SEPTEMBER 2014 // £4
TRICK YOUR MIND TO IMPROVE YOUR PERFORMANCE
MY WORKOUT WITH... KELLI+DANIEL FROM FITNESS BLENDER
Improving Your Professional Status By Answering 5 Simple Questions
FIND OUT HOW SCIENTISTS ARE QUESTIONING WHAT REALLY CAUSES
FATIGUE
LINCOLN BRYDEN
SHARES HIS PEARLS OF WISDOM
*
ALUMROF YEHW SSAM DILOS G
welcome
EDITOR'S LETTER
PTmagazine
PUBLISHER Myles Davies
Hello everyone!
Hello everyone,
EDITOR Torah Dee torah@ptmagazine.co.uk REGULARS EDITOR Poppy Davidson poppy@ptmagazine.co.uk DESIGN Juliet Symes studio@ptmagazine.co.uk MULTIMEDIA DESIGN Adam Daniels adamd@ptmagazine.co.uk DIGITAL ADVERTISING MANAGER Jay Jerome jay@ptmagazine.co.uk ADVERTISING MANAGER Adam Reynolds adam@ptmagazine.co.uk SENIOR ADVERTISING EXECUTIVE Yasmine Brown yasmine@ptmagazine.co.uk GENERAL info@ptmagazine.co.uk ACCOUNTS Emma Rayner accounts@ptmagazine.co.uk
Thanks for joining us for another issue of PT Magazine. Our September issue is in honour of World Car Free Day, and we’ve got some fantastic features on running and cycling to work. Check out our article on making the most of World Car Free day on page 88, and find out how you can trick your mind to improve your cycling performance on page 26. We’re really pleased to bring you an excellent lower body workout from Fitness Blender on page 37 and we’ve also caught up with Jayne Nisbet, who shared her training regime for The Commonwealth Games with us on page 32.
We hope you enjoy the issue! @PTMagazine /PTMagazine
ON THE COVER:
Torah Dee
Gym Chef. Find out about their program on page 73
So there is lots going on this month including seafood fortnight. For recipes inspired by this occasion, check out page 64. Don’t forget to look out for our article New Kit In Town, we’ve included lots of great new products now available on page 52-53. We’ve been really inspired by cycling this month and we’ve even found a spin class in a swimming pool, so take a look at our Try Something New feature on page 54. In-keeping with this theme, we’ve also found out some of the last cycling and industry events of the season, so have a look at our events pages on 77-79 to get involved.
Keep in touch and let us know what you think!
Poppy Davidson PT MAGAZINE WORKS IN PARTNERSHIP WITH:
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 T/A PT Magazine. Printed in the UK by The Magazine Printing Company using only paper from FSC/PEFC suppliers www.magprint.co.uk
Subscribe to PT Magazine now for only £20 and be sure to never miss an issue! Visit www.ptmagazine.co.uk to find out how
CONTENTS
26
GET ON YOUR RIDES AND RIDE!
Mollie Millington talks about the increase in women’s cycling sports and how we can get involved.
08 INDUSTRY FOCUS
The latest news from the fitness industry
11 “HOW MUCH DO YOU THINK I SHOULD CHARGE?” Richard Callender talks about this difficult subject
13 MYOFASCIAL RELEASE Kristoph Thompson relates recent research into myofascial release
15 10 THINGS I’VE LEARNT ALONG THE WAY
Greg Sellar shares his pearls of wisdom from his 16 years in the fitness industry
17 CYCLE SMART TO STAY SAFE
Georgina Spenceley gives her tips for road cycling
38
MY WORKOUT WITH... FITNESS BLENDER
Try this fantastic workout from Fitness Blender, one of the big names in Internet fitness tutorials.
18 IMPROVING YOUR
PROFESSIONAL STATUS BY ANSWERING 5 SIMPLE QUESTIONS
Lincoln Bryden stresses the importance of asking yourselves questions to grow your PT business
20 GIVEAWAY
Check out this month’s fantastic subscriber giveaways!
22 CYCLE CHIC
Cycling in fashionable everyday clothes
25 WORKING WITH CLIENTS WITH TYPE 1 DIABETES MELLITUS
Tom Godwin gives his insight into working with diabetic clients
33 24+ ADVANCED LEARNING LOAN
Looking to continue your learning and over 24 years old? Find out about the 24+ Advanced Learning Loans
34 TRAINING FOR A MAJOR INTERNATIONAL EVENT: THE COMMONWEALTH GAMES: GLASGOW 2014
Jayne Nisbet shares her regime to prepare for major international events
36 WARNING: THESE
WORKOUTS MAY SERIOUSLY IMPROVE YOUR HEALTH!
MaXimus Rebound have created explosive high energy workouts that take the science of rebounding to new levels
40 LEG DAY WORKOUT
Kristoph Thompson brings you one of his classic workouts for leg day
44 GEAR UP FOR WORLD CAR FREE DAY Craig Libby brings you one of his favourite lower body workouts
46 FITTECH
Check out the innovative new headgear that uses technology to assess head trauma in high impact sports
49 ENABLE TECHNOLOGY TO IMPROVE YOUR HEALTH AND FITNESS
Michael Wood on new developments in fitness technology
50 NEW KIT IN TOWN
Check out these great products, brand new to the fitness market
52 GET YOUR CLIENTS CYCLING TO WORK
Why cycling is a fantastic sport for you and your clients
54 TRY SOMETHING NEW THIS MONTH...
Find out how pool-biking could help your clients and perhaps even your business
56 DR ZAK’S BREAD AND
BUTTER PUDDING
Check out the recipe that won the Dr Zak’s year’s supply of protein foods competition!
57 CYCLING KIT
Great accessories for cycling this September
58 MYTHS ABOUT OBESITY Marie Felton aims to dispel some of the myths surrounding obesity
60 10 FOODS THAT
SHOULD NEVER BE ON YOUR SHOPPING LIST Jamie Lloyd helps you to avoid the traps of some so-called “healthy” foods
62 IF THE PERSONAL TRAINER ‘FITS’
Sarah Packer relates why six-pack images on social media may be misleading potential clients
63 POPPY PICKS
Check out this yummy chocolate and banana recipe from our Regulars Editor. It’s high in potassium for cycling enthusiasts, so get munching in time for World Car free Day!
64 EAT FIT
A selection of nutritious recipes from Fiona Sims’ The Boat Cook Book
72 SERVICE MARKETING –
A HOW-TO GUIDE FOR THE PERSONAL TRAINER
Take a look at this checklist for how you could market your services more effectively
74 BODY IMAGE AND
FEMALE PARTICIPATION IN EXERCISE
How body image can affect female participation in sport and what we can do about it
77 EVENTS SPECIAL
Get involved in the last cycling events of the season
78 EVENTS
Upcoming events and challenges in the fitness industry
80 MIRRORED SOLUTIONS FOR YOUR GYM Kit out your gym with this great choice of mirror solutions
82 POLISH MOUNTAIN BIKE CHAMPION DESIGNS BIKE WITH INNER DRIVE SYSTEM
This new mountain bike design eliminates the need for constant bike servicing
84 MAKE THE MOST OF WORLD CAR FREE DAY
Find out about campaigns that are there to help people switch to the healthier choice
89 TORAH TRIES IT...
Check out our latest reviews on a range of fitness products
90 10 MINUTES WITH...
This month, we catch up with PT Laurel Alper
68 BEST ON TEST
We review six water bottles for cycling and on-the-go fitness
70 WHEN SHORT-TERM
GAIN MEANS LONG-TERM PAIN
Ben Jackson talks about PT course content and the pitfalls of budget training providers
experts Steve Miller As well as being a presenter of the hit TV show Fat Families, Steve is also a weight loss motivator and hypnotherapist. Off-screen he spends time working with Personal Trainers helping them to coach their clients in self- hypnosis to lose weight.
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
Tom Godwin Tom is the Managing Director of Foresight Fitness Services. He specialises in exercise referral and corrective exercise and helping other personal trainers improve their business.
Mollie Millington
28
TRICK YOUR MIND TO IMPROVE YOUR PERFORMANCE
Find out how scientists are questioning what really causes fatigue from Sports Scientist, James Hewitt
London based personal trainer who offers in-person and virtual training support. Twitter (@ PTMollie), or www. ptmollie.com
Foodle
INDUSTRY
Foodle for iPhone and iPad 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!
FOCUS WELCOME TO THE INDUSTRY FOCUS PAGE. IF YOU’VE GOT AN ANNOUNCEMENT, GET IN TOUCH WITH US AT EDITOR@PTMAGAZINE.CO.UK
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Sporting superstars Serena Williams and Sergio Garcia Join Forces to Unveil Revolutionary Product That Helps Athletes Cool Down Instantly MISSION Athletecare™, the world’s first and only Athlete-Engineered™ company is set to launch the EnduraCool™ Instant Cooling Towel into the UK. This revolutionary fabric technology delivers fast, long lasting cooling effects to enhance performance and combat overheating for fitness enthusiasts and athletes, at all levels of exercise without the need for chemicals. Whether you’re a competitive athlete or a recreational gym-goer, overheating, heat illness and heat stroke are all major concerns amongst athletes today, and according to the National Sports Safety Organisation, it remains among the leading cause of preventable sports injury. www.missionathletecare.com.
08
WWW.PTMAGAZINE.CO.UK
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Strengthen your PT sessions with Physical Company’s competition range Physical Company is enhancing its strength equipment offering with a new range of Competition Kettlebells, Competition PU Bumper Plates and Premium Steel Olympic Bars. The range has been designed to meet competition standards with specific shape and size requirements. Personal trainers can introduce the equipment to clients who are working towards a competition or as part of a strength training session. Competition Kettlebells come in 8kg to 32kg in a range of colours with 35mm diameter handles to meet competition criteria. The larger base provides greater stability for clients to perform exercises in a safe and efficient way. For Olympic lifting, the Competition PU Bumper Plates offer increased durability and are colour coded for weight from 5kg to 25kg. The plates are compatible with the Premium Olympic Bars in lengths of 5ft (16kg), 6ft (18kg) and 7ft (20kg) with a maximum loading of 680kg for clients looking to lift larger weights. The competition range will be launching at Leisure Industry Week from the 30th September -2nd October on Stand H200. www.physicalcompany.co.uk.
Manchester city centre gets pumped up with the launch of a brand new fitness concept store Manchester’s Arndale Centre welcomed a brand new store last month as specialist sports nutrition chain GNC launched their latest concept store. The new store promises to be like no other in the centre as it features a brand new ‘TRX Challenge Zone’ - an area of bespoke fitness equipment designed for staff to demonstrate a variety of muscle building and body toning exercises to their customers, helping them achieve their health and fitness goals. Taking as much inspiration from the gym as it does from the shop floor, the new GNC store also includes a brand new ‘Sports Bar’ - a mix-and-go unit for fitness enthusiasts to purchase single protein shakes to takeaway or top up a bottle they carry with them. A wide range of weight management, sports supplements and energy gels are also available for those looking to improve performance or lose weight. www.gnc.co.uk.
Make history and join Fight Klub’s Guiness World Record attempt Fight Klub, the UK’s fast-growing fitness phenomenon that combines freestanding punch bags, high-intensity punch and kick combos and a dynamic music soundtrack, is inviting fitness lovers to join its Guinness World Record attempt for the world’s largest boxing lesson in London next month. Taking place at 1.30pm on Saturday 13 September, Fight Klub’s World Record attempt will happen inside the London Soccerdome at the O2 complex in Greenwich as part of The Combat and Strength Show. The previous world record stands at 498 people, achieved at an event in Australia, and a record which former WBA Heavyweight Champion David Haye attempted to break earlier this year. His effort fell short, but Fight Klub is determined to rally the troops in London not only to break the record, but to smash it! To sign up to participate in Fight Klub’s Guinness World Record attempt, visit www.boxingwr.com
Total Fitness becomes first to offer members business class running
PT Follow @laurajamiept
Having revealed their all-new Zone domes at ukactive’s Flame just last month, Running Unlimited is already taking orders, with the first installation at Total Fitness’ Wilmslow flagship club on 14th August 2014. This is the first site in the country to offer members the unparalleled running experience. The Zone domes are in pride of place at the top of the staircase in Total Fitness’ impressive first floor gym.
@steveskinny
And hot on the heels of Total Fitness, the Chelsea Health Club & Spa installed Zone domes on 22nd August, as part of its beautiful refurbishment.
@PtMollie
For more information about the Zone dome visit www.runningunlimited.co.uk.
@challengeEU @shazataka @saahmax100 @4drun @Savanddeb @fabsfitness1 @fitcetera @Sidewayscom @kellyapf @FitnessBlender
@PTMAGAZINE
09
30,000 of the country’s best fitness and exercise professionals. Train Smart. Train REPs.
REPs Qualified Verified Certified
Driven Results
Register of Exercise Professionals
Fun Success Focused
Insured
Follow: @REPsUK for the latest fitness news, trends debates and events. Louise Hazel, REPs Ambassador, Olympian and Commonwealth Champion.
