workout

etting your body ready for the workout ahead is just as important as starting your car in freezing temperatures and allowing it to warm up prior to driving off. You want the oil in your engine to warm up, to lubricate and help the engine parts move smoothly. Think of the blood in your body as oil in your car and by warming up, it helps push the blood into the muscles and prepares them for the workload ahead as well as helping to warm up your core

temperature. A good strength training warm up readies your body/muscles as well as your nervous system and should follow your cardiovascular warm up. Doing this helps the muscles loosen up and become more pliable. Here are some great warm up exercises for each body part you could work in the gym. If you do full body workouts, it would be ideal to do all of the warm up exercises shown before starting your workout. Complete two warm up sets

per muscle group you will be working in the gym. Work with a weight that is around 50% of your 10 rep max. Complete six reps for each warm up set. Only do the six reps because you donâ&#x20AC;&#x2122;t want to start building up lactic acid in the muscle before your working sets of 8-12 reps. Each warm up set should be done in a controlled manner. Use a cadence of three seconds on the concentric portion of the movement and another three seconds on the eccentric portion.

CHEST PRESS Lay down on the bench with your back and head in contact with the surface of the bench. Keep your feet planted firmly on the ground. Grab the weight with your palms facing away from you, using a grip slightly wider than your shoulders. With the weight above you (directly in line with the middle of your chest), slowly lower the weight towards your chest, keeping your elbows flared out. When your upper arms are parallel with the ground or slightly lower, pause and then press the weight back up squeezing your chest throughout the movement. | AUGUST 2017 | WWW.PTMAGAZINE.CO.UK PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

warm up

ROW Grab the weight with your palms facing your body (grip can be shoulder width or wider). Bend at the knees and slightly lean forward, keeping your back straight. Using your lats, pull the weight up until it just about touches your ribcage in a controlled manner (envision having your shoulder blades coming closer together during the motion) and pause briefly at the top of the movement. Then slowly lower the weight back down to the starting position while feeling your upper back stretch.

SQUAT Take a stance with your feet slightly wider than your shoulders and your feet pointed slightly outward. With the weight across your upper back resting on the upper portion of your traps and having a light grip on the bar with your hands, slowly bend at the knees while pushing your glutes back as if you were going to sit down, making sure your knees stay over your feet (your feet should stay firmly planted on the floor). Your head should stay straight or slightly up. When your upper legs are parallel or slightly below parallel, pause and then drive upwards propelling your hips forward and standing upright. Stop just short of your knees locking out as to not hyperextend your knees.

STIFF-LEG DEADLIFT Grab the weight with your palms facing your body (grip can be shoulder width or wider just as long as itâ&#x20AC;&#x2122;s outside of your quads). Take a stance with your feet shoulder width apart or slightly wider. Bend your knees slightly and slowly lower the weight following the line of your body. Allow your glutes to move behind you which will help you maintain balance. Make sure your head follows your body and keep your spine in a neutral position during the movement. Allow the bar to stay about two inches from your shins until the bar is in line with the middle or lower part of your shins. Pause briefly and then using your hamstrings, thrust your hips forward and bring the weight back up, again following the line of your body. Make sure your hips and shoulders are moving simultaneously to ensure you are using your hamstrings and not your lower back. | AUGUST 2017 | WWW.PTMAGAZINE.CO.UK PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

warm up

BICEP CURL Grab the weight with your palms facing away from your body and your grip just outside of your shoulders. With your knees slightly bent and your elbows tucked into your sides, curl the weight up without swinging your body and squeeze your biceps at the top of the movement. Slowly lower the weight back down while maintaining your elbows at your sides until your arms are straight at the starting position.

SHOULDER PRESS Grab the weight with your palms facing away from your body and your grip just outside of your shoulders. With your knees slightly bent, press the weight straight up stopping just short of your arms fully extending (keep your head facing forward in a neutral position). Pause briefly at the top of the movement and then slowly lower the weight back down until your upper arms are parallel to the floor or just slightly below parallel. | AUGUST 2017 | WWW.PTMAGAZINE.CO.UK PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

warm up

TRICEP EXTENSION Stand with your knees slightly bent. Grab the weight just above the handle with both hands and cradle one end of the weight in your hands. With the weight straight over your head, slowly lower the weight behind you while keeping your elbows locked above your head (the pivot point of the movement should be at your elbows). Allow your triceps to stretch to the bottom position of the movement where the weight should just about be touching your upper back and pause at that point. Slowly push the weight back up above your head while not allowing your elbows to move.

CALF RAISE Stand on an aerobic step and have your heels off of the edge. With the weight across your upper back. Slowly push upward using your calves, pausing briefly at the top of the movement while keeping your knees bent slightly as to not hyperextend them. Slowly reverse the movement and allow your heels to dip below parallel to get a good stretch in your calves. | AUGUST 2017 | WWW.PTMAGAZINE.CO.UK PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

matt is a well respected fitness expert and author with a global following. Heâ&#x20AC;&#x2122;s a certified strength and conditioning specialist, personal trainer, and sports nutritionist. You can contact matt via www.mattweik.com or @mattweikfitness

WORKOUTS

Upper body training programme

Nathan Johnson reveals how to define your limbs with this upper body centric regime

2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

WORKOUTS

his programme is designed to move from a moderately high volume approach to a low volume, high frequency approach, which is quite different to normal upper body training routines. The ultimate goal by the fifth week is to be able to perform very high intensity rest pause sets multiple times per week for the same body part.

that more frequent muscle stimulus throughout the week increases muscle protein synthesis which will help with the facilitation of new muscle and strength.

We start in week one with a less advanced form of low volume training, but this still requires high intensity in the build up and maximal set. The programme is geared towards someone moving from a beginners level into intermediate/advanced, and for those transitioning between two types of training.

A1, B1, C1 – 12 reps, 12 reps, 10 reps (ramp up sets building the weight to find out what your maximal set weight will be).

Although these sessions are focused on the upper body, leg workouts of your own choice can be trained on the non upper body days but for the purpose of building a great upper body, more time must be spent stimulating those muscles. The volume being low means that less recovery is needed. The theory behind low volume training is that it allows for focus on beating your weight from the previous session and the research finds 2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

PROGRESSION THROUGH THE WEEK Week one Use warm up sets for each of your exercises.

10 reps are used for the maximal set. Week two A1, B1, C1 - 12 reps, 12 reps, 10 reps (ramp up sets with your weight from last week in mind to beat). Same weight as week one but complete more repetitions in this all out set (maximum set). Week three A1, B1, C1 - 12 reps, 12 reps, 10 reps (ramp up sets with your weight from last week in mind to beat). For the maximal set, this is now increasing to a rest pause variation – complete maximal set, rest 10 seconds and then try and complete as many repetitions as possible. The number of total repetitions of both maximal sets will be the number to aim 45

for in next session. Week four This is the same as week three – try to beat your log book. A1, B1, C1 - 12 reps, 12 reps, 10 reps (ramp up sets with your weight from last week in mind to beat). For the maximal set, this is now increasing to a rest pause variation – complete maximal set, rest 10 seconds and then try and complete as many repetitions as possible. The number of total repetitions of both maximal sets will be the number to aim for in next session. Week five From now on, your workouts can continue as follows, as you have built up the progression to this point. A1, B1, C1 - 12 reps, 12 reps, 10 reps (ramp up sets with your weight from last week in mind to beat). For the maximal set, this is now increasing to a rest pause variation – complete maximal set, rest 10 seconds and then try and complete as many repetitions as possible, rest 10 seconds again and then try for a third maximal set, aiming for all out maximal effort and number of reps. The number of total repetitions of both maximal sets will be the number to aim for in next session.

