£4
AUGUST 2014
COME AND SEE US AT
LIW 2014
INTERVIEW WITH
DARREN CAMPBELL WE CATCH UP WITH THE CHAMPION RUNNER
LISTEN TO YOUR BODY TRAINING THROUGH SICKNESS BY FOUR-TIMES UK FITNESS CHAMPION, JOEY BULL
STAND H660 FOR COMPETITIONS, GIVEAWAYS + MORE
EDITOR'S LETTER
PTmagazine
welcome PUBLISHER Myles Davies
Hey everyone!
EDITOR Torah Dee torah@ptmagazine.co.uk
Welcome to the August issue of PT Magazine! We hope you’re all enjoying your summer and the clients are rolling in.
REGULARS EDITOR Poppy Davidson poppy@ptmagazine.co.uk
This past month we’ve been to FitPro where we tried out a Clubbercise class, check out our review on page 59. As well as being national immunisation awareness month, it’s also national peach month and it’s the season of the great swim series too, so there’s lot in store for you this issue.
DESIGN Juliet Symes studio@ptmagazine.co.uk MULTIMEDIA DESIGN Adam Daniels adamd@ptmagazine.co.uk DIGITAL ADVERTISING MANAGER Jay Jerome jay@ptmagazine.co.uk
Take a look at our swimming feature and events on page 54-56 and if you need advice on whether to go for that run or sweat it out when you’re ill, then we’ve got a collection of articles and tips for you. Read Four-time UK Fitness Champion, Joey Bull’s advice on page 26 and check out what the doctors have to say in Mollie Millington’s article on page 22. We hope you enjoy this issue and make sure you stay fit, stay happy and especially, stay healthy!
ADVERTISING MANAGER Adam Reynolds adam@ptmagazine.co.uk
Torah Dee
SENIOR ADVERTISING EXECUTIVE Yasmine Brown yasmine@ptmagazine.co.uk GENERAL info@ptmagazine.co.uk
Hello Everyone! What did you think of the last issue? Let us know on social media!
ACCOUNTS Emma Rayner emma@ptmagazine.co.uk @PTMagazine /PTMagazine ON THE COVER: Torah Tries It... Check out what we thought of Clubbercise on page 59
We have a new article this month called New Kit In Town on page 52, so check it out if you’re looking for new inspiriation. It’s national peach month so have a look at my peach cups in Poppy Picks on page 68. We’ve also got lots of other recipes in our Eat Fit section if you’re not a peach kind of person. So the nights are starting to draw in and we are losing energy right? Wrong, check out page 62 for drinks that will give you that extra lift. Keep in touch, let us know what you think!
Poppy Davidson
PUBLISHERS: Magic Fountain Media Ltd, Office 10-18, Epsilon House, Masterlord Office Village, Ipswich, Suffolk, IP3 9FJ PRINTED BY: The Magazine Printing Company PLEASE NOTE: Points of view expressed in articles by contributing writers and in advertisements included in PT Magazine, do not necessarily represent those of the publishers. While every effort has been made to ensure the accuracy if information contained in PT Magazine, no legal responsibility will be accepted by the publishers for incidents arising from use of information published. All rights, including moral rights, reserved. COPYRIGHT: No part of this publication may be reproduced, stored in a retrievable system, or transmitted in any form or by any means without the prior written consent of the publishers. ©Magic Fountain Media Ltd. Printed in the UK by The Magazine Printing Company using only paper from FSC/PEFC suppliers www.magprint.co.uk
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CONTENTS
30
LIW PREVIEW
We give you a sneak peak at what to expect from LIW
19 TOP TIPS FOR LANDING A JOB IN THE FITNESS INDUSTRY The dos and don’ts for landing your dream job as a fitness professional.
20 FUNCTIONAL TRAINING SHOWCASE
Kitting out a clients home gym? Try these for size.
8 INDUSTRY FOCUS
The latest news from the industry.
11 SPECIALISE OR GENERALISE
Richard Callender discusses which method is best.
13 IS YOUR CLIENT WORKING AS HARD AS THEY SAY THEY ARE?
Studies show that many people think they’re hitting the gym harder than they really are.
15 PAYING IT FORWARD
How you can achieve success financially and personally through your relationships.
18 THE TRAINING ROOM’S LUCY BIRCH ON TRAINING WHILST UNWELL
Is it wise to keep ploughing on through when you’re not well? Here’s what Lucy Birch thinks.
25 EXERCISE, PERSONAL
MEDICINES AND RECOVERY FROM MENTAL ILLNESS
A look into how exercise can help mental health and overall wellbeing.
23 WHAT IS YOUR NICHE?
Tom Godwin offers his thoughts on the importance of specialising.
26 LISTEN TO YOUR BODY TRAINING THROUGH SICKNESS
Four times UK Fitness Champion, Joey Bull gives her advice on whether it’s ok to train through sickness and when to rest.
32 PRODUCT SHOWCASE An excellent new range of fitness equipment from Life Fitness.
34 PT TOP PICKS
Check out our top picks on what to watch out for at Leisure Industry Week.
37 METABOLIC CONDITIONING Kelly Du Buisson shares her routine to help boost your metabolism.
38 GET FITTER FASTER
44 BOSU EQUIPMENT WORKOUT
Brought to you by Kristoph Thompson to celebrate the launch of BOSU 3D XTREME.
46 FIT TECH
All new fitness apps for PTs and fitness enthusiasts.
48 7 TIPS FROM FITNESS
EXPERT MICHAEL WOOD, CSCS
Get the most from your routine with these handy tips.
50 HOW TO GET QUALIFIED TO BE A PERSONAL TRAINER
Advice from Discovery Learning for students and professionals new to the industry.
52 NEW KIT IN TOWN
Check out brand new products and brands in the fitness industry.
54 THE BENEFITS OF SWIMMING
Find out why swimming really is one of the best forms of exercise for your entire body.
56 EVENTS SPECIAL
Check out this year’s upcoming swimming events and get involved.
59 TORAH TRIES IT…
Take a look at our review of the fitness class, Clubbercise.
Try this fast-paced Kettlebell workout brought to you by Kettlercise.
61 TIPS FOR BOOSTING YOUR
40 TRY SOMETHING NEW THIS MONTH …
Marie Felton gives lifestyle advice for improving your health and wellness.
43 EVOLUTION OF FITNESS
Healthy Drinks With Natural Energy Boosting Ingredients.
Stand Up Paddle-Boarding.
New trends that have emerged in the industry in recent years.
IMMUNE SYSTEM
62 PRODUCT PROFILES
64 10 TOP FOODS FOR
86 INTERVIEW WITH DARREN CAMPBELL
IMMUNITY
Jamie Lloyd brings you some of his favourite foods for a better immune system.
Richard Callender catches up with Darren Campbell.
88 THE IMPORTANCE OF
67 EAT FIT
COMPETITION IN SUPPORTING CLIENTS
Try these delicious recipes, courtesy of the book, Neal’s Yard Remedies: Healing Foods, and www.nakednut35.blog.co.uk
Motivating your clients through competition.
68 POPPY PICKS
89 PT GIVEAWAYS
Our Regulars Editor picks her favourite ingredients for this tasty peach and cookie cup recipe.
Check out our fantastic subscriber giveaways this month.
90 10 MINUTES WITH…
71 GIVING YOUR CLIENTS
Gary Garbutt shares his experiences of working in the fitness industry.
THE FUEL FOR SUCCESS
Nutritional advice for your clients.
77 BEST ON TEST
We offer our opinion on vitamins and supplements to help boost your immune system.
78 EFFECTS OF THE NUTRITIONAL SUPPLEMENT JACK3DTM ON MAXIMUM STRENGTH IN RESISTANCETRAINED MALES
82
Dr Maria Konstantaki shares findings of a recent study showing the effects of the supplement, Jack3dTM .
79 TOO MANY T.O.F.I S CAN CAUSE TYPE 2 DIABETES
Thought about specialising in helping people with diabetes? Read this article to find out how you could help.
80 ALL YOUR HEALTH IN ONE PLACE
Find out how Pow Health enables you to track your health, fitness, immunisations, medications and more.
85 PT IS CHANGING … AN EXCITING OPPORTUNITY
A Business Opportunity Tailor-Made For Personal Trainers.
EVENTS
Your guide to upcoming challenges and events.
experts Kristoph Thompson
Previously worked as a Strength and Conditioning Coach with professional baseball and basketball teams in the USA, and now runs his own PT business in the UK continuing to train athletes and those of all fitness levels.
Richard Callender
Richard has over 18 years experience in the health & fitness industry, and has become a widely respected and approachable fitness expert, tutor and presenter both nationally and internationally.
Greg Sellar
Greg is a Nikesponsored presenter with instructor training experience in over 40 countries worldwide. He works in marketing and business development as a consultant to several fitness brands through www.gregsellar.com
Mollie Millington
London based personal trainer who offers in-person and virtual training support. Twitter (@ PTMollie), or www. ptmollie.com
Tom Godwin
Tom is the managing director of Foresight Fitness Services. Specialising in exercise referral, corrective exercise and business coaching. www.TomGodwin.co.uk
Kelly Du Buisson
22
RECOVERY FROM ILLNESS
Mollie Millington shares her research on how long you should wait to recover before plunging back into your routine
Elite personal trainer and Creator of The City Workout online. She trains profile models and TV presenters as well as being a published fitness writer for local and national press, including Zest, Grazia and Red Magazine.
@PTMAGAZINE
07
Tanita takes activity tracking to the next level with boditrax
INDUSTRY
FOCUS
Tanita and boditrax collaborate to offer gyms and health club operators the ultimate membership revenue and retention tool. As a result of this winning partnership, members will have access to a personalised and meaningful weight analysis and measurement package to help them monitor their progress and reach their goals.
WELCOME TO THE INDUSTRY FOCUS PAGE. IF YOU’VE GOT AN ANNOUNCEMENT, GET IN TOUCH WITH US AT EDITOR@PTMAGAZINE.CO.UK
With this new collaboration, boditrax has now integrated a range of Tanita products into its digital health platform, using their hardware and Bio-electrical Impedance Analysis (BIA) technology to accurately record and monitor users’ body compositions and data to enhance their offering and improve members’ outcomes.
Blind Navy veteran to swim Channel for national veterans’ charity A daredevil Navy veteran is set to complete a relay swim across the English Channel – despite being registered blind.
This meaningful data not only helps individuals track their progress and set realistic goals, but also helps management to personalise member services and marketing, as well as managing staff. Rather than spending time analysing data, staff can use their time more effectively consulting clients, equipped with 24/7 real-time, live analysis.
34-year-old Somerset resident Alan Lock, will swim across the Channel as part of a three-person relay team to raise money for Blind Veterans UK, the national charity for vision impaired ex-Service men and women, this autumn. This will be Alan’s fourth ultra-endurance challenge, having already run a six-day marathon across the Sahara, rowed the Atlantic and skied to the South Pole. Alan decided to raise money for Blind Veterans UK after benefitting from free and comprehensive support from the charity to live independently with sight loss. www.blindveterans.org.uk
Target excessive sweating effectively with Odaban! For many people excessive sweating is a serious issue that affects their daily lives. In fact, one per cent of the population in the UK suffers from the condition but the issue is not discussed because people are embarrassed, lack knowledge on how to treat it, or have failed to find the ideal solution. Unbeknownst to many, there is a remedy on the market that really does work. ODABAN® Antiperspirant Spray is one of the most effective and long lasting solutions available. Unlike other treatments for excessive sweating, ODABAN® is affordable, easy to use and has been the secret answer for many people for over 40 years. So if you want to be dry, fresh and ready for the day ahead, then ODABAN is your trusted sweat-free saviour! www.odaban.com
08
WWW.PTMAGAZINE.CO.UK
www.boditrax.com
New-look fitness facilities at Fylde Coast YMCA Life Fitness has announced that it has secured a five year contract worth over £750,000 as part of a redevelopment project with Fylde Coast YMCA, one of the largest YMCA’s in the country and an independent registered charity whose main aim is to have positive impact within communities, developing strong kids, strong families and strong communities. Life Fitness will provide fitness equipment at the Fylde Coast YMCA’s Poulton Swimming & Fitness Centre and Thornton YMCA as part of a major refurbishment and building programme, funded by Wyre Borough Council, which will be completed by the end of 2014. www.ymca.org.uk, www.lifefitness.co.uk
Zoggs Fusion Air Gold Mirror swimming goggles – ‘Colour Your Swim’ The original Fusion Air Mirror swimming goggle is now more colourful than ever before. Fusion Air Gold Mirror is arguably the most comfortable low profile performance swimming goggle available today. Its Air Cushion technology addresses two of the biggest issues of goggle wearers and also the reason why many swimmers still don’t wear goggles at all. • Uncomfortable goggles against the delicate eye area • Marking around the eyes Air Cushion technology gaskets provide a ‘cushioned’ seal which gives an ‘almost not there’ fit greatly reducing any marking around the eye. For further information and product details of our full range, please visit www.zoggs.com.
Sleep your way to better fitness
Therapists take advantage of unrivalled CPD programme being offered at Therapy Expo 2014 The UK’s leading conference for clinical therapists, Therapy Expo, has promised it will be this year’s premier trade and industry-wide networking event, after doubling the size of its continuing professional development (CPD) seminars and technique sessions, and introducing one-to-one opportunities to ‘meet the expert’ with a team of consultant orthopaedic surgeons. If you missed out on last year’s event, you can see the video footage capturing the noteworthy elements of Therapy Expo 2013, including interviews with exhibitors, here: http://youtu.be/-Ump8plts5w. View the full CPD seminar listing and book your slots by visiting www. therapyexpo.co.uk. You can also get up to date with the latest Therapy Expo news by searching #therapyexpo on Twitter.
Many of the UK’s top athletes, footballers and cyclists competing in this summer’s World Cup, Commonwealth Games in Glasgow and the Tour de France are using specialist sleep kits to make sure they’re competing at their optimum. Similar kits, designed by a sleep coach who has worked with some of the biggest names in sport - including the British Cycling Team and Team Sky (Sir Bradley Wiggins, Mark Cavendish, Chris Froome, Victoria Pendleton, Sir Chris Hoy, Laura Trott, and Jason Kenny inclusive), Southampton FC (Rickie Lambert, Adam Lallana, Luke Shaw), Ryan Giggs and James Milner - are now available to buy in the UK (from July 1). It’s been created on the back of recent advances in the manufacture of bedding products and successful case studies where getting sleep under control has shown to have a very positive impact on performance. www.finebedding.co.uk
www.therapyexpo.co.uk
Elevate your PT sessions with the Total Gym Elevate Line Physical Company are launching the Total Gym Elevate Line, the first range of bodyweight resistance, single-station machines at Leisure Industry Week 2014. Designed to be simple, intuitive and challenging for all levels of fitness, the Elevate Line features four pieces and over 40 exercises in under 150 square feet: Total Gym Core Trainer™, Total Gym Leg Trainer™, Total Gym® Pull-up Trainer™ and Total Gym® Press Trainer™. Personal trainers can use the Elevate Line to easily introduce clients to a functional style of training. Each station allows clients to perform a number of exercises using their own bodyweight to help strengthen different muscles. The Elevate Line can also be used for a fun circuit style training session where clients can move from one station to the next for a whole body workout. Try out the Total Gym Elevate Line for the first time at Leisure Industry Week from the 30th September -2nd October.
@PTMAGAZINE
09
IT’S NEW! IT’S DIFFERENT! IT’S DYNAMIC! IT’S UNIQUE!
KETTFusion is a brand new toning and conditioning program that uses a combination of kettlebells, martial arts, modern music and tribal rhythms. It is little wonder that KETTFusion is already making waves across Europe with so many benefits on offer including weight loss, strength, stamina, core fitness, cardio vascular fitness and so much more! It’s not only the great results that make people want to keep coming back for more, it’s also the way that it’s presented that makes it so much more effective, exciting and fun to be involved with. The demo video at WWW.KETTFUSION.COM puts it all in a nutshell! We are offering all sorts of great incentives, to give you an amazing deal and you can even 'try before you buy' with a complimentary class so that you can see for yourself how well this dynamic program really works. Try a class or see a demonstration, at Manchester’s 1st Health and Fitness Expo on the 11th and 12th of October So if you want to find out more about the new exercise regime that people are raving about in France, Spain and the UK, contact Michael and the team at KETTFusion HQ for information and much more.
FOR MORE INFORMATION, CONTACT:
www.kettfusion.com 01663 747494 (24hrs) / 0781 057 6303 kettfusion@gmail.com www.facebook.com/kettfusion
® @kettfusion
Where Kettlebells meet M artial Arts
of these same professionals are qualified PTs who have seen the many advantages of group training and have felt the impact of increased revenue, improved referrals and development of their communicational skills. That said, I also believe that once you have developed your own style, increased your experience, gained exceptional results and found a natural niche, you should begin to narrow your broad skill set range down. I think of fitness specialisation as being an organic choice that occurs when you reach the point of partial financial freedom (having more choices of client than not for a prolonged period of time) and decide to focus on the strands that you enjoy or see the most benefits from - for you and the client.
SPECIALISE OR GENERALISE By Richard Callender
I
t seems that the topic of specialisation has become another talking point in recent weeks as I’ve answered countless questions for professional magazines, in podcasts and within informal conversations with fitness colleagues about the success (and failures) attributed to being a ‘jack of all trades’. What you need to remember is that there is no definitive right or wrong answer and the appropriate solution is one that best suits your personality, your circumstances and your passion. Being considered a “jack of all trades” has always had a slightly negative connotation within the industry. It implies that you dabble in bits of everything, but never achieve the expertise needed to be good at any one pursuit. This couldn’t be further from the actual truth. As an advocate of a fitness ‘Swiss Army Knife’ ideology I have always personally believed that being able to offer a range of services to a client/club is (at least initially) vital to a personal trainer trying to build their business. Being non-specialised at the beginning of your fitness profession
allows you the freedom to access a clientbase from the largest pool possible, while generating revenue and increasing your experience of different training targets. As time goes on, you have the opportunity to stick with this multi faceted formula or find a single road.
“BEING ABLE TO OFFER A RANGE OF SERVICES IS VITAL TO A PERSONAL TRAINER TRYING TO BUILD THEIR BUSINESS” There are thousands of group fitness gurus working daily around the UK, thousands of massage therapists and a myriad of nutritional experts and life coaches. Many
I have always worked with teams where being flexible, having a wide skill set and being willing to learn was seen as a huge asset. I would not call myself a total generalist, per se, but I could not call myself a specialist either. What I will say is that many of the unique opportunities that have presented themselves over the years have resulted in me being able to exceed expectations by doing more than the role required and by showing initiative across a range of levels. Fitness is my primary passion. It is what I spend the most energy practising and perfecting. Still, I spend a good chunk of time choreographing routines, writing workout plans, designing diet guidelines, creating Photoshop pieces, updating websites, developing business strategies and authoring pieces of content for various parties. A wide range of activities, all under the same ‘fitness’ banner and all essential for the daily running of my business. Why do I continue to do it all? Simply because each day is different, I get to meet and influence a wider range of people and I can therefore knock on more doors to get attention when the time comes. In short, do not feel pressurised to find a niche when you enjoy doing a bit of everything and still earn a good living. Over time your priorities will change and you may focus on becoming the next weight loss expert, group fitness presenter, bodybuilding prep coach or you may decide to continue to do it all. Totally up to you.
www.armageddonfitness.com
@PTMAGAZINE
11
www.discovery.uk.com 0208 543 1017
FITNESS COURSES NUTRITION COURSES CPD COURSES Qualifications with DISCOVERY CALL US TODAY TO ENQUIRE & BOOK!