Check if your trainer is REPs registered 0207 632 2022 www.exerciseregister.org
ASK YOUR TRAINER TODAY
HOW MUCH DO YOU THINK I SHOULD CHARGE? T By Richard Callender
his is one of those questions that gets asked so often, from both new trainers and veteran PTs, that it actually warrants a legitimate response in the form of this month’s piece. I have seen many online (and real world) calculators used to show how to reach your desired annual salary, how to break it down to monthly income, then weekly hours and then hourly rate. All very useful and definitely something I would recommend doing so that you are leaning towards working smarter and not just hard in the long term. However be aware that it is also a can of worms that once opened, it is hard to close and you will need to start being malicious about what you do and for what price to reach your end game. The question I have is this. How many of you have actually sat down and calculated the pathway to earning your ideal and realistic salary? The honest answer is probably not enough of you have. I still keep hearing tales of friends/colleagues working 35+ sessions a week of PT and/or classes and yet seemingly unable to afford to live a quality of life that they are comfortable with while still LIVING AT HOME. Why is that? A basic calculation could look like this:
CALCULATE YOUR OVERHEADS Always know what you need to earn as a minimum to cover your living costs.
MEASURE YOUR ‘LOST TIME’
‘Lost time’ (driving, trains, time between clients) can damage your earnings.
BE FLEXIBLE Understand that sometimes you have the scope to charge more to some and LESS to others. At the end of the day, you are responsible for generating as much revenue as possible for yourself and therefore you need to charge what is fair, responsible and specific to your needs. Do not worry about what others are charging, focus on what you are doing and make sure you are always giving value for money.
www.armageddonfitness.com
Proposed salary divided by twelve (months) equals (?); divided by four (weeks) equals (?); divided by your average hourly rate equals (?) equals sessions required per week. Example: £24,000 divided by twelve (months) = £2000; divided by four (weeks) = £500; divided by your average hourly rate, e.g. £30 equals seventeen sessions required per week. Obviously it is a ballpark figure and once you start factoring in your expenses (travel, petrol, food, parking, household bills, insurances, etc) you will start to build a working model of your potential earning plan. In the fitness industry you need to learn that sometimes the price of something has very little to do with the outside world and that what people will either pay you or allow you to charge them is a forever moving landscape with pitfalls around every corner. Here are my tips when it comes to deciding what to charge clients:
DO YOUR RESEARCH Know what PTs local to you or with similar skills/experience charge.
BUILD YOUR RATE SLOWLY As you become busier, consider 10-20% increases to newly acquired clients.
@PTMAGAZINE
11
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MYOFASCIAL
RELEASE by Kristoph Thompson
O
ne of the aims of the personal trainer is to create a more effective training session for a client. This tends to involve the use of specialist equipment or advanced training methods, however this may also involve relatively simple principles such as maintaining proper technique, full range of motion and adherence to a prescribed movement speed.
position. The progression continued with the quadriceps/ flexor region, (rectus femoris, sartorius, psoas major, iliacus) and finally the pectoral region (pectoralis major, pectoralis minor) from the prone body position. Each group of muscles was rolled over their entire surface area, and was applied at five strokes per thirty seconds. Each technique was performed bi-laterally.
Myofascial release is one such simple technique that has recently been shown to enhance performance when included as part of a warm-up. A study published in the International Journal of Sports Science examined the effects of foam rolling on measures of flexibility, speed, agility, strength and power.
Participants performed significantly better in all measures of performance, except for the sit and reach test when myofascial release was included as part of the warm-up. Whilst the study did not examine the exact mechanisms behind the beneficial effects conveyed by foam rolling, the authors suggest that it may be as a result of the previously documented effects of this practice - increase in the dilation of the arterial system, restoration of soft-tissue, increased nitrogen dioxide (NO2), and improved vascular plasticity.
Subjects completed two bouts of testing in a random order. On one occasion they performed a general (1000m of jogging) and dynamic (two sets of ten repetitions of arm circles, body weight squats, and body weight squat jumps, sprinting high knees, sprinting butt kickers, alternating lunge jumps, alternating log jumps, scapular push-ups, thoracic rotations, and push-ups) warm-up. This was followed by a sit and reach test, vertical jump, standing long jump, 1RM bench press, pro-agility test and forty yard sprint. On another occasion subjects performed the same process with the foam rolling incorporated as part of the warm-up. The foam rolling protocol targeted the thoracic/lumbar regions (erector spinae, multifidis), the gluteal region (gluteus maximus, gluteus medius, gluteus minimus), the hamstring region (semitendinosus, semimembranosus, biceps femoris), the calf region (gastrocnemius, soleus) from the supine body
The majority of PT sessions will involve elements of strength, power, speed and agility, and could therefore benefit from the incorporation of myofascial release as part of the warmup. Foam rollers are relatively inexpensive and very portable, therefore perfect for sessions in and outside of the gym. There are a number of different rollers on the market but my favourite is The GRID from www.physicalcompany.co.uk. It is designed to withstand constant, heavy, and repeated use without breaking down and becoming misshapen.
www.sideways8.co.uk
@PTMAGAZINE
13
10 THINGS I’VE LEARNT ALONG THE WAY by Greg Sellar
A
fter sixteen years working in the UK fitness industry, I’m moving to Sydney this month in what I’m referring to as “the next chapter”.
In that time, I have learnt valuable fitness lessons along the way. Some seem trivial, whilst others are more lifechanging, but all contribute to what I can look back on as a great way to make a living.
1. Know how to ‘play the game’. The industry is full of egos. You can either write people off who you don’t gel with, or you can accept that people are different and interact with them only as much as you need to keep moving forward. 2. Know every comment you make shapes opinion of you. Feeling comfortable enough to voice your own message via social media is a good thing, but shouting other’s opinions and beliefs down because they don’t match your own does nothing to add to your conviction. 3. Make and keep contacts. Being on the radar of people and companies makes you the first port of call when something needs to be done. Being that “go-to” person gives you opportunities that others will never get. Having real friendship with company owners makes you a valuable ally and voice in the industry for them. This can be the start of a profitable and lasting relationship. 4. Realise that the US is where the real money is. Don’t just limit yourself to the UK market. The US is such a consumer and commercially-led society, that their industry tends to see opportunity and reasons for success rather than viceversa. Tap into that for commercial success. 5. Don’t be afraid to try. I took on a business and it was tough going. I made the decision early on to hand over the operations to a more capable party. The experience has afforded me an even bigger project with the same US company, providing the financial freedoms I originally sought by taking on the business in the first place.
6. Online product is the way to go. You want people buying your products in Singapore while you’re sound asleep. The only way to do that is to have online products or services that keep your overheads to a minimum. Don’t speculate to accumulate – just accumulate. 7. Change something each year. It might be as simple as developing a new contact, undertaking some new learning or attending an event to build your fitness presence. Too often I see people year-on-year doing exactly the same thing. That’s OK if they’re happy, but more often than not, they’re complaining about a lack of opportunity. It’s right there, you just have to go for it. 8. Answer your emails and phone calls. Everyone is busy, so the standard “I saw your email / got your call, but I’ve just been really busy” is lame. If you have a genuine relationship with the person, or at least know them and what they’re asking, just send one line back replying “give me until the end of the week and I’ll let you know”. Anything to acknowledge a response. #mypethate. 9. Work for free only when there’s something in it for you. You are your business so you need to choose these freebies rarely. You have bills and expenses just as the company offering the “opportunity” does. It has to be win/ win, otherwise feel confident enough to say no. If you set the precedent early on, it’s a tough one to get out of as time progresses. 10. Just be nice. They say nice people finish last, but I’d say a**holes tend to finish behind them in the big scheme of things. Companies will write you off for the slightest air of trouble. Be the person who is sensible enough to package your speech and thoughts wisely to remain on side.
www.gregsellar.com
@PTMAGAZINE
15
FUNKY PUMP FITNESS FRANCHISE FUELS GROWTH OF INDEPENDENT GYMS
W
ithin the fitness industry there has always been an ongoing battle between small, independents and high budget gym chains. Funky Pump Fitness franchise support several independent gyms in their rise to the top. A combination of dynamic circuits and punch bags within a nightclub environment has proven to achieve great results. Chris Ware, an ex professional boxer and fitness professional says “Independent gyms can earn in excess of £1000 a month.” Current locations include Ammanford, Cardiff, Carmarthen, Cornwall, Llantrisant, Port Talbot and Swansea. The company founded in Swansea in 2006 was commended as ‘Swansea’s Best Fitness Facility’ at this years City Lifestyle Awards. Shane Earp, Funky Pump franchisee from D-12 Fitness gym says, “The Funky Pump Fitness classes are fast, fun, explosive
and make a noticeable difference within the gym!” Ages 16-60 regularly attend this high intensity nightclub, boxing inspired class which potentially burns up to 1000 calories p/hr.
Two packages available starting from just under £5,000 which includes low-start up costs, marketing, continuous development, musical assistance, merchandise options and more. For further details and a full prospectus visit www.funkypumpfranchise.co.uk or call Jason on 07599 417165.
CYCLE SMART
TO STAY SAFE
T
here’s no hiding it; cyclists and motorists generally don’t get on. Motorists are in a rush to get from a to b, thinking they own the road, and cyclists pedal with reckless abandon, thinking the rules don’t apply to them. These stereotypes may be the minority, but with accidents getting more and more media attention, the risks are bound to be of concern to those considering a cycle commute. To help you stay cycle safe, we’ve put together a quick start guide.
Smart Kit Wear bright clothing. Light coloured or reflective clothing will help you remain more visible. When it’s dark, reflective accessories are also great.
vehicles to pass you safely, it could be safer to cycle towards the middle of the lane to help prevent dangerous overtaking. Avoid the kerb. Ride away from the kerb where drain covers and wet road markings are a real danger to thin tyres. Give parked cars a wide berth. Cycle a door’s width away from parked cars in case they open suddenly. You don’t want to do a Paul Rudd in This Is 40.
“BE CONFIDENT – RIDING POSITIVELY AND DECISIVELY WILL HELP DRIVERS BE CLEAR ABOUT WHAT YOU PLAN TO DO”
Fit proper bike lights. Every bike should have lights (white at the front and red at the rear) for use after dark or in poor visibility, like fog or heavy rain.
Be aware of large vehicles. Keep well behind lorries or buses whose drivers may not be able to see you clearly, and avoid riding up the inside where you could be hidden in a blind spot.
TFL and Cycle Safety
Free or subsidised cycle training, including commuter skills, is available for adults and children in most London boroughs. Find out more on the TfL website. For more information on cycling safety, and for tips for drivers, head to the Transport for London (TfL) and THINK! sites.
Wear a helmet. They are optional, but after seeing the state of James Cracknell’s helmet after his road accident in 2010 you may reconsider the pros and cons. Fine Alert! There’s a £50 fine for not having proper lights fitted.
Clever Manoeuvres
Georgina is a freelance writer, sports therapist, fitness instructor and nutritionist. For more information go to www.fitcetera.co.uk
Stay central on narrow roads. If a road is too narrow for
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17
IMPROVING YOUR PROFESSIONAL STATUS BY ANSWERING
5 SIMPLE QUESTIONS
T
he personal training landscape has changed in the twenty plus years that I have been involved within the fitness industry. You only have to look at social media for any length of time to witness the various “new” methods to get new clients to promote your business or get local “celebrity status”. Having worked with, employed and trained many PTs, I have found that many run before they can walk. There is a tendency for many to jump on the latest bandwagon, or marketing strategy without having a core idea of what their service, product or business is. Therefore before you choose which route to take I would suggest that you answer these five “what” questions, which will give you greater clarity on your personal training services, and how much value you can add to it. I will provide you with some examples to help you answer these questions for yourself.
WHAT DO YOU DO? To answer this question you fill in the blanks from the following sentence: “I help __________ do/understand so that _______________” So for me, I help fitness professionals become better instructors so that they can build better businesses, provide a better service and get better results for their clients. Do you see how powerful that is? Now for me all of the content that I provide on my websites and the products that I create to supplement this will be based around this one simple question. This also helps you create your “elevator pitch” so that you can easily describe your business.
WHAT ARE YOUR VALUES/YOUR PURPOSE? This is really powerful especially in the fitness industry. With so many fitness sheep jumping from one program to another, or sitting in the “functional training” or “kettlebell” or “suspension training” etc. camp, I think that sometimes we can lose sight of why we are in the business and what are the values that you want to underpin what you do.
18
WWW.PTMAGAZINE.CO.UK
A simple way to summarise your values, or purpose is to create a power word. For my website Fitness Training Downloads it is AUTHENTIC i.e.
A = Authentic, Be true to myself and the products/ information that I provide. U = Understand, I want to strive to help fit pros understand key fitness topics. T = Teach, I want to continually teach and share my enthusiasm for instructing. H = Help, I want to help instructors, and share the benefits of experience. E = Empower instructors to become better, and provide a better service. N = New products, services, workshops to make your lives easier. T = Tested, each of the above will be based on test research and science. I = Instruct, key instructional skills to help with the delivery of your programs. C= Create more content, to be able to achieve the above. Creating a power word like this helps create a strong blueprint to move forward and all of the content, information, products etc. should centre around your word.