WORKOUTS

WEEK 1-5

WEEK 2

WEEK 3

WEEK 4

WEEK 5

MON

Chest/Back Thickness/Bicep 1

TUES

Delts/Back Width/Tricep 1

WED

Rest

Legs

THU

Chest/Back Thickness/ Bicep 2

FRI

Delts/Back Width/Tricep 2

SAT

Legs

SUN

Rest

CHEST/BACK THICKNESS/BICEP ROUTINE 1 A1. Deadlift Variation B1. Dips C1. Barbell Bicep Curl D1. Accessory exercises for those body parts but only 2 x 10-12 reps

SHOULDERS/BACK WIDTH/TRICEPS ROUTINE 1 A1. DB Shoulder Press / Push press B1. Pull Ups C1. Close grip bench press D1. Accessory exercises for those body parts but only 2 x 10-12 reps

CHEST/BACK THICKNESS/BICEP ROUTINE 2 A1. DB Chest Press B1. T-Bar Row Close grip handle C1. Incline Db Curl D1. Accessory exercises for those body parts but only 2 x 10-12 reps

SHOULDERS/BACK WIDTH/TRICEPS ROUTINE 2 A1. DB Lateral Raises B1. Wide Grip Pulldown C1. Lying EZ bar skullcrushers D1. Accessory exercises for those body parts but only 2 x 10-12 reps

Nathan is a personal trainer working at Ultimate Performance in London. He has a sports rehabilitation degree and combines previous experience of hands on therapy and sports performance based programming to create optimal body compositional changes in his clientele.

2017 | 2016 WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

workouts

Precision Arm Workout Sports therapist and fitness instructor Georgina Spenceley showcases how toned arms are just a workout away

Photos taken at CrossFit Raeda, by Lauren Elizabeth Dodd Photography. Georgina wears Hey Jo leggings, Charli Cohen Dynamo tank, adidas sports bra and inov8 f-lite trainers.

he answer to strong and defined arms is a heavy load. Compound movements allow you to shift more weight, hitting those arms hard. This workout starts with those big, functional movements and just when you thought you couldn’t do any more, the precision work comes in. The exercises are coupled as antagonist supersets; one movement for each opposing muscle group, performed back to back with little or no rest between. This allows you to get

more work in a shorter space of time, maximising intensity and developing muscularity. Rest for 90 seconds between sets and complete all sets of the superset before moving on to the next couplet. You’ll notice the rep ranges increase from one pair of exercises to the next. Mixing up rep ranges within a workout means you’ll target the muscles for strength, size and endurance, as well as avoiding plateaus. For weighted exercises, use a weight that allows you to finish the set with good form, but with only one rep left in the tank.

SUPERSET ONE – Heavy compound Pull-ups: lats, traps, biceps, forearms Grip the rig just outside shoulder width. Squeeze your lats and flex your elbows to pull yourself up until your chin is above the rig. Pause at the top and slowly lower to the start position. You can use varying weight bands to support you.

ring dips: triceps, chest, shoulders Taking an overhand grip of the rings, jump up so your elbows are fully extended and you are supporting your own weight. Keeping the rings in tight to your body, bend your arms to lower yourself down until the rings touch your chest. Pause at the bottom and push yourself back up to the top. You can use a band looped round the rings to support you. 3 sets, 4-6 reps 2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

workouts

SUPERSET TWO â&#x20AC;&#x201C; Supported bodyweight supine row: middle back, biceps, traps Grasp the rings and lower yourself into a diagonal position with your arms fully extended. This is your start position. Pull yourself up until the rings touch your chest by flexing your arms and retracting your shoulder blades. Pause at the top and lower yourself under control to the start. The greater the angle of your body from the floor the easier it becomes.

Diamond push-up: chest, triceps, shoulders Start in the top of a push up position but with your hands forming a diamond shape beneath your chest. Keeping your elbows tucked in, lower yourself towards the ground. Pause at the bottom and contract your triceps and chest to push you back to the start. To make the exercise easier, go onto your knees, or for more of a challenge, elevate your feet. 3 sets, 6-8 reps

SUPERSET THREE â&#x20AC;&#x201C; Focusing precision Bar curls: biceps, forearms Stand up holding a bar with a shoulder width, underhand grip. Keeping your elbows in tight to your body, flex your elbows to bring the bar up to your shoulders. Only your forearms should be moving. Try not to hitch with your back. Lower the bar back slowly to the start and repeat.

2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

workouts

Close grip bench press: triceps, chest, shoulders Lie on a bench with the bar racked above you. Take the bar with a narrow grip, at most shoulder width. Keep your elbows in tight and lower the bar to your chest under control. Squeeze your triceps and push with your chest to extend your elbows back up to the start position. If the bar is uneven take a wider grip. 3 sets, 8-12 reps

SUPERSET FOUR â&#x20AC;&#x201C; Isolation overload overhead tricep extensions: triceps, shoulders Hold a dumbbell in both hands, you may need to hold one end of the dumbbell to get a good grip. Raise your arms straight above your head, this is your start position. Bend your elbows to lower the weight behind you, keeping your upper arms by your ears and your elbows in tight. Push your hands back up to the start by contracting your triceps. Be careful not to overarch your back. 3 sets, 12-15 reps supination curls: biceps, forearms Hold a dumbbell in each hand with your arms by your sides, palms facing in. Flex your elbows to bring your hands up towards your shoulders, rotating the palms to face you. Pause, then return your arms to the start position, rotating your hands outwards as you lower. Georgina is a freelance writer, sport therapist, fitness instructor with a passion for CrossFit and experience in both long and short distance running. Find out more at www.fitcetera.co.uk

2017 | 2016 WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

programme

Core and ab exercise programme Personal trainer Barry Stalker reveals how you can work your core to the max

THE EXERCISES THE PLANK

The plank works your entire core as well as upper and lower body muscles. Lie down on your stomach. Lift your body off the floor with your forearms and toes, keeping your elbows at 90 degrees. Keep your body in a straight position (without arching your back) and hold for 30 seconds to one minute and more if you can manage it. Lift one foot in the air for added difficulty, which you can alternate on each set.

THE JACK KNIFE

The jack knife targets your central abdominal muscles. Place your hands on the ground and the top of your feet on top of the ball. Keep your hands in place and bend at the knees to bring the ball toward your chest. Hold this position for a second and roll back out. Focus on squeezing your abs throughout the movement; do not use your hip flexors to bring the ball toward you.

LEG RAISES

Make sure when you are performing this exercise you pull your legs with your abdominal wall and not force your legs up using your hips. Try not to swing and use momentum as you will find your body will start to move around.

SWISS BALL SIT UPS

Make sure you do not over extend on this movement by laying over the ball to much. Keep your hands either by the side of your head of placed on your chest along with your chin pointing away from your chest at all times. Make sure your feet are firmly on the floor to keep you body stabilised.