YOGA Indoor Cycling PILATES SPORTS MASSAGE Pre and Post Natal Exercise to Music Childrens Exercise MMA Sports & Strength Conditioning L4 OBESITY & DIABETES MANAGEMENT Kettlebells SUSPENSION Plus more...... @PT_Courses /Discoverylearninguk
IS YOUR CLIENT
WORKING AS HARD
AS THEY SAY THEY ARE?
by Kristoph Thompson
A
recent Canadian study has suggested that the vast majority of the public don’t fare that well when it comes to estimating how they’re working when training. This has implications when using RPE during sessions, or asking clients to complete independent workouts based on your RPE prescriptions. In the study, conducted by researchers at York University in Toronto, each of the 129 participants exercised on a treadmill at an intensity they deemed to represent light, moderate and vigorous activity. Researchers then compared the perceived exertion levels of each participant with heart rate information to determine the accuracy of their choice of intensity. Whilst all of the participants were good at gauging light activity, the majority underestimated how hard they were working at the moderate and vigorous levels. Initial research into RPE in the 1960s and 70s have shown it to correlate to heart rate. However the present research highlights the potential for misinterpretation on the part of the client. A 1982 paper by the developer of the RPE scale, Gunnar Borg, published in the journal Medicine and Science in Sports and Exercise, suggests using heart rate and RPE together to identify ‘physical and emotional negative factors’ that might account for differences in RPE during an identical task on two separate occasions. In addition to identifying instances where other factors might account for the client finding exercise easier or harder on a given day, the combination of heart rate and RPE allows you to confirm the
bpm that aligns with each client’s RPE rating for a given task. This information can be determined by using a graded exercise test as part of the initial benchmarking process.
“THE MAJORITY OF PEOPLE UNDERESTIMATED HOW HARD THEY WERE WORKING” The calculation of heart rate training zones is often based on the 220-age formula. Research published in the Scandinavian Journal of Medicine and Science in Sports examined the validity of this formula and showed it to underestimate heart rate max by up to 40 beats per minute in seniors and to start becoming inaccurate at the age of 30 or 40 years. After studying approximately 3300 men and women between 19 and 89 years of age, researchers found that a better equation is 211 beats per minute minus 0.64 times the client’s age.
Velocity at VO2max (vVO2max) might be of further interest in prescribing exercise intensity. This is the exercise velocity that causes the body to utilise oxygen at its highest possible rate, and encompasses elements of movement economy and efficiency. Determining vVO2max is relatively easy to do. The activity mode chosen obviously depends on the client’s sport and / or chosen activity. For example, if you were to use the rowing machine you would start with an appropriate warm up, then the timer on the ergometer should be set to six minutes and the display to indicate distance travelled in metres. Then instruct the client to work as hard as possible for this six minutes, aiming to cover the maximum possible distance. It should be emphasised that this is a graded exercise or vVO2max test for intermediate to advanced clients who are clear of any risk factors and who are well motivated but the information, when combined with RPE, better equips you to prescribe and monitor your clients during training.
www.sideways8.com
@PTMAGAZINE
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PAYING
IT FORWARD by Greg Sellar
M
y favourite recent saying is “there is more than enough money in this world, there just aren’t enough people going for it”. My second favourite came via someone I intend working with more closely over the coming months commenting, “I only want to work with people and companies who share in our philosophy and vision (which is a hugely positive one)”. Both comments pointed towards the idea that the best companies and relationships come about when there is mutual respect, avenues for positive collaboration and a genuine want for BOTH parties to succeed in life and money. Paying it forward is not just a thought process, it’s a lifestyle approach and one that I think a lot of PTs can benefit from. The idea that the very best PTs can “do it all” just isn’t feasible and everyone has their limitations, whether they’re willing to admit them or not. By setting up mutually beneficial relationships with external people and businesses who may help facilitate the health and fitness goals of your clients, in turn you’re adding to your “referral network” of people who are sending business back to you. These external offerings may even include the services of other trainers with different specialities to your own. Sure you may lose some business with the odd client who has needs other than those you can service, but more than not, you’ll gain from the positive energy that genuinely helping others creates, in addition to those people and businesses you choose to align yourself with doing the same for you - those “like-minded” people I spoke of earlier.
I see a lot of fear over scarcity in this industry. Fear that there aren’t enough clients, enough companies who want your services or enough money to be made. All this does is lead to suppression, over-reaction and a “grabby” attitude that works at odds with
“THERE IS MORE THAN ENOUGH MONEY IN THIS WORLD, THERE JUST AREN’T ENOUGH PEOPLE GOING FOR IT” the idea of paying it forward. It also leads to insecurity in people that everyone else is doing something that they don’t know about, when truth be told, everyone has the same opportunities as everyone else. There are just those who have the balls to grab them over those who don’t.
HERE ARE MY TOP 5 TIPS FOR PAYING IT FORWARD: Align yourself with people who share your philosophy in business and life and don’t restrict your help and facilitation to those companies and people in the fitness industry Feel confident enough to turn around to those who present a one-sided platform or proposal with a “no thanks” Never accept that there is a ceiling on what you can earn “because this is the fitness industry” Don’t expect this to work every time. Some will take advantage of your pay it forward philosophy, so put each lesson down as a learning experience Stay true to what you feel you can add to any equation, because even if you get knocked back once or twice, it only takes one great relationship to make a huge difference to how much your earn and how you feel about your work. Until next time.
www.gregsellar.com
@PTMAGAZINE
15
30! Save ÂŁ
er Regist for today ntry FREE ek/PTDPS u liw.co.
Where leisure means business... The Health & Fitness sector at Leisure Industry Week (LIW) is the perfect forum for leisure professionals to do business with leading suppliers, and gain insightful business tips from industry figure heads. Visiting LIW will give you the spark of inspiration you need to keep ahead of the game.
#LIW2014
Register today for FREE entry (saving ÂŁ30) at liw.co.uk/PTDPS
What’s on at LIW 2014 LIW will include: Early Morning Workout We are offering early morning workout sessions on the second and third days of LIW from 7.30am - 9.30am. This will give visitors an opportunity to experience a wide array of different exercise options before the show opens at 10am. Silent Theatres To ensure that the seminar programme is uninterrupted by other events taking place throughout the show, we will provide each delegate with wireless headphones so they can clearly hear speakers present.
Leading health & fitness suppliers showcasing at LIW includes • • • • • • •
Cybex International Life Fitness Matrix Pavigym Physical Company Precor Pulse Fitness
• • • • •
Queenax SRL Reebok Professional SportsArt Star Trac UK TRX
And more.
visit liw.co.uk for full exhibitor list Industry Partners include:
Innovation Trail See what exciting new products have launched in the UK market by following the Innovation Trail. Education Village Gain insight, strategies, and useful tips on how to keep ahead of the fitness game with leading industry heads covering major issues in the Health & Fitness sector, including the REPs National Convention (CPD Accredited). LIW Live LIW Live will bring the show to life with an exciting medley of product demos, competitions and special guests. The REPs National Convention Once again LIW is proud to play host to the REPs National Convention, with high-level keynotes and interactive workshops, this is a must attend for all fitness professionals (CPD Accredited).
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THE TRAINING ROOM’S LUCY BIRCH ON
TRAINING WHILST UNWELL H owever much we do our best to avoid it, succumbing to illness is a scenario which every fitness professional faces at some point during their career.
With the combination of a desire to carry on regardless and ‘work through it’, as well as a yearning to take a break and focus on recovery, the ‘Should I or Shouldn’t I?’ conundrum always poses a tricky dilemma. There’s plenty of considerations to think about when you’re faced with this decision. Most important is your recovery, and the possibility of delaying this through continuing to exercise when the sensible option is to rest. Generally speaking, the best principle is to use your head – but perhaps not in the manner you may think. Largely, illness which is confined to just the head – for instance, a head cold – is something that can be pushed through and worked around, helping you to maintain your regime without needing to take time away from the gym. If you’re feeling poorly from the neck down – for example, if you have a stomach ache, chestiness or congestion, muscular pains, or an achy flu – it’s best to take some time off. In the event that you do decide to carry on with a head cold, take some time to consider your capabilities, and don’t be afraid to reduce the length and intensity of your workout. As a general rule of thumb, if you choose to continue to train whilst unwell, you should only work to 50% intensity for three days, before increasing to 75% and gradually reaching your usual standard by the time you are a week into your illness. However, one important factor to consider in this instance is the potential to infect others around you – if carrying a contagious illness, it’s probably best to work out at home rather than at the gym. Exercise causes stress on the body, and the effect of this worsens if you’re not at your peak condition.Trying to press ahead and carry on regardless can be a strain on your
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immune system and could do more harm than good.
Of course, prevention is the best cure, and it’s worth building the barriers that defend your immune system on an ongoing basis.
For the most part, this simply involves using your common sense, and doing things such as increasing your intake of green, leafy vegetables, as well as fresh fruit, helping to build your Vitamin C levels, and increasing your natural defences.
“DON’T BE AFRAID TO REDUCE THE LENGTH AND INTENSITY OF YOUR WORKOUT” However my personal top tip is to use cold pressed coconut oil, which is an incredibly versatile product, providing a whole host of health benefits. Whether eaten cold, or used in other foods, such as in porridge or as a cooking ingredient, it is an antimicrobial product, helping to deal with bacteria and viral illnesses like the common cold due to its high lauric acid content, and other healthy attributes. As well as helping to prevent illness, pressed coconut oil is also a healthy form of saturated fat, helping to further promote all-round wellbeing. The most important gauge in deciding whether or not to maintain your workouts through illness is to listen to your own body. If you’re feeling low on energy, don’t force yourself to train. If you don’t feel like you’re capable of getting through your workout, the chances are that you’re probably not.
As with most things, it’s all about balance. Instead of choosing recovery ahead of performance, or vice-versa, consider both arguments, scale back your workouts to suit your energy levels, and take in the right mix of nutrients to ensure a quick return to health.
Lucy Birch, head of training at The Training Room, first began her career in fitness as an aerobics instructor 17 years ago. She now works across 18 academies in the UK, overseeing the teaching of approximately 3000 people per year as they work to become personal trainers. www.thetrainingroom.com
Look the part
TOP TIPS FOR LANDING A JOB IN THE FITNESS INDUSTRY
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Leisure Recruitment have been providing bespoke people solutions to the leisure industry since 2002 and work with a wide range of recognisable brands. We often get asked by jobseekers why they aren’t getting selected for interviews or are not progressing through interviews and sometimes, it is just about getting some of the basics right and understanding what the businesses are looking for. Here are our top tips on landing a job in the leisure industry:
Produce a great CV! This means a professional looking document (no graphics, photos or outlandish designs!) that details your work history together with your skills and qualifications. Our advice is to use templates that are readily available on the web and make sure you thoroughly check the content for mistakes before you submit it.
Talk about what you’ve done rather than what you do Employers love achievements on a CV and
ideally substantiated with some evidence. Try to avoid just describing your duties in your role but highlight what you’ve managed to achieve as this gives the employer a much better impression of how good you are at your job.
Tailor your CV Strictly speaking, your CV should be tailored to each different job you apply for. That means looking for synergies between what the employer is looking for and what you can provide. This is particularly relevant if you don’t have direct experience in the role. It’s important to try to identify what attributes and characteristics are important to the employer and how you can match them.
Do your homework There’s nothing worse than being put on the spot in an interview and not knowing anything about your potential employer. There’s no excuse for not getting on the web and researching the company before you go to an interview. A good understanding of their culture and values will go a long way.
Just because it’s leisure, doesn’t mean it’s casual. As a rule of thumb, unless otherwise instructed, you should always attend interviews in formal attire. Keep jewellery to an absolute minimum and try to avoid having piercings on show! Remember, you only have one chance to make a first impression and some employers will make their mind up within ten seconds of you walking through the door so make sure you’re looking smart and professional.
Communicate professionally All employers want to be confident that you will communicate professionally with their members and clients at all times so make sure you demonstrate you can do this from the outset. Avoid text language and slang on all communication including phone, email and text.
Understand how interviews work Most interviews will consist of competency based questions that look for examples of how you have reacted in certain situations. They’re designed to evoke real life responses rather than theoretical ones so that you can’t prepare for them. Your job is to try to second guess the employers and preprepare for them! Because they are leisure roles, there some questions that regularly come up regardless of what the job role is. Always have examples of how you have exceeded customers expectations, how you have achieved a challenging target or objective and how you have dealt with a complaint. There’s a huge amount of information on the web about competency based interviews so some time spent researching is well worthwhile.
Answer the questions Listening intently to what’s actually being asked may seem like an obvious point but so many people get it wrong. The most common mistake people make is to talk around a subject to try and cover as many aspects of it as possible in the hope that somewhere along the line, they’ve said something that the interviewer will like. From a recruiter’s point of view, there’s nothing worse than
For more advice on how to get into the industry or how to prepare for interviews, visit www.4leisurerecruitment.co.uk
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FUNCTIONAL TRAINING OUT A SHOWCASE KITTING CLIENT’S HOME GYM? TRY THESE FOR SIZE
Tornado Ball The Jordan Fitness premium quality textured rubber Tornado Balls are a colourful addition to any studio. Ideal for athletes training in racquet sports, and excellent for rhythmical stabilisation drills. The rope runs through the middle of the ball, making it a robust and durable piece of equipment, and also great for explosive rebounding exercises.
SandRope The new SandRope from Hyperwear offers more than your average battling rope. Containing shifting sand that ups the intensity of the workout, providing a challenging, fun and versatile personal training tool. At just three metres long, it takes up less space than a traditional battling rope making it ideal for use in a personal training studio. Available in two weights: 15Ibs and 30Ibs priced at £153.95 and £167.95 (excludes VAT). Available from www. physicalcompany.co.uk
Available: www.jordanfitness.co.uk Price: from £28.33
Gripad the kitbag essential Have your clients had enough of lifting gloves that just make their hands sweaty, don’t have enough grip, or really aren’t that comfortable? Gripad provides a firm and comfortable grip without covering the hand. Air can circulate, the hand can breathe, giving you a much more comfortable experience. The stretchable finger loops ensures that one size fits most; and caring for Gripads couldn’t be easier, just chuck them in the wash with your gym kit. Available from: www.gripad.co.uk. RRP £9.95 a pair + p&p.
Professional Fixed Dumbbells The Gorilla Sports range of Professional Fixed Dumbbells are robust, stylish hand held weights ranging from 2.5kg to 32.5kg. Made from a cast iron core with a thick rubber coating, these dumbbells can withstand the roughest of treatment. Fixed weights are particularly secure and the textured handles make them safe and comfortable to use. For gyms and studios looking to store this range of weights there is a freestanding rack that holds up to five pairs of dumbbells. Prices for the dumbbells start at £7.99, while the rack is £179.99. Order online from www.gorillasports.co.uk.
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RECOVERY FROM ILLNESS W
hy is it when you finally had an exercise routine down and are doing well that you end up getting ill? Then you have to make a choice. Do you take a rest day and risk losing some of your fitness? Or do you power through your sniffles and hit the gym? It is always a tough call as you don’t know what exactly is going on inside your body. Is it just seasonal allergies or a cold coming on? We reached out to the medical community to obtain some guidelines to follow if you are feeling under the weather. If you wake up with a sore throat and stuffy nose, Dr. Jenny Brocklehurst, GP Speciality trainee, of Salford, advises not to work out that day. It is an indication that your body is at the beginning of a viral infection. By resting at the beginning of the infection process, you are likely to shorten the duration of your illness. Take home message: Rest early to avoid being out of the gym for a long period of time. However if you wake up with a fever, Dr. Jennifer Burns, NMD, of The Bienetre Center in Phoenix, Arizona, USA, advises you stay home to avoid infecting other people at the gym. A fever indicates you are contagious so you need to wait at least twenty-four hours after the fever has resolved before returning to your exercise routine. Fevers also cause the body to lose excess fluid and prevent the body from cooling properly. These two things are critical during workouts. Take home message: Fever is a free pass to skip your workout. Nobody wants your lurgy.
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Hay fever has cropped up this summer and many of us have watery itchy eyes. Luckily Dr. Burns points to research that shows working out can give your immune systems a boost. She does state, however, that if you are short of breath, dizzy, or light-headed, it would be best to skip your workout. If you take an antihistamine, consider taking a non-
“YOU ONLY HAVE ONE BODY, SO TAKE GOOD CARE OF IT” drowsy tablet to ensure you are able to use the heavy gym equipment. Antihistamines can increase your heart rate so monitor your performance and stop if you experience chest pains. Take home message: Stick to your exercise plan to give your immune system a boost against hay fever. Once you are on the road to recovery, Dr. Brocklehurst recommends easing back into a fitness routine. She suggests starting with a short, low intensity cardio session rather than strength training. During an illness, your muscles will loose strength and endurance. By gradually building up
to a full session and taking days off in between workouts, you can regain your fitness without worrying about injury or relapse. It may take a long time, but your body was working overtime to fight the infection so give it a break. Take home message: Slowly regain your fitness. Dr. Andrew Sokolow, a paediatrician in Nashville, Tennessee, suggests making sure vaccinations are up to date (including flu jabs and whooping cough boosters), avoiding sharing your water bottle with others, cleaning gym equipment after use, and washing your hands often to limit the spread of germs. Take home message: Get your yearly jabs and routinely wash your hands. All the doctors say you need to be sensible and listen to your body. If you don’t feel well, it is probably an indication that you need a good night’s sleep, lots of fluids, and a nutritious meal to help your body recover. As Dr. Brocklehurst points out: “You only have one body, so take good care of it”.
By Mollie Millington, London-based personal trainer www.ptmollie. com . @PTMollie
range designed specifically for the client’s goal, and relevant testimonials. WHAT ARE THE BENEFITS TO YOU AS A PERSONAL TRAINER? As a personal trainer having a clearly defined niche allows you to grow and develop into an expert in your field. This can help with the convention of leads to paying clients but it really comes into its own as a marketing tool, your niche is effectively your USP (unique selling point)! Within the printed and online media it is relatively easy to be classed as an expert once you have a clearly defined niche. This then normally leads to increased media exposure and therefore more leads! And we all know what more leads turn into... more sales! Besides this, having a niche allows you to focus your energy into one specific area. Developing great products and services that perfectly fit the needs and demands of your specific market. WHAT NICHE SHOULD YOU CHOOSE?
WHAT IS YOUR
NICHE? by Tom Goodwin
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n this article I am going to look at the concept of niche marketing and how important it is in the world of the modern fitness professional. I regularly talk to personal trainers and aspiring ones in my role as a presenter and educator, when you ask the question “what is your niche?” the common reply I get is “personal training”! Now I have nothing against the generalists out there, but personal training is not a niche. In the modern crowded world of personal training, that unfortunately will not make you stand out, and standing out is what it is all about. So let’s look at niches and how to make them work for you in a little bit more detail. WHY IS IT IMPORTANT TO HAVE A NICHE? As I said before there is nothing wrong with being a generalist and some may argue by being too specific you may miss out on clients that do not fall into
your specific niche. Generalists may have a wider pool of leads to draw from but there is something in the old phrase ‘jack of all trades, master of none’. Having a specific skill set that you can focus in on is very important! There are a wide range of niches that as a personal trainer you can target, it is best to look at your specific skill set, network of contacts, and most importantly your passion/interests. This will help you draw up a list of possible niches for you to target, from this you can then decide which would be the most profitable. WHAT ARE THE BENEFITS TO YOUR CLIENTS? A client likes to feel that they are in the best hands for their personal situation. For example, if they want weight loss they like to know that the trainer they have come to is the best one for the job. In these circumstances, being a generalist will generally not inspire confidence. The client would be more confident in a trainer with a higher level of goal specific experience, possible more relevant qualifications, a system/product
It is very difficult to decide what your niche should be, and it is a decision that should not be rushed. The first question I am often asked is, whether you can have more than one niche. My answer is yes but you must have a focus. If you end up having three or more niches you are again becoming more and more generalist. To help you get the ball rolling in deciding what your niche should be follow the following action points.