WHAT MAKES YOU DIFFERENT? By realising that you are the only one of you, then you do not need to constantly jump from one fitness trend to another. You can approach this from three main angles; expert positioning, experience and your story. The following are examples. a) In terms of an “expert” I have been in the fitness industry for twenty-five years, I have taught in over forty countries during that time, presenting at a variety of conferences. I also like researching new trends and introducing them to the fitness world. b) I have experience as a massage therapist, ex-cricketer (bear with me here), and Ceroc Jive dance Franchise owner. These have all provided me with a well-rounded, holistic approach to health as well as fitness business and this is something that I can draw in with my content, service and marketing. c) A part of my own story is that I have had my own weightloss issues. This I think, is unique as I can teach, and instruct almost from the eyes of people that come to my classes. This helps with empathising with people that may be going through the same issues. You can choose all three of the above or just focus on deciding how you, and your business is different. It is no longer just good enough to be a personal trainer as there are so many entering the marketplace at the moment.
WHAT IS THE CORE MESSAGE THAT YOU WANT TO SHARE WITH YOUR AUDIENCE? What is the essence of what you teach and what are you really about? For me, my core message can be summarised as follows: The fitness industry is a wonderful place and provides us with a unique opportunity to affect lots of lives in a positive, healthy way, whilst at the same time earning enough from it to make this your living.
Your core message, together with the three previous “whats” will form the basis of your fitness business. This will make it a lot easier to decide which fitness trend, or strategy you should adopt for your services.
WHAT DO YOU WANT TO BE REMEMBERED AS AND HOW DO YOU CREATE YOUR BRAND? This is a bigger picture type of question, and one that you should not answer lightly. By creating your brand, you invariably will increase your “expert” status. An example answer could be: I want to be known as a fitness professional that instructors can relate to and see me as someone who is genuine and has their interests at the basis of whatever I do. I will use my benefits of my years of teaching to show that I am an expert in group training and I will continue my personal development to learn more about areas that I need to improve on. I will develop my brand by the use of articles, videos, blog posts and the creation of books that will be in line with my power word AUTHENTIC. Why not try these questions out for yourself and see how you get on? You may be very surprised at your answers and if they match the service that you are currently providing. If they do then great, but if not then your business may need tweaking a little. Remember the questions are: 1. What do YOU do? 2. What are your values/ your purpose? 3. What makes you different? 4. What is the core message that you want to share with your audience? 5. What do you want to be remembered as and how do you create your brand? You will see that once you spend time answering these questions as comprehensively as possible, you will have a clearer idea of what your business represents. Then it makes deciding what offline or online marketing strategy you will use a lot easier. Also any ongoing training that you take needs to answer the above questions and fit in with what you have created. Get thinking about what your power word would be and how you would answer these questions yourself. Good luck!
Lincoln Bryden has been in the fitness industry for 25 years, and is the author of the book, “Crack The Weight Loss Code”. He lectures in Sports and Exercise Science and is the UK Master Trainer for which offers hormonal small group training and PT courses. Lincoln is also the creator of fitnesstrainingdownloads.com www.metaboliceffectuk.com
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Giveaways Win!
This month we’ve got some fantastic prizes to give away! If you’re looking to imporove your times , Strength Training For Speed by James Wild could help you get well on your way. Check out the blurb for this fantastic book below. We’ve also got a great selection of massage rollers to give to a lucky subscriber, courtesy of Addaday.
STRENGTH TRAINING FOR SPEED BY JAMES WILD
ADDADAY MASSAGE ROLLERS This month we’re also giving away three massage rollers from Addaday, including the Ultra Roller Plus, the Junior Ultra Roller Plus and the Original Roller featuring a gear design which allows for optimal blood flow around muscle groups. The gears knead like the human elbow and the multi-gear design allows for easy navigation around the human body, particularly on the waist, back and hip areas.
Speed is integral to the successful performance of individuals and teams in most sports. Knowledge of the ways in which highperformance athletes train to develop this quality is highly sought after. Strength Training for Speed is a onestop resource for coaches and athletes looking to enhance sprinting speed through effective strength training methods. The latest scientific research is used to underpin training solutions presented within this book, which includes strength programmes followed by full international-level athletes.
Recieve the benefits of a soft/deep tissue massage, a technique that may help relieve signs of IT Band Syndrome “ Runners Knee”; Pain from the sole of the foot “Plantar Fasciitis”; Sore Quads and Hamstrings; and Sore Back.
The scope of applicable content in this book will be of particular interest to coaches, athletes and students. Boasting a library of over 100 exercises and a series of example periodised plans, readers will learn how to devise effective strength training programmes for any athlete – from the recreational to elite performer.
www.addaday.com
www.lotuspublishing.co.uk
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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ŠSCI-MX Nutrition LLP 2014
Join the SCI-MX PT Loyalty Programme and you can:
Get 50% off your supplements Earn profits every time your clients order online at www.sci-mx.co.uk Earn commission of up to 15% Save your clients money with discounted prices Get access to freebies and special offers! Offers are subject to terms & conditions
To register go to: www.sci-mx.co.uk/ptprogramme @SCIMX
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sci-mx.co.uk
CYCLE CHIC
CYCLING IN FASHIONABLE EVERYDAY CLOTHES.
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his fashion concept was developed in popular culture to include bicycles and bicycle accessories as well as clothing. The phrase Cycle Chic was coined in 2007.
You think cycling, you think unflattering cycle shorts and baggy tabards? WRONG! Gone are the days when riding bikes was reserved for geeks with bicycle clips and clumpy headgear. So can cycling really look cool? Here are my top fashion picks to ensure you have ‘Style in the Saddle’
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New colour trends regularly burst onto the scenes throughout the seasons, this summer has been no exception and the standout one for me has to be the Orange and Blue complimentary combo. From Royal to Navy teamed with colour popping tangerine or coral. The power of this combination comes from both colours being bright and inyerface. Perfect for visibility. Leave your pastels at home this season! So here’s a few ideas if you want to embrace this trend on your bike this summer:
Perfectly inkeeping with the theme, this stylish helmet, shown here in a satin finish midnight hue, completes this look, making safety chic. www.cyclechic.co.uk Fashion forward, breathable Tee, fitted, well cut, in a vivid summer orange. www.thepinkjersey.com
High quality wicking material, vibrant colour and a flattering fit, this is the future of cycling shorts! www.thepinkjersey.com
Neons! I’m a huge advocate of the neon trend, I certainly welcomed it with open arms upon its return this year! Not only are neons perfect brights for dusky or early morning bike rides but they are SO HOT right now. Here’s a few ideas for you to rock this look:
You are sure to turn heads in this little number, every woman needs a touch of barbie pink in their wardrobe, beautiful cut in a stunning colour. Perfect for those cooler evenings. www.thepinkjersey.com
A breathable and quick drying summer jersey based on the Garmin Ladies Team jersey. Classy touch of neon ensures this tee leads the way in performance and style. www.wiggle.co.uk
Available in neon yellow, an ideal cycle partner to protect both legs and clothing when in the saddle. www.cyclechic.co.uk
Bern-Lenox is certainly fashion forward when it comes to its headgear range, I just love this colour and it adds the perfect colour pop to any outfit. www.cyclechic.co.uk
The future is bright! Time to get cycle chic! Seriously what are you waiting for? On your bike!
I adore these cycle shoes, super stylish, classic look with a hint of metallic, another HOT trend right now, an investment worth making. www.thepinkjersey.com
Jessica is a Scitec Nutrition Sponsored Athlete, a Fitness Model and Competitor. www.divabodydesign.com
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®
Where Kettlebells meet M artial Arts
IT’S NEW! IT’S DIFFERENT! IT’S DYNAMIC! IT’S UNIQUE! Already sweeping across South West France, it is being introduced to Spain this Summer and has established classes at venues across the North West of the UK. It uses only 1 piece of equipment, a lighter Kettlebell, in an aerobic format, in conjunction with specially structured Martial Arts exercises. Within a class, the musical element and BPM, changes dramatically from popular music to that of tribal rhythms, to accompany the change in exercise format. The introduction of KETTFusion’s KETTFusion Group Instructors innovative ‘Good Cop, Bad Cop’ form of presenting, means that the class can accommodate all levels of fitness. All of these additions, and many others, are the secrets behind the success and popularity of the KETTFusion system, which was developed by Michael Ross Already, the two previous KETTFusion 1 day Instructor courses have been fully booked, more are planned for
later in the year.
To register your interest, or for more information, including a demo video of a KETTFusion class, visit:
WWW.KETTFUSION.COM 01663 747494 (24hrs) | kettfusion@gmail.com www.facebook.com/kettfusion
@kettfusion
WORKING WITH CLIENTS WITH
TYPE 1 DIABETES MELLITUS
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ype 1 Diabetes Mellitus (T1DM) is the less common form of the disease with only 10% of diabetics suffering with this form of diabetes as opposed to 90% who suffer with type 2 diabetes. The condition once identified is one that can easily be managed using medication and ensuring a healthy and active lifestyle. Many T1DM sufferers have traditionally stayed away from exercise in fear of suffering a diabetic episode. However exercise is actually a very positive thing for a diabetic to do, this is a view reflected by the medical profession and echoed by Diabetes UK. If we look at what actually causes T1DM, simply this is a condition where a person’s pancreas does not produce insulin. As insulin is a key hormone in the regulation of blood sugar, this means that glucose levels in the body may be poorly regulated. Exercise is important to a diabetic as it helps to improve blood glucose control, as exercise has an insulin type effect. It also helps to reduce excess body weight and then keep it under control. Exercise also helps to reduce blood pressure, resulting in a knock on effect on overall health risk. If diabetes is poorly controlled then it leaves the sufferer open to a number of additional complications including hypertension, loss or reduction in vision, reduced kidney function and a spiralling decline in blood glucose control. Many diabetics suffer greatly with renal issues as the system becomes overloaded and the body tries to excrete excess glucose. This is what gives a diabetic a constant thirst as they try to flush the excess sugar through the system. Consequently their urine then increases in levels of glucose. Other signs and symptoms include slow wound healing, recurrent infections, diabetic ketoacidosis (DKA) leading to sweet/fruity smelling breath, and hypercholesterolemia.
It is recommended that T1DM clients take part in aerobic activity on five days per week, building up to thirty minutes, at an intensity of around 40-70% of heart rate maximum. In early stages of exercise it may be necessary to split the training time across two sessions in the day, allowing clients to slowly build up to this thirty-minute target. In terms of resistance training, a full body resistance programme should be implemented two to three times per week. The client should aim to work in the hypertrophy zone using a single set of eight to twelve reps. A key precaution for resistance based exercise is to stay away from recent injection sites, in terms of muscles worked. A general stretching routine (done two to three times per week) would also be very beneficial, this should cover the full body and stretches should be held for fifteen to thirty seconds. On the whole exercise should be seen as a very positive thing for a T1DM to take part in, as it may help to stabilise their condition. It may also help them to feel more confident and improve overall health, with in some cases allowing a reduction in the use of medications and a reduction in the risk of diabetes-related complications.
Tom Godwin (@TomForesight) is the Managing Director of Foresight Fitness Services. He is a specialist in exercise referral, corrective exercise and helping other personal trainers improve their business. He is also involved with personal trainer education as a tutor, assessor, and course developer for Fitness Industry Education. www.TomGodwin.co.uk
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GET ON YOUR RIDES AND
RIDE!
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ince the 2012 London Olympics, there seems to be a growing interest in women’s cycling in the United Kingdom. The boom is one that is influencing businesses, road design, and community involvement. Several initiatives have been developed to give women a way to be introduced to the sport, as well as support their growing interest. Many ideas are being put forward as to how to continue this trend of increased participation. Olympic Gold Medalist, Joanna Rowsell MBE, credits the Olympic Games for bringing about a massive growth in the popularity of women’s cycling (as the women’s event was on the same day as the men’s). This has continued through the Commonwealth Games. Joanna Rowsell remarked, ‘At domestic level races, we have seen bigger crowds and more people wanting photos with people like me’. The renowned athlete thinks there is more interest in the races now than before because some women cyclists have become household names. Rowsell believes more media coverage will help women’s cycling grow too.‘There is a lot of good quality racing out there already, but no one knew, for example, that the Women’s Euro was on. Having additional high-profile events, like La Course, would help too’. But Rowsell doesn’t think letting the women loose on the same Tour de France course as the men would attract interest. ‘Our races are better [than men’s] because they are shorter so they are more entertaining with faster
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action from the start’. She has no doubt though that the women are just as capable as the men. British Cycling states that four times as many men ride bikes than women. For over fifty years, women have been in the cycling shadows. British Cycling founded the Breeze Network in 2011 to break down the gender barrier and bring women out into the light. Breeze Network provides free guided rides that have helped 50,000 women spend time on their bikes and has identified over 360 female-friendly bike shops across the UK. British Cycling will continue their efforts with their women’s strategy, which has a goal of getting one million more women on bikes by 2020. They are off to a good start as they have seen an unprecedented surge in women’s cycling across all levels. Meeting other women who love being out on their bikes, both on the volunteer-led rides and the new Breeze Challenge events (longer competitive races), will encourage others to take their riding a little further in a social and supportive environment. Local businesses are also helping women out on the road (or mountain). Velovixen, a British online women’s cycling boutique, encourages women to cycle by bringing together fashionable, yet functional, kit to help ladies ride in style while being seen, staying dry, and staying safe. They have also organised community rides and sent out information on cycling campaigns and sportive events to their customers with their newsletter. Velovixen owners, Phil and Liz Bingham, have seen cycling become accepted as a mainstream activity.