2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

programme

THE PLAN WEEK 1:

I would aim to perform two of the above four exercises. To start, look at aiming for 20-30 seconds when first starting the plank and a rep range of around 10-12 reps when doing Swiss ball sit ups. Once you have completed your first set , have a one minute rest and then repeat again for two sets. Repeat this twice a week.

WEEK 2 :

Add a third exercise of leg raises. Increase your plank to 30-45 seconds if you are able to. Your rep range should stay the same of 10-12 reps. Decrease your rest time between each set to 45 seconds and increase your sets from two to three. Duplicate the workout three times a week.

WEEK 3:

Finally add the fourth and hardest exercise, the Swiss ball jack knives. Your plank needs to be at least a minute now, with a rep range between 12-15 and the rest time between each set should be at 30 seconds. This workout can now be completed three to four times a week.

WEEK 4:

You can now make this routine extremely challenging by doing a large super set. You can either do two exercises consecutively, rest and then repeat three to four sets with both an increase in reps and time on plank, or added weight to make the plank harder. If you are slightly more advanced, you can do all four exercises back to back.

YOU WILL NEED A SWISS BALL TO COMPLETE THIS PROGRAMME

2017 | 2016 WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

Barry first got into sports at 11 years old, playing rugby, basketball, shotput and boxing, with this soon developing into a passion for weight lifting. Having competed in several bodybuilding contests, Barry has now been working as a personal trainer for the past eight years.

workout

Back & Shoulder

Workout PT to the athletes, Kristoph Thompson, demonstrates how you can tone your upper body with this back and shoulder blitz

he following exercises target the back and shoulders. Perform three sets of 12-15 repetitions of each exercise before moving on to the next. Rest for 45-60 seconds between each set. Repeat the workout twice or three times per week.

ROW

Bend your knees slightly and hinge forward from the hips so your back is parallel to the ground. Let your arms hang down in line with your shoulders, with palms facing towards each other â&#x20AC;&#x201C; this is your starting position. Bend your elbows and bring your arms in towards your ribs, keeping your upper arms close to your body as you do so. Reverse the movement to return to the start, then repeat. | AUGUST 2017 | WWW.PTMAGAZINE.CO.UK PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

workout

UPRIGHT ROW

Begin kneeling on the rounded side of a BOSU, holding a dumbbell in each hand with palms facing towards you. Keeping your upper body still, lift your hands towards your shoulders, lifting your elbows upwards as you do so. Return slowly to the start and repeat.

ROW AND RAISE

Begin lying on your front with your arms outstretched, holding a rolled up t-shirt or towel with your hands just above the floor. Try to pull the t-shirt apart, whilst bringing your hands towards your chest for a count of four. When your hands reach your chest, lift your upper body off the floor and hold for a count of one. Reverse the movement to return to the start, following the same count.

| AUGUST 2017 | 2016 WWW.PTMAGAZINE.CO.UK PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

workout

ALTERNATING PRESS

Begin kneeling on the rounded side of a BOSU, holding a dumbbell in each hand level with your shoulders and with your palms facing away you. Slowly straighten your right arm, taking the dumbbell straight upwards. Lower the arm and repeat on the other arm.

REAR FLYS

Bend your knees and hinge forward from the hips so your back is parallel to the ground. Let your arms hang down in line with your shoulders, with palms facing towards each other and elbows slightly bent â&#x20AC;&#x201C; this is your starting position. Take your arms out to the side so they are level with your shoulders, without bending or straightening your elbows. Slowly lower back to the start and repeat. 2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

workout

SIDE/FRONT RAISES

Begin standing holding a dumbbell in each hand by your sides. Slowly take your arms straight out to the sides. Bring your hands straight out in front of you, without allowing them to lift or lower. Lower your arms back to the start and repeat, reversing the movement to lift the hands to the front, then to the side and back down. Photographer: Marcel Grabowski (www.marcelgphotography.com) Model: Nadia Al-Bazaz (Nadia ABSolute Personal Training) Clothing: Lija (www.lijastyle.com)

2017 | 2016 WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

Personal trainer and ex strength and conditioning coach, kristoph has experience with professional baseball and basketball teams, as well as his own successful Pt business. Find out more at www.sideways8.co.uk

ÂŠ Ho Yeow Hui | shutterstock.com

To see strength gains, tackle 1-5 reps at 85100% 1RM for 2-3 sets,

with 3-5 minutes rest between sets.

workout

Lower body workout

Personal trainer and SWITCH UK owner Ronny Terry gives his go-to workout for a toned lower body

veryone knows you donâ&#x20AC;&#x2122;t miss leg day. There is nothing worse than seeing a well developed upper body attached to a pair of pins befitting a small farmyard bird. This express lower body workout consists of two sets per exercise with 90 seconds of rest in between. Time is no longer a valid excuse for skipping leg work.

TRAP BAR DEADLIFT: 2 SETS OF 8 REPS This lift places extra emphasis on the knee extenders compared with the straight bar version. Stand inside the bar with your feet shoulder width apart and grip the handles tightly while squatting down. Drive your feet into the ground, straightening your legs and extending your hips before returning the bar to the ground.

BACK SQUAT: 2 SETS OF 8 REPS This king of all exercises must be included in any leg workout. Take the bar from the rack and step back, with your feet a little wider than shoulder width apart and your toes pointing slightly outwards. Lower the bar by bending your knees and hips until the angle between your thighs and calves reaches 90 degrees. Drive your feet into the ground and return to the starting position, maintaining a neutral spine throughout the movement. 2017 | 2016 WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

workout

HIP THRUSTERS: 2 SETS OF 12 REPS This exercise is great for power development and specifically targets the glutes. Hinge your upper back on a bench and position your feet flat on the floor, shoulder width apart. Place a barbell just above your hip bone and secure it with a pronated grip. Push through your heels and fully extend hips, holding for one second at the top before returning to the floor.

HACK SQUAT: 2 SETS OF 12 REPS The hack squat demands more from the quads and less from the hips. Position your shoulders under the pads and place your feet shoulder width apart on the platform. Undock the levers and descend by bending your knees, lowering until just short of full knee flexion. Push back up to the starting position. | AUGUST 2017 | WWW.PTMAGAZINE.CO.UK PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

workout

FORWARD LUNGES: 2 SETS OF 15 REPS The forward lunge can be performed with or without additional weight and is great for working the quads. With your feet together and keeping your torso upright, step forward with one leg and land on the heel, then forefoot. Lower your body by bending the knee and hip of your lead leg until the knee of your rear leg is almost in contact with the floor. Return to starting position by pushing back with lead leg.

REVERSE LUNGES: 2 SETS OF 15 REPS This lunge variation places extra emphasis on the glutes. The forward lean increases hip range of motion. As above, but keeping most of the weight on your front leg. Step back and lean forward around 30 degrees lowering your rear leg towards the floor, before rising up to the starting position. 2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

workout

SMITH MACHINE CALF RAISES: 2 SETS OF 15 REPS

Isolate the calf muscles with this lower leg staple. With the balls of your feet, step onto weight plates positioned underneath the loaded bar of a Smith machine. Place the bar on the back of your shoulders and unrack it. Keeping your knees extended, raise your heels as high as possible before descending to the starting position. Use multiple plates or a step for increased range of motion.

Images: Jacob Ford | Venue: Kiss Gyms

JUMP SQUATS: 1 SET TO FAILURE Inserted at the end of the workout as a finisher, these jumping squats will take any remaining energy you have left. Drop into the lower position of a squat, drive your feet in to the ground, and push up off the floor into the air. As your feet contact the ground, immediately repeat the process until fatigue prevents you from continuing.