Tom Godwin (@TomForesight) is the managing director of Foresight Fitness Services. He specialises in exercise referral and corrective exercise and helping other personal trainers improve their business. He is also involved with personal trainer education as a tutor/assessor, course developer and IQA. www.TomGodwin.co.uk
ACTION POINTS • Make a list of possible niches that you could work with, consider you experience, qualifications, network of contacts and passion. • Narrow this list down to two or three for further investigation. • Do some further research into the size, profitability and ease of entry into the niches on your short list. • Decide on a primary niche to focus on.
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ROCKTAPE THE TAPE OF CHOICE FOR FITNESS PROFESSIONALS
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nlike traditional athletic tape that binds and doesn’t stretch, Rocktape is engineered to mimic the human skin. This stretchiness is the secret behind Rocktape. Rocktape stretches up to 180% of its original length and has superior adhesive qualities, which allow it to stay in place for up to seven days (and yes you can wash). Rocktape is used by England rugby, the British military, Manchester United and Manchester City and this year Rocktape won an award for the Best Accessory at the UK running awards. The two key indications for using Rocktape are to reduce pain and improve movement.
A completely new course designed for fitness industry professionals with full REPs endorsement. An innovative way to offer a new service to your clients to help them reduce pain and improve movement. You could be one of the first REPs accredited Kinesiology tapers in the industry!
An increasing amount of independent research also highlights its ability to improve muscle function and to combat fatigue. Quite simply, the tape stimulates the skin and alters skin tension and pressure, which often results in profound changes in movement ability that are instantly noticeable and measurable. Taping also serves as an excellent marketing tool, as a very visual product. The method is a unique skill that Personal Trainers can offer, which means you will certainly stand out from the other trainers as clients see and talk about your taping application. Rocktape has taught thousands of medical professionals here in the UK over the past two years and we are bringing our experience and expertise to the fitness industry with our 16 point REPs accredited courses starting this October.
But before you join us why not grab a roll of Rocktape and use our free instructions on our website http:// rocktape.net or download the FREE IPhone APP (kinesiology taping guide) to test it out for yourself.
EXERCISE, PERSONAL MEDICINES + RECOVERY FROM MENTAL ILLNESS
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he ‘descent into hell’ can be a common experience for people with mental illness. Feelings of enormous suffering, isolation, helplessness and loss of control, hope and identity are common consequences of ill health. As approximately one in four people are reported to experience mental illness in the UK, personal trainers and fitness professionals are likely to work with clients diagnosed with mental illness or people at risk of mental ill health. Some people are referred to exercise programmes for adjunct therapy treatment, including one-on-one gym sessions or group sport and exercise sessions (e.g. dance classes, yoga, walking groups, golf, or football). Participating in such schemes can evoke psychological, physiological and social benefits that may prevent or treat mental ill health. Some process benefits during exercise might include feeling part of a community, sense of normalisation, empowering personal responsibility, constructing a positive ‘athletic’ identity, or social and selfacceptance. Equally outcome benefits may encompass symptom remission, alleviating medication side effects and co-morbidities associated with ill health (e.g. diabetes/ cardiovascular risks), improved quality of life, cognitive function, positive effect, selfesteem, and confidence. Typical barriers deterring people’s exercise participation include illness symptoms, treatment and medication side effects, lack of social support and knowledge of exercise, feeling physically unfit, social anxiety and stigma. These barriers likely differ to the general public, incurring
ambivalent attitudes toward exercise. Consequently, client retention may be problematic, as typically, people’s recovery journey is non-linear, wherein relapse is a natural part of some people’s journey. Nonetheless, working with this population group may be rewarding for the personal trainer, observing people’s progression in their recovery journey, – often against great adversity, isolation, marginalisation or oppression. In this way, the development of personal strengths and resilience might be seen as a feasible outcome for evaluating the benefit of exercise in relation to people’s recovery. In a research study by Deegan (2005), people with psychiatric disabilities were observed to demonstrate resilience through engaging in ‘personal medicines’. Deegan described personal medicines as individualised and non-pharmaceutical strategies that afford meaning and purpose in life, or enabled self-care and self-management during recovery. Such strategies might include being a good parent, solving maths problems, music, art, having a career, grocery shopping, selfcare, and exercise. Subsequently if a person chooses exercise as a personal medicine, then this might position exercise as an essential component of their wellness package for recovery. To raise people’s awareness of the internal value of exercise, we suggest Motivational Interviewing as one potential strategy to promote exercise, resolve ambivalence and motivate people toward their intrinsic needs. Ongoing negotiation of the personal meaning and value of exercise may prevent a ‘clash of perspectives’ from
occurring. Deegan (2007) described a ‘clash of perspective’ as a discrepancy between the clients’ values, personal understanding and definition of recovery compared to those of the mental health professional. Such clashes may undermine the practitionerclient relationship and people’s compliance to exercise, particularly if exercise clashes with people’s personal medicines. As personal trainers may form part of a person’s interdisciplinary support network (e.g. alongside psychiatrists, clinical psychologists, social workers, mental health nurses, or occupational therapists), fostering the continuity of care is important to ensure that people’s ongoing personal needs are being met. The personal trainer may achieve this through exploring the meaning and value of people’s exercise participation in relation to their personal medicines. Doing so, a health professional can account for the meaningful significance of exercise, toward things that make life worth living, enabling a person to live within and beyond the constraints of ill health.
Hassan Khalil is a PhD candidate at the University of Hertfordshire, researching the role of physical activity during people’s personal recovery from mental illness. Dr Stephen Pack is a Senior Lecturer in Sport and Exercise Psychology at the University of Hertfordshire, and is a British Psychological Society Chartered Psychologist, is Health and Care Professions Council registered, and accredited by the British Association of Sport and Exercise Sciences.
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LISTEN TO YOUR
BODY
TRAINING THROUGH SICKNESS 26
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hen training for fitness competitions at national and world levels, exercising through sickness was a big no. Nothing should be risked long-term for some misguided short term ‘gain’. However when illness or injury ran from one week into two, then the panic set in, the feeling of being left behind by closest rivals and simply not being ready for the next event. So I’d get back up, lace up the trainers and wearily move from one drill to another. Unsurprisingly lurgies and injuries were rarely quick to shift. So are there gains to be made if you train through sickness? Mostly you will always
be the best judge of this and it depends on the extent of the illness. If your body is not going to let you perform a push up or just hanging from a chinning bar is an ordeal - then your body has spoken loudly and clearly. Perhaps the hardest judgement to make is when your body is operating at 50%. Is it better to push the half that works and ignore the half that is hating you for it, or should we always err on the side of caution? The best idea is to keep your finger on the pulse of your body - figuratively and literally. The heart rate changes when the body is starting to re-adjust, whether that is tiredness, sickness or a burst of adrenaline. You may not even notice it but a heart monitor will. The heart gives you clues before the hard facts of the illness present themselves. It will most likely start off a bit high, be slow to raise, slow to drop down or maybe go up too fast. In any case it will be different and there’s your warning. And training through this clue is going to put extra strain on the vital energy needed for healing or recovery. If you’ve been used to endorphin highs from regular exercise, then the lows of inactivity will be felt more acutely. It’s no secret that exercise releases the best mood enhancing chemicals around. But with sickness comes a change of structure to the day, the lack of mental agility and concentration, the pain or discomfort all contribute to robbing us of our vigour. Yet a walk around the garden or a few achievable exercises or even, if at all possible, a three minute spin on the bike, just to feel your blood moving, will release these feel good neurotransmitters and turn your perspective around. Get the measure right and you’ll accelerate the healing process. Overdo it and you’ll set yourself backwards. Feed a cold and starve a fever? Of course there are more variants of illness than these two but the treatment is the same. Eating and digesting takes up 50% of the body’s energy. The other 50% goes into re-generation. If you don’t believe it, try a twenty-four-hour fast on water alone next time you are sick and see how quickly you recover. Extend it to days if needs be, it is outstanding. The body sure knows how to turn things around if given the chance. If fasting sounds too drastic, then eat real, raw and nutritious fruit and vegetables. No teas, sugar, coffees, crackers, cakes or cooked meals. You’ll be forcing the body’s white blood cells to deal with more than
they can handle in the digestion. If you’re torn between the two, drink lots of water, get out the juicer and juice curly kale, celery, spinach, red cabbage, peppers, watercress... anything green and worthy with an apple to taste. Drink it straight away to benefit from the live enzymes. And if you should find yourself in hospital where instant mash and packet soup could be the order of the day, the meals could only hinder your healing and aggravate any constipation that most operations or inactive hospital stays bring on. So get your guests to smuggle in grapes and palatable, fresh things! There is a cellular change that comes with sickness, medication and
“ACTING OUT WHAT YOU THINK IS RIGHT FOR YOU, - IT IS ALL FUTILE, WITHOUT POSITIVE FEELINGS TO MATCH IT” trauma. Do what you can naturally to ease the body back into harmony starting with food from the fields not factories. It is during these enforced retreats from our usual fitness and vitality that we can benefit from a huge learning curve. There is a lesson in humility, control and discipline here and useful reminder that, despite what we might like to think, we are not invincible! It also serves as a useful contrast from our normal fit self and that always gives us perspective. Without contrast how would we really know where we are? As soon as you’re nastily sick you can’t imagine feeling well. And when in the prime of health you cannot envisage the most trivial of illnesses. Like all things in life there’s an opposite emotion, state or situation. Recognising the contrast and setting your sights on feeling better is the best medicine. Before hitting the gym tune into your better self, listen to some positive mental coaching clips, comedy, happy stories, inspiring ones and try and get some sun onto your flesh. The
opposite approach is focusing on the pain or sickness and giving it more attention, energy, growth. The choice is yours. It is natural for the body to shut down, clear out and make us feel as rough as possible. It is also natural that the illness moves around, rashes move, spots move, pain moves. It is natural that we all get sick and purge. And the fitter folk certainly don’t have immunity, and don’t I know it! I’m a fever fan. Heating up is about raising the body’s temperature to destroy bacteria. Why would you want to stop or reduce that? You’d have picked up already that I’m no slave to pharmaceuticals. I’ll sit out everything naturally unless there’s a legal requirement for an anaesthetic. Of course there are unspeakable injuries and incidents that we need to be knocked out for but even for post-emergency operations, this girl takes no painkillers. A recent fall resulting in a broken back was the same, not a single tablet or potion from the moment of crash landing and being slid into the ambulance. This isn’t the hero or competitive part of my ego (after all who cares and who’s watching?) but the wish to let the body heal steadily, faster and without interruption. It’s also good to know your real, un-numbed physical limitations so as not to bust things further. Of course, this doesn’t come without criticism from those close to me, they want me taking painkillers and antibiotics and to be back in action as soon as possible. But no one wants me back to full vitality faster than I do. Too much depends on it, the ability to earn, care for children and pets and the overwhelming desire to feel well. The truth is, natural healing is efficient, complete, can be quick and leaves no residue. By natural, I mean supporting the body with rest, good water, vital food choices (or no food at all), a good mindset and in the broadest of terms, generally hygienic living. Left to nature, there’s less clutter to throw out with each clearing and best of all, what might have been excruciatingly painful last time, is more manageable the next. Like with athletes, the pain threshold expands. What might not expand is the positive, mental aspect. Mostly when we get knocked down by something, we dwell on it a little too much. Thoughts like, what brought this on? Does anyone else have this? Or how can I avoid this again? You might even want to seek a bit of sympathy. This is reminiscent
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of talks with our coaches; concerns over timeframes, the minute details of the aches and pains and lots of focus on what wasn’t working right. All this beating the drum gives it volume, significance, attention and not to mention a reoccurring script of ‘I’m not feeling good’. Meanwhile, the bigger more intelligent part of you has long put nature’s course into action, and from the first point of physical disorder, it has been self correcting and re-organising, even if you are feeling the worse for wear. In short, your body is ahead of your thinking. All of this good that you’re doing, along with eating healthily, avoiding pollutants and acting out what you think is right for you, - it is all futile, without positive feelings to match it. Feeling good is, in summary, how we all want to feel and it is the essence to the rest of life. It means our baggage is lighter and there’s a natural propensity to put the best foot forward. It doesn’t matter if your belief is in organic, holistic therapies, pubs or Greek Gods. If it makes you feel better in thought, you’ve upped your game.
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With hurt of any type, we don’t need to wait to feel good in order to feel better. Always somewhere there is something stored in our memory, imagination or actuality that can instantly lift thoughts to a happier level. For me it’s my labrador’s happy tail whacking the fridge. It’s an exercise in discipline for sure. But one that, if practiced, gets easier and becomes more habitual, benefiting you tenfold. No matter how grim you feel, tapping into something that puts a smile on your face and warms your heart, is a step in the direction we should force ourselves to take for a better view out of any hole. We’re bombarded with information about what’s good and bad for us, much of which can be contradictory. Not being able to maintain a good perspective sends us into separation and we slide unwillingly into sickness. Give germs the opportunity and they’ll find a way to multiply with enthusiasm. We know our bodies well enough to know when to start, stop or take it easy. We know the consequences if we overdo it or let it all go for too long. Seeing a specialist can
be valuable and informative but always remember the guidelines are within you anyway.
Joey Bull is a four times UK Fitness Champion, internationally renowned fitness professional, classically trained dancer, former Adventure Athlete, a mountaineer who has scaled many of the world’s great peaks, a climbing instructor, public speaker, author of her book ‘Tidy The Temple’, columnist and presenter of seven workout DVDs so far... Described by Muscle & Fitness Magazine as ‘A real life Lara Croft!’ Visit www.joeybull.com www.tidythetemple.com Twitter @joeybullfitness
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LEISURE INDUSTRY WEEK PREVIEW 2014 L
eisure Industry Week (LIW) is just around the corner and the team are preparing to deliver the biggest and most comprehensive leisure event yet, showcasing the latest workouts, innovations and education from across the sector. The show will be returning to Birmingham’s NEC from 30 September – 2 October and will organise exhibitors into six core leisure sectors; Health & Fitness, Pool & Spa, Play, Eat & Drink, Leisure Facilities and Sport.
DEMONSTRATION AREAS Once again, the show floor will be brought to life by a series of demonstration areas highlighting the latest workout innovations and trends. These include: The TABATA™ Group Exercise Arena: Be sure to get involved or keep an eye on this area as TABATA™ will be launching their newly formatted workouts, brand and launch campaign to the UK market for the first time. The Star Trac CPD Masterclass Arena: Another one not to miss, this area will host Star Trac Spinning classes with
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International Spinning Instructor, Sandro Morelli. The Functional Training Zone: This area will be an active example of what’s hot in the world of functional training. Be sure to stop by for some TRX Training. Hot off the plane from The States will be Dan McDonogh, TRX Senior Manager of Group Training and Development, making his only UK appearance this year at the show. The LIW Live! Stage: A popular addition at last year’s show, will again be making a key contribution. The schedule will include live question and answer sessions with high profile sports stars and new innovation showcases. There will be Piloxing demonstrations with founder, Veveca Jenson as well as D2F Battle Rope classes. Demonstrations across these areas will also be hosted by Felix Fitness, Kurvolution Fitness, Fitpro, Jordan Fitness, D2F – BattleRope class, Choices Health Club, Piloxing and Exigo Sport, to name just a few. Keep an eye on the LIW website for an update on the full demonstration schedule, available closer to the show.
New to LIW 2014: Morning Workouts Keen to keep everyone active across the three days, LIW will this year be introducing morning workouts to encourage visitors out of their beds bright and early to kickstart their day.. Taking place on Wednesday and Thursday morning in the exhibition hall, 7.30am-9.30am there will be workouts available from exhibitors including; TRX, Jeka Jo Dance, Life Fitness, Wattbike, SportsArt Fitness, Ocatane Fitness, Star Trac, Fitpro, Cybex International, Pavigym and Performance Health Systems.
EDUCATION The Keynote Theatre, sponsored by Life Fitness, will host the annual ukactive keynote from CEO, David Stalker, and Young Pioneers inspirational founder, Luke Lancaster, revealing findings to their recent research with young people and their levels of activity. Other sessions include RoSPA, Premier Global and TRX, who will have Ryan Damon, TRX Commercial Director, across from San Francisco to talk about Small Group Training. The REPs National Convention on Wednesday 1 – Thursday 2 October will
include a keynote from Olympian, and REPS Ambassador, Louise Hazel, talking about how her career as an elite athlete has influenced her life as a personal trainer. Then Olympian Zoe Smith, and Coach Sam Dovey, will discuss the essential factors of developing a programme to ensure athletes peak in time for key competitions.
exhibitors make the most of their time at the show.
Thursday will include Future Fit’s Paul Swainson presenting Low Back Pain and the impact on our society, which will be followed by Cancer diagnosis and mental health, led by Sarah Bolitho and Anna Campbell of Exact Training and CanRehab. For ticketing information, visit www. exerciseregister.org/news-events.
EXHIBITOR NEWS
Another new feature to the show this year will be ‘‘Independents Day’, a dedicated day of activity and education aimed at tackling the challenges faced by independent operators.
NETWORKING New to LIW 2014 will be the opportunity to pre-schedule one-to-one meetings between visitors and exhibitors. Visitors will be able to search and contact exhibitors with a view to book a time suitable for them to meet, ensuring both visitors and
Back by popular demand, ukactive will host their VIP Drinks Reception on the Wednesday, 5-7pm. This will be followed by the LIW Drinks Reception, open to all, from 7pm-11pm.
There will be a huge range of exciting new launches at the show this year, showcasing how the industry is growing and improving through integration of the latest technologies. Matrix Fitness (stand H140) will be displaying a number of new products to the UK market and their stand will be buzzing with guest appearances from a whole host of celebrity Matrix Ambassadors, including Dani King MBE, Sally Gunnell MBE, the Wigan Warriors Rugby League Team hosting their ‘Train like a Warrior’ event, the Infiniti Red Bull Racing Team, Gloucester and England International Rugby player Ben Morgan and Acrobat, Doug Edwards. Other new launches to look out for from exhibitors will come from SportsArt (stand H290), Reebok Professional (stand
H410), Life Fitness (stand W500), Physical Company (stand H200, Precor (stand H310), Fitpro (stand H740), Star Trac (stand H180), Gladstone Health and Leisure (stand L380), Cybex (stand H100), Pulse Fitness (stand H100), Performance Health Systems (stand H610) and Keiser UK (stand H495).
VISITOR INFORMATION VENUE: Hall 1, NEC, Birmingham, UK
DATES: Tuesday 30 September – Thursday 2 October OPENING TIMES: Tuesday/Wednesday: 10.00 – 17.00 Thursday: 10.00 – 16.00 REGISTRATION: Pre-register for the show for free at www.liw.co.uk GET INVOLVED: Use #LIW2014 and following: @L_I_W on twitter
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PRODUCT SHOWCASE LIFE FITNESS THIS MONTH WE TAKE A LOOK AT THE FANTASTIC RANGE FROM HAMMER STRENGTH AND LIFE FITNESS. VIST THEM AT LIW FROM 30TH SEPTEMBER. STAND W500
See us on stand W500
LEG CURL
SEATED ROW
HAMMER STRENGTH SELECT + HD ELITE Hammer Strength Select features a 22-piece line of selectorized strength equipment with access to exercise tutorials through the Life Fitness LFconnect mobile app. For intensive small group training, HD Elite offers new rack connectors – perfect for suspension training and combining multiple rack systems – and pulldown and row cable stations.
CHEST PRESS
FLEXSTRIDER™
FlexStrider™ is the company’s firstever variable-stride trainer providing high intensity interval training and total-body cardio. Using Life Fitness’ Biomechanics expertise, it’s free-motion path allows exercisers to emulate walking, jogging and running motions. Pre-programmed workouts, resistance-control selections and handle bars provide a variety of options and intensity levels for a complete workout.