They also witnessed women form a tremendous bond when they discover others that also enjoy the freedom of being on the road with their wind in their hair but they also know that some women won’t mount a bike unless they feel safe.
“WOMEN AND MEN NEED TO BE MORE VOCAL ABOUT THE LACK OF MEDIA COVERAGE FOR WOMEN’S CYCLING EVENTS” Although improving infrastructure in cityscapes is best, this takes a long time. In the meantime, the Binghams believe educating all road users on how to share the road is crucial. The Binghams also feel that the little things, like having a place to lock a bike, lighting bike paths, and offering shower facilities, would encourage more people to cycle and help people who are on the fence to choose cycling as a lowercost, environmentally friendly, time-saving way to travel on a daily basis. Humanrace organizes MacMillian’s women-only Cycletta events in family friendly locations and is supported by Olympic Gold Medalist, Victoria Pendleton. Cycling is the largest part
of Humanrace’s overall portfolio with entries up 10% in 2014. Humanrace has also been able to increase the number of Cycletta events offered each year, and they’ve also been able to increase the event distances. Women have responded well to mixed races too with 25% female participation in the 2013 Financial Times London Cycle Sportive and this is very high for a sportive. There is a range of abilities for their sportives, which allows beginners to try a new hobby and more experienced riders to see how far they can push themselves. The current trajectory of popularity in women’s cycling, both in participation and spectatorship, is one of growth. The 2016 Rio Olympics should help propel worldwide interest. Women and men need to be more vocal about the lack of media coverage for women’s cycling events in the meantime. Local councils should cater to the needs of their cyclists, ensuring a safe and comfortable riding experience. Funding initiatives, such as Breeze Network and the Olympic Development program, can help spark a passion in women new to cycling too. There is no better time for women to take up cycling with so many opportunities to get started.
By Mollie Millington, London-based personal trainer and wellness coach @PTMollie www.ptmollie.com
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TRICK YOUR MIND
TO IMPROVE YOUR PERFORMANCE F ind out how scientists are questioning what really causes fatigue, limits human performance and how you can trick yourself into beating PBs! PORT DE PAILHÈRES, SUMMER 2004
I arrived at the base of the Port de Pailhères, a ‘hors catégorie’ (beyond categorisation) mountain in the Ariège department of the French Pyrénées. The road wound and zig-zagged up the terrain ahead of me; 15.5km, 871m of elevation, an 8.2% average gradient reaching a maximum of 10.2% in places. It was a hot day, over thirty degrees centigrade, but I felt good; warmed up from the spin along the relatively flat road from my home in Limoux to Mijanes, the town near the start of the climb.
plan was to test myself against myself; a sustained threshold effort over the entire climb, reaching the 2009 meter summit in around an hour. I was planning on a ‘negative split’ pace, using power to gauge the effort, holding back slightly at the beginning so I could produce a higher average power for the final section of the climb which features a series of demanding switchbacks. Based on previous performance, I should have produced a 320 watt average over the climb as a whole. I was well-hydrated and fueled, with carbohydrate stores replenished from a few days of rest and easy riding prior to this test. The 60 minute effort should have expended around 1200 Calories. It’s estimated that we store around 2000 Calories of carbohydrate, so I had more than enough highenergy fuel on-board to supply the requirements of the effort.
IT ALL STARTED SO WELL...
PACING AS A ‘BUDGETING DECISION’
In 2004, my statistics were as follows:
The summary for Ross Tucker’s presentation at the 2014 World Congress of Cycling Science, described pacing strategy as:
Rider weight: 63kg Bike weight: 7kg 60 min power: 320 watts Power-weight ratio for 60 minutes power: 5.08 w/kg Strava was still a twinkle in Michael Horvath’s eye so the
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“A budgeting decision, by means of which an exercising athlete makes decisions about how best to ‘spend’ physiological capital while accumulating the ‘costs’ of the exercise exertions.”
This is consistent with Foster et al (1993) who suggested that a pacing strategy could be defined as the allocation of physiological resources during self-paced exercise. WHAT IS THE OPTIMAL PACING STRATEGY? There are many approaches to pacing, with the principle influence on the optimal strategy being the type of exercise and duration.
“IF YOU WANT TO IMPROVE YOUR PERFORMANCE IN THE HEAT, CONVINCE YOURSELF IT’S 5°C COOLER THAN IT ACTUALLY IS!” Short Duration Pacing Research and anecdote suggest that for efforts less than or equal to 3 seconds an ‘all-out’ positive strategy works best, i.e. go as hard as you can then hold on for dear life. Longer Duration Pacing For longer durations (greater than 30 seconds), even pacing, negative splits (becoming progressively faster) or ‘endspurt’ strategies (think of a ‘final sprint’) appear to be the most effective (Tucker & Noakes, 2009) PERFORMANCE TESTING UP ‘PAILHÈRES Back to the Pyrénées... It was warm at the base of the climb. I was already sweating but started with a strong, controlled 305 Watts, dosing my effort carefully and selecting a gear resulting in a cadence of around 90 RPM. My breathing was even, the effort aerobic and my sensations suggested it was a sustainable pace, a manageable accumulation of lactate smouldering in my quadriceps. 20 minutes in, all vital signs are still within acceptable range. 30 minutes in, breathing is becoming more laboured, I’m getting hot, but I push on, focusing on the metronomic pulsing of my pedal stroke. 35 minutes in.... has it only been 5 minutes? I pour a bottle of water over my head. It’s all in the head. Isn’t it? My power is dropping off... 38 minutes... bloody hell, how can there be 22 minutes left? Must hold at least 300 watts... 40 minutes in... 290 watts. I’m really hot now. 41 minutes in... BOOOOOOM! THE MAN WITH THE HAMMER In case you didn’t guess, at 41 minutes in my performance test ground to an unspectacular halt. In truth, less ‘BOOM’,
more of a deflation, like a faulty blow-up mattress. So what went wrong? My pacing strategy was rock solid based on previous performance. I already mentioned that I was well fueled and hydrated. WHAT FACTORS INFLUENCE PACING & LIMIT PERFORMANCE? Since 1923, when Nobel Laureate A.V. Hill suggested that maximal exercise performance was limited as a result of the metabolism of exercising muscle becoming anaerobic, models of human performance have often described a ‘brainless’ system. These approaches focused on physiological and metabolic factors that could be related to fatigue: depletion of energy reserves, accumulation and storage of heat, accumulation of metabolites and resultant afferent feedback (‘signals’ from the peripheral nerves of the body to the brain or spinal cord) and even cerebral oxygen delivery. This perception is still prevalent in some circles and probably most visible amongst sports commentators who delight in describing how ‘lactic acid’ is building up and creating all manner of complaints from reduced running speed to cramp. However it’s become clear that the limits to human performance are more complex (and lactic acid is not the ‘baddie’ we once believed, but I’ll save that for another blog). Take my n=1 ‘study’, for example. At the time, I was convinced that my performance was limited by getting too hot - the accumulation and storage of heat - but is it as simple as that? Perhaps I just thought I was too hot... UNDERSTANDING THE MECHANISMS UNDERPINNING FATIGUE By manipulating variables in an athlete’s environment (both internal and external) and monitoring the rider through multiple channels - time to exhaustion, power output,
Some Of The Factors In Fatigue PHYSIOLOGICAL & METABOLIC Depletion of energy reserves Accumulation and storage of heat Accumulation of metabolites and resultant afferent feedback Cerebral O2 delivery PSYCHOLOGICAL/PSYCHOSOCIAL Perception of pain Prior-experience Anticipation of exercise duration Motivation Cost-benefit decisions
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time to complete a task, arterial oxygen content and even electromyography to explore muscle activity - we can use pacing as a tool to understand the mechanisms underpinning fatigue. IS FATIGUE ALL IN THE MIND? PAIN KILLERS & PERFORMANCE At the end of a challenging interval or race winning effort, you may feel like you’ve given your all, exhausting your muscles, but in reality, this is not the case. Your brain stopped you ‘getting it all out’. Fentanyl is a pain-killing drug which blocks afferent feedback - the signals from your muscles to your brain. Studies have demonstrated that Fentanyl will allow athletes to work harder than is normally possible. When the brain doesn’t know what’s going on in the muscles, it allows them to become more fatigued than it usually would, potentially improving performance. This finding illustrates the powerful influence of the brain as a ‘Central Governor’. Could it also explain the popularity of Tramadol in the peloton? Ultimately in most situations the brain is conservative. It would prefer that we didn’t try to race up mountains as fast as possible! HEAT EXPERIMENT Non-pharmaceutical interventions have also illustrated the power of perception. In 2011, Zachary et al. used a menthol
solution to independently alter athlete’s thermal perception and skin temperature during exercise. Intensity was regulated by the athlete, using a fixed rating of perceived exertion (RPE). The results of the study demonstrated that using the menthol to improve the rider’s ‘thermal comfort’ and reducing sensations of warmth enhanced the rider’s capacity to maintain exercise intensity, even though skin temperature did not change. ANTICIPATING CONDITIONS: JUST TELL YOURSELF IT’S COOLER THAN IT IS So what do you do if you don’t want to take pain-killers or spray yourself with menthol? Just tell yourself it’s cooler than it is! In 2011, Castel et al. conducted a study that involved deceiving athletes. The researchers asked the subjects to carry out a 30 minute cycling time-trial at different temperatures and humidities, but provided incorrect visual feedback of their ambient and core temperatures, suggesting that the room and their temperature were lower than it actually was. The findings were compelling: “Deception improved performance in the heat by creating a lower RPE, evidence of a subtle mismatch between the subconscious expectation and conscious perception of the task demands.” In the hot-humid test, the ambient temperature was 31.6°C with a relative humidity of 65.4%. In the ‘deception’ test, despite the conditions in the room being the same, the participants believed that the ambient temperature was 26.0°C, the relative humidity was 60.0% and they were also told that their core temperature was 0.3°C lower than it actually was. Controlled conditions were 21.8°C at 4.3% humidity. The results were as follows: Distance Covered Control: 16.63 ± 2.43 km Hot: 15.88 ± 2.75 km Deception: 16.74 ± 2.87 km Mean Power Output Control: No different with Deception test Hot: 168.1 ± 54.1 W Deception: 184.4 ± 60.4 W So if you want to improve your performance in the heat, convince yourself it’s 5°C cooler than it actually is! MICRO GOAL-SETTING Micro-goal setting is a technique I’ve applied since early in my cycling career. I found it almost by chance when I discovered that I could significantly
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improve my climbing performance (measured of course) by tricking myself into believing that I only had to get to the next imaginary ‘check-point’, then I could climb off. However as soon as I arrived, I immediately selected a new point, often as arbitrary as a pot-hole or plant, and convinced myself that I only needed to get to this before enjoying the blissful break. I’m perhaps not a particularly sophisticated mind, as I was able to effectively convince myself to endure inordinate amounts of pain for extended periods using this simple game. You can find a good piece related to this subject HERE You may need to skip over the unhelpful commentary on lactic acid and the fact that the author suggests that Ivan Basso is a “mountain bike rider”, but the psychology is compelling. In summary, there are a number of ways to approach this technique, but a practical application is to set a series of targets for a particular segment that you’re riding. Each target should be within sight. One at a time, focus on finishing the section leading up to this target, checking it off before quickly setting a new one further up the road. Breaking a task into sub-goals should improve your performance.
we encounter during sport and exercise. Fatigue and the regulation of pacing strategy are a complex combination of central, peripheral and psychological factors. There are many ways you can improve your pacing strategy. PRACTICAL ADVICE TO OPTIMISE YOUR PACING STRATEGY If I was to do my Port de Pailhères performance test today, the following list represents the steps it would take to ensure optimal performance: 1. Take steps to prepare myself physically: rest, fuel and hydrate appropriate 2. Choose a pacing strategy appropriate to the duration of your event by modelling various approaches at CyclingPowerLab Use a power-meter to pace your event. 3. Convince myself it was cooler than it actually was! 4. Break the climb down into sub-goals, perhaps as simple as the stretch of road leading up to the next tree I could see, or even a mark on the road.
A WARNING AGAINST POLARISATION Like many areas in science, the debate between peripheral and central governors of fatigue runs the risk of becoming unnecessarily polarised. Whilst peripheral/metabolic (what’s going on in the tissues) factors are important, they cannot explain fatigue in its entirety. Similarly central (neural) models based on the nervous system can’t describe everything that
James Hewitt is Sports Scientist, Business Developer & former Elite racer with a passion for helping cyclists use science and technology to improve their performance. www.jameshewitt.net
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FULLY STOCKED WAREHOUSE FACILITY
24+ ADVANCED LEARNING LOAN
I
f you are starting a course before 31st July 2015, you may qualify for a 24+ Advanced Learning Loan to help you pay the tuition fees charged by colleges and training organisations.