Specialising in body sculpting, weight loss and elite fitness, personal trainer ronny terry is owner and director of SwItCH FIt uk. Find out more at www.switchfituk.co.uk

2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

WHEN LIFE KNOCKS YOU DOWN... SQUAT IT OUT!

Â© murphy81 | shutterstock.com

workouts

Plyometric

workout

Personal trainer Robert Sharpe bounces his way through this jump based session

ALTERNATE LEG BOUNDING Muscles worked – Legs and Core Benefit – Leg strength and improved speed performance A relatively simple exercise. Assume a running position and proceed to move forward with exaggerated steps whilst really pushing off the back foot. Like running, continue to move forward repeating the pushing motion on both legs.

180 SQUAT JUMPS Muscles worked – Legs, Glutes and Core Benefit – Leg strength and increased jumping capacity Take your feet slightly wider than hips to find an athletic squat position. Start to bend the knees then explosively jump up into the air and rotate the body. As you are in the air, turn the body 180 degrees and land with soft knees facing in the opposite direction. 2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

workouts

DEPTH JUMPS Muscles worked – Legs and Glutes Benefit – Increase vertical jump Stand on top of a raised platform or box. Slightly bend the knees and leap forward and off the platform. When landing ensure you bend your knees and land as softly as possible.

BOX JUMPS Muscles worked – Legs and Glutes Benefit – Improve reaction of fast twitch fibres throughout the body Stand facing a raised platform in a squat stance. Bend the knees until thighs are parallel with the floor and swing the arms back and behind the body. Then, as you start to straighten the legs by exploding upwards and off the floor, use the arms to propel yourself up and forward and land on the raised platform with bent legs. 2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

workouts

PLANK HAND HOPS Muscles worked – Core, Chest, Shoulders, Arms Benefit – Improved upper body stability and core strength Roll a towel up and place it on the floor. Now place the body into a plank position so the centre of the chest is above the towel. Place one hand above the towel and one hand below. Bend the elbows slightly then push the body away from the floor. Whilst in the air, switch the hand positions and land with soft elbows.

JACK PRESS-UPS Muscles worked – Core, Chest, Shoulders, Arms Benefit – Improved upper body stability and core strength Assume a high plank position with the hands and feet in a narrow stance. Bend the elbows and push the body away from the floor. As you land, take both the hands and feet wide and drop down into a push-up position. When pushing the body back up, again push the body away from the floor and bring the hands and feet back to the narrow position.

2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

workouts

PLYO V PRESS Muscles worked – Shoulders, Arms, Core, Chest Benefit – Shoulder and core strength Place the hands on the floor at shoulder width apart. Now walk the feet in towards the hands until the bottom is in the air and the body resembles an upside down ‘V’ shape. With the feet in a comfortable position, start to lower the head down to the floor between the hands. Then explosively push the body back up and away from the floor until both hands are slightly off the ground. When landing ensure you bend your elbows.

SQUAT TO LUNGE JUMPS Muscles worked – Legs and Glutes Benefit – Leg strength and improved jumping ability Start in a squat position. Bend the knees to complete a squat, then explosively jump upwards. When landing, bring one leg forward and one back to land into a lunge position. Drop straight into a lunge and then explosively jump back up and return back to the squat position. Repeat this process to complete lunges on both sides.

robert is an international fitness presenter, fitness tutor and Pt with over 10 years experience in the industry. Find out more via his Facebook page www.facebook.com/ pages/Robert-SharpeInstructor/323690523902

2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

workout

Combat workout The Biggest Loser’s master trainer Richard Callender demonstrates how you can get fighting fit with this combat style workout

his workout is based on the Armageddon VIIT principle and works the whole body. Complete each exercise for either 30/45/60 seconds with a maximum ten second rest inbetween, working your way down the list and completing at least three rounds minimum.

SPEEDBALLS – CARDIO High knee raises on the spot while rotating your arms in a circle as fast as you can non stop.

SURFERS – SPECIAL Low squat position, drop forward into full push-up position, complete one press and then bounce up into your start position using a plyometric action.

2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

workout

SHAOLIN PUNCHES – SPECIAL Assume a low isometric squat position, position your arms in a karate stance and punch forward as fast as you can, ensuring you rotate through the hips to work your abdominals.

SUMO SQUATS – LOWER Position your feet at 45 degrees, wide apart and as low as possible. The aim is to pulse up and down, at speed and maintain good form.

RENEGADE PRESS – UPPER From a push-up starting position, bring one arm up to your side and place back down, repeat with other arm and then complete a full push-up.

BOXERS CRUNCH – CORE Lay on back, feet on floor and arms up beside your face. Crunch up to over 45 degrees, punch eight times from side to side and then lower to the floor.

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workout

HIGH KNEES – CARDIO Fast alternating knee lifts, arms fixed to your sides, bringing your legs high and landing softly.

COSSACK KICKS – SPECIAL Sit with arms straight, keep your bottom off the floor and extend one leg outwards and up. Alternate legs by completing a small jump, kicking out and keeping your triceps and core engaged.

SHADOW BOXING – CARDIO Throw a series of fast punches with both hands and flick between jabs, hooks, crosses and uppercuts.

richard has over 18 years of experience within the health and fitness industry, not only working as a Pt and The Biggest Loser uk’s master trainer, but also as a well recognised tutor and presenter both nationally and worldwide.

2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

workouts

Lower Body Workout Plan PT Gillian Hirst provides the perfect session structure for a toned lower body

MoN

wEEk 1 Repeat x 2– 2 min Rest between circuits

wEEk 2 Repeat x 3 – 1 min Rest between circuits

Session 1: 15 sec Rest per exercise • Squats – 45 Sec • Forward lunges- 45 Sec • Step ups- 45 Sec • Jump Jacks 45 Sec • Pile Squats 45 Sec • Reverse Lunge with front kick 45 Sec • Lateral leg lifts 45 Sec • High Knees -45 Sec 2 Min rest Total time: 10 x 2 = 20 Mins

Session 2: 15 sec Rest per exercise • Burpees– 45 Sec • Squats– 45 Sec • Calf Raises– 45 Sec • Curtsy Lunges– 45 Sec 1min rest • Bridge– 45 Sec– 45 Sec • Inner thigh leg lifts– 45 Sec • High Knees– 45 Sec • Donkey Kick Backs– 45 Sec • Straight Leg Donkey Kickbacks– 45 Sec • Straight Leg lift Pulses – All fours– 45 Sec 1min rest • Mountain Climbers– 45 Sec • High Knees– 45 Sec Total Time: 14 x 3 = 42 Mins

tuE

Active Rest: 30mins Walking

wED

Session 2: 15 sec Rest per exercise • Burpees– 45 Sec • Squats– 45 Sec • Calf Raises– 45 Sec • Curtsy Lunges– 45 Sec • Bridge– 45 Sec • Inner thigh leg lifts– 45 Sec • High Knees– 45 Sec • Donkey Kick Backs– 45 Sec • Straight Leg Donkey Kickbacks– 45 Sec • Straight Leg lift Pulses – All fours– 45 Sec • Mountain Climbers– 45 Sec • High Knees– 45 Sec 2 Min rest Total Time: 12 x2 = 24 Mins