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PEC FLY CHEST PRESS
INSIGNIA SERIES
This premium line of strength training products combines best-in-class biomechanics with a sleek, modern design. Insignia Series includes 21 selectorized strength training products offering customizable options. The line includes 15 frame colour options, 30 upholstery choices and six shroud inlays, giving facilities the flexibility to differentiate and refresh their space.
PULL DOWN
LEG EXTENSION
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STAND H753
MIE MEDICAL RESEARCH
MIE Medical Research will be showcasing FitQuest at LIW for the second year running, demonstrating how you can incorporate noninvasive fitness measurement into your clients training programme. Using sport science and advanced measurement technology to measure human performance, FitQuest measures the following seven parameters: upper body strength, upper body endurance, cardiovascular strength, leg strength, leg endurance, leg speed, explosive power and balance. It’s the perfect tool to use to help set a benchmark when clients are starting a new fitness programme, but also acts as a motivational tool to encourage them to push themselves harder during training. Within three minutes you can see how fit they really are and adapt their programme accordingly. So, if you’re up for the challenge, visit the team on stand H753 to see how fit you really are! www.miefitquest.com
LIW PREVIEW
GET A SNEAK PEAK OF WHO’S AT LEISURE INDUSTRY WEEK 2014 AND WHERE YOU CAN FIND THEM.
STAND H553
OSMO
Osmo’s revolutionary hydration and recovery products are based on peerreviewed science, athlete input and the pioneering work of exercise physiologist and nutrition scientists. Dr. Sims first tested the products on herself and her teammates and, after more than a decade of lab research and beta testing with professional cyclists, triathletes and racecar drivers, Osmo was created. www.osmouk.com
STAND H200
STAND H746
PHYSICAL COMPANY
Launching this autumn at LIW, Physical Company introduces the first line of bodyweight resistance single-station machines to the UK. Designed to be simple, intuitive and challenging for all levels of fitness, Total Gyms® Elevate Line features four pieces and over forty exercises in under 150 square feet. This unique line is ideal as a tool for personal training, as a dedicated self-serve circuit on the gym floor, or as the foundation for a group training program. This LIW, experience the future of Total Body Workouts by visiting us at stand H200.
STAND H675
WaterRower have twenty-six years’ experience in hand crafting the most revered rowing machines on the market. WaterRower’s M1 Hi-Rise is now found in some of the most prestigious and highly rated health clubs around the World. Its durable yet lightweight aluminium frame, combined with the smoothness derived from the unique water fly wheel has caused a huge splash in the UK commercial fitness arena. If you’ve not been out in a rowing boat, this is as close to the real thing as you’ll find. Available for £1150 and in custom colours from www.WaterRower.co.uk.
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Qualify as a PT in just six weeks with Premier Training International and receive twelve months career support & guaranteed interviews! If you are already qualified then Premier Training can help you upskill your career with one of its CPD courses. Come and see us at stand H746 to discuss your needs. www.premierglobal.co.uk
Tel: 01494 769222. www.physicalcompany.co.uk
WATERROWER
PREMIER TRAINING INTERNATIONAL
COME OUTSIDE & PLAY
INSIGNIA
A NEW STANDARD IN SELECTORISED STRENGTH EQUIPMENT
LifeFitness.co.uk 01353 666017 © 2014 Life Fitness, a division of Brunswick Corporation. All rights reserved. Life Fitness is a registered trademark of Brunswick Corporation.
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THE
OF A STRESS BALL, THE
OF A BEANBAG
METABOLIC CONDITIONING
THIS IS A SHORT ROUTINE THAT REALLY ACTIVATES THE CORE AND WORKS MULTIPLE MUSCLE GROUPS AT ONE TIME. THE CROSS ACTIVATION OF THE MUSCLES WILL GET MAXIMUM RESULTS OUT OF MUSCLE FIBERS AND THE SHORT BURSTS OF INTENSE EXERCISE WILL INCREASE THE HEART RATE AND ANAEROBICALLY BURN FAT.
WARM UP 5mins of gentle jogging, knee lifts and arm swings
>
COMPLETE EACH PAIR AS A SUPERSET X3 EACH WITH NO BREAK AND THEN 30’S BETWEEN EACH SUPERSET.
T PUSH UPS Works: Pec’s deltoids, oblique’s, triceps. In plank position, lower into press up then push up and lift one arm up to the ceiling rotating to the side.
POWER STARS
CURTSEY LUNGES 30’S
Works: Legs. Jump legs and arms wide and sit into the wide squat, then spring back up to the centre.
Works: Glutes, hamstrings, quads and core. Stand with weights in hands and step one leg diagonally behind and sit into the lunge. Step back to the centre and repeat with the other leg.
BURPEES WITH A STAR JUMP Works: Full Body with explosive quads, calves, core, shoulders and hamstrings. Place hands to the floor, and jump both feet back and then jump both feet back in. Spring up to a standing position and star jump. Then repeat.
RENEGADE ROW
COOL DOWN
Works: Lat’s, pec’s trapezius, rhomboids and core. Get into the plank position with a weight in each hand. Lift alternative arms rowing elbows back.
Full body stretch, seated hamstring stretch and chest stretch, quads and shoulders. For a PDF of this workout please email poppy@ptmagazine.co.uk and quote article title and the page number.
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GET FITTER FASTER! BLAST FAT & TONE UP FAST WITH THIS QUICK KETTLERCISE® H.CORE ROUTINE
T
his kettlebell workout is taken from the KETTLERCISE® H.CORE INSTRUCTOR PROGRAM and uses an interval based training methodology to deliver greater strength and endurance and muscle stimulation in rapid time. It targets all the major muscle groups but the hip musculature in particular. KETTLEBELL SEMINARS LTD If you’re a Fitness Professional Looking for the Ultimate Kettlebell Certification or Want to Become a Kettlercise® Instructor go to: www.rkps.org or call Tel: 01282 698 698
WARM UP FIRST GETTING STARTED Perform each of the 8 exercises for 40 seconds on and 20 seconds off with TWO suitably weighted kettlebells dependent upon your current level of conditioning to make one round. Repeat round another four times with approx. 90 seconds rest in between each round. NOTE: DON’T use kettlebells that are too heavy the first time you try this program. HOW OFTEN? This program should be performed no more than three times per week and takes approx. 50 minutes to complete. POST WORKOUT After completing this routine finish off by alternating marching on the spot with light jogging to bring the heart rate down.
DOUBLE CLEAN & PRESS
Assume set up position as shown. Drive the hips to clean kettlebells to rack position. Press directly above the head. Lower back to rack position with control. Re clean & repeat movement.
DOUBLE WIPERS
Assume set up position as shown. While keeping the feet together slowly lower them towards the ground. Lower the contralateral arm to the ground at the same time to counter balance legs. Return to start and repeat to the other side.
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ANCHORED SWINGS
Assume set up position as shown. Utilising an explosive hip drive, propel one kettlebell forwards and upwards. Keep the other arm in a neutral position by the side or your torso. Swap over to the other side half way through the interval time.
DOUBLE BOTTOM WINDMILL
Assume set up position as shown. Fold at the hips keeping the rear leg straight. Lower the kettlebells towards the floor while looking at your other hand. Return to the upright position and repeat. Switch to the other side half way through the interval time.
DOUBLE RACKED SNATCH
Assume set up position as shown. Cast the kettlebells slightly forward and back through the legs. Drive explosively with the hips to project the kettlebells to a point directly overhead. This should be done in one fast movement. Return to ‘rack’ position and repeat.
ALTERNATING RACKED REAR LUNGE
Assume set up position as shown. Step back in to a rear lunge position while maintaining load over lead leg with kneecap in line with toes. Drive back to start position through the lead leg and repeat movement on the other side. Keep torso in upright position throughout.
DOUBLE POWER SIT UP
Assume set up position as shown. Curl the torso in to an upright position in one explosive movement. Keep kettlebells directly above head. Slowly reverse the procedure by rolling the spine back down to the floor and repeat.
DOUBLE SHORT HIGH PULL
Assume set up position as shown. From this position drive through the hips while pulling high with the elbows. Keep wrists & elbows in line with shoulders throughout. Ensure when returning to start position that the kettlebells don’t go lower than the knees as this changes the movement into a hip driven one instead of targeting the upper trapezius.
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39
TRY SOMETHING NEW THIS MONTH
STAND-UP
PADDLE BOARDING
S
tand-up paddle boarding (SUP) or what is known in the Hawaiian language as Hoe he’e nalu is a great activity that has long been part of that culture and fortunately for us, has gained recent popularity in various regions around the country. During a summer vacation down in Rhode Island three years ago, we liked the activity so much, we ended up buying our first SUP, a Naish board, at the Matunuck Surf Shop. One of the many benefits of SUP that I like is the cross training effect you get on an unbalanced surface; this trains new neural pathways between different muscle groups. In addition to this new found strength, there may even be a transfer-effect that could benefit dynamic movements used in other sports as well as activities of daily living. Training on unbalanced surfaces is very effective for developing strength and endurance for your core and other postural muscles. In traditional resistance training your muscles are trained (at times) to work
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in isolation in a stable environment. In sport, however, your body requires explosive strength and power while in motion, this is one of the benefits you get from crosstraining in a more fluid environment and where SUP has the potential to really excel. You may be asking yourself in addition to the core and postural muscles that I mentioned, what other muscle groups are activated while you’re having all this fun in the sun? Well, there are many. First, your core which consist of twenty-nine different muscles that connect your upper and lower body, are worked each time your paddle enters the water. A typical stroke begins from the front of your board back to where
your feet are positioned mid-board. The great by-product here is the fact that there is no heavy load placed on your back or leg muscles as this occurs. In addition your legs, upper/mid back, shoulders, chest, and arms are all stressed with each pull of the paddle through (water) resistance. You can also get an additional workout in by adding in prone “surfer” paddling, paddling while on your knees, performing exercises like pushups or planks and maybe even a little yoga on your board if you feel the urge. This is your summer to give it a try!
www.michaelwoodblog.com
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EVOLUTION OF
FITNESS EQUIPMENT O
ver the years, fitness products have evolved. Developments in manufacturing have opened up the market to use more materials, and innovations in components have meant that limited space can be used to its full potential. An example of this is the nested dumbbell system, PowerBlock, which replaces a rack of dumbbells with a small compact unit.
FUNCTIONAL TRAINING With the advent of more and more technology, there will doubtless be more electronic and movement sensitive gadgetry coming onto the market every month, but what about customisable function? Functional Training is an option growing in popularity. Where a gym is set up for a team to workout, (let’s take a rugby team for example) the different players will have different abilities and strengths, and will be interested in developing their own customised workout regime to build and sustain the muscle groups specific to their position. This is where functional training comes in. Again, using as an example the PowerBlock, with functional training stations in a team gym, each player can customise his or her station to their abilities – with the heavier stage 2 or
3 PowerBlock for the front row, and maybe the lighter stage 1 for the wings and the scrum half, where agility and speed is more important than strength. Whatever the requirement, customised functional training stations are becoming more popular and show a trend towards tailored gym stations which allow the user to progress and adapt their training as they wish.
INJURY RECOVERY When a top athlete is injured and is working on a physiotherapy recovery regime, they will likely start at a reduced training weight than when fully fit. Functional training stations allow the user to adapt their equipment accordingly, slowly building through the stages as required until they return to full fitness.
Improper use of equipment is high on the list of causes of injury, and reducing the chance of unsupervised use or use by those who have not completed induction training is a step towards a safer gym environment. These elements and evolutionary steps are all focussed around efficiencies of some type – reducing injury worries and costs, reducing maintenance of equipment and premises and otherwise ensuring businesses can operate to their maximum profitability.
SMART WORKOUTS What all these points have in common is contributing to a smarter workout. By reducing the equipment needed, but adding flexibility, workouts can be smarter, target specific elements or activities, and also be used in recovery from injuries.
SAFETY IN WORKOUTS Another future step of evolution in terms of equipment is possibly going to focus on safety. Trends and ideas within the industry point towards a health and safety innovation – something that renders equipment safe when it is no longer in use. With more gym users of varying ages, ensuring safety is more of an issue than ever before.
By Charlie Elliott, Sales Director of The-Mad-Group which includes the Fitness-Mad brand. www.fitness-mad.com
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43
BOSU EQUIPMENT
Squat two hand toss Begin standing on top of the BOSU holding a weighted ball with both hands level with the chest. Squat down then throw the ball straight upwards, without straightening the legs. Catch the ball then straighten the legs to return to standing and repeat.
I
by Kristoph Thompson
n the second part of our workout to celebrate the launch of BOSU 3DXTREME (www.3d-xtreme.com), the exciting new group exercise class from BOSU, we look at a series of exercises that incorporate other pieces of equipment. These exercises include an additional balance or coordination element to further challenge your clients.
Equipment provided by www.physicalcompany.co.uk Model’s Clothing by www.lijastyle.com Photography by www.cjenkinsphotography.co.uk Model: Jayne Brockwell
Reverse lunge to knee drive Begin with the waist strap around your waist, the other end of the band secured to a low anchor point. Step onto the BOSU with one foot then come into a lunge position. Straighten the front leg, driving the back knee and opposite arm upwards. Step back into the lunge and then repeat.
Hamstring Curl Begin lying with your upper back supported by the BOSU and the back of your lower legs resting on top of a Ballast Ball. Lift your hips so your body is in a straight line from head to toe. Draw your heels towards you, keeping your hips lifted, bending your knees and bringing your feet onto the Ballast Ball. Straighten your legs to return to the start and repeat.
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Reverse BOSU Lunge with VIPR Torso Rotation Stand on top of the BOSU, holding the VIPR level with the upper chest. Lunge one leg back. Rotate your torso, keeping the ViPR level with the upper chest. Reverse the movement to return to the start and repeat on the other leg.
Twister Step onto the BOSU, holding a weighted ball in each hand. Squat down, reaching one arm straight up and the other arm down to touch the dome. Straighten your legs to return to standing. Squat down again. Reverse arm position to bring one arm upwards and the other to touch the dome.
ViPR Lateral Shift Begin standing on top of the BOSU, holding the ViPR level with the chest. Step to the side, coming into a side lunge and bringing the ViPR into a vertical position. Step back to the start and repeat on the other side.
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Make Every Minute Count Designed by exercise physiologist Chris Jordan, the Johnson & Johnson Official 7 Minute Workout App is helping people around the world make every minute count. With 500,000+ downloads in the first three months, people in more than 30 countries are moving step-by-step with Jordan through the 36 exercises and now 18 workouts included in the app. Plus, workouts can be customized and modified to create more than 1,000 variations—adding variety to the fitness minutes of your day. Visit the website: http://7minuteworkout.jnj.com
Already the #1 health and fitness app in the Apple App Store in more than 30 countries, the Johnson & Johnson Official 7 Minute Workout App just keeps getting better. New enhancements based on app user feedback include: •
The addition of six new workouts—making a total of 18 in the app.
•
A “Next Up” audio prompt tells you what’s coming up so you can prepare proper form for the next exercise.
•
A dynamic volume level adjustment feature automatically lowers the music volume that you are playing within the app when audio instruction is being given by Chris Jordan— ensuring that you don’t miss a beat.
Johnson & Johnson Official 7 Minute Workout App Johnson & Johnson Official 7 Minute Workout App, developed by Chris Jordan, Director of Exercise Physiology at the Human Performance Institute, combines highintensity aerobic and resistance training using only body weight and includes more than 30 minutes of high-quality video. A feature called Smart Workout gauges the user’s initial fitness level, provides a varied workout program and recommends intensity increases. www.7minuteworkout.jnj.com
Download the App for Free
Apple and the Apple logo are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of Apple Inc.
FIT TECH:
APPS
PumpUp PumpUp is the world’s most inspiring community for healthy and active living! The app combines a motivating community with the tools to lead a healthy lifestyle. With PumpUp you can share photos, track your workouts, activities, and weight, and get inspired by over 1 million PumpUp members! www.pumpup.com
Foodie Foodle is nutrition at your fingertips! How much sugar is in an apple? How much potassium is in a banana? Discover nutrition facts on over 8,000 foods such as fruits, vegetables, grains, meats, dairy, seafood, nuts, seeds, spices, herbs and more! www.foodie.com
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MyCloudtag MyCloudtag is your exercise companion, bringing you fun and effective workouts designed by international fitness experts specifically to meet your fitness goals. MyCloudtag rewards you for your efforts. Earn stars for moving towards your goal and for working out. You can pay for new workouts in effort rather than cash! www.Mycloudtag.com
Water Your Body This App reminds you to drink water every day and tracks your water drinking habits. Features include: • Reminders that will remind you the water you need to drink in the rest of the day • Customized cup and Imperial (oz) or Metric (ml) units • Customized starting and ending time to drink water within a day • Graph and logs of date record • Stay healthy and drink enough water! www.water-your-body.android.informer.com
WatchFit WatchFit is a new App platform for experts to place their workouts and diet plans. The public benefits from great motivating programmes which can have a community, gamified facility built in to create a sense of team and tremendous motivation and inspiration. WatchFit is also a resource centre and information hub for all matters of health, fitness, nutrition and wellbeing with articles submitted by qualified professionals. www.watchfit.com
@PTMAGAZINE
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7 TIPS
FROM FITNESS EXPERT MICHAEL WOOD, CSCS
O
ne of the great things about life is the ability to continue to learn as you get older and this also holds true when applied to your own personal health and fitness. After more than twenty-five years in the fitness industry I have learned a few tricks of the trade along the way and here are a few of them that I focused on this past year, give them a try.
CHALLENGE MIND AND BODY WITH NEW ACTIVITY You may be into yoga, running, biking, swimming or taking exercises classes and whatever it is that’s great because they all
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help you clear your mind, burn calories and keep you moving. The key is to stimulate your mind, body and spirit each day with one of my favorite eight letter words: movement, activity or exercise. A few activities that I seem to have gravitated towards during the past year were standup paddle board, walking or running stadium stairs and snow-shoeing (with poles). I highly recommend you try them or find a new activity that will engage your mind and challenge your body.
START WEARING A PEDOMETER A pedometer is ideal for helping you increase your daily activity. I have been wearing a Fitbit pedometer since 2009 and really enjoy it. Your goal is to find out
what your daily average steps are over the course of 3-5 days, then add 500 to 1000 steps a week (or 10-20% of your average determined from baseline) until you progress to 10,000 steps each day (this is about 5 miles). The average Fitbit user records about 6000 steps a day. Research by Tudor-Locke and Schuna recommend that adults avoid averaging less than 5,000 steps a day and strive to average greater than 7,500 steps a day, of which about 3,000 steps (about 30 minutes) should be taken at a cadence of 100 steps or more a minute. Stanford University researchers looked at 26 different studies and summarized the results in the Journal of the American Medical Association. Their synopsis showed individuals who use a pedometer take 2,000 additional steps each day compared to non-users and had significant decreases in body mass
BRING INTERVAL TRAINING INTO PLAY No matter what you’re doing on the cardio side of things add interval-based cardio sessions into the mix on a weekly basis. You can find this type of exercise at a Koko FitClub near you. Here are two FREE (audiobased) cardio sessions to try. You can find interval-based workouts like Tabata and Stadium Stair intervals for all ability levels at Koko FitClub.
YOU ARE WHAT YOU EAT All the exercise is great but if you don’t fuel up optimally it will eventually catch up with you. Try this one tip, watch your added daily sugar. If you’re a male eat no more than 150 calories a day (38 grams/day) and if you are female make it no more than 100 calories (25 grams/day). Do this for the next month and see how better you look and feel. A recent study found a correlation between high sugar consumption and type 2 diabetes rate across various countries.
LENGTHEN TIGHT MUSCLES index and blood pressure while overall physical activity level increased by 27%.
forget to wear your pedometer, you won’t be sorry.