Most learners aged 24 and over, studying at Level 3 and above, will qualify for these loans from the UK Government. It is easy to apply, your household income is not taken into account and there is no credit check. You will not have to pay anything back until your income is over £21,000 per year. DO I QUALIFY? To qualify you must be aged 24 and over on the first day of your course. Living in England on the first day of your course and have lived in England, the Channel Islands or the Isle of Man for 3 years immediately before this. Studying with a college or training organisation in England approved for public funding. Enrolling on an eligible course at Level 3 and above which includes: A levels, Access to HE Diplomas, other Diplomas and Certificates, Advanced Apprenticeships or Higher Apprenticeships. WHICH COURSES ARE INCLUDED? Look out for the courses featuring our stopwatch symbol. Advanced Learning Loans may be available to you for the following courses: All Personal Trainer qualifications, Exercise Referral and Sports Massage. APPLYING IS EASY You can apply for a loan for courses starting between 1/8/13 and 31/7/2015. HOW MUCH CAN I GET? This depends on your course, the tuition fees charged and the maximum amounts set by the Government. The minimum loan amount is £300. You can take out a loan for the maximum amount to cover most of your tuition fee or you can pay all or part of the tuition fee yourself. REPAYMENT Monthly repayments will be based on your income, not what you borrowed.
You will only start making repayments when your income is more than £404 per week, £1,750 per month or £21,000 per year and will only pay back 9% of any income above £21,000 per year. See table below for examples. HOW IS THE LOAN PAID? Student Finance England (SFE) will pay your agreed tuition fees to your college or training organisation once they have confirmed your attendance on the course. They do not forward any payments directly to you. YOU CAN APPLY MORE THAN ONCE Once you have completed your course you will be eligible to apply for more 24+ Advanced Learning Loans up to a total of 4 loans to help you progress in your studies MAKING THE RIGHT CHOICE It is important that you consider your own circumstances and look into all options for paying for your course before choosing to take out a loan.
You can get independent financial advice from the Money Advice Service at www.moneyadviceservice.org.uk
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TRAINING FOR A MAJOR INTERNATIONAL EVENT
THE COMMONWEALTH GAMES: GLASGOW 2014 A
major games event is the pinnacle of an athlete’s season and what you have probably been focusing on for years. For me, this had ended up being eight years. Due to numerous illnesses and injuries, the last time I had competed at a Major Championship was July 2007, so it seemed a little alien. In the build up, most people ask whether you are training hard, but really, in the last few weeks, your training tapers off to enable your body to maximise the training you have been doing for the years leading up. Therefore you have to be on it with your nutrition more than ever- especially being a high jumper where your weight does affect your ability to jump high.
ball. The emphasis was on moving the medicine ball as fast as possible. I also completed a hanging core circuit.
Monday 21st July: I completed my final “big” jump session. In terms of volume, I completed a lot of jumps within the session, ironing out some technical corrections we could make to maximise my jumping. To keep a little training in my body, I also completed a medicine ball power circuit after my jump session, focusing on explosive power with a 3kg medicine
At this point of the season, having weights in the programme is solely just to maintain your strength levels but not add any fatigue. I completed three sets of three on each leg, single leg squats,supersetted with three single leg drop jumps on each leg. Power clean: Three sets of three power cleans supersetted with eight speed bounds. Jump squat: Three sets of three Jump Squats Supersetted with three box jumps
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Tuesday 22nd July: (Overall training time two hours, thirty minutes) AM - Fast reactive warm up including fast feet movements and bounces over small hurdles and some work using cones and plyometric exercises. Following this, I completed a weighted trunk circuit. This is to maintain the strength within abdominal muscles, which allow you to hold positions better for jumping. PM - Weights
Wednesday 23rd: Overall training time one hour, thirty minutes. My favourite session: Plyometrics and running but again the volume of the session is reduced to enable muscle firing to make your muscles work quicker but not add any fatigue.
Purpose of this session is to fire up all the right muscles and get you feeling good for your competition so for high jump light, fast and bouncy. Reactive drills and hurdle take -offs followed by weights activation:
This involved a combination of movement drills, hurdle takeoffs and hurdle bounds. Sprints were: Three bursts of 50m and three sets of ten rolling runs into twenty at maximum.
Two sets of two powercleans SS with Speed bounds. Two sets of three power jerks SS with box jumps. Two sets of four jump squats.
Thursday 24th: REST DAY
Tuesday 29th: REST
Friday 25th: Overall training time two hours, thirty minutes.
Wednesday 30th: JUMP in the Commonwealth Games.
Short jumping session only focusing on small technical points, taking eight full jumps maximal.
Day To Day Nutrition at This Point of the year:
PM - Short fast weights sessions. Dumbbell Step Ups: Three sets of three. Each leg supersetted with drop jumps. Quarter Squat: Three sets of four supersetted with speed bounds. Jump Squat: Three sets of four. Saturday 26th: Plyometrics and running (Only one hour, thirty minutes long) Short plyometric session including mostly fast feet reactive drills followed by sprints. Two sets of 50m bend runs. Four sets of ten into thirty metre max sprints. Last weighted trunk circuit. Sunday 27th: REST Monday 28th July: ACTIVATION (Final session before my qualifying competition at the commonwealth games).
Breakfast: One scoop VegaSport Performance protein One sachet Chia Co. oats One tablespoon flaxseed One piece of fruit Lunch: Salad (combination of vegatables) Chicken or salmon Cous cous or rice Avocado or pumpkin seeds Dinner: Chicken or fish Lots of vegetables Snacks: Snack sachet munchy seeds and fruit One VegaSport Performance protein bar.
Jayne Nisbet is a Scottish high jumper and personal trainer. She also took part in the Glasgow 2014 Commonwealth Games. www.jnpt.co.uk
WARNING: M
THESE WORKOUTS MAY SERIOUSLY IMPROVE YOUR HEALTH!
aXimus Rebound have created the most exciting, uplifting, explosive high energy workouts that take the science of rebounding to new levels. If done correctly with optimal techniques using key core postures, rebounding is one of the most effective workouts on the planet for comprehensive fitness training. Specially designed power bands that attach to the rebounder provide a dynamic conditioning component to the workouts. This combined with working out on an unstable surface also adds a real physical challenge. The MaXimus Pro Rebounder is used by many Athletes and sports men and women worldwide as it is one of the most versatile and robust rebounders on the market.
THE SCIENCE There is much validated researched fitness and health efficacies that can be obtained from rebounding, but probably the most amazing benefit is the ‘pump effect’ rebounding has on our lymphatic system. Rebounding affects the lymphatic system much like a massage does. The lymphatic system is the metabolic rubbish bin of the body. It rids you of toxins such as dead and cancerous cells, nitrogenous wastes, fat, infections viruses, heavy metals, and other assorted junk cast off by the cells. Unlike the cardio-vascular system, there is no “pump” driving the fluid round the body. When on the Rebounder, the “jump” motion at the top of the jump forces the lymphatic valves to open, the “push” motion closes these valves at the bottom of the jump. This creates a “pump” effect which effectively
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moves and recycles the lymph and the entire blood supply through the circulatory system many times during the course of the rebounding session, providing a free-flowing system that drains away the potential poisons from our body. Research shows that overweight people may have ‘toxic fat’ which is stubborn and hard to break down. By rebounding and detoxifying your body you can then burn fat more easily. That’s why individuals see amazing weight loss through rebound exercise. This lymphatic drainage eliminates waste products quickly and efficiently both during and after exercise (lactic acid dissipation).
TRAINING You can attend a 1 day REPs accredited certification course to become a certified rebound Instructor and then MaXimus Life™ will also help set you up with your rebounders to train your clients or run your own classes!
THE PRODUCT The MaXimus Pro Rebounder package is an excellent piece of cardio and conditioning training kit for any PT as it is extremely versatile and easily transportable and takes just seconds to set up. Our robust and very low impact folding rebounder comes with resistance bands, sand weights, progressive workouts on DVD, a stability bar and a strong canvas storage/carry bag.
For more information contact info@maximuslife.co.uk, call 01252 83387 or visit www.maximuslife.co.uk.
GYM • CLUB • CASUAL
WWW.BORNTOBEVIP.CO.UK INFO@BORNTOBEVIP.CO.UK INSTAGRAM: BORNTOBEVIPLTD Model: Jim Thomson Instagram: jim_gym_
MY WORKOUT WITH …
FITNESS BLENDER
Try this fantastic workout with the guys from Fitness Blender. One of the biggest names in online workouts, Kelli and Daniel provide a huge range of workouts that are suitable for clients and professionals alike. This is a great way to keep your clients dedicated to their fitness regimes even when you’re not around.
QUICK LEG BURN - BEGINNER TO ADVANCED LOWER BODY WORKOUT ROUTINE
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Workout Details If you don’t have a whole lot of time but still want to get a good leg workout in, then this is a great video to choose. We designed this routine to not only be easy for beginners but also to be easily modified for even the most advanced exerciser. All you need to do is add a little extra resistance and you turn this routine from a toning focused workout to a strength training routine that will leave your legs shaky and sore the next day. This video focuses on primarily base strength and endurance when done as we do it (i.e. without extra weight). However if you can easily perform each exercise with full range of motion and perfect control then you may want to add additional weight to make this workout that much more difficult. Each exercise will be different as far as how much weight you should add but always start light and you can always add more weight next time. When you add extra resistance in the form of dumbbells, a medicine ball, weighted vest, sandbag, etc, you change this workout from more of a toning, endurancefocused routine, to a strength focused and/or mass building routine. Keep in mind however that some of these exercises are difficult to use extra weight with due to their demands on balance. In the workout description below, you can read more about each exercise and which are best to modify and how to modify them. In this video we have included a quick warm up before we start working those legs. We have ten different leg exercises that we will be doing, and we will be going through only one set of each. Each set will be sixty seconds in length and then you will be given fifteen seconds rest to set up for the next exercise. Once done we will have a short cool-down and stretch portion to help diminish tightness and soreness the next day. The calories burned with this video vary wildly depending on if you are using extra weight and how much you are using. The calorie ranges are just based off of the use of body weight only. Again these ranges are dependent upon many different aspects including height, weight, gender, effort level, and current physical condition
Exercise List SQUAT (Easy to modify; use any weighted object that is most comfortable for you) LATERAL JUMP (Difficult to modify; a weighted vest or ankle weights works best) SKI SQUAT (Easy to modify; use any weighted object that is most comfortable for you) LUNGES (Easy to modify, dumbbells at sides or medicine ball at chest is best) SUMO SQUAT (Moderate to modify; medicine ball at chest or barbell on shoulders is easiest) STRAIGHT LEG DEAD LIFT (Easy to modify; dumbbells or barbell at thighs are best) TIP TOE SQUAT (Difficult to modify; because of balance issues, a weighted vest is best) CALF RAISES (Easy to modify; one dumbbell, same arm as leg is best, leaves one hand free for balance) PLIE SQUAT (Difficult to modify; because of balance issues a weighted vest is best) SINGLE LEG BRIDGE (Difficult to modify; placing a dumbbell on the hips is best but makes balance more difficult.)
so everyone will be different and a few of you may even fall outside of the ranges we provide. For this workout we have estimated a calorie burn of three calories per minute on the low end and of six calories per minute on the high end. Giving you a total calorie burn of between seventy-three and 145 total calories burnt. As mentioned before, this is if done with just bodyweight so if you use any extra weight you can easily burn over 200 calories for this workout.
www.fitnessblender.com
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LEG DAY WORKOUT T
he squat is a technical exercise; there’s more to it than putting a bar across the back and sitting down. Many clients struggle to grasp sound technique, especially if they’ve spent years squatting with poor form. The following progressions can be used with clients to help to them master the squat. Find a low box or bench that when sat on, puts you at parallel squat depth.
Model: Scott Halliday (current GPC, BPC, BPU 100kg raw champion and owner of Performance Fitness Gym in Eastbourne – (www.performancefitnesseastbourne.co.uk); Photography by Marcel Grabowski (www.marcelgphotography.com); Equipment provided by Exertrain (www.exertrain.com)
Rock & Roll
Stand just in front of the box, with your feet slightly wider than hip width, toes turned out and gaze held at a fixed point above and in front of you. Stick your butt back and bend your hips and knees to lower yourself onto the box. Rock back slightly then roll forwards, focusing on driving the chest upwards to return to standing. Perform sets of ten repetitions until you feel comfortable with this movement. Lower for a count of two and explode upwards with each rep. Later, when you add weight, the speed of the ascent will decrease but you should still focus on exploding upwards as this will help you get out of the ‘hole’. Move away from the box between each set. This helps you practice getting your feet in the right position. You should be able to get your feet set correctly without having to look down at them.
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Touch & Go
Touch & Go
Set yourself up in front of the box as before. Lower yourself down and gently touch the box with your butt. As soon as you do so, explode upwards to return to the start. Perform sets of ten repetitions until you feel comfortable and are able to complete each with perfect form.