tHur

Rest

FrI

Session 2: 15 sec Rest per exercise • Burpees– 45 Sec • Squats– 45 Sec • Calf Raises– 45 Sec • Curtsy Lunges– 45 Sec 1 Min rest • Bridge– 45 Sec • Inner thigh leg lifts– 45 Sec • High Knees– 45 Sec • Donkey Kick Backs– 45 Sec • Straight Leg Donkey Kickbacks– 45 Sec • Straight Leg lift Pulses – All fours– 45 Sec 1min rest • Mountain Climbers– 45 Sec • High Knees– 45 Sec Total Time: 14 x 3 = 42 Mins

sAt

Flexibility- 30min Yoga-beginnings

suN

Rest

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workouts wEEk 3 Repeat x 3/4 – 1 min Rest between circuits

wEEk 4 Repeat x 4 – 30 Sec Rest between circuits

Session 2: 15 sec Rest per exercise • Burpees 45 Sec • Squats 45 Sec • Calf Raises 45 Sec • Curtsy Lunges 45 Sec 1 Min rest • Bridge 45 Sec • Inner thigh leg lifts 45 Sec • High Knees 45 Sec • Donkey Kick Backs 45 Sec • Straight Leg Donkey Kickbacks45 Sec • Straight Leg lift Pulses – All fours 45 Sec 1 Min rest • Mountain Climbers45 Sec • High Knees 45 Sec Total Time: 14 x 3 = 42 Mins 14 x 4 = 56 Mins

Session 3: 15 sec Rest per exercise • Split Squat Jumps– 45 Sec • Squat with leg kick backs– 45 Sec • Calf Raise– 45 Sec 30 sec rest • Lateral Lunges– 45 Sec– 45 Sec • Lying Lateral Scissors legs– 45 Sec • Fire Hydrants – side knee lifts– 45 Sec • Wide Deep Squats– 45 Sec • High Knee Lifts– 45 Sec 30 sec rest • Burpees – 45 Sec • Squat Jump to Calf Raise– 45 Sec • Forward Lunge to High Knee– 45 Sec • Mountain Climbers – 45 Sec Total Time: 13 x 4 = 52 Mins

tuE

Active Rest: 30mins Walking

wED

Session 3: 15 sec Rest per exercise • Split Squat Jumps– 45 Sec • Squat with leg kick backs– 45 Sec • Calf Raise– 45 Sec 1 Min rest • Lateral Lunges– 45 Sec • Lying Lateral Scissors legs– 45 Sec • Fire Hydrants – side knee lifts– 45 Sec • Wide Deep Squats– 45 Sec • High Knee Lifts 1 Min rest • Burpees– 45 Sec • Squat Jump to Calf Raise– 45– 45 Sec Sec • Forward Lunge to High Knee • Mountain Climbers – 45 Sec Total Time: 14 x 3 = 42 Mins 14 x 4 = 56 Mins

Session 2: 15 sec Rest per exercise • Burpees– 45 Sec • Squats– 45 Sec • Calf Raises– 45 Sec • Curtsy Lunges– 45 Sec 30 sec rest • Bridge– 45 Sec • Inner thigh leg lifts– 45 Sec • High Knees– 45 Sec • Donkey Kick Backs– 45 Sec • Straight Leg Donkey Kickbacks– 45 Sec • Straight Leg lift Pulses – All fours– 45 Sec 30 sec rest • Mountain Climbers– 45 Sec • High Knees– 45 Sec Total Time: 13 x 4 = 52 Mins

tHur

Rest

FrI

Session 2: 15 sec Rest per exercise • Burpees– 45 Sec • Squats– 45 Sec • Calf Raises– 45 Sec • Curtsy Lunges 1 Min rest • Bridge– 45 Sec • Inner thigh leg lifts– 45 Sec • High Knees– 45 Sec • Donkey Kick Backs– 45 Sec • Straight Leg Donkey Kickbacks • Straight Leg lift Pulses – All fours 1 Min rest • Mountain Climbers– 45 Sec • High Knees– 45 Sec Total Time: 14 x 3 = 42 Mins 14 x 4 = 56 Mins

Session 3: 15 sec Rest per exercise • Split Squat Jumps– 45 Sec • Squat with leg kick backs– 45 Sec • Calf Raise– 45 Sec 30 sec rest • Lateral Lunges– 45 Sec • Lying Lateral Scissors legs– 45 Sec • Fire Hydrants – side knee lifts– 45 Sec • Wide Deep Squats– 45 Sec • High Knee Lifts– 45 Sec 30 sec rest • Burpees– 45 Sec • Squat Jump to Calf Raise– 45 Sec • Forward Lunge to High Knee– 45 Sec • Mountain Climbers – 45 Sec Total Time: 13 x 4 = 52 Mins

sAt

Flexibility- 30min Yoga-beginnings

suN

Rest

MoN

Gillian is a personal trainer specialising in weight loss, sports conditioning and GP referral. Find out more or get in touch via www.healthynationfitness.co.uk

2017 | WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

workout

30 minute HIIT workout

Stamina and endurance pro Ged Musto shows how to blast your workout

his 30 minute HIIT workout will ensure that you burn fat and increase your stamina and endurance just by using short bursts of high intensity intervals. Hard work but

satisfying and rewarding in the long term! Perform each exercise for 4 sets, compromising of 50 seconds on and 10 seconds off for each set.

GETTING STARTED 4 minute jog on the spot Placing your palms out in front of your abdomen, bring your knees up one at a time simultaneously to the palms. This will warm up the body and raise blood pressure.

MOUNTAIN CLIMBERS Assume a press-up position so your hands are directly under your chest, shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating. AUGUST 2017 | 2016 WWW.PTMAGAZINE.CO.UK || PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

workout

PLANK TWISTS Get into a prone position on the floor, supporting your weight on your toes and your forearms. Make certain your arms are bent and directly below the shoulders. Keep your body straight at all times. Pivot to one side, raising the arm vertically above you as you twist. Pause and return to the starting position, and then repeat on the other side.

JUMPING JACKS Stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position.

TRICEP DIPS Hoist yourself up onto a bench, chair or step. Hands should be shoulder width apart fingers facing forward and elbows pointing backwards with a slight bend in the elbows. Legs should be extended out in front of you with a slight bend in the knee. Slowly lower your body until your shoulder joints are below your elbows. Push back up until your elbows are nearly straight but do not lock them out. 2017 | WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

workout

BICYCLE CRUNCHES Lie on your back on a mat with knees bent, feet on the floor and hands behind your head (donâ&#x20AC;&#x2122;t clasp your fingers). Press your lower back into the mat and tighten your ab muscles as you lift your head, shoulders, and upper back off the floor and simultaneously move your right elbow and left knee toward each other while straightening your right leg (donâ&#x20AC;&#x2122;t let it touch the ground). Draw your right knee back up and immediately move your left elbow and right knee toward each other while straightening your left leg; thats one rep. Continue to move continuously, as if pedalling a bicycle.

PUSH-UPS Get on the floor and position your hands slightly wider than your shoulders. Raise up onto your toes so you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. Your feet can be close together or a bit wider depending upon what is most comfortable for you. Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.

COOL DOWN Brisk walking on the spot for two minutes.