UNDERSTAND GET STRONG STRENGTH WITH STADIUM STAIR WORKOUTS TRAINING IS FOR Whether you walk or run the stairs it LIFE doesn’t matter because in the end the stairs always win. Stair workouts are ideal for improving cardiovascular health and building hip and leg strength. It is also a great supplement with you’re weekly strength training. It engages most of the muscles in your body and the caloric expenditure is high especially if you run. Look for an area high school or college near-by and if you’re in the Boston area give Harvard Stadium a try and don’t
Some things in your training bag will come and go but when it comes to strength training it should be done for the rest of your life! Be consistent, challenge yourself and make it progressive. According to one 1992 study women who did not strength train lost about 7 pounds of muscle every 10 years and a by-product of this was a reduction in their metabolism by about 50 calories a day.
Perform a quick needs analysis on your body with a goal in mind of finding out what’s weak and what’s tight. Once this is determined, you need to strengthen what’s weak and lengthen what’s tight. I know it sounds easy but most people do not do this and invariably end up compounding any problems they may have had. In regard to the tight muscles, add some of these modalities or activities to your current routine: add a dynamic warm-up prior to exercise, try a yoga class, use a foam roller, get regular massages or relax in a hot tub. If muscles are either too tight or too weak they are basically an accident waiting to happen. Maybe this is one of the reasons why you have low back pain. If nothing else, at least try the foam roller and “roll out” to a new you for the new year!
Visit www.michaelwoodblog.com to find our more or contact Michael directly.
@PTMAGAZINE
49
HOW TO
GET QUALIFIED TO BE A PERSONAL TRAINER
W
e advise all of our personal trainer course graduates to view their first 12-18 months as an apprenticeship period and accept the fact that they’ll probably end up making only £14 to £18k a year freelancing in a club (after rent), unless they’re fortunate enough to start out with existing connections in the industry or some other advantage. Better opportunities will present themselves as they advance through their careers if they are willing to work hard. They’ll get better at enticing clients, learn more skills and improve as trainers, and find openings at more upmarket fitness clubs. Personal trainers working in this capacity are in competition with other personal trainers in the establishment they’re
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based in. For this reason, we advise anyone freelancing in clubs to look closely at the ratio of trainers to members in any particular club before applying to join.
for themselves, but operate within a health club, gym, leisure centre, or some kind of fitness establishment like a Fitness First club.
Some places unfortunately open their doors to as many trainers as possible to collect the monthly fees without caring about how difficult they’re making it for the trainers to get enough clients to earn a decent income.
Under this type of arrangement, they pay rent to the club to use its facilities, but must secure their own clients from among the club’s members.
If we had to give a good rule-of-thumb, we’d say that there should be no more than 2 or 3 trainers for every 1000 members in a fitness club. Although for more high-end clubs, this ratio can be considerably higher and there will still be plenty of clients for everyone.
1) Freelancer in a club This refers to personal trainers who work
The money trainers can earn working in this capacity varies a lot depending on the establishment they are set up in and the people who go to it. Trainers freelancing in clubs with good reputations in affluent areas can earn around £40 to £60k a year. Although the rent in good clubs can be as high as £1k a month. But it also depends on how hard and how many hours a trainer works, and how many clients they attract within the establishments they’re based in.
but this can be significantly higher for trainers employed by more high-end establishments. Some personal trainers spend their careers working for chains of health establishments. They might start out working for one of their lesser branches and as they gain more experience get transferred to more established centres in more prominent locations and get paid higher. In addition to one-on-one personal training, trainers employed by a club will often be given other tasks to do within the club, such as running group fitness classes or circuit training sessions. Such things give trainers an opportunity to advertise themselves to potential clients – people who enjoy a trainer’s classes are more likely to hire that trainer for personal training. Examples of fitness club chains that directly employ their own personal trainers include David Lloyd, Nuffield and Virgin.
3) Self-employed independent Like the freelancers in clubs, self-employed, independent personal trainers are in business for themselves and so have to find their own clients, but are generally different in that they don’t base their business upon the support of affiliated health clubs and obtain clients through their own means. These trainers are the higher-risk, higherreward entrepreneurs of the personal training industry. There is no limit on how much they can earn or how successful they can become. Most trainers who operate like this have previously accumulated years of experience working in fitness clubs. Most newly qualified personal trainers begin their careers working in this capacity, and sadly, a lot of them give up on their fitness careers because they’ve started with unrealistic expectations of earnings and get discouraged when they don’t make a great deal in their first year.
2) Employed by a club Some personal trainers are actually employed directly by fitness clubs instead of just being based in them, and earn an income on a PAYE (pay-as-you-earn) basis. Such trainers do not only secure their own clients; they may also be referred clients by the club they are employed in. Our organization makes a broad estimate that only about 10% of personal trainers work in this capacity. Those that do normally earn about £24 to £28k a year,
The most prosperous independent personal trainers earn six-figure sums and run their own personal training franchises, often employing other personal trainers to work for them so they can take on very many clients. London personal trainer Matt Roberts is an example of this. Those who fall short of that sort of level can still earn a lot of money and have great careers working in this capacity. Of course, some who go down this route sadly fail and go out of business. This usually happens when people set themselves up like this without having enough clients to sustain an income or when they don’t learn how to market themselves and run a business properly. All the most successful independent personal trainers got to where they are by understanding business and marketing in addition to fitness and exercise.
The main reasons new personal trainers fail and how to avoid them Another reason why top independent personal trainers make a lot of money is because they usually have several different income streams. They will all do one-on-
“A LOT OF PTS GIVE UP ON THEIR FITNESS CAREERS BECAUSE THEY’VE STARTED WITH UNREALISTIC EXPECTATIONS OF EARNINGS” one fitness training, but they also tend to do things like running group fitness camps, selling fitness products on their websites, or promotional work for media projects. Something else quiet common among the highest earning personal trainers is they have very broad ranges of skills and expertise. Any decent personal trainer can go running with their clients or do a bit of boxing pad-work, but there are far more specialist areas of health and fitness that different clients will require. Trainers qualified in sports massage therapy can rehabilitate their clients from injuries, while those who have studied nutrition and obesity can provide diet and weight management services. Those who can do strength and sports conditioning can get work at sports clubs devising exercise programs for entire sports teams. Then you’ve got back pain management, pre and post natal exercise, child development exercise, diabetes management, and many others. A personal trainer’s earning potential increases with their skill-set.
Visit www.discovery.uk.com for more information on becoming a personal trainer.
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SandRope™ Nike Dry-Fit Shirt SUPERIOR COMFORT TO MOVE WITH YOU The Nike Dri-FIT Knit Short-Sleeve Men’s Running Shirt features zoned Dri-FIT knit fabric that helps keep you dry and comfortable while regulating body temperature on your run. FREEDOM TO MOVE Soft, high-stretch knit material lets you move freely and comfortably. It’s seamlessly constructed with nylon and polyester yarns for a lightweight, comfortable feel. www.nike.com
The SandRope™ from Hyperwear is a neoprene battling rope containing shifting sand. This movement of the sand provides a more challenging workout that puts the user’s stability and coordination to the test. At just three metres long, the SandRope™ takes up less space than a traditional battling rope offering a more effective and versatile option for health clubs, fitness studios, bootcamps and personal trainers. www.hyperwear.com
NEW KIT IN TOWN
A SELECTION OF BRAND NEW KIT ON THE MARKET
Fitbug Orb On Running Shoes The newest running shoe from On offers performance and style. The lightest cushioned running shoe on the market today, On’s CloudTec® technology provides a minimalist design but with all the advantages of traditional cushioned running shoes. The Cloud adapts to your foot with just the right amount of support, and provides a flexible, responsive and fun run. Weight: 165g/198g (weight based on UK women’s size 5/men’s size 8) RRP £110. www.on-running.com
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The Fitbug Orb is a button sized activity tracker which tracks your sleep, steps, calories burned and distance covered. It comes with free access to KiK – your very own digital coach offering bespoke nutrition and activity plans as well as on-going advice and guidance to encourage and motivate you to increase activity levels and make healthier lifestyle choices. RRP £49.95. www.fitbug.com
UA SpeedForm™ Apollo The UA SpeedForm™ Apollo destroys the rules of footwear construction. Crafted in a clothing factory with the precision feel, fit, and comfort, it has been designed with innovative technology to deliver next-to-skin support and comfort. www.underarmour.com
Shine by Misfit Wearables An elegant personal activity monitor you can wear anywhere. Waterproof to 50 meters, Shine can be worn virtually anywhere with a clasp, leather band, sportband, or necklace. Bluetooth sync with your smartphone to get relevant details; tracks running, cycling, swimming, and sleeping. Set activity goals and see stats and trends via the Shine app. Available at: Apple Stores, Amazon, Target, Best Buy, Verizon (select), Dick’s Sporting Goods (select). Price: $99.99. www. misfit.com
Inov-8 Seamless SS Part of inov-8’s brand new functional fitness apparel range, the short-sleeve seamless tee is super-lightweight and delivers a prime combination of knits that ensures outstanding breathability and air flow.. Available in male and female models. Suggested retail price: £35. www.inov-8.com
Soleus GO! The Soleus GO! is the most functional activity tracker available. It tracks much more than just your daily activity, with a real time OLED display. The GO! is with you 24/7 to keep you on track and provide detailed analysis of everything from workouts to sleep patterns. In addition, it provides caller ID and text message notifications via Bluetooth. RRP £99.00. www.soleusgo.com
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WHY YOUR CLIENTS SHOULD BE
HITTING THE POOL WHEN THEY’RE NOT WITH YOU
GLUTES
LEGS
Your kickbacks will help to work the hamstrings, quads, ankles and calves.
The propelling motion of your legs whilst swimming works your glutes hard and you won’t even feel it until afterwards.
WAIST
Swimming constantly works your core. The front crawl and backstroke are particularly good for this.
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BACK
Swimming is great for your back as you are constantly using your shoulders throughout.
SHOULDERS + ARMS
Swimming is a great sport for your arms as all of the strokes target your arms and shoulders.
H
ere at PT Magazine, we’re always aiming to find new ways to keep your clients motivated when you’re not around. Swimming is an excellent way for clients to stay healthy and focused on their fitness regimes. A recent study conducted by SwimBritain showed that swimming not only helps you to get fitter and feel healthier, it can also make you feel happier! The study also showed that participants had a 35% increase in positivity over the four week period, so if this is an area that some of your clients need help with, it could be the perfect sport for them. The results illustrated that swimming improved sleep quality, fitness and energy levels. It also suggested that just a small amount of swimming each week had an almost immediate positive effect on overall wellbeing. To read more about the research study go to www.swimbritain.co.uk/about/news/2014/06/the-secret-tohappiness-swimming-has-all-the-answers-reveals-new-study
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EVENTS SPECIAL … OUTDOOR SWIMMING EVENTS
Great London Swim
Great Scottish Swim
DATE: Saturday 30 August 2014 VENUE: Docklands Sailing & Watersports Centre in Millwall Dock, London DISTANCES: one mile, half mile REQUIREMENTS: Wetsuits, swimmers of all abilities are welcome ENTRY PRICES:
DATE: 23 August 2014 VENUE: Loch Lomond, Scotland DISTANCES: ½ mile, 1 mile, 2 miles REQUIREMENTS: Wetsuits, swimmers of all abilities are welcome ENTRY PRICES:
(includes event pack, medal and T-shirt)
½ mile: Entry £31 (£25.83+VAT) 1 Mile: Entry £39 (£32.50+VAT) Overlooked by the impressive Canary Wharf, the Great London Swim is your opportunity to join thousands of likeminded adventurous swimmers and take a dip in the heart of the capital’s docklands. Following some fantastic feedback in 2013, the event has this year moved to the Docklands Sailing & Watersports Centre at Millwall Dock. The new venue allows family and friends to follow swimmers around the full course, cheering them on from the dockside. This year also sees the introduction of a new ‘Family Wave’ where swimmers from 12 years and up can take on a slightly shorter ½ mile course. So if you are looking for the best time in London wearing a wetsuit, look no further than the Great London Swim. www.greatswim.org/events/greatlondon-swim#sthash.eXGjhc05.dpuf
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(includes event pack, medal and T-shirt)
½ mile: Entry £21 (£17.50+VAT) 1 Mile: Entry £28 (£23.33+VAT) 2 Miles: Entries now closed Returning for its second year in the majestic surroundings of Loch Lomond and the Trossachs National Park, 40 minutes’ drive from Glasgow city centre - swimmers can choose from 1/2 mile, 1 mile and 2 mile swims, participants set off in waves of approximately 300 every half an hour. So if you are looking for the ultimate in revitalising weekends, there is no better way than to spend it in the open water of Loch Lomond and then on its fun-filled shores. Enjoy various tasty opportunities whilst shopping in the impressive retail outlets, and why not watch some world-class open water swimmers in action too?! Your safety in the open water is our number one priority. All of our swimming events have expert kayakers overseeing your progress with safety boats ready in the waiting for the unlikely event of an emergency. www.greatswim.org/events/greatscottish-swim#sthash.1nyd22jT.dpuf
Human Race Open Water Swimming DISTANCES: Open Water River Swim: 750m Open Water River Swim: 1500m Open Water River Swim: 3km Human Race organise a leading series of six open water swim events with options catering for swimmers of all abilities; distances range from 750m to 10km. So whether you’re a first time swimmer, a pool swimmer, a triathlete looking for some swim training or an experienced open water swimmer there’s something for you. The 2014 Open Water Swim Series descends on Marlow, and the River Thames, for one of the most picturesque events on the UK’s open water swimming calendar. If the start area looks familiar, that might be because you saw it on the television during the epic Thames Swim by comedian David Walliams. He got out of the water at exactly the same spot, surrounded by hundreds of cheering supporters of course! www.humanrace.co.uk/events
A DJ MIX WITH A BOXING TWIST INSPIRES
NIGHTCLUB INSPIRED FITNESS CLASSES
F
unky Pump Fitness has successfully utilised its understanding and foresight for innovation within the fitness industry by creating an inspiring concept which has proven to achieve great results as a franchise for existing gym businesses, personal trainers and the clients themselves. The contemporary, forward thinking company’s proven exercise techniques within the boxing based sessions are combined with the electrifying atmosphere of a nightclub to create the ultimate fitness class. Funky Pump’s strong image and high intensity workouts are motivated by live DJs, energising clients to achieve maximum calorie burn. Since it was founded in Swansea in 2006 by Chris Ware an ex professional boxer and an
experienced fitness professional, the brand has shown ever-increasing strength across the country and was this year commended as ‘Swansea’s Best Fitness Facility’ in the Lifestyle Awards. This growing success is not surprising considering that the unique sessions, which concentrate on big movements and the use of a variety of muscles, have consistently seen around 100 people of all ages and different fitness levels attend each class and achieve outstanding results. The Funky Pump Fitness franchise provides an out of the box solution for personal training businesses, independent gyms and those who are simply looking for a second income. This profitable opportunity provides long term success and great business prospects as its simple structure and ongoing support for professionals
helps to inspire development by creating a sense of community. The opportunity is there to earn upwards of £1000 a month from a low initial outlay whilst building a huge network of potential personal training clients, Chris says.
There are two packages available starting from just under £5,000 which includes low start-up costs, marketing, continuous development, musical assistance, merchandise options and several other areas of support. Further details of franchising and full prospectus can be found at www. funkypumpfranchise.co.uk or by calling Jason on 07599 417165.
example and some of her energy quickly started to rub off on us. There were a few other Clubbercise instructors who took part in the session and it was great to see them really going for it too. The fitness level was very accessible to everyone and the whistles and glow sticks really added an extra element of fun. The great thing about the session was that it didn’t feel too much like gruelling exercise because it was so much fun, with great music and some great routines led by Sonique.
“IF YOU KNOW SOMEONE WHO FEELS MORE AT HOME ON THE DANCE FLOOR THAN IN THE GYM, THIS IS A GREAT CLASS TO RECOMMEND!” On the other hand, the session did make us work up a sweat quite quickly and there was a great range of moves to work the whole body. I really loved how animated some of the dance moves were and it was a lot of fun getting involved. There was a pattern to each of the exercises, with a routine worked out for each song. This meant that the routines were mixed up enough to keep it fresh, but the patterns meant that even the least co-ordinated person could follow and enjoy the class.
TORAH TRIES IT …
CLUBBERCISE A
t the FitPro convention last month, we had the opportunity to try out a session of Clubbercise. I was looking forward to the class, as I was told it was going to be dark, there were going to be glow sticks and there was a chance to get carried away to your favourite club music. It sounded like my kind of fitness session! The class was run by Sonique, and you could
tell as soon as you met her that she had a lot of energy and the class was going to be fun. We gathered in the hall and found our places somewhere in the middle of the group. The class was the last session of the day, but you could see by the turnout that some of the people had deliberately stuck around just for the session. It took me a few minutes to get into the session but it was easy to follow Sonique’s
Over all I think the clubby vibe made you forget that you were in a group workout class and the high energy of the instructors made all the difference. When we finished the session, one of the other participant’s told us how much he’d thoroughly enjoyed it and he’d felt really comfortable, despite not getting every move absolutely right. I had to agree with him, the atmosphere was great, the session gave a good overall workout without being too difficult, the playlist was varied and the glow sticks made it an authentic ‘90s clubbing experience. If you know someone who feels more at home on the dance floor than in the gym, then this is a great class to recommend!
www.clubbercise.com
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WORLD CLASS TRAINING
PROVEN BY RESEARCH
QUALIFIED RESULTS
UNEQUALLED MEMBER EXPERIENCE
The Les Mills GRIT™ training and certification process is recognised as the world’s best. Led by an award winning international trainer team, Les Mills GRIT™ coaches are kept at their peak with ongoing training and education.
Les Mills GRIT™ is backed by solid scientific research. Our recent studies in conjunction with Pennsylvania State University have been published in the Journal of Preventive Medicine and Open Journal of Fitness Research.
Studies prove that 30 minutes of Les Mills GRIT™ twice a week significantly changes fitness, body composition and lowers risk factors for cardiovascular disease – even in healthy, active individuals.
Les Mills has over 30 years’ experience in international fitness programming, instructor training and workout delivery. Les Mills works with all major record labels ensuring the best soundtrack for the most motivating workouts.
SIGN UP TODAY AT LESMILLS.COM/CAREERS OR CALL 0207 264 0200 *TERMS AND CONDITIONS APPLY
TIPS FOR
BOOSTING YOUR
IMMUNE SYSTEM
L
ike any great building, your immune system needs solid foundations. It needs good, regular nourishment via nutrients from your food/diet. Your first line of defense is to choose a happy and healthy lifestyle. There is still much that we don’t know about the complexities of the immune system and its response, but every single part your body, including your immune system, functions better when its protected from environmental onslaught and nurtured by healthy-living strategies such as the ones below, following these simple steps will keep illness at bay and you healthy and happy all year round.
Eat your vegetables
Especially your greens! - Eating a varied balanced diet rich in fruits, vegetables, and whole grains, that is low in saturated fat, and particularly rich in veggies from the brassica family, which includes broccoli, Brussels sprouts, cauliflower, and cabbage, will help to build the immune system’s defences.
Exercise regularly
Regular exercise is one of the allies of healthy living, it improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases . Your workouts don’t have to be punishing to provide immune boosting benefits. Whatever you do, listen to your body. If you’re a little under the weather already, take it easy until you feel better.
Get adequate sleep
Just a few days of poor sleep/deprivation can be detrimental to your immune system. The average person should be getting seven to eight hours of sleep per night, although some people need as few as five hours, while some need as many as ten hours. Make sure you avoid caffeine and other stimulants before going to bed to ensure that you will be well rested.
Manage stress
Hormones (like cortisol) and chronic stress can put us at risk of obesity, heart disease, cancer, and a variety of other illnesses. Take time out of your day to do a relaxing activity you really enjoy, like writing/blogging, meditating, going for a run, working out or talking to a friend on the phone. Taking a bit of ‘me time’ is important and you will come back refreshed, refocused and ready to kick your stressors to the curb!