Perform the same exercise holding a 10kg weight plate with arms across your chest. You will have already mastered the correct foot position, so adding the weight enables you to focus on keeping the chest up throughout the movement. From 10kg, progress to 15kg and finally the 20kg Olympic bar across your back.
Progressions
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GEAR UP FOR
WORLD CAR FREE DAY
Check out this great indoor workout that lets you work on your legs in time for World Car Free Day and those last events of the season.
Calf raises // 3 sets of 15 reps
BY CRAIG LIBBY
Craig Libby provides personal training and Strength and Conditioning coaching in and around the South East. If you would like to work with Craig visit www.craigsfitness.com
Warm up // 5 Minute Cycle Leg Press // 3 sets of 20 reps
Cable rotations // 3 sets of 20
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Rear foot elevated Lunges // 3 sets of 10 reps
Front Squat // 3 sets of 8
Ring dips // 5 sets of 8 reps
Hanging leg raises // 3 sets of 10 reps
Box Squat // 5 Sets of 5 Reps
Renegade Row Press // 3 sets of 10
Cool down // 5 Minute Cycle and stretch
FIT TECH R
eebok the global fitness brand, has launched the groundbreaking Reebok CHECKLIGHT™*, a sports activity impact indicator designed for athletes of all ages and skill-levels. The CHECKLIGHT™ skullcap is designed for use in all helmeted and nonhelmeted contact sports and activities. In the heat of competition, athletes aren’t always aware of the severity of a blow to the head. Reebok has delivered a simple solution. The CHECKLIGHT™ design uses multiple motion sensors to provide actionable impact data to help assess an athlete before continuing to play. An easy-to-read display of red and yellow lights indicates the level of impact. The Reebok CHECKLIGHT™ is the first impact indicator that comfortably fits wearable electronics directly on the athlete - not on the athlete’s protective equipment. Embedding flexible electronics into a closely fitting skullcap helps to accurately measure direct accelerations that the head is experiencing in real-time.
Head impact injuries, also known as traumatic brain injuries, are a serious public health issue according to the Centres for Disease Control and Prevention (CDC). Sportsrelated head injuries are a recognised problem in both contact and non-contact sports, and for athletes of all ages and skill levels – from the student athlete to the elite athlete. For this reason, the CHECKLIGHT™ is specifically designed for players of all ages and skill levels. “At Reebok, we are dedicated to helping people be fit for life, no matter which sport or activity they participate in,” said Paul Litchfield, Reebok’s Head of Advanced Concepts. “The more we learn about head injuries, the more we understand the long term ramifications and we want to do our part to help ensure people can participate, compete and enjoy life. There is still much to be learned in this area, but we believe technology can play a significant role in improving the athletic experience and the CHECKLIGHT™ is a perfect example of this. We’re very proud to introduce such an innovative and important product.” More than three years of lab and multi-sport field-testing with hundreds of athletes ranging from youth to professional have served in the development and validation of the CHECKLIGHT™. During the creation of CHECKLIGHT™,
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Reebok has worked with head trauma experts in the medical and academic fields and professional athletes, including Indianapolis Colts quarterback Matt Hasselbeck. “As a professional athlete, I understand and assume the risks involved in playing a sport at the elite level,” says Hasselbeck. “But as a professional athlete, I am also fortunate to have the very best, most experienced athletic trainers, doctors, coaches, even TV monitors, watching me at all times, providing immediate medical attention and really looking out for my safety. These resources just aren’t available at the youth level, where one coach may be responsible for the health and safety of an entire team. With the extra set of eyes provided by the CHECKLIGHT™, athletic trainers, coaches, and parents have the actionable information they need to check up on the athletes they care about.” The Reebok CHECKLIGHT™ utilises the award-winning conformal electronics technology platform developed by Cambridge, MA electronics company MC10 to help ensure the
“HEAD IMPACT INJURIES, ALSO KNOWN AS TRAUMATIC BRAIN INJURIES, ARE A SERIOUS PUBLIC HEALTH ISSUE” product is comfortable and non-distracting to the athlete. MC10 reshapes high-performance electronics into ultra-thin systems that stretch, bend and flex seamlessly with the body. The CHECKLIGHT™ takes sophisticated impact data and simplifies it by providing easy-to-read, actionable LED lights. By providing an objective measure of impact force, the CHECKLIGHT™ takes the burden off the athlete alone to start a conversation about symptoms. The device also helps reinforce safer contact techniques by encouraging athletes to keep their heads up and out of impacts. “I have no doubt this will help create a paradigm shift in the way the sport of lacrosse is played,” says Philadelphia Wings (NLL) and Hamilton Nationals (MLL) all-star Brodie Merrill. “We need to teach athletes to not lead with their heads and to play the game as it is meant to be played; without the use of excess physical hits to the head. The effects these traumas can have on an athlete, in any sport, of any age, are dangerous, and the Reebok CHECKLIGHT™ is the first step towards creating a safe and smart game.”
shop.reebok.com
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Ufit WHAT’S INSIDE? • 22G ESSENTIAL PROTEIN • 3.2G HEART HEALTHY FIBRE • VITAMINS & MINERALS • NO ADDED SUGAR
UFIT IS PACKED WITH 22G OF PROTEIN GOODNESS WITH ADDED FIBRE, VITAMINS AND MINERALS. Made from milk protein, Ufit is designed to support the demands of an active lifestyle and can help in the building and maintenance of healthy muscle and bones. www.theproteindrinksco.co.uk/ufit.html
ENABLE TECHNOLOGY TO
IMPROVE YOUR HEALTH + FITNESS
A
t times we can all feel overwhelmed with the plethora of options that we have when it comes to fitness technology. This type of technology is aimed at trying to help us improve our diet, exercise and even offer us a snap shot of how we sleep. Here is a template that shows how you can start to explore and possibly bring out your quantified self.
then you have the potential to take your health and fitness tracking to a whole new level. Each Koko FitClub across the country offers patented-fitness technology that enables you to get maximal results in minimal time. Your eight week strength training program and audio-based cardio workouts are stored on a USB drive and following your workout are downloaded so you can see and track the results.
A typical day could start with monitoring your previous days workout before you’re even out of bed. This can be done by using a great product called Restwise. It allows you to measure both your SpO2 level (oxygen saturation) and resting heat rate. This data can then be entered into an app on your smart phone with a few subjective questions on how you feel. It is all fed into an algorithm giving you a rating of how well you recovered from the previous days workout. As a result, you have a better idea of how hard to push yourself or maybe cut back a bit on the intensity of your next workout depending upon how your body has recovered.
One of the best things about collecting all this data, however, is that you become more consistent when it comes to getting your workout in for the day. These types of technologies can help keep you on track to exercise smarter and more consistently due to something called the Hawthorne Effect.
Next, you may want to put on your Fitbit pedometer to track your daily steps and the number of stairs climbed (it can also look at how well you’re sleeping; you may also want to try the Sleep Cycle app). Research has shown that pedometer users increase activity levels by 27% and Fitbit reports their average wearer takes 43% more steps when wearing one of their products.
Michael Wood, CSCS, is a certified strength and conditioning specialist who is widely recognised as one the USA’s top fitness experts. He serves as Chief Fitness Officer at Koko FitClub, LLC, which develops interactive software and hardware for the global fitness and wellness industry. www.michaelwoodblog.com
Next, it is time for your workout and if you’re fortunate enough to workout at one of the first digital gyms, the Koko FitClub,
It’s now time to get out and do some biking, running or stand-up paddle boarding and possibly start monitoring and tracking your progress! Let us know what technology works best for you. Email editor@ptmagazine.co.uk.
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Myprotein Myprotein is pleased to announce the launch of our NEW Shortcuts Range! We understand how difficult it can be to hit your daily macros, so to help out we’ve specifically designed a range of products to help increase your daily protein intake and support your training goals. www.myprotein.com
NEWKIT IN TOWN SEE THEM HERE FIRST, THE FRESHEST NAMES AND PRODUCTS FROM THE FITNESS INDUSTRY
Sure Maximum Protection SMP is two times stronger than the leading antiperspirant and the most effective available from the Sure range. With forty-eight hour protection and patented fragrance technology, the deodorant is a summer musthave and will keep you feeling fresh and protected however tough your work-out. www.suredeodorant.co.uk
Amisa ‘Two tasty additions to the Amisa Gluten Free Crispbread range -Veggie Garden & Quinoa Fibre Plus. Both are low fat, yeast free, dairy free and suitable for vegans. Our Veggie Garden Crispbread with real vegetables and herbs can be enjoyed as a light snack on its own or with a topping of your choice. Our new Quinoa Fibre Plus Crispbread is light, crunchy and packed full of the natural goodness of the ancient quinoa grain.’ www.amisa.co.uk
Fuerza Fogo Leggings Fuerza Fogo Leggings £40 - Add colour to your fitness activities with these very popular leggings. Santa Constancia Supplex, a dry-fit technological advanced fabric, which shapes the body with greater firmness, giving greater support during exercise. See more at www.primaverafitness. com/product/fuerzafogo-leggings/#sthash. tbNBIV0d.dpuf
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Veho The Veho MUVI K2 NPNG is accessorized to the max. The enhanced MUVI K2 XA-7 Achilles chipset extends your options for filming with a top specification of 1080p @ 60FPS using 19Mbits/sec. Accessories include a removable LCD screen, 8GB memory, additional mounts & all packed in a rugged re-useable carry case. SRP £239.95 Go to these websites to learn more: www.veho-muvi. com, http://youtu.be/XBV5Gfk_y8I
XINX Apparel Established in 2012 in the UK and 100% independent, XINX Apparel is a premium gym wear brand designed to suit athletic and aesthetic physiques and compliment active lifestyles. Xinx clothing has strong modern, fashionable influences whilst offering the required attention to detail to meet the demands of the most intense training sessions. www.xinx-apparel.com
Base-Layers Base-Layers.com specialise in performance men’s base layers and compression gear and pride themselves on the quality of their products and their competitive prices. For example, Long Sleeve compression tops start from just £11.99 and Compression shorts are also just £11.99. These products have been designed, tried and tested and put through their paces by the guys at www.BaseLayers.com who are all very keen sportsmen enjoying a healthy and fit lifestyle as well as participating in a variety of sports such as football, cycling and rugby.
GymTote
The Gymroom.com Suspension Trainer The ‘Suspension Trainer’ is the latest equipment release from the specialist fitness equipment website www. GymRoom.com. The suspension trainer can be affixed in a variety of ways and to numerous different objects, making it the ideal training device whether you work out at home, in the garden, in the park or the local gym. It allows users to utilise their own body weight in order to perform hundreds of different exercises aimed towards improving core strength, stability, flexibility and balance. For more information on the product, visit www.gymroom.com/physioroomsuspension-trainer.html
Unique to the market, GymTote’s bags feature: • Separate, breathable areas for kit & trainers with wipe-able linings • A dedicated, easy access handbag section on the top • A cleverly-hidden water bottle holder Check out www.gymtote. co.uk for the full range of amazing features & to buy yours now! From £115
Mornflake Mornflake’s 100% pure Oatbran can be used to make a super smooth porridge or can be sprinkled into any meal to add texture. You only need 3tbsp (40g) of Mornflake Oatbran to gain 76% of your oat beta glucan recommended daily intake. High in fibre and proven to help lower cholesterol. Mornflakes 100% Oatbran can be bought from all good supermarkets including Sainsbury’s, Waitrose and Morrison’s. www.mornflake.com
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GET YOUR CLIENTS
CYCLING TO WORK
HEART + LUNGS
Cycling gives a good cardiovascular workout and benefits the heart and lungs, which is good for overall health.
REDUCE BODY FAT
Cycling can be brilliant for reducing body fat too.
C
ycling and walking have been in decline for more than two generations. According to many health professionals, the loss of this type of travel has been a significant contributor to many types of ill-health.
Phillip Insall, Director of Health at the leading charity, Sustrans, says that physical activity, such as cycling to work, “is wonderful medicine, which radically reduces people’s risk of coronary heart disease; stroke; many forms of cancer, type 2 diabetes; depression and other forms of mental illness; loss of bone strength; obesity and other forms of non-communicable diseases.” He highlights: “Many people have made the point: if a drug were invented tomorrow which promised the disease reduction you can get from cycling to work, it would be regarded as a miracle cure.“ Why not encourage your clients to make a healthier lifestyle choice by cycling to work as of this World Car Free Day? It’s great for the environment and great for personal wellbeing, so get involved! Sustrans works with communities, policy-makers and partner organisations so that people can choose healthier, cleaner and cheaper journeys and enjoy better, safer spaces to live in.
Find out more at: www.sustrans.org.uk
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ABS+BACK MUSCLES
Using the correct position on a bike also helps to strengthen the abdominal muscles and back, making for a great core exercise.
GLUTEUS MAXIMUS
If you use the correct form on a cycle, it’s excellent exercise for the gluteus maximus.
HAMSTRINGS
Pedalling will really give your hamstrings a good workout.
CALF MUSCLES
Due to the pedaling motion, your calf muscles get a great workout when cycling.
LEGS
Cycling is great for shaping the legs as it builds up the quadricep muscles in your upper thighs.