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Ged is an award winning personal and celebrity trainer from wales, with over 30 years experience. He is currently the official number one Pt within Herefordshire, and is now working throughout Gwent. He is a stamina and endurance expert and an international fitness writer. Ged can be contacted on www.gedmusto.org

ÂŠ lzf | shutterstock.com

No more tomorrows... start #today

workouts

Power through TRX Personal trainer Craig Libby gets to grips with this functional fitness tool for the ultimate full body workout TRX SQUAT Standing in your neutral position, feet shoulder width apart, take hold of the TRX on its longest length, in each hand with elbows slightly bent. As you bend your knees, push your hips back into the squat and allow your hands and arms to move forward, keeping tension through the TRX.

TRX PUSH-UP TO KNEE TUCK Place your feet into the TRX through the loops. Once your feet are in position come out into the push-up position. In this position you will lower your chest to the floor maintaining a strong core. On the upward motion drive through the chest and straighten your arms; as you do this pull your knees underneath you to your chest and squeeze your abdominals.

2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

workouts

TRX SPLIT SQUAT Place one foot through both loops of the TRX and take that foot back. Ensuring your hips stay in alignment, both hips facing forward like headlights on a car, bend your front knee and let the foot in the TRX push backwards. Again keeping the correct alignment, drive through the front leg and bring yourself to the start position again.

TRX ROLL OUT Using a mat to kneel on, take hold of the TRX in each hand. As you push forward into the TRX concentrate on pushing your hips forward first and then taking the arms up. Push forward to what is comfortable for you. To make this harder, take the TRX straps lower and push out further.

2017 | WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

workouts

TRX ROW Taking the TRX in each hand, keep the TRX tight and walk your feet forward until you feel comfortable in a position to start your rows. Once in position, concentrate on pulling your elbows up and back, then when at the top of the movement slowly lower yourself back down to the start position.

TRX SINGLE LEG SQUAT Starting in the same position as the TRX squat take one leg up. Maintaining your balance, lower yourself down into the squat. If you need to, use the TRX to pull yourself up or just as a balancing aid.

Based in the tunbridge wells and tonbridge area, Craig delivers one to one personal training sessions and group exercise classes. He is a strength and conditioning coach and also has qualifications in Armageddon, Boxercise and nutrition to name a few. Find out more at www.craigsfitness.com

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WORKOUTS

The 10km Zen Master Plan Julia Willmott provides this four week training programme for advanced runners

his is a great four week plan for an advanced runner who has competed in 10km runs before and wants to improve his/her personal best. It combines runs with yoga and Pilates to achieve peak performance of body and mind. Itâ&#x20AC;&#x2122;s essential that each session has a warm up component to release the synovial fluid in the joints, warm up the muscles and increase the heart rate gradually and safely. A cool down/stretch session at the

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end is also essential to help prevent injury (especially for those calf muscles). The importance of stretching is still underestimated by many runners, leading to unnecessary joint injuries and muscle strains. Pilates, yoga and stretching sessions have also been incorporated into the plan on rest days to improve flexibility, core strength and joint mobility. Not only will these help to keep joints and muscles safe, they will also improve running performance

and technique. Ideally you would want to add in some regular myofascia release techniques with foam rollers/ balls to help muscle recovery too. A fortnightly massage with a sports physio will really help pinpoint any troublesome areas and release muscle tightness and imbalances. A short meditation at the start of each day with positive affirmations will keep you focused on your goal so you can hit your personal best on race day.

WORKOUTS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

MON

Hill run, 1 min, walk down recovery. X 7

Constant speed slightly above race pace 3x10 mins (5 min recovery run)

Hill run, 2 min, walk down recovery. X 4

8km, 2km easy, 5km race pace, 2km easy

TUE

10k moderate

6km Fartlek

8km Fartlek

5km easy

WED

Rest day (Pilates/Yoga)

Hill run, 1 min, walk down recovery. X 8

5km easy

Rest (Stretch Session)

THUR

Track run: Intervals 6 x 800m (400m recovery run btw sets)

Track run:Intervals 5 x 1000m (400m recovery run btw sets)

Track run: Intervals 8 x 400m (200m recovery run btw sets)

Rest (Pilates/Yoga)

FRI

Rest (Pilates/Yoga)

Rest (Stretch Session)

Rest (Pilates/Yoga)

Rest (Stretch Session)

SAT

8km easy

8km moderate

Rest (Stretch Session)

SUN

10km long run race pace

12km long run race pace

14km long run race pace

RACE 10km race

Julia is a personal trainer and Pilates instructor based in Petersfield, Hampshire. She is the founder of Julia Willmott Fitness and Funky Buddha Retreats. She also runs regular myofascia release workshops for runners and triathletes. Find out more at www.juliawillmott.com or get in touch @juliawillmott 2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

When one door closes

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attach a trx to it!

workout

Personal trainer Declan Oâ&#x20AC;&#x2122;Sullivan compiles a session to really target your muscular fitness

his workout is designed to create a high metabolic stress within the body and promote fat loss, using a mixture of large, multi joint dumbbell and barbell exercises to utilise as much muscle as possible. The exercises are paired up in super sets to keep the lactic acid from building up and delaying the onset of fatigue, allowing you to work harder for longer. As well as creating a high growth hormone response for fat loss, this workout will also help to build muscle with a sarcoplasmic hypertrophy rep range of 10-15.

A1: DUMBBELL SQUAT (HEELS ELEVATED) 3 sets of 15 reps Start by placing the heels of your feet on some 2.5kg plates or a foam wedge, and set your feet at shoulder width. With the dumbbells by your side and shoulders squeezed tight, descend down to your deepest position whilst maintaining your knees over toes and an upright torso. Then, squeezing the glutes and quads, drive back to the starting position.

A2: DUMBBELL STANDING OVERHEAD PRESS (NEUTRAL GRIP) 3 sets of 12 reps Stand with soft knees and feet under hips. Hold the dumbbells on top of your shoulders in a neutral position (palms facing in). Ensuring the core is braced, and then drive the dumbbells overhead, keeping them in line with the shoulder. Once fully extended at the elbow, slowly descend back to the starting position and maintain tension in the shoulder. 2017 | 2016 WWW.PTMAGAZINE.CO.UK || AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

workout

B1: INCLINE PRONE DUMBBELL ROW 3 sets of 15 reps Set a bench to 45 degrees, lie prone (chest onto bench) and start with the dumbbells at full stretch. Keep the thoracic spine extended and row the dumbbells into the side of the ribs, squeeze for one second, then return to a full stretch.

B2: INCLINE DUMBBELL PRESS 3 sets of 15 reps Set the bench to 45 degrees and set your shoulders into the bench, ensuring you are stable with feet in contact with floor. Then, with palms slightly turned in, drive the dumbbells up over the top of the chest and squeeze for one second. Then slowly descend back to a full stretch of the chest.

C1: BARBELL WALKING LUNGES 3 sets of 12 reps on each leg Set the barbell across the top of the back and keep the shoulders tight, ensuring a good vertical torso. Step forward and bring the front thigh parallel to the floor, dropping the back knee to within an inch off the floor. Then, using the front leg, drive up and forward and repeat on the opposite side.

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workout

C2: BARBELL ROMANIAN DEADLIFT 3 sets of 15 reps Start in an upright position with the bar at arms length, in contact with the thigh, maintaining good posture (shoulders back and chest up). Then, initiating the movement by pushing the hips back, slowly lower the bar down the thigh until the hamstrings are fully stretched, again ensuring the back is straight. Then squeeze the glutes and return back to an upright position.