Drink in moderation
Alcohol abuse can also cause/ lead to immunodeficiency, making you more susceptible to bacterial pneumonia, tuberculosis, and other antibiotic resistant communicable diseases. One drink daily for women, and two for men hasn’t been associated with negative effects on the immune system. In fact the good news is there’s evidence linking health benefits with moderate consumption, whilst heavy alcohol use can suppress the immune response, moderate alcohol consumption seems to have a beneficial impact on the immune system compared to alcohol abuse or being teetotal. So for the time being, my advice remains: Everything in moderation.
contributes to a whole host of health problems, and this is one more you can add to your list for reasons to quit!
Lose weight
Or maintain a healthy bodyweight.
Take steps to avoid infection
Such as regular washing of your hands, also wash your fruits and veggies and cook meats thoroughly.
Go for an MOT!
Get regular medical/ physicals. Screening for people in your age group and risk category, will aid in early detection, treatment and subsequently the outcome. In the meantime, the general healthy-living strategies above are a good preventative way to start giving your immune system the upper hand.
Marie Felton is a nutritionist, fitness trainer, writer and top UK food blogger. www.nakednut35. blog.co.uk
Don’t smoke
Smoking and using tobacco products
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PRODUCT PROFILES
HEALTHY DRINKS WITH NATURAL ENERGY BOOSTING INGREDIENTS
SUPER!NATURAL SUPER!NATURAL is a delicious, 100% natural energy juice drink. A fusion of fruit juices and natural caffeine from green coffee beans with no synthetic chemicals, sweeteners, or added sugar. SUPER!NATURAL is ideal for all busy people. Women in particular love SUPER!NATURAL, many discovering that there is now a product for them in the energy drinks category. www.drinksupernatural.com
LITTLE MIRACLES RANGE
BIONA COCONUT WATER
Little Miracles are meaningful drinks that do you good, by combining the purest organic tea with nature’s most revitalising fruits, gives you a refreshingly healthy lift.
Coconut water is a natural isotonic with an impressively high electrolyte content. In fact, a 330ml serving of pure coconut water contains more potassium than two bananas. Coconut water enables rehydration quicker than regular drinking water, which does not contain electrolytes. This makes it a great rehydrating drink for sporting people or simply for those who like to remain hydrated throughout the day, in a totally natural way.
Available in three equally energy infused flavours, Little Miracles are completely free from artificial colours, flavours and sweeteners and at under 90 calories a bottle are the ideal way to drink, quite literally, to your health. The range consists of: • Green Tea, Ginseng & Pomegranate • White Tea, Ginseng & Cherry • Black Tea, Ginseng & Peach • Lemongrass Tea, Orange Juice & Ginger
www.biona.co.uk
www.drinklittlemiracles.com
PUSSY NATURAL ENERGY DRINK
TEAPIGS This summer teapigs’ new matcha super power green tea drink will be landing in a chiller cabinet near you. Available in three thirst-quenching flavours – apple, grapefruit and elderflower. This super hero of a drink contains your daily serving of teapigs matcha, blended with zingy fruit juice and natural spring water, inside a resealable carton for minimum hassle and maximum taste.
VIVA
RRP £1.98, available at Whole Foods, Harvey Nichols and Planet Organic.
ViVA drinks is a new range of natural juicy waters. We blend fruit juices, pure still water and botanical extracts to create 100% natural health and wellness drinks. Not only do they taste great, they are also good for you! Each drink within the range is 1 of your 5 a day, low calorie and has no added sugar.
www.teapigs.co.uk
www.vivadrinks.com
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Pussy Natural Energy Drink boasts 100% natural ingredients and offers a pure energy boost through its unique botanical blend of herbs including Guarana and Siberian Ginseng. Combined with a refreshing mix of white grape juice, pressed limes, lightly carbonated water and lychee and grenadilla natural flavours to create a deliciously unique taste. With no Taurine or artificial additives or preservatives, which sets it apart from its competitors, Pussy offers the ultimate all-natural energy drink. www.pussydrinks.com
YOUR COMPANY. YOUR BRAND. YOUR WAY.
...SIMPLE.
www.whitelabelsupps.com
10
TOP FOODS A
FOR IMMUNITY 64
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s it’s national immunisation awareness month, it takes more than an apple a day to keep the doctor away. It turns out that eating some pretty surprising nutrients will help keep your immune system on guard. You can ensure your body and immunity run smoothly by rounding out your plate with plenty of colourful servings of fruits and veggies, plus eight to ten glasses of water a day, at the very least. The following ingredients can add an extra flu-fighting punch to your winter meal plan.
PROBIOTICS Probiotics, or the “live active cultures” found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Although they’re available in supplement form, a study from the University of Vienna in Austria found that a daily 7-ounce dose of yogurt was just as effective in boosting immunity as popping pills.
OATS These grains contain beta-glucan, a type of fibre with antimicrobial and antioxidant capabilities more potent than echinacea, reports a Norwegian study. When animals eat this compound, they’re less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better. Your optimal dose: At least one in your three daily servings of whole grains.
GARLIC This potent onion relative contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for twelve weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chow down more than six cloves a week have a 30% lower rate of colorectal cancer and a 50% lower rate of stomach cancer. Your optimal dose: Two raw cloves a day and add crushed garlic to your cooking several times a week.
SHELLFISH Selenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines— proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections. Your optimal dose: Two servings a week (unless you’re pregnant or planning to be).
CHICKEN SOUP The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug
acetylcysteine, which may explain the results. The soup’s salty broth keeps mucus thin in the same way that cough medicines do. Added spices, such as garlic and onions, can increase soup’s immune-boosting power.
the production of connective tissue, a key component of skin. One of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A.
BLACK TEA
Your optimal dose: A half-cup serving, which delivers only 170 calories but 40% of the DV of vitamin A as beta-carotene. They’re so good, you might want to save them for dessert! Think orange when looking for other foods rich in beta-carotene: carrots, squash, canned pumpkin, and cantaloupe.
People who drank five cups a day of black tea for two weeks had ten times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that’s responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it, too. Your optimal dose: Several cups daily. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew.
“ZINC DEFICIENCY IS ONE OF THE MOST COMMON NUTRITIONAL SHORTFALLS AMONG BRITISH ADULTS”
ZINC Zinc deficiency is one of the most common nutritional shortfalls among British adults, especially for vegetarians and those who’ve cut back on beef, a prime source of this immunity-bolstering mineral. And that’s unfortunate, because even mild zinc deficiency can increase your risk of infection. Zinc in your diet is very important for the development of white blood cells, the intrepid immune system cells that recognise and destroy invading bacteria, viruses, and assorted other bad guys.
VITAMIN A You may not think of skin as part of your immune system. But this crucial organ, covering an impressive sixteen square feet, serves as a first-line fortress against bacteria, viruses, and other undesirables. To stay strong and healthy, your skin needs vitamin A. Vitamin A plays a major role in
MUSHROOMS For centuries, people around the world have turned to mushrooms for a healthy immune system. Contemporary researchers now know why. “Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection,” says Jamie Lloyd. Your optimal dose: Shiitake, maitake, and reishi mushrooms appear to pack the biggest immunity punch; experts recommend at least a handful few times a day for maximum immune benefits. Add a handful to pasta sauce, sauté with a little oil and add to an omelette.
DRINK CLEAN FILTERED WATER Most of us don’t drink enough, get headaches, overeat and reach for the caffeine instead. So as our bodies are 70% water, you should drink around one litre per 50lbs of our own bodyweight in water daily. Keep drinking until you are back and forth to the toliet and you will need to train your bladder like you train the rest of your body to build up to drinking around 3-4 litres of the good stuff a day! Jamie Lloyd is a Fitness Writer and Health and Fitness Coach. He writes for Mens Fitness Magazine and has just recently been nominated ‘My Hero Instructor’ for Fitpro magazine. He is also the co-author of the international bestselling book, ‘Total Body breakthroughs’. Check out www.iamjamielloyd.com.
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GYM CHEF T h e
U lt i m a t e
S o l u t i o n
•
Gym Chef deliver bespoke fresh food calorie controlled and nutritionally monitored diet plans direct to the door of your client
•
Gym Chef total eating plans incorporate all the food groups required for a healthy, sustainable and balanced diet
•
Deliver the complete package
Sign Up Now!
Partner.Gym-Chef.co.uk Gym Chef is your opportunity to incorporate a unique, fresh food healthy eating and weight loss home delivery diet service into your current business at no cost. A Gym Chef franchise instantly gives you the ability to deliver personalised fresh food, calorie controlled and nutritionally monitored diet plans direct to the door of your clients. The ability to influence and help control your clients’ diet is proven to deliver the very best results.
provide free consultation, over the phone bookings and plan management for your clients after quoting your code.
Completely personalised fresh food home delivery diets, all nutritionally monitored and calorie controlled with unrivalled levels of customisation. You can set preferences like health conditions, lifestyle, religion, allergies, and foods excluded by group or by ingredient.
First 100 Franchise s are totally FREE! being programme you have in place. The introduction of tasty healthy meal plans retrain eating habits, teaches portion control and balances blood sugar levels. Combining a Gym Chef total eating plan with your profession is the ultimate weight loss and wellness solution.
Complete account management from any smart phone
The system will then recalculate and present new menus to match the profile, tastes, needs and objectives of each and
We provide each franchisee with a state of the art online system along with full support and any help and advise required. Your online system ensures easy plan management for all your clients and exact tracking of what you are earning as it takes place.
every client, it even has the ability to send them personalised menus to review before they decide whether to have Gym Chef deliver their diet. Wallet cards and holders, Brochures and promotional Pull ups can be provided for any points of sale or events. We
Use your online interface to manage and book your clients diets, or create promotional Tailored codes so your clients u o can simply manage by y y b d e their own menus and r Delive diet plan, Gym Chef ym Chef
G
provide free banner design and creation to fit in with any website or other online promotions you may decide to run. A Gym Chef Franchise is a totally unique concept that ensures your clients’ reap the full benefits of any workout or well-
GYM CHEF T h e
U lt i m a t e
S o l u t i o n
01502 500 892 07515 355 191
GIVING YOUR CLIENTS THE
FUEL FOR
SUCCESS A
s a personal trainer, nutrition advice is one of the hardest things to get right, because there is so much conflicting information out there. When it comes to training someone physically a squat is a squat. It’s rare that someone will get that wrong. There are hundreds of different diets on the market that all claim to be the ‘right’ way of losing weight and being healthy. As a personal trainer it’s your job to do your research and find the most sustainable way of living, to benefit your clients. The diet that seems to have caught many clients’ eyes recently is IIFYM or what you may know as ‘flexible dieting’. IIFYM (if it fits your macros) has been around for years in the bodybuilding world but is fairly new to the mainstream fitness industry. According to the principles of the diet if you hit your ‘macros’, the type of food you eat doesn’t matter. In order to lose fat, you need to give your body less energy than it burns. When you do this, it then needs to get the energy from somewhere else so it uses your fat stores. If your only goal is weight loss the fact is; a calorie is a calorie regardless of where it comes from. You could eat nothing but crisps and doughnuts every day and lose weight so long as you give your body less energy than it burns. In the past I have only seen this approach to dieting being used by bodybuilders and competitors in The WBFF shows. Typically this type of person will put in a lot of hours in the gym. If your clients aren’t training as much as the competitors and bodybuilders, then this could be a pretty risky approach to have with them. Some trainers that do use the IIFYM concept don’t promote eating lots of crap such as Poptarts, ice cream and pizza as a way of losing weight. The theory is trying
to find foods that create satiety for each individual client; this may differ with one client to the next. One of your clients may find a high carbohydrate, low fat diet more filling and another might have more satisfaction with a higher daily protein and fat intake. This method of IIFYM is finding what works for you and then being able to fit in foods you really enjoy alongside the clean healthy staples such as lean meats, fish, veggies, potatoes, oats etc. As a trainer you may be thinking that you know all of the above, but do your clients? As an ordinary person with no nutrition knowledge seeing constant images of ice cream, cookies, pizza and jelly sweets on your Instagram is going to give a confusing message. The average Joe working a full time job probably doesn’t realise how much training goes on behind the scenes of that Instagram. As an average Joe you are seeing someone you look up to in the fitness industry eating what they want so why can’t you? Personal trainers underestimate how little knowledge the public have when it comes to nutrition, I have come across clients who don’t know the difference between a carb and a fat. When looking at an Instagram account full of cheat meals how are they supposed to learn? The best way to approach dieting with a client is to start with the basics: Precision Nutrition have demonstrated a really simple way of teaching basic nutrition with two plates. The two plates demonstrate the approach people should take to filling their plates on a day they work out and also on a rest day. The plates are split up into portion sizes of carbohydrates, fats and protein. All you need to do as a personal trainer is explain what types of food would fill these sections. The
IIFYM
philosophy
can
still
introduced into a client’s world, the same principles apply with what works for one person might not work for another. One client may prefer brown rice to brown pasta in order to fill them up. So long as the portion is not excessive it doesn’t matter which carbohydrate is used. Personal trainers also need to point out the fact that it’s not the end of the world if their client eats a chocolate bar. Being able to include a client’s favourite foods in their diets is important and IIFYM works perfectly in ensuring that this can be done. It’s very important to emphasise that their favourite foods can be enjoyed alongside a healthy diet and teamed up with exercise. The illusion that you can eat a bowl of ice cream every night and still look ripped needs to be dispelled. The fitness industry is starting to give the impression that six-packs come easy and that you can achieve a ripped lean body by eating crap. Giving clients false hope is setting yourself up for multiple fails. When a client doesn’t achieve the six-pack you have promised them they’ll go looking elsewhere. It’s important to explain that a lot of hard work and dedication goes into looking like most of the fitspiration accounts on Instagram. A lifestyle change should be being introduced to people, the principle of eating good healthy food, making it exciting and tasty. Finding a balance is the key to any successful weight loss story.
Sarah Packer has been a self-employed personal trainer for over three years. She co-owns CS Just Fitness, a women’s only fitness company that currently has five weekly classes. She also owns the health and fitness blog, Fitness Nirvana. www.fitnesswithlove.co.uk
be
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POPPY PICKS
OUR REGULARS EDITOR PICKS HER FAVOURITE INGREDIENTS FOR PEACH + COOKIE CUPS
OMBAR
BIONA COCONUT OIL
Ombars offer chocolate enlightenment in the form of delicious chocolate bars which are made using raw, organic cacao from Ecuador. Raw cacao is used not only because of its rich complex flavour, but also because it retains much more of its antioxidant properties which are lost during the roasting process. Ombars are sweetened using organic coconut palm sugar, which is sustainably sourced from independent farmers in Java. RRP 99p per bar. www.ombar.co.uk
PEACH + COOKIE CUPS
Biona Organic Virgin Coconut Oil is coldpressed from the flesh of organic coconuts and has not been refined, bleached or deodorised. This fragrant, nonhydrogenated oil is a popular bread spread and cooking ingredient. It can also be used externally on the skin and hair. www.biona.co.uk or www.amazon.co.uk RRP £7.49
DIRECTIONS Preheat oven to 350 degrees. Line two cookie sheets with parchment paper and set aside. In a medium sized bowl, whisk together flour, baking powder, and baking soda. Set aside.
INGREDIENTS • 11/2C all-purpose flour • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/4 tsp salt • 1/2C coconut oil, room temperature • 1/2C dark brown sugar • 1/4C granulated sugar • 1 egg, room temperature • 1 tsp vanilla extract • 2 bars of Ombar chocolate in chunks • 5 peaches
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In another bowl, using an electric hand mixer, cream together coconut oil and sugars until light and fluffy. Add egg and vanilla and beat until well-combined. Gradually pour in dry ingredients, beating until well mixed after each addition. Stir in one Ombar bar in chunks. Using a medium cookie scoop (about 1 and 1/2 tablespoons), scoop out balls of dough onto prepared cookie sheets, spacing them 2 inches apart from one other. Bake for 9 minutes, or until edges are just starting to turn light brown. Let cool on cookie sheet for 2 minutes, then transfer to a wire rack to cool completely. Then brake the cookies in to bits and mix with the other chunks of Ombar. Cut the peaches in half and scoop out the middle, now fill the middle of the peaches with your cookie mixture.
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Fitness Match is an App that helps you find a personal trainer who has the outlook and expertise that meet your specific needs.
WITH FITNESS MATCH, YOU’LL BE ABLE TO FIND THE RIGHT PERSONAL TRAINER WHO WILL HELP YOU ACHIEVE YOUR HEALTH AND FITNESS GOALS. IF YOU’RE A PERSONAL TRAINER, FITNESS MATCH PROVIDES YOU WITH AN OPPORTUNITY TO MARKET YOURSELF TO CLIENTS WHO ARE LOOKING FOR SOMEONE JUST LIKE YOU – SOMEONE WHO HAS THE KNOWLEDGE AND PASSION TO HELP THEM ACHIEVE THEIR GOALS. TELL US ABOUT YOURSELF. LET US KNOW ABOUT YOUR EXPERTISE AND WHAT DRIVES YOU TO HELP OTHERS. IF POTENTIAL CLIENTS LIKE WHAT THEY SEE, THEY’LL FILL OUT A CONTACT FORM AND THE MESSAGE WILL BE SENT DIRECTLY TO YOUR EMAIL ADDRESS.
Personal Trainers – Why create a profile on Fitness Match?
Fitness Match is FREE to download and there is no charge at all for having a profile on our App. Promote yourself to a wide audience of fitness enthusiasts looking for personal trainers. A better working relationship or a better “match” between you and your client. Users of Fitness Match are able to select and contact personal trainers based on various criteria such as knowledge and expertise, along with passion, outlook and attitude. Clients can therefore choose an ideal personal trainer who meets their specific needs, resulting in further benefits: • • • • •
Greater chance of success with clients Repeat business Enhanced reputation The opportunity to distinguish yourself, demonstrate your uniqueness and inspire others Quick and easy sign up at www.fitness-match.co.uk/sign-up
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EAT
FIT
VEGGIE CRUSTLESS TART INGREDIENTS
METHOD
• 1 aubergine
Preheat oven to a moderate heat (180°)
• 5 medium courgettes
Cut the aubergine into ¼-inch slices (thinner if you can but don’t cut your fingers). Fill a large bowl with cold water, add 1 teaspoon of salt and stir until it dissolves completely. TOP TIP Place the aubergine slices into the bowl of cold water. Let the aubergine rounds sit for at least 20 minutes to draw out the bitterness.
• 6 asparagus spears • 300 g cherry tomato • 4 free-range egg • 1 cup parmesan cheese (grated) • 3 tbsp almond milk • 1 bay leaf • 1-2 cloves garlic • Fresh/dried mint leaves, finely chopped • 2 tbsp coconut oil or olive oil • 1 tsp sea salt, black pepper to taste
Heat one tablespoon of coconut/olive oil in a large pan over medium heat. Spread the oil around the pan to help brown the slices evenly. Arrange the aubergine slices in the pan, leaving space between the pieces so they cook better (you’ll probably need to cook them in batches). Cook for 2 minutes then turn the slices and cook for a further 2 minutes on the other side. Transfer the aubergine slices to a plate. Set to one side. In the same pan, heat one tablespoon of coconut oil/olive, add the courgette and bay leaf and sauté for 5 minutes. Stirring every now and then. Add the cherry tomatoes and cook for a further 10 minutes or until the cherry tomatoes begin to crack. Remove from the heat, sprinkle with salt, remove the bay leaf and set to one side. Lightly grease with coconut/olive oil a 9-inch springform pan (or regular baking pan) and arrange aubergine slices to form a layer. Place into the middle of your oven. In a bowl mix eggs, Parmesan cheese, milk, chopped garlic and mint. Pour egg mixture over aubergine. Bake in the oven for 8 -10 minutes, the eggs need to just start to cooking. Remove your tart from the oven and top with delicious courgettes and cherry tomatoes mixture, place/decorate with asparagus spears. Season with sea salt and pepper to taste, bake in the oven for a further 12 to 15 minutes. – It’s totally delicious. Served hot, warm or cold! Enjoy!