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TRY SOMETHING NEW THIS MONTH …
POOLBIKING CLASSES P oolbiking is an excellent and innovative form of exercise for you or your client. It combines everything that you love about swimming and spin into one class, and the great thing is that you feel the pain more after the session than during, which takes a lot of the dread out of attending. This can be a great activity to get your client into if they are self-conscious or reluctant to try traditional spin, as being immersed in water can create a more comfortable atmosphere, without so much panting and perspiration! Poolbiking can also be easier on the joints and if you wanted to hold your own classes, it could be a great way to make some extra income. If you want to know where to go to find out more about this great activity, check out aquaAllure. aquAllure is an aqua cycling fitness company based in West London who has introduced this low-resistance, cellulitebusting exercise to the UK. Poolbiking burns calories gently using the natural support of water to prevent pain in joints or muscles. The water also keeps your body nice and cool during exercise making you feel more refreshed and energised. The hydrostatic pressure also acts as a lymphatic massage that
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reduces cellulite and water retention by stimulating fatty cells and triggering blood flow. The workout is based on interval training, working different positions to target different parts of the lower body, abdominal region and upper body. The trainer incorporates high intensity sprints along with longer endurance intervals in order to work your cardio fitness and to increase the calorie burn out. aquAllure’s partner, H2O Spin-In Ltd can offer fitness clubs and leisure facilities different tailored solutions according to their needs and requirements. Creating a new fitness area can turn your swimming pool into a profit centre by attracting new customers. See your swimming pool as a profit centre: • Attract new customers • Create a new fitness area
For more information go to www.aquallure.co.uk or contact the team if you’re interested in purchasing poolbiking equipment at (sales@aquallure.co.uk)
DR ZAK’S
PROTEIN BREAD + BUTTER PUDDING Makes 10
Y
ou may have seen the Dr Zak’s social media competition last month for the chance to win a year’s supply of Dr Zak’s products. The aim was to see who could come up with the best recipe using Dr Zak’s protein foods. The winning entry went to Ellis Prevett @EllisPrevett for his delicious Protein Bread and Butter Pudding. If you want to give it a try for yourself, here’s how:
INGREDIENTS • 20g sweetener • teaspoon cinnamon • 5 slices Dr Zak’s high protein bread • 10g light butter
MACROS (NUTRITIONAL INFORMATION)
• 500ml unsweetened almond milk
Macros per serving: 116 cals 3G F 11g C 10g
• 2 eggs
Product Used Dr Zak’s High Protein Bread
Dr Zak’s high protein bread contains 30g of protein in just 2 slices. Dr Zak’s also produce protein pasta and their product range will soon include high protein flatbread, protein bagels and a 100% organic coconut oil.
METHOD
Don’t miss out on the next competition! Follow Dr Zak’s at www.dr-zaks.com, Twitter: @DrZaks, Facebook: facebook.com/drzaksltd, Instagram: @dr-zaks_ltd
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• 30g sultanas
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Preheat the oven to 190°C. Mix together the sweetener and cinnamon, butter the 5 slices of bread and cut into halves. Layer the bread in a deep dish adding a handful of sultanas and sugar/cinnamon mix as you go, covering each slice. Mix the eggs and milk and whisk. Pour over the bread and leave to absorb for 10 minutes. Bake in the oven for 30-45 minutes, until the pudding is set and brown.
The Speedplay Zero Pedals The Speedplay Zero Pedals have an enviable record; The Tour de France, Giro d’Italia, Paris-Roubaix, Amstel Gold, Paris-Nice, World Time Trial Championship, Tour of Germany, Tour of California, Tour de Georgia, Hawaii Ironman World Championship and the countless other races that have all been won by riders using Zero pedals. OK, so they are not cheap, but they are incredibly comfortable and, clearly, the choice of champions. Available in a range of colours and axle compounds; steel chromoly, Stainless Steel or Titanium for those who can afford them! Available from www.pedal-pedal.co.uk
Rapha Shorts The most important component in any bib shorts is the pad and Rapha shorts use the top of the range pad from specialists Cytech. It has slim, body-contoured padding and a soft, chamois finish. For extra comfort in the saddle, Rapha’s bib shorts have flatlock stitching throughout to prevent chafing and are finished with soft gripper around the legs. The shorts also have a small key pocket, Rapha logos on the legs, and are cut low at the front for calls of nature. www.rapha.cc/gb/en
Oakley Special Edition Tour De France Sunglasses This range of Special Edition sunglasses includes Eyeshade, Racing Jacket and Radarlock glasses. Each pair shares the same white frame with the yellow, green and polka dot classification jerseys represented with a small stripe across the frame.vCheck out the range at: http://uk.oakley.com
CYCLING
KIT
Great accessories for cycling this September
Specialised Romin Pro Saddle Designed to position the rider for optimal power transfer and comfort; its Body Geometry channel maximises blood flow for increased comfort on longer rides. Patented Body Geometry design is lab tested to assure blood flow to sensitive arteries. Stiff carbon reinforced shell for longevity and all-day riding efficiency. Lightweight and supportive PU foam for increased comfort over longer rides. vCredit should be: www.cyclesurgery.com
Foska.com Cycling Kit Like keeping fit but still enjoy a good pie and a pint? Here is a range of running and cycling kit from Foska.com for the sporty types who don’t take themselves too seriously. Doing a charity event? Then this is the perfect kit to make sure you stand out in the crowd. vwww.foska.com
Lake CX402 Cycling Shoes The Lake CX402 is a true high-performance road cycling shoe featuring a custom moldable carbon heel cup, dual carbon layer ‘leaf spring’ sole and kangaroo skin upper, offered in half sizes and wide options, all designed to provide a bespoke fit which maximises comfort and power transfer.www.lakecycling.com
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MYTHS ABOUT
N
OBESITY
utritionists spend a lot of time correcting diet and exercise myths whilst trying to help people achieve their fat loss goals. Here’s a few myths busted:
“I have a slow metabolism”...
This is a common myth amongst unsuccessful dieters. Studies show that resting metabolism - the amount of calories used by the body at rest actually INCREASES as people become heavier. In simple terms, the larger you are the more calories your body uses. Being active and increasing your lean muscle is one way to increase your metabolism. Simply the fitter you are, the more lean muscle mass you have, the more calories you burn both at rest and during exercise, making weight management and control easier.
“I’m just big-boned”... This is kind of true. Some people have larger skeletal frames than others. It’s better to say that you have a small, medium or large frame rather than being “big-boned”. Realistically having a large frame in the terms of weight management will NOT have a huge impact.
“It’s just puppy fat”... A common myth is around “puppy fat”. Many parents dismiss weight gain as “puppy fat” and think that their children will grow out of it during their next growth phase. However research shows that children are more likely to continue to gain weight and not grow out of it as their parents might hope.
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“Obesity is caused by fast food”...
No single food group causes obesity. It’s a result of over consumption of too many calories for a sustained period which causes a person to become obese. In today’s fast food culture, it’s to easy for us to opt for high-calorie foods from fast food chains. Educate yourself in what you are eating VS what our bodies need, managing this is YOUR responsibility. Burgers and fries don’t make you fat! It’s bad decisions to eat to excess and NOT maintain a healthy lifestyle that causes us to over consume calories and store unwanted fat.
“TV and video games cause obesity”... As a nation we don’t do enough exercise. Kids especially need to be active, raising their heart rates for at least an hour a day. It’s not just TV and video games that cause obesity, it is anything that is replacing the time that we should be spending being active. TV-time is ‘weight-gain time’. It is so important that parents limit the amount of time the whole family watch TV. Parents also need to participate and encourage physical activity, set the example and be great role models.
Marie Felton is a nutritionist, fitness trainer, writer and top UK food blogger. Marie is passionate about fitness and nutrition and is leading the way in her local area, for the last 14 years she has helped so many people regain there health and fitness. www.nakednut35.blog.co.uk
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FOODS THAT SHOULD NEVER BE ON YOUR SHOPPING LIST
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f you’re like 99% of us after the holidays, you’re desperately looking for a way to lose your jelly belly, shape up and beat that holiday bloat. Instead of telling you what you need to eat to lose weight, Jamie Lloyd, Health and Fitness Coach is going to make it just a little more simpler. He’s going to tell you what to avoid to keep those holiday jiggles away.
SUPERMARKET PASTA SAUCE This may be a hard habit to break, and we get that. However, just take a glance at the nutrition label of your favorite sauce before you throw it into your cart. One-half cup of premade sauce has more than 10g of sugar and more than 500 milligrams of sodium. Go for organic glass bottle ones, or even make your own using tomatoes, herbs and basil- yum!
FAST FOOD MUFFINS These little beauties may look healthy, but trust me, they aren’t very nutritious at all! One regular-sized muffin from Dunkin Donuts has more than 600 calories, 25g of fat, 54g of sugar and more than 90g of carbohydrates. To give you some perspective, that is the equivalent of three regular-sized glazed donuts. Leave the bakery counter behind and make your own muffins with banana and cinnamon. Yum!
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MICROWAVABLE “DIET” MEAL DEALS Beware of those frozen dinners that claim to be “healthy” or “low-fat,” because they are often far from that. Many of the dishes that are lower in fat are loaded with preservatives, calories, sugar and sodium. Plus, because the portions are so small, you end up binging on other snacks an hour later, overeating and putting on weight by eating empty calories. Save your money and make healthier meals at home.
CONVENTIONAL APPLES AND GO ORGANIC If you want to start eating healthier, why not go organic? The food may be more expensive, but its far better for you. For example, apples don’t develop resistance to pesticides because of how they are grafted when they are grown. If you can’t afford organic apples, be sure to peel and wash them before eating.
CANNED SOUP You might as well just call a can of soup a can of salt because that’s one of the main ingredients. A one-half cup serving of tomato soup has more than 750 milligrams of sodium! If you eat an entire can’s worth, you end up consuming 73
percent of your day’s worth of sodium in just one meal. Skip the saltwater and make your own soup at home. Eat half and freeze half.
CORN-FED BEEF We know it’s cheaper to buy corn-fed versus grass-fed, but the nutritional difference between the two is like night and day. Jamie says, “Grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, calcium, magnesium and potassium. It’s also lower in saturated fats that often cause heart attacks and coronary disease. Plus many corn fed cows are pumped with preservatives to make them fatter and easier to slaughter.”
“MANY OF THE DISHES THAT ARE LOWER IN FAT ARE LOADED WITH PRESERVATIVES, CALORIES, SUGAR AND SODIUM”
MICROWAVABLE POPCORN Anyone up for a movie? Hang on, do you really what to eat that popcorn? What about after you know what’s in that bag of your favorite popcorn? Jamie says, “there are chemicals that line the bags, including perfluorooctanoic acid, that have been linked to infertility in humans. In fact, a study found that animals who were fed microwavable popcorn had higher rates of cancer. Skip the bags and pop your own kernels or even eat raw carrot with humous which is far healthier”.
REDUCED-FAT PEANUT BUTTER Even though a serving of peanut butter is high in fat (16g per tablespoon), what many people don’t realise is it’s healthy fat. Most nut butters are full of monounsaturated fats, which reduce LDL (bad cholesterol). Reducing the fat only takes out many of the great nutrients found in peanut butter. Plus many of these reduced fat varieties are higher in sugar to make up for the lack of flavour. Stick with the regular, full-fat variety to ensure you are getting all of the necessary nutrients. Plus you can even eat them with healthy snacks like celery. Yum! Jamie Lloyd is a fitness writer and a health and fitness coach. He is the co- author of the international best selling book, Total Body Breakthroughs. He is the director of Jamie Lloyd Health and Fitness and is available for private coaching, nutrition coaching and group fitness training.
Jamie Lloyd is the Director of Russian Kettlebells UK, one of only a handful of elite Kettlebell Coaches in the UK, and has trained with some of the best strength & conditioning specialists in the world. www.iamjamielloyd.com
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IF THE PERSONAL TRAINER ‘FITS’ T
he increasing popularity of social media has really benefitted businesses, advertising has never been so easy and it has proven really cost-effective. In particular, personal trainers, boot camp instructors, nutritionists etc. can advertise their clients’ results on platforms such as Facebook and Instagram. As the saying goes, “a picture is worth a thousand words”, and a before and after photo will create more interest than just a paragraph of text. Whilst Facebook and Instagram are fantastic tools, they are also platforms for people to strip off and show off their physiques, in particular their washboard abs. Don’t get me wrong, if I had any sort of six-pack I wouldn’t hesitate to put up a few flattering photos, but the message it sends can be unclear. The problem with the six-pack is that can be quite an unrealistic expectation for your average Sally that works fulltime and has two kids. Personal trainers can clock up to fifty hours a week working in a gym, and prioritising their own training can be become hard. It’s a choice between making an extra hour’s money, if it’s available, or using that time to train. Having a ‘bikini model’ figure just isn’t an option for some people. Instagram in particular is flooded with different people
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showing off their physiques, with some profiles attracting over 10,000 followers just because of the photos they have put up. Within those followers are hundreds of people wanting that same physique, so they’ll ask said person for a meal plan or for them to train them. But what about the poor personal trainer working over fifty hours a week that doesn’t like to take a gym selfie beforehand, how is she any less qualified? It’s best not to get into the mindset of trying to achieve the perfect body before marketing yourself. Create a unique selling point, advertise the results of your work, work hard and eventually people will come to you. It might turn out that your knowledge and professionalism will retain clients for a lot longer than someone with less experience and a sixpack. Just keep bringing your best self!