D1: DIPS 3 sets of 12 reps Start with the shoulders squeezed tight to stabilise, and slowly lower the body until the elbows reach approximately 90 degrees and the chest is stretched. Keeping the chest lifted, drive through the arms back to an upright position and focus on squeezing the triceps at lockout.

D2: BARBELL CURLS 3 sets of 12 reps Stand tall with good posture and hands set to just inside shoulder width on the bar. Keeping the elbows locked in at the side and abdominal strain braced, squeeze the biceps and flex the elbow to bring the bar towards the chest. Then, slowly lower the bar, squeezing the triceps at the bottom to ensure a full stretch of the biceps.

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Declan is a sport and exercise science graduate and exercise specialist. Declan has a great passion for sport and fitness, having worked at Portsmouth Football Academy as a strength and conditioning intern. He has a keen interest in both strength training and metabolic conditioning. Find out more at www.strengthtostrengthpt.com

cool down

Cool down M

Slowing down at the end of your session is about so much more than just relaxation

any exercisers are guilty of cutting their sessions short, and although this may mean you miss the traffic on your way home, it also means that you most likely skipped an important step in your workout – the cool down.

Static maintenance stretches are used to help return muscles to their pre exercise length. They are only short stretches – held for about six to 10 seconds – where you take the stretch to the end of your usual range of motion without bouncing and then hold the position.

The cool down does so much more than just letting your heart rate return to normal; for example it also prevents blood pooling, which is when blood collects in your legs and feet instead of circulating back to the heart. This tends to happen if you stop exercising suddenly. Cool downs also give your body time to remove metabolic waste products, such as lactic acid – the main culprit of cramp. As well as these goals, the cool down is also one of the flexibility aspects of your session, working to maintain or improve your flexibility – at the end of the workout your muscles will be at their warmest and will be more extendable.

Static developmental stretches on the other hand are used to develop the length of the muscle fibres, which increases the range of movement at a joint.

Holding a static developmental stretch

Your cool down will usually involve two types of flexibility based stretches:

• Take the stretch to the point where you can feel it, keeping good posture and alignment • Hold for about 15 seconds or until the tension in the muscle has reduced • Relax the position briefly and then return to the stretch, increasing the range of movement until tension is felt again – you should find that you can stretch a bit further this time • Hold again for approximately 15 seconds • Return to your normal position

• Static Maintenance Stretches • Static Developmental Stretches

Although cool down stretches could often be said to be the same as the ones used in

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Cool down tips

the warm up, it's important to remember that you are using them for a difference purpose – instead of ramping up your heart rate, you want to be lowering it. For that purpose, try and encourage relaxation in your cool down, for example, the majority of stretches that you would do standing up for the wam up, you can do sitting or lying on the floor instead. Instead of trying to balance on one foot for a quad stretch, why don't you lie on your stomach and kick your heel to your glutes instead, resting your head on the floor? Even stretching out your triceps or chest can be done cross legged on the floor rather than standing.

Katie is the editor of Personal Trainer magazine, a qualified level 2 gym instructor and is currently undergoing her level 3 Personal Trainer qualification with discovery learning. Get in touch at katie@ptmagazine.co.uk

cool down

Yoga

Personal yoga trainer Suzan Altay shows how to stretch your muscles in this relaxing cool down

Cool Down

ust like the warm up to prepare the body, cooling down after yoga/exercise to repair the body is just as important. Yoga cool down poses are light stretches helping the body to transition from working hard to resting.

return to normal functioning by circulating blood to help restore muscles, reduce strain on the heart muscle, prevent sudden blood pressure drops, counteract dizziness/light headedness and promote relaxation. After a yoga session, the cool down prepares the body for the final relaxation. It calms the mind, slows the breath and balances emotions.

Done after a heavy workout, these poses will help the cardiovascular system to gradually

Easy pose Stretches the hips, knees and ankles. Sitting cross legged, push your knees towards the floor and elongate your spine. An alternative is to twist the spine, reaching one arm to the opposite thigh.

Pigeon pose Stretches the thighs, groin, psoas, abdomen, chest, shoulders, and neck. From all fours, place your right knee underneath your right shoulder. Then slide your left leg back and lower your hips to the floor.

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cool down

Extended puppy pose Stretches the spine and shoulders. From all fours, extend your arms forwards and bring your chest towards the floor.

Cat and cow pose Stretches the back, shoulders, torso and neck. From all fours, inhale and bring your belly button towards the floor, arch your back and lengthen the neck. With the exhalation, push the belly button towards the spine and round the spine.

Legs up the wall pose Stretches the back of the legs, front of the torso, and the back of the neck. Lying down on your back, extend your legs up the wall and flex the toes. Relax the shoulders and lower back. An alternative is to place a bolster underneath the lower back.

Childâ&#x20AC;&#x2122;s pose Stretches the hips, thighs, and ankles. Kneeling down, bring your toes together, knees apart and allow your forehead to rest on the floor. An alternative is to place a block underneath the forehead and hips.

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cool down

Happy baby pose Stretches the inner thighs and the back. Holding on to your feet, bend your knees and pull them towards the floor besides your chest. An alternative would be to use belts as an extension to reach to your feet easier.

Figure 4 pose Stretches the inner thigh and gluteus. Lying on your back, cross one ankle over opposite knee. Interlace your fingers behind the thigh and pull your knee towards your chest. An alternative is to place one foot on the wall and push the opposite knee.

Supine spinal twist pose Stretches the spine, hips, legs and shoulders. Pulling your knees into your chest, release them both towards one side whilst extending your left arm to the opposite side and pressing the shoulder down.

Reclining bound angle pose Stretches the inner thighs, groin, and knees. Lying down on your back, bring the soles of your feet together, allow your knees to drop and relax the spine. An alternative would be strapping the legs, and recline on to a bolster. Suzan has been practising yoga for 14 years, teaching Hatha yoga to groups and in private classes. As well as being a Thai massage therapist, she is also a personal yoga trainer at Reebok Sports club â&#x20AC;&#x201C; canary wharf.

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cool down

Full Body Cool Down T Seasoned PT Russ Howe breaks down how to relax your muscles after an intense workout

his is a standard full body cool down I like to use after a tough workout. The idea here is to bring your

heart rate down and give your muscles a good stretch, reducing the risk of injury and improving your flexibility for future workouts.

1. INCLINE TREADMILL LUNGES FOR FIVE MINUTES Particularly great after a leg workout, but generally useful after any training session, incline treadmill lunges are one of my favourite ways to bring my muscles down after some heavy weights. I like to set the treadmill to it’s highest incline – or as high as you are comfortable going – and a speed of 1 mp/h, then lunge up the track, alternating legs with each step. The slow speed and the deep stretch you can achieve here makes it a very useful yet rarely seen alternative to standard cool down exercises.

2. RECUMBENT BIKE FOR FIVE MINUTES My main cool down session can be done on any cardiovascular equipment although my outright favourite is the recumbent bike. That’s because the seated position really allows you to focus on bringing your heart rate down a little better than other options.