RECIPE FROM WWW.NAKEDNUT35.BLOG.CO.UK
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SPICY RAW VEGETABLE SPAGHETTI
SERVES 4
INGREDIENTS
METHOD
• A handful of pine nuts
To make the dressing, combine all the ingredients in a food processor or blender, then set aside.
• 2 tbsp furikake, or 1 tbsp each of black and white sesame seeds • 2 carrots, peeled • 2 medium beetroots, peeled • 1 green and 1 yellow courgette, stalks removed • 3 small radishes • A large bunch of fresh coriander leaves, large stalks removed, and finely chopped • For the dressing juice of 3 celery sticks (about 4 tbsp) • 1 tbsp hemp oil • 2 tbsp pumpkin seed oil • 1 tbsp fresh lemon juice
To toast the pine nuts and sesame seeds, heat a small frying pan over a medium heat, add the pine nuts and seeds, and dry-fry, stirring until lightly golden. Put the carrots, beetroots, courgettes, and radishes through a vegetable spiralizer to turn them into long thick ribbons. alternatively, use a vegetable peeler. Place all the vegetable strips except the beetroot in a serving bowl and toss with the chopped coriander leaves (adding the beetroot separately prevents the whole salad turning pink). Distribute between 4 serving plates, add the beetroot, pour over the dressing, scatter a few of the pine nuts and furikake or sesame seeds over each portion, and serve.
• 2 tsp tahini • Salt and freshly ground black pepper
ALL RECIPES FROM THE BOOK, NEAL’S YARD REMEDIES: HEALING FOODS WWW.NEALSYARDREMEDIES.COM
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WARM CHICKEN CONGEE SERVES 4–6
CONGEE IS A SOOTHING, NOURISHING FOOD FOR ANYONE CONVALESCING FROM GASTRIC UPSETS OR RECOVERING FROM EXHAUSTION AND ILLNESS. THIS CHINESE DISH IS TRADITIONALLY MADE BY GENTLY SIMMERING RICE AND WATER ON THE LOWEST POSSIBLE HEAT FOR UP TO 6 HOURS, STIRRING REGULARLY TO PREVENT IT FROM STICKING. THIS RECIPE IS AN ADAPTATION OF THE ORIGINAL AND COOKS IN HALF THE TIME OR LESS.
INGREDIENTS • 1 organic free-range chicken, about 1.5kg (3lb 3oz) • 200g (7oz) long-grain or basmati brown rice • 5cm (2in) piece of fresh • Root ginger, grated • 1 tbsp tamari soy sauce • 1 tbsp sesame seed oil (toasted sesame seed oil is fine) • Sea salt and freshly ground black pepper • 2 tbsp finely chopped spring onions, to garnish • 2 tbsp finely chopped coriander leaves, to garnish
METHOD Place the chicken, rice, and ginger in a large heavy-based saucepan with a lid. cover the ingredients with water and bring to the boil. Then reduce the heat to low and gently simmer for 2–3 hours or until the chicken meat is falling off the bones and the rice is soft. Add more water if necessary during cooking to prevent the congee from boiling dry. Congee should have a thick soup-like consistency. Remove the pan from the heat, transfer the chicken to a plate, and carefully remove the bones and skin. shred the chicken meat and return it to the pan. add the tamari soy sauce, sesame oil, and sea salt and black pepper to taste, and stir to combine. Divide the congee between 4 serving bowls, garnish with the spring onions and coriander leaves, and serve. TOP TIP Tamari is a type of soy sauce that contains little or no wheat, making it a good, gluten-free choice. ALL RECIPES FROM THE BOOK, NEAL’S YARD REMEDIES: HEALING FOODS WWW.NEALSYARDREMEDIES.COM
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WARM FRUIT SALAD IN SWEET WINE SAUCE SERVES 4
THE SUBTLE FLAVOURS AND TEXTURES OF WARMED FRESH FRUITS, TOSSED IN A SWEET WINE SYRUP, RESULT IN A DELICIOUSLY DIFFERENT TWIST ON A CLASSIC FRUIT SALAD. THIS COMBINATION OF SOFT AND CRUNCHY FRESH FRUITS AND PISTACHIO NUTS IS DETOXIFYING, UPLIFTING, AND HAS A TONIC EFFECT ON THE WHOLE BODY. THE ABUNDANT FIBRE IN THE FRUIT SUPPORTS HEALTHY DIGESTION AND POTASSIUM HELPS LOWER BLOOD PRESSURE.
INGREDIENTS
METHOD
• 3 tbsp butter
Preheat the oven to 200°c (400°F/Gas 6). Melt the butter in a small saucepan, add the sugar and Marsala wine, and cook over a low heat for 5–10 minutes until it is a syrupy consistency. remove from the heat and set aside to cool.
• 3 tbsp caster sugar • 300ml (10fl oz) sweet Marsala wine • 1 ripe pear, cored and quartered • 4 figs, halved • 2 peaches, quartered, with stones removed • 2 nectarines, quartered, with stones removed • 1 apple, cored and quartered • 100g (3½oz) pistachio nuts, shelled and roughly chopped
Place all the fruits in a bowl, add the pistachio nuts, and pour in two-thirds of the cooled Marsala syrup. Gently toss everything together to coat the fruit. turn the fruit mixture out onto a baking tray and bake in the oven for 25–35 minutes until the fruit is warmed through, but not completely cooked. Remove from the oven and spoon the warm fruit salad onto individual plates. Mix the remaining Marsala syrup with the juices from the baking dish, drizzle it over the fruit portions, and serve.
ALL RECIPES FROM THE BOOK, NEAL’S YARD REMEDIES: HEALING FOODS WWW.NEALSYARDREMEDIES.COM
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BESTONTEST
SUPPLEMENTS TO BOOST YOUR IMMUNE SYSTEM
WE GIVE OUR OPINION ON VITAMIN SUPPLEMENTS TO HELP BOOST YOUR IMMUNE SYSTEM
THE ONE FOR THE GIRLS
THE ONE FOR SLOW ENERGY RELEASE
www.innerme.co.uk
Re:Balance Revitalise Effervescent
Inner Me
Inner Me is a stylisy supplement brand taking the vitamin world by storm. With today’s hectic lifestyle balancing work, the gym and social lives, Energise Me carefully blends vitamins and mineral complexes for the perfect energy boost. The supplement also supports energy metabolism which helps you to maintain overall good health. The packaging on these is so beautiful and I love that the days of the week are labeled to help you keep track.
THE ONE TO GIVE YOUR BODY THAT BOOST
Sambucol EXTRA DEFENCE
www.boots.com
Boots Pharmaceuticals Re:Balance Revitalise Effervescent helps maintain normal immune system function and reduce tiredness and fatigue. When you lead a busy, active lifestyle you want to make the most of it and topping up your body with essential nutrients is important. This product contains a high dose of B vitamins and Vitamin C plus magnesium that work together to support your immune system and help release energy from food.
THE ONE FOR MUSCLE SORENESS
Healthspan Elite High Strength Omega 3’s
www.sambucol.co.uk
www.healthspan.co.uk/elite
Sambucol EXTRA DEFENCE has been formulated with potent antioxidants to help support your immune system. With highly effective antioxidant vitamins to help support the body from free radicals, and help maintain a healthy immune system. Sambucol EXTRA DEFENCE contains Black Elderberries as well as Vitamin C, Zinc, vitamins and minerals which help support the immune system and offer antioxidant protection. Sambucol is backed by 9 years of scientific studies. These are really good to take throughout the winter when your immune system is most vulnerable.
Healthspan Elite High Strength
Omega 3’s, accredited by InformedSport are essential fatty acids that must be obtained from the diet or supplements. They include eicosapentanoic acid (EPA) and docosahexanoic acid (DHA) found commonly in oily fish such as salmon, herring and trout, and alpha-linolenic acid (ALA) found in walnuts, dark green vegetables and oils such as flaxseed and chia seed. It’s because of these fatty acids that you can notice a decrease in muscle soreness after high intensity training and it really works!
*The views expressed on this page are that of the editorial team and are in no way meant as a guide to nutrition. Always refer to the manufacturer for advice on using supplements.
THE ONE YOU CAN TAKE ANYWHERE
BetterYou MultiVit www.betteryou.com
BetterYou MultiVit is a pioneering formulation that combines convenience with optimal absorption to deliver its fourteen essential nutrients straight into the bloodstream. The handy oral spray provides faster body uptake than tablets or capsules, without the need for water. The expert blend of key vitamins and minerals supports both your energy levels and immune system. The taste is not bad and it’s so convenient not having to bring water with you everywhere.
THE ONE FOR IRON INTAKE
Spatone Sports www.spatone.com
NEW Spatone Sports pack contains Spatone iron rich water sourced from the Welsh mountains of Snowdonia National Park – which can help top up your iron levels whilst causing fewer of the unpleasant side effects often experienced with conventional iron food supplements. Generally, iron is a very difficult mineral for the body to absorb. However, the iron naturally present in Spatone has been shown to be easily absorbed, with up to 40% bioavailability, compared to 5- 20% from food and other iron food supplements. This is a great way to get your iron boost for those that need it, I much prefer this to other iron supplements.
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EFFECTS OF TM
JACK3D ON MAXIMUM STRENGTH IN RESISTANCETRAINED MALES
T
here is a wide array of nutritional supplements available on the market, while the nutritional supplements industry is a multi-billion dollar business. Jack3dTM is a supplement that appeared on the market around 2008. Suddenly everyone was talking about it, how this ‘stuff’ was better than anything else anyone had tried before, that it gives you incredible focus, determination, limitless energy and the ability to lift more weight. GNC manufacturers claimed that Jack3dTM, is designed especially for those engaging in regular resistance training. It contains a mixture of ingredients such as creatine, caffeine, beta-alanine, arginine all of which have been shown in various research studies to improve either muscular strength or increase alertness, or buffer waste products or mobilise fatty acids (Buell et al., 2012; Cramer, 2007). Jack3dTM also contains 1-3 dimethylamylamine (DMAA), which according to manufacturers is what actually separates it from other products. When we looked at the product tab, it said that it was ‘University studied’, however we were unable to find any published research findings showing evidence that it actually works with athletic populations. At Buckinghamshire New University, we designed a simple scientific experiment to investigate Jack3dTM effectiveness on maximum strength. We recruited sixteen males, all in their early 20s, who were regular gym goers and engaged in resistance training. Their average weight was 74.06 ± 7.73 kg and their height was 174.63 ± 5.0 cm. We asked participants to perform a 1Repetition Maximum (1RM) bench press test to find out the maximum amount of weight they could lift only once. We then randomly divided them into two groups; experimental group (Jack3dTM) and control group. Six days later, the Jack3dTM consumed a drink containing 5.5 g of
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the Jack3dTM supplement diluted in 230 ml of water, whereas the control group consumed a placebo drink (PLA) containing the same quantity of diluted peach juice 40 minutes prior to testing to allow for gastric absorption. None of the participants knew which drink they were consuming. Following a standardised warm up, participants did a re-test 1RM bench press test. The results showed that there was a 1.90 ± 0.03% improvement in the 1RM for Jack3dTM (without a drink: 82.18 ± 15.08 kg and with Jack3dTM: 83.75 ± 14.07 kg). There was no improvement in the control group (without a drink: 85.31 ± 9.0 kg and with PLA: 85.62 ± 9.13 kg). Participants in the Jack3dTM group reported increased alertness and competitive drive. So, indeed these results showed that Jack3dTM was indeed effective in increasing maximum strength of this group of resistance-trained males. However, in the process of researching Jack3dTM, we also found that DMAA (one of Jack3dTM ingredients) is currently a listed drug in New Zealand and is also a banned substance on the World Anti-Doping Agency list (WADA, 2011). Any athlete involved in serious training and competition risks disqualification among other sanctions
by taking DMAA containing products. In addition, we also found published material that Jack3dTM has been implicated with increasing resting heart rate and systolic and diastolic blood pressure, even though these effects are not shown in healthy young adults who consumed Jack3dTM for 14 days (Farney et al., 2012). Another research reported that five deaths in consumers and two deaths in soldiers were associated with the consumption of DMAA (Zhang et al., 2012). Several lawsuits are ongoing (www.nutraingredients-usa.com). The Food and Drug Administration moved to seize DMAA containing products (Jack3dTM and Oxy-Elite Pro) from GNC warehouses in Pensylvania and South Carolina in 2013.
Dr Maria Konstantaki is Senior Lecturer in Sports Science at Buckinghamshire New University. Maria has expertise in exercise physiology and sport nutrition and is a BASES Accredited Sport & Exercise Scientist. She has published several articles and a book on physiological assessment of swimmers using dry-land ergometry. Maria can be contacted on: mkonst01@bucks.ac.uk
blood sugar make your pancreas work even harder to secrete more insulin to get blood sugar down and high levels of insulin make your cells even less responsive to insulin. A vicious circle, the result of which is Type 2 diabetes.
“SEVEN HUNDRED PEOPLE A DAY ARE NOW BEING DIAGNOSED WITH TYPE 2 DIABETES” HOW CAN YOU HELP?
TOO MANY T.O.F.I S CAN CAUSE
TYPE 2 DIABETES
S
even hundred people a day are now being diagnosed with Type 2 diabetes. That’s the form of the disease that is usually associated with obesity. However there’s another group of ‘thin’ people who are just as much at risk…the T.O.F.Is, people who are Thin on the Outside, Fat on the Inside or ‘skinny fat’ clients as they are also known. These are people who would rather not eat than train, prepared to sacrifice a healthy diet and food in general in the pursuit of skinniness. This dangerous strategy is very likely to have a major impact on their long term health. It could seriously increase their risk of both cardiovascular disease and diabetes. Increased risk of insulin resistance leading to Type 2 diabetes is further fuelling the current diabetes epidemic which is loading
even greater strain on the future of the NHS. So what’s the science? ‘Skinny Fat’ people, aside from having any real muscle tone, due to lack of calorie intake, will have an increase in Visceral fat or fat stored around their internal organs. This is because when calories are in short supply the body will increase fat storage and visceral fat around the internal organs is far more likely to lead to cardiovascular disease than subcutaneous fat stored near the surface. Visceral fat can also reduce your sensitivity to insulin and this is what contributes to the development of Type 2 diabetes. When the body’s cells can no longer respond to insulin, both the levels of insulin (hyperinsulinemia) and blood sugar (hyperglycemia) will remain very high in the blood stream. High levels of
Discouraging the T.O.F.I. culture is just the starting point. Personal trainers with ‘Specialist’ diabetes knowledge and qualifications can play a huge part in both the prevention and management of this life-changing disease. Whilst, as we all know the trick is to change your lifestyle before you become at risk, anyone unfortunate enough to receive a diagnosis will immediately learn that their life depends on adopting strict eating, sleeping and exercise regimes. ‘Specialist’ status is a Level 4 qualification aimed at Level 3 qualified exercise referral instructors. It focuses on how to manage obesity and diabetes using exercise and nutritional strategies. Tackling obesity is a complicated process and it’s vital to have a thorough understanding of the causations and interventions available. The course involves two days of theory and practical workshops, then a six week period to prepare a case study culminating in another day for practical assessment. For more information about forthcoming Level 4 Specialist Obesity and Diabetes Courses visit www.focus-training.com or call 0161 820 7062.
Ben Jackson is the Operations Director at Focus Training and qualified Exercise Referral Specialist and Personal Trainer www.focus-training.com
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ALL YOUR HEALTH IN ONE PLACE
D
o you have drawers full of paperwork, test results and appointment cards? Are you always running to find the ‘red book’ to track your child’s health? Do you forget some of your symptoms in the panic of seeing the doctor? Or are you an avid tracker of what goes in and comes out of your body? Well worry no more! A brand new social media site focused on solving the headache of managing and keeping track of all your health details is now available. PowHealth. com has been designed to help individuals manage all their health and wellbeing in one place, irrespective of changing needs and ideal for those managing general wellness as well as long term health conditions. It is widely accepted that by getting more involved in your health management or the health of others you care for, you can improve health outcomes. Pow Health allows you to securely record every detail of your health and treatments - from appointments, allergies and immunisations, right through to ailments you’ve noticed, symptoms you’ve experienced and medicines you’ve been using. What’s more, if you’re just passionate about staying fit and keeping a close check on the progress of your health, Pow Health offers hundreds of trackers along with the ability to set personal goals – from weight loss
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and calorific intake comparisons to tracking glucose and cholesterol levels, the website allows you to monitor every aspect of your physical condition, so you never have to source another tracker again. You can even record the time you or your child spends in front of the television! Soon you’ll also be able to connect popular apps and devices too, so you have all your information
“POW HEALTH OFFERS HUNDREDS OF TRACKERS ALONG WITH THE ABILITY TO SET PERSONAL GOALS” in one place. Perfectly complementing the trackers are a host of ‘communities’ that allow you to connect anonymously with like-minded people who can provide support, guidance and potentially help you understand more about a condition you may be managing.
Ifty Ahmed, CEO and Founder of Pow Health said of the thought process behind the site: “We are becoming increasingly health conscious, but at the same time our lifestyles are busier, more demanding and more cluttered in every respect. Pow Health was designed to help streamline anything related to health in people’s lives.” As well as tracking and storing the information, Pow Health allows you to see your progress across each of your health trackers, individually, or together in a combined view. The ‘My Health’ section also allows you to get a valuable snapshot of your tracking and compares you with other people experiencing a similar condition that you may be monitoring. In time we expect to help people draw valuable insights about themselves and the people they are managing using Pow Health. With security and confidentiality being one of the biggest concerns for potential users, the team at Pow Health have again focused attention on creating a completely secure product which offers you the flexibility to manage another person’s record as a parent or carer, but to also decide what level of information you wish to share with individuals, forums or even your doctor.
Pow Health is a completely free service and is currently available by joining www.PowHealth.com. Watch the introductory video: http://youtu.be/mAXVgYqbnkc.
A BODY OF WORK FOR A BODY THAT WORKS Strength Training for Speed: Scientific Principles and Practical Application ISBN: 978-1-905367-50-4 | Price: £19.99 Available from: www.amazon.co.uk This comprehensive book by senior strength and conditioning coach and consultant James Wild covers:
· Fundamental anatomy and physiology of sprinting · How to elicit the key physiological adaptations necessary for improving strength, power, and ultimately speed · Biomechanics of sprinting during the acceleration and maximum velocity phases · How to design individual strength training sessions · The periodisation of strength training for speed development Stability, Sport & Performance Movement: Practical Biomechanics and Systematic Training for Movement Efficacy and Injury Prevention ISBN: 978-1-905367-42-9 | Price: £34.99 Available from: www.amazon.co.uk Joanne Elphinston teaches readers how to move better, prevent injuries and understand the body in action. Whether you are a coach, a rehabilitation professional or an athlete, understanding movement and its relationship to performance and health equips you with powerful, practical knowledge. Covers and includes:
· Functional force management (FFM) as a concept for understanding the different control strategies needed between sports
· Full-colour images to illustrate the techniques and concepts involved · A progressive integrated programme of stability, mobility, coordination and balance to create the foundation for effective movement
· Sample programmes and clinical examples help the reader to understand the application of this approach across a variety of sports
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EVENTS//
HQrecon: Where the Smart Can Outcompete the Fast Brand new endurance event where mental strength and strategy are as important as physical fitness… how far can you push yourself? Find your limit at HQrecon HQrecon, a military inspired endurance event, is launching to the mainstream following several successful ‘secret’ events, with two events due to take place in September at Charlton Park, Wiltshire, and Cornbury Park, Oxfordshire, and a third event in October at Tenantry Farm, Hampshire. The unique events are designed to test both physical fitness and mental agility, with skill and a sensible strategy just as important to your success, if not more so, than physical fitness. The aim of the game is to infiltrate as many ‘zones’ as possible within a 3.5 hour time limit, to collect intelligence codes located within each zone. Each code collected equals points, however, ‘the hunters’ – professionally trained security personnel – are out to get you… get caught in a zone and you lose your points and are sentenced to a time penalty in the form of an energy-sapping 15 minute military-style circuit training session lead by an ex Royal Marine. Tickets start from £69 per person. To find out more, to watch the trailer, or to book tickets, go to www.HQrecon.com
Spartan Sprint London South Saturday 30 August 2014 | East Sussex, Pippingford Park, Nutley
JOIN US These challenging sprint obstacle races are designed to get you off your couch and start living. Join the Spartan world-wide revolution and test yourself whether you’re a beginner trail/mud runner or a hardcore warrior. These 5k, 15 obstacle events were designed by ultra athletes to test your resilience, strength, stamina and ability to laugh in the face of adversity. How do I sign up? Whether you already have your own place or need one, you can join Team Macmillan to help ensure that no one faces cancer alone. To apply for a place simply choose your preferred Spartan event location, then fill in the online Macmillan Guaranteed Place form. Places are free in return for a pledge to raise a minimum of £150. They will send you a confirmation email within 3 days and send you a fundraising pack and free piece of running kit. If you’ve already purchased your place through the race organisers, choose the Join Team Macmillan form for your fundraising pack and running kit. For more information email offroadrunning@macmillan.org.uk
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HSBC Triathlon 14th September | Eton, Dorney The HSBC Triathlon offers something for absolutely everyone looking to get involved in the UK’s fastest growing sport. With the three most popular tri distances on offer plus a Duathlon and a Scootathlon for the little ones, this ‘festival of multisport’ is perfect whether you’re a seasoned veteran, a complete novice or if you want to take on the challenge as part of a team. The venue for the event could not be more perfect, Dorney Lake was the 2012 Olympic Rowing and Canoeing venue and is the number one triathlon location of choice in the South East. The bike and run courses are completely flat and traffic-free while the water for the swim leg is purpose built, clean, clear and calm. www.humanrace.co.uk/triathlon
Alps Cycling Challenge 11-15 September 2014 | France, The French Alps
JOIN MACMILLAN This short but extremely demanding cycle challenge takes us through the heart of the French Alps, tackling a series of classic mountain climbs made famous by the Tour de France. Spectacular views of mountain peaks, alpine valleys and hanging glaciers make the long twisting climbs worthwhile. Their challenge ends with two of the toughest and most renowned ascents in the region - the demanding Col du Galibier and the steep hair-pin bends of Alpe d’Huez. Conquering these mountains will earn you a life-long sense of achievement and give you something in common with the most elite cyclists in the past 100 years. This is a very strenuous challenge and you will need to train extremely hard to succeed. Registration fee is £200 with a minimum sponsorship of £1,700 (not including Gift Aid). Please note this trip does not include flights, you will need to book your own return transport to Geneva airport. www.macmillan.org.uk
Vietnam and Cambodia Cycle Challenge 17-28 October, 2015 | Viet Nam, Ho Chi Minh (Vietnam) to Angkor Wat (Cambodia)
JOIN US Fancy exploring this fascinating and beautiful part of the world on two wheels? If so, join Team Macmillan for this exhilarating challenge that promises a real insight into the region’s ancient and modern culture, finishing at the awesome Temples of Angkor Wat. Cycle through beautiful rural landscapes dotted with ruins of ancient civilisations and small towns where Buddhist temples nestle amongst graceful French colonial buildings and ramshackle houses. The challenge takes Macmillan cyclists from Vietnamese Saigon, now Ho Chi Minh City, through the rice-paddies and waterways of the beautiful Mekong Delta into Cambodia. Cyclists then pedal on through this friendly country towards the awe inspiring Temples of Angkor Wat. You will encounter a few rolling hills, but the main challenge lies in the long, hot humid days in the saddle with the occasional tropical downpour. The fascinating insight into the region’s cultures, ancient and modern, are a real highlight of the trip. www.macmillan.org.uk
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pt’s to add self defence to their offering Combat Academy
1
become a certified instructor
We are looking for the best PTs to start teaching self defence and join our instructor training programme... You could be running your own self defence courses and classes within 8 weeks... An amazing opportunity for fitness instructors to add a self defence string to their bow and start running their own courses, seminars and classes. With increasing healthy competition (no pun intended) in the health and fitness industry, diversifying and adding new and interesting classes has never been more important.
Combat Academy has launched the Certified Self Defence Instructor Training Programme. This programme is designed to turn PTs into self defence instructors within 8 weeks.
The system provides full head office support and a nationally recognised brand in Self Defence Instruction. You will receive all of the training and support that you need to launch your self defence business and become successful.
Reece Coker, Chief Instructor says “The demand for self defence is massive, particularly among women. Parents are also concerned about knives, drugs and all kinds of other perils which opens the demand right up into the youth and schools agenda”.
The income potential is substantial, Matthew Oakley PT and Combat Academy Instructor comments “The training was fantastic but even more than this, the support that I received to launch my business was phenomenal. This was the best decision I have ever made since qualifying as a PT”!
Just running ten classes of 20 students each per week can bring in over £6,000 per month!
No previous martial arts experience required
the opportunity
As a trained instructor, you will be able to deliver self defence classes, courses and seminars with the following content: Personal Security Theory - A
detailed look at the latest personal security equipment and tactics.
Victim / Prey Behaviour - An in-depth study of the victim mentality, behaviour and body language to understand how to avoid being targeted.
Fear and Anxiety Control - The ability to control fear and anxiety in any crisis situation is essential and can be learned. We
use advanced NLP techniques and verbal reasoning skills.
Physical Techniques and Training - This is the fun part for most people! It’s time to get physical. You will learn and perfect a range of the most simple and effective techniques during the course. You will AMAZE yourself!
Body Language and Threat Assessment - Being able to read the
to use your voice. REMEMBER it’s what you say and how you say it that can make all the difference. Our exciting military branding is a big draw and the public love donning the combats and getting involved in the military style boot-camps.
for further info - contact: Antony Baker
body language of a potential aggressor is essential, as is controlling your own to influence the outcome.
antony@combat-academy.co.uk
Voice Commands - You will learn how
www.combat-academy.co.uk
0843 289 1632
PT IS CHANGING... AN EXCITING OPPORTUNITY
O
ne of the most exciting franchise opportunities ideal for PTs, has recently hit the market hard (no pun intended). Combat Academy, one of the world’s leading self defence training providers has launched a campaign to attract and support PTs into a career, which encompasses fitness and self defence. For many, it is a dream come true, as Combat Academy is themed on military training and unarmed combat. The uniform and indeed many of the head office team are from a military background. The prestige of becoming a certified self defence instructor and continuing to wear a military uniform has a tremendous appeal to many people. Combat Academy offers attractive incentives to PTs, as they already have many of the skills needed for when they slip into the role of a self defence instructor. Reece Coker (Chief Instructor) formerly of the Royal Navy’s crack Submarine Service and a highly successful ex professional fighter has over 25 years martial arts and high risk security experience. Reece has designed the Combat Academy system, which is fast becoming recognised as one of the best in the world. It is now being used by some of the world‘s leading close protection training providers as the best CQB system (close quarter battle) for close
A BUSINESS OPPORTUNITY TAILOR-MADE FOR PERSONAL TRAINERS
protection operatives. Major (Retired) Huw Roberts comments, “Having been the Chief Instructor and Deputy Commander of the Royal Military Police Close Protection Unit and personally delivered and designed some of the training modules, I can honestly say that the Combat Academy system was completely eye opening for me. I am not easily impressed or surprised, but in this case I was both. After attending a training session to consider the post of Managing Director for the UK operation, I came with an open mind and after experiencing the system, energy and tremendous sense of fun, I simply had to become involved and accepted the post.”What does a Combat Academy Instructor do? The work is diverse and whilst a reasonable level of fitness is an advantage, instructors run courses, classes and self defence training for diverse groups such as: women, youth and kids anti-bullying and confidence building, boot-camps, general adult classes and even corporate training. This is a real business with significant income potential and as such it requires a range of skills and not just physical prowess. No prior martial arts experience or training is required as the Combat Academy instructor training programme is rigorous and complete. The course can be completed as an intensive two week block, or it can be completed at weekends over 8 weeks.
The training course is tremendous fun, yet progressive and tough enough that a real sense of achievement is felt by instructors when they pass out and gain their instructor qualification. Once you qualify as a certified self defence instructor, you will benefit from group public liability insurance cover, ongoing training and development to take your skills further. All of the equipment and marketing materials required to launch the business and make it a success are provided. You will be running introductory courses then enrolling students into the Combat Academy club to continue training within your classes in your local area. Instructors should aim to build up to running around 10 classes per week, which still leaves time for you to invest in your own training and to administer the business. The majority of the income is retained by the franchisee instructor with a small percentage being paid to Combat Academy HQ as a royalty.
If you would like to find out more about this exciting business opportunity to become a certified self defence Instructor, contact franchising@combat-academy.co.uk or call HQ on 0843 289 1632. Visit the website: www.combat-academy.co.uk or our facebook page: www.facebook. com/combatacademyhq
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INTERVIEW WITH
DARREN CAMPBELL
D
arren Campbell MBE, in his sprinting career, earned the reputation as a championship runner. Early in his career, he had to make the tough decision between football and athletics and after a couple of years playing football professionally in the early 90s, he opted for the track. His career highlights included: silver in the Sydney Olympics 200m, bronze in the Manchester Commonwealth Games 200m and gold in the 4x100m, gold in the Athens Olympics 4x100m and gold in the 2006 European
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Championships 4x100m relay. As an athlete, he always maintained a strong anti-drugsin-sport stance throughout his career. Since his 2006 retirement, Campbell has focused on coaching sprint performance. Athletes and clubs that have gained his support include: Manchester United, Chelsea and Everton football teams, Sale Sharks and Saracens rugby teams and a number of individual players such as Jonah Lomu, Andrew Johnson, Lewis Moody, Mark Cueto, Fraizer Campbell, Richard Wigglesworth etc.
I asked Darren a few questions about his fitness, coaching philosophies and nutritional practices: Q: Darren, good to see you again and thanks for letting me into your world. You come into sport/fitness coaching from the background of being a highly successful international athlete. How do you think this experience helps you to be a better coach? DC: I think from the outset the players respect what I have achieved, but then
Q: In the fitness industry we have thousands of new trainers coming onboard every year. If you had one piece of advice for them, what would it be? DC: I would say that you need to always treat your clients like individual people and stop assuming that a one-size-fits-all methodology will work forever because everyone has different lives, needs and goals. Q: Carrying on from the previous question, what 3 things do you expect from a good coach/trainer? DC: That’s an easy answer, I expect my coach to be open-minded because sport science is constantly changing and I want to know that they won’t stick to just their method to get results because someone elses method might be as good or even better. They need to be forward thinking so they can plan ahead with my training, nutritional and lifestyle demands. Lastly, they need to be a great motivator and be able to keep me wanting to push harder for me and them to get success. Q: What kind of workouts do you like doing yourself to keep yourself in shape both for yourself and also as a tv presenter on SKY TVs Game Changers? DC: I have always gotten results from high intensity training for my sprinting and the same applies now, although not to the same level because Im not competing. I like this new direction in bodyweight workouts and (not just because its you) Armageddon looks epic because Ive seen the videos, heard the science behind it and appreciate the fact its for all levels. Q: With regards to nutrition, you have affiliation with nutrition supplements PAS; how much do you personally get involved in your athlete’s nutrition and do you have particular nutrition and health philosophies that you share with athletes?
it’s about gaining their respect as a coach. Having been an individual sportsman I know success comes from working on every detail, mind and body! Q: There is an art and science to coaching and good coaches can use a bit of both. Which coaching practices do you use to gain the best returns from your athletes? DC: I believe a good coach is someone who is open minded, I am not perfect so in seeking perfection I stay open minded at all times, so I would say I’m a bit of both!
DC: It is more than an affiliation, I set up the business with my partner Jon Williams, WRU Nutritionist and my guy during my career. I’m at the warehouse two to three days a week and like to get involved with all our sponsored athletes as I can relate to their lifestyles. My philosophy when I was running was to make sure I really switched on with my nutrition leading up to big events and during hard training. How can I expect to perform at my best if I’m not giving myself every chance. Q: You will have particular nutritional nutrition practices that have worked well for you and your clients. But how do you
personalise your approach with different athletes? DC: Firstly assess an athletes priority, i.e gain speed or endurance, lose or gain bodyweight, then the nutritional programme will follow. Always spend time gaining information from the athlete on what they have tried and what worked and then plan out accordingly.
“ALWAYS TREAT YOUR CLIENTS LIKE INDIVIDUAL PEOPLE AND STOP ASSUMING THAT A ONESIZE-FITS-ALL METHODOLOGY WILL WORK” Q: Given your values around anti-doping, you will need to place emphasis on nutrition and supplement strategies for an ergogenic edge. Do you have favourite dietary supplements that you have found to work well for athletes who are trying to find their edge? DC: We have a number of products that i would have loved to have used when i was running. AGF-1 is amazing for recovery and muscle gains. Phase 3 is an amazing protein supplement used by myself, many premiership clubs, bodybuilders and other elite athletes. We also have a new Pro-Iso drink available that rocks and has blown peoples socks off already with its taste and the ingredients. Q: You mentioned the new Pro-Iso drink. What makes it special? DC: It is our new line alongside the Pro Zero drink and has been created to provide a low calorie, quickly absorbed, isotonic drink that tastes good without the high levels of sugar usually found in similar drinks. Feedback has been great and we’re excited about the fact that you will be seeing more of it in certain stores around the UK shortly. Q: How can trainers find out more about Pro Athlete Supplements? DC: Easy, visit the website (www.pasonline. co.uk) and follow us on Twitter.
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preferred option for them to compete against themselves. Competition teaches both the value of hard work and of learning to roll with the punches. Children must learn, like Andy Murray and his repeated failed attempts at Wimbledon or like David Beckham after the 1998 World Cup, that one must use a defeat to inspire future efforts. These scenarios, although on the world stage, are what we can and must relate to when it comes to fitness and our development. Setbacks must be used to help spur us on and achieve our goals.
THE IMPORTANCE OF
COMPETITION
IN SUPPORTING CLIENTS
I
n the run-up to the Commonwealth Games in Glasgow this month, there has been a great deal of debate with regard to the level of importance we place on competition in schools and the role this has in producing the next generation of Britain’s leading professional athletes as well as the general population. As exercise professionals we have a huge vested interest in ensuring that competition in sport is experienced and its values, such as structure and development, are understood from a young age as it is vital to people engaging with and maintaining healthy lifestyles as adults. If we are to be successful in spurring people to perform to their highest ability, across all walks of life, then children must be engaged with the positive aspects of competition from a young age rather than sheltered from it entirely.
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Keeping competition in sport is vital in developing a strong foundation for physical literacy in children, which they can take into later life where sport is competitive. Successful athletes have an appreciation and understanding of competition and of what it takes to succeed and perhaps more importantly how it feels to overcome obstacles and how they can come back stronger. This is important not just for athletes; a sense of competition helps to keep motivation high. As exercise professionals we know that it can be difficult to keep clients engaged, and instilling a sense of competition and targets are an important way of achieving this. Target-focused training, much like competition, can help spur on motivation whether this be encouraging clients to challenge a friend or, and this is the
“TARGETFOCUSED TRAINING, MUCH LIKE COMPETITION, CAN HELP SPUR ON MOTIVATION” The way we help clients to manage failures and overcome stumbling will determine how successful they are in the long-term. How they react to a relapse is absolutely crucial to maintaining change; if they feel they are a failure, there is a fear of failure in the future. Competition and targetfocused training plans help people learn to cope with failure, letting go of it, visualising success and moving forwards. For us to work with the fit and motivated public in adulthood, as exercise professionals, we must support children’s engagement with the positive aspects of competition; spurring children to perform to their highest ability keeping them at the top of their fitness. This is particularly important if we are to be successful in developing a healthy, active public that is embedded with a positive ‘can do’ attitude.
By Greg Small, Head of Membership for the Register for Exercise Professionals. www.exerciseregister.org
Giveaways Win!
This month we’ve got a fantastic choice of male and female giveaways. Our male subscribers have the chance to win an eye-catching shorts and vest set from Alpha and Omega Fitness and one lucky female subscriber can win a stunning pair of leggings, courtesy of Posto9
POSTO9
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How to win these goodies! If you’re not already a subscriber and you want to be in with a chance of winning, go to PT Magazine go to www.ptmagazine.co.uk/ subscribe/. Like our Facebook page www.facebook.com/PtMagazine and sign up to our newsletter to be entered into the draw www. ptmagazine.co.uk/email-subscription.
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10 minutes with
GARY GARBUTT
PERSONAL TRAINER
WHY DID YOU DECIDE TO BECOME A FITNESS TRAINER? I had trained as a white collar boxer, I couldn’t find a gym with a punchbag locally so I started my own boxing club, with one punch bag and a few pairs of gloves and pads. I needed a level 2 to run the classes, I gained this with the help of Suffolk sport. The club grew, I was unemployed as the boxing club was a non-profit club. I went to the job centre with a robust business plan, which secured my funding for my level 3 personal training. To see positive changes in people’s lives is why I do it. I like to work with the whole community to help with their fitness goals.
HOW DO YOU MOTIVATE PEOPLE INTO GETTING, AND STAYING, FIT? I believe as a positive role model, I motivate people ensuring realistic goals are set and achieved.
GARY GARBUTT IS A PERSONAL TRAINER AT DW SPORTS AND WORKS AS A FREELANCE INSANITY LIVE GROUP PRO TEAM MEMBER.
I like the saying, “Small steps towards great gains”. I also tell people there is no “quick fix” food magic, but a sensible eating plan that takes into consideration your training and goals.
ARE THERE ANY MISTAKES THAT YOU THINK ARE COMMON AMONGST FITNESS PROFESSIONALS STARTING UP THEIR OWN BUSINESSES? When starting a business, start with realistic figures. Work things out on the worst-case scenario. If a building is used, consider the business rates as a big expense.
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WHAT DO YOU FEEL IS THE BIGGEST PROBLEM PERSONAL TRAINERS AND FITNESS PROFESSIONALS FACE? In two words, “the Internet”! It’s great to advertise and research but more people are turning to it to train. Using things they see but not using the correct technique. With a personal trainer you are shown and helped to correct your form to get the most out of your workout. I am an insanity pro team member, with this comes Internet-based videos. But you can’t beat working out in a group or with a personal trainer to keep motivated and safe.
WHAT MAKES YOU A SUCCESSFUL PT? IS IT TRAINING YOU’VE HAD, KIT YOU USE, OR IS IT SOMETHING ABOUT YOUR PERSONALITY? I believe it’s your personality and knowledge that makes you successful.
HOW DO YOU FIND WORKING FOR YOURSELF VS WORKING FOR A GYM? I love having the freedom to work when and where I want. I’m accountable to myself, balancing my work and home life. I’m starting a new challenge at DW Sports Ipswich as a personal trainer, which is also really rewarding, bringing new challenges and goals.
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Go to www.PTMagazineLovesNPE.co.uk to get your FREE report called: “How To Communicate The Value You Deliver, Charge What You’re Worth, And Increase The Profitability (And Sustainability) Of Your Business!” © 2014 SERG Holdings, LLC All Rights Reserved. Published by, Net Profit Explosion, Ltd. Telephone 01444 680 032 www.NetProfitExplosion.com
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