3. STATIC STRETCH HOLDS While we do dynamic stretches before we train, post workout is the time for static stretches to make an appearance. Depending 2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

upon which muscles you have worked, the stretches you choose can be a combination focusing on the areas you have hit or a full body session. Here are some easy examples to use which will get the job done. 88

Set the machine for five minutes and start at a moderate intensity; your heart rate will still be quite high from your training session, so over the course of the time slowly reduce the resistance level every 60 seconds. By the time you hit your final two minutes it should feel like the machine is almost ‘too easy’. But that’s the point here, it shouldn’t feel like hard work.

cool down

A. PEC STRETCH Hold your hands together behind your bum. Focus here on pushing your shoulder blades together and your chest out, standing proud. You’ll know if you’re doing it correctly, as your hands will move away from your bum. Hold this stretch for 20-30 seconds for maximum results.

B. DELT STRETCH This is the easiest stretch in the book, but many people make one simple mistake. Bring your shoulder across your body, look in the opposite direction and use your other arm to pull your outstretched arm into your chest. Hold for 20-30 seconds on each arm. The ‘trick’ is to place your non working arm above or below (not on) the elbow. This will give you a much better stretch. The good thing about this move is it can even be combined with lower body stretches to do two at once. Try throwing it together with a lunge

C. LAT STRETCH The stretch which can be obtained here is glorious. Get on your knees and reach out as if trying to make a letter ‘Y’. Now sit back into the stretch and try to keep your hands as far in front of you as possible. Feel your lats stretch out as you do this; hold for 20-30 seconds.

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COOL DOWN

D. QUAD STRETCH Use something for balance if you need to. Your goal here is to hold your stretching leg so that both knees remain in line with each other – don’t let yourself sway forward or backward. Hold for 20-30 seconds on each leg.

E. HAMSTRING STRETCH This can be done with a towel on the floor too, but I prefer the standing version as it allows you to control the stretch a little more. Keep your working leg outstretched in front and keep your heel on the ground, as you rest your hands on your non working leg and sit back into the stretch. The further you sit back, the deeper the stretch goes. Hold for 20-30 seconds on each leg.

F. CORE STRETCH Known as ‘the angry cat’, this stretch is great for your abs and lower back. As most sessions involve these muscle groups, you’ll find this one becomes a firm favourite. While on all fours, focus on letting your abs sink, creating a dip in your lower back, and hold this for 20-30 seconds. Then switch to tucking in your abs and arching your back, holding this for another 20-30 seconds.

Celebrity trainer Russ PTI is among the UK’s most sought after personal trainers, renowned for his hard but effective fat loss training and his no nonsense teaching style. Inside the gym, Russ’ clients range from models and actors to busy parents. Find out more at www.russhowepti.com

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cool down

Fitness Pilates cool down Fitness Pilates co-founder Kelly Reed-Banks shares the perfect stretches for a relaxation and flexibility based cool down

he cool down in Fitness Pilates can take many different formats, some instructors like to do meditation or relaxation techniques, some simply just like to stretch out and realign the body after the workout, so here I am going to share with you some of my favorite cool down moves.

MERMAID I love this move as a hip release and lat stretch, however I do understand it’s not great for everyone’s knees. Mermaid can be taught as a static stretch or more dynamically, lifting and lowering the hips from the floor whilst stretching an arm overhead from one side to the other. If this is uncomfortable on the back knee, then feel free to perform this with the leg stretched out in front rather than bent.

HIP RELEASE Either just push the knee away or you can take the hands through the supporting leg and pull into you, but make sure that the leg that is across, is pushing against the stretch. I personally like to lift the hips up and work through the spine, vertebrae by vertebrae coming up and down into a shoulder bridge before changing sides – that way the back and hips are released at the same time. This stretch is similar to a down dog in yoga but instead we bend one leg whilst straightening the other, feeling the length through the leg and then alternating. This stretch can also be performed with

both legs straight and turning the feet so you have an internal and external rotation. If there is any discomfort in the wrists or shoulders, come down onto the elbows or against a wall. When you need to rest and recover, sit back in shell pose.

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CALF STRETCH

cool down

COBRA STRETCH/SWAN DIVE

HAMSTRING STRETCH

This stretch works really well with the calf stretch and shell pose. Lift from the chest rather than hunching the shoulders up to the ears, and participants may wish to only come up on

to the elbows depending on their spine mobility. This is fantastic for anyone wishing to increase the extension of their spine through their thoracic vertebrae.

A must in every Fitness Pilates class! Tight hamstrings can play havoc with lower back pain and cause other problems over the body. This cool down exercise is great when performed with a band or strap around the foot. If you are holding the leg, hold either above or below the knee, not directly behind. For the ultimate stretch, turn the foot inwards and then outwards, keeping the leg up straight and feel the difference!

INNER THIGH/ADDUCTOR STRETCH

The main thing to be aware of here is not to let the pelvis twist, keeping the supporting hip down. You can develop the stretch by 2017 | WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK

lengthening the other arm and leg. This stretch can be performed as a developmental stretch, increasing the tension and pushing further 92

after 10-30 seconds or as more of a dynamic release, moving the knee in towards you and then away in a controlled manner.

cool down

OUTER THIGH/ ABDUCTOR RELEASE Gently pull the knee over with the opposite hand whilst the other arm is at shoulder height. Only pull to the point of mild discomfort and again this can be enhanced by using a band around the foot. Turn your head to look the other way and breath deeply into the stretch.

SHELL POSE WITH ARMS OVER TO ONE SIDE This can be performed any time you need to relax and recover throughout the class, not just in the cool down. Sink back into the heels and walk the finger tips away along the mat, then walk them over to the right hand side of the room and place the left hand on top. Take a couple of deep breaths and allow the body to go heavy, feeling the stretch more through the lats as you do this. Then repeat to the left.

SPINE STRETCH This can be performed sitting on a block if the hamstrings and lower back are particularly tight or with bent legs. Inhale from a seated position and then as you exhale stretch forwards as far as you feel comfortable, hold for a couple of natural breaths and then repeat. You will feel the release in the hips, inner thighs and back. These can be performed in any order and you can pick and choose the stretches you perform depending on the muscles used in the main class. I always bring my group up to standing at the end by reversing the roll down move 2017 | 2016 WWW.PTMAGAZINE.CO.UK | AUGUST PT YEARBOOK | WWW.PTMAGAZINE.CO.UK

to release the spine. For more information on the classes I teach, please go to www.kellyreedfitness.com or if you would like information on becoming a Fitness Pilates instructor please go to www.choreographytogo.com 93

Kelly is an international tutor, assessor and fitness presenter, with 14 yearsâ&#x20AC;&#x2122; experience in the industry both in the UK and Australia. coming from a professional dance and singing background, find out more about Kelly at www.kellyreedfitness.com

“Those lady’s leggings are basically see through... does she even know? What if she doesn’t know I can see her underwear? Should I tell her? Or is that just weird?”

5 things you think in the gym when you should be exercising...

“Turned up the resistance far too early on this hill climb – how do I turn it “WHY DID I down without losing face to RUN TO THE the lyrca-clad, toned hulk GYM!?!? WHY!” of an athlete next to me? Check out those leg muscles! Argh!” “What shall I have for dinner? I fancy a proper spag bol, but ooh I do have those chicken breasts in the fridge too, I could try that new quinoa salad recipe. I swear I had some kale kicking around, maybe I could try making “How those crisp things I on earth do saw online...”

I untangle these headphones? That knot would leave Houdini baffled.”

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