Sarah 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
POPPY PICKS
This month, why not try a new recipe high in potassium, to help muscle growth for when you’re ditching your four wheels for two? Getting a good diet and plenty of potassium will impact on energy levels, give you shorter recovery times and is excellent for clients and trainers who are gearing up for a cycling challenge. Try out my yummy banana chocolate cake.
CHOCOCRU®
MIX ‘N MASHER
CHOCOCRU® Extraordinary Flavanol Cocoa is a unique pure cocoa powder which has received EC and EFSA approval for the health claim “significantly improves blood circulation and blood flow”. The flavanol (antioxidants) level is so high, members of the Olympic team were using this to improve endurance training as the flavanol antioxidant levels helps to mop up free radicals. www.chococru.com
BANANA CHOCOLATE CAKE
Mix ‘N Masher: £10.75 The Pampered Chef Mix ‘N Masher has a reinforced nylon head which flexes to the shape of your mixing bowl, yet still provides rigidity to mash, blend and mix. A soft-grip handle gives you a comfortable hold. Safe for non-stick cookware and heatresistant to 220°C. Dishwasher-safe. 28 cm. All Pampered Chef products can be purchased from in-home Cooking Shows or www.pamperedchef.co.uk
INGREDIENTS 225g (8oz) coconut oil 225g (8oz) caster sugar 1 vanilla pod 2tsp CHOCOCRU® powder 4 eggs, beaten 225g (8oz) self-raising flour 2 ripe bananas (mashed with the mix ‘n’ masher)
DIRECTIONS Preheat the oven to 180°C (360°F, gas mark 5). Lightly grease and base line a tin. Place the coconut oil and sugar in a large bowl. Split the vanilla pod and scrape out the seeds, then add these to the coconut oil and sugar. Cream the ingredients together until light and fluffy. Gradually add the beaten egg, a little at a time. Fold in the flour into the bowl. Then fold the mashed banana and CHOCOCRU® powder into the bowl of mixture. Pour the mixer into the tin and bake for 1 hour and 15 minutes . To test whether it’s ready, insert a knife into the cake. If the knife comes out clean, it’s good to go! Remove from the tin and leave to cool on a cooling rack. You may want to add some nuts to the top to give it that extra crunch.
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EAT
FOR A HEALTHY, PROTEIN-PACKED DIET, WHY NOT TRY THESE NUTRITIOUS RECIPES, COURTESY OF PROTEIN CHEF? WWW.PROTEINCHEF.CO.UK
FIT
WHITE CHOCOLATE + RASPBERRY
PROTEIN CHEESECAKE
Arguably the best protein cheesecake I have ever eaten. The combination of quark, extra light cream cheese and Muscle Mousse gives the most incredible ‘cheesecakey’ texture with a fraction of the calories and fat with the added benefit of being rammed full of slow release protein – pre-bed cheesecake anyone?
INGREDIENTS
METHOD
• 500g plain quark • 300g extra low fat cream cheese • 1 sachet white chocolate Options hot chocolate • 2 scoops white chocolate Muscle Mousse (or you can substitute for vanilla flavoured casein) • 1 teaspoon vanilla extract • 200g fresh raspberries • 200g reduced fat digestive biscuits or wholemeal crackers • 1 tablespoon peanut butter or coconut oil
Preheat the oven to 180°C Place the biscuits/crackers in a blender and blend until finely crushed. Alternatively put them in a sandwich bag and hit them with a rolling pin. Melt the peanut butter or coconut oil in the microwave for a few seconds. Add to the biscuits and stir until fully coated. Pour the mixture into an 8inch loose-bottomed cake tin and press the mixture down as tightly as you can (a small flat-bottomed saucepan works well! In a separate bowl mix together the quark, cream cheese, hot chocolate, Muscle Mousse and vanilla extract. Beat it as hard as you can to ensure there are no lumps of powder. Once mixed carefully, fold in the raspberries, try not to break them up too much as you stir. Pour the mixture on top of the biscuit base and level out. Bake on a middle or low shelf for 35-40mins. The top should not colour too much, if it does, turn the oven down slightly. You still want the middle of your cheesecake to ‘wobble’ when you take it out, don’t wait until it is fully set as it will set further once it is chilled. Remove from the oven and allow the cheesecake to cool to room temperature before chilling in the fridge for a minimum of 4 hours before removing from the tin.
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HEALTHY PRAWN + VEGETABLE CURRY WITH CAULIFLOWER ‘RICE’ SERVES 2
This low fat, low carb healthy prawn and vegetable curry is quick and simple to make but is packed full of flavour and protein! I like to serve this curry with my legendary cauliflower ‘rice’. Perfect for those on low carb diets, you can enjoy a big plateful of food with minimal calories!
INGREDIENTS FOR CURRY
• 1 pinch ground black pepper
• • • • • • • • • • • •
METHOD FOR CAULIFLOWER RICE
METHOD FOR CURRY
Gently fry the onion and garlic in a little olive or coconut oil. In the meantime grate the cauliflower using the largest setting on your grater (the normal cheese setting!)
Heat a non-stick pan and add coconut oil or olive oil. Gently cook the onion, garlic and ginger but do not let it colour.
INGREDIENTS FOR CAULIFLOWER RICE • • • • •
1 head of cauliflower 1 red onion finely chopped 1 garlic clove grated ½ teaspoon ground cumin 1 pinch sea salt
Add the grated cauliflower to the softened onion and garlic, fry for 3 – 4 minutes before adding the ground cumin, salt and pepper. Continue to fry for a further 2 – 3 minutes and serve.
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1 red onion finely chopped 1 yellow bell pepper finely chopped 1 clove of garlic (grated) 1 inch of ginger (grated) 6 mushrooms sliced 200g cooked prawns 1 tablespoon tomato puree 1 teaspoon gara masala (or curry powder) 1 pinch chilli flakes (optional for heat) A good splash of Worcester sauce 2 tablespoons fat free Greek yoghurt Coconut oil or olive oil (for frying)
Add the gara masala or curry powder along with the tomato puree and Worcester sauce and fry for 1 minute. Add the peppers and mushrooms and allow to soften. Lastly add the cooked prawns and heat through. Remove the pan from the heat and stir in the Greek yoghurt before serving.
CRAB TOASTS WITH TOMATO SALAD SERVES 2
Crab and tomato is just one of those perfect pairings. The addition of semi-dried tomatoes (a useful storecupboard staple) to the accompanying salad will sweeten up any store-bought tomatoes that might fall a bit short in the flavour department.
INGREDIENTS • • • • • • • • • • • •
Handful of cherry tomatoes, halved 1 tbsp semi-dried tomatoes in olive oil, halved 1 tbsp spring onions, trimmed and chopped Handful of basil leaves, torn 1 dressed crab, or tinned White crabmeat 2 hard-boiled eggs, shelled and chopped Juice of ¼ lemon 2 tbsp mayonnaise 2 slices of sourdough Bread, toasted Salt and pepper
TO SERVE Combine both fresh and dried tomatoes in a bowl, nicking a little bit of the spring onions and torn basil to mix through, and season to taste. Place the crabmeat in another bowl, and mix in the rest of the spring onions and basil, the hard-boiled eggs, the lemon juice and the mayonnaise. Season to taste again, then pile it on to the toasted sourdough. Serve with the tomato salad.
INGREDIENTS • 4 whole farmed trout, gutted, rinsed and patted dry.
LITTLE TIP Use a fish grilling rack so you can turn it without it falling apart.
BARBECUED
• Grated zest and juice of 2 lemons • 2 tbsp thyme, chopped (1 tbsp if you are using dried thyme) • 1 handful of flat-leaf parsley, roughly chopped • 1 handful of fresh mint, roughly chopped • 75ml olive or rapeseed oil • Salt and pepper • Extra olive or rapeseed oil. • 1 lemon, quartered couple of handfuls of samphire (optional)
METHOD
HERB-STUFFED TROUT
Combine the ingredients for the marinade. Set aside half for the dressing.
I’m going to bang the drum for British farmed trout. Our supermarkets are groaning with farmed salmon, but trout only gets a fraction of the shelf space. It tastes just as delicious and it’s sustainable, so what’s not to like? If you are catching your own fish, then this marinade works for pretty much every decentsized whole fish, including mackerel. You just need to gut the fish, descale if necessary, and you are ready to go.
Rub the outside of the fish with oil. Brush the fish, grill with a little more oil to prevent sticking.
SERVES 4
Divide the rest of the marinade between each trout, placing it in the cavity.
Place the fish in the grill rack and cook for 7 minutes on one side, then flip and cook until the fish is opaque in the centre (about 7 minutes more). Serve with the remaining herb marinade, the lemon quarters and samphire.
BESTONTEST Camelbak Podium Big Chill 750ml Bottle
800ml SiS Cycling Drinks Bottle
Conscious of heavy metals and chemicals like fluoride that can affect body/performance? You can now have an almost free, clean supply of fresh drinking water wherever you are. Water-to-Go’s 3 in 1 technology will filter any non-salt water source and remove over 99.9% of all microbiological contaminants and more. I absolutely love this bottle and couldn’t recommend it more! This is so useful whether you’re into outdoor sports or you just want to know your water’s clean. The sucker mechanism is harder due to the filter system but I think it’s definitely worth getting one of these!
£15.99 (but look out for great deals). www.zyro.co.uk
£3.99. www.scienceinsport.com
High5 750ml Bottle
Oakley Fuel Tap Water Bottle
Water-to-Go 750ml Bottle £24.95. www.watertogo.eu
£3.99. www.highfive.co.uk H5- Professional quality drinks bottle that holds 750ml with fast flow pull nipple. A wide screw top makes it easy to pour powder into the bottle. With a leak proof top you can be sure that you won’t end up with a wet kit bag. The bottle is dishwasher safe and BPA free. This bottle is less bulky than a lot of bottles, great for cycling and has a poppet that’s nice and small and is made of plastic, which may prove to be more durable in the long run.
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WE GIVE OUR OPINION ON A RANGE OF WATER BOTTLES FOR CYCLING AND ON-THE-GO FITNESS
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This bottle keeps water cold for twice as long as a regular bottle, and this simply makes water more refreshing for longer. The benefits include the lockable, spillproof Jet Valve. You can fill the bottle with water or energy drink and leave it locked inside your sports bag, safe in the knowledge that it will not leak in transit. It’s slightly bigger than some of the other bottles and the poppet is quite large but overall a really nice and aesthetically pleasing bottle.
£12.99. uk.oakley.com Keep hydration flowing with the Fuel Tap water bottle. Durable with high–capacity storage, this no–spill bottle is an athlete’s essential. The Oakley water-bottle has a really eye-catching design and the grip feature is great for when you’re cycling or doing high energy sports. The poppet is nice and small too. This is a great bottle for cycling as it’s really lightweight and the size is ideal. This may cost more than some of the other bottles but I’d still recommend it if you’re looking for a high quality water bottle.
All Science in Sport bottles have a unique Easy Mix System. This has been designed to deliver fast and accurate mixing. The Easy Mix System enables you to pour specific amounts of Science in Sport powder directly into the bottle by using the pre-determined marks printed on the outside of the bottle. This is a great feature and the bottle is good overall. It has a soft poppet with two intervals, so that it doesn’t leak, and it holds 800ml but still feels less bulky than some of the others.
JST Jodie 500ml Bottle £3.99. www.jstjodie.co.uk ROCKET Hygienic Hybrid Non Drip sports bottle has been designed to dispense into your mouth on pressure, without the outlet nozzle having to be either turned or pulled open, this is a great way to reduce the risk of infection and offering greater hygiene for athletes. This bottle is great if you are on a tight budget and want something a little fun and brightly coloured.
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n Pilkington ‘Optimirror’ safety backed glass n Any size mirror – up to 3m x 1.5m (h/w) n Stock size: 2m x 1.22m n Polished & arrised edges n Conform to British & EU safety standards n Ballet barres in conjunction with mirrors – double or single
n 1150mm x 1900mm (w x h) n Ergonomic design n Lightweight & portable n Pilkington ‘Optimirror Protect’ safety backed glass n Lockable wheels n UK nationwide delivery n 1-year guarantee n Discounts & free delivery available
frEE quotations DEliVErY & installation across uK
EnquiriEs & quotations: 01223 263 555 email: info@aspectsafetymirrors.co.uk Visit our websites: dancestudiomirrors.co.uk • gymmirror.co.uk• portablemirrors.co.uk
WHEN SHORT-TERM GAIN MEANS LONG-TERM PAIN BEN JACKSON, OPERATIONS DIRECTOR AT FOCUS TRAINING AND QUALIFIED PT, TALKS ABOUT PT COURSE CONTENT AND THE PITFALLS OF BUDGET TRAINING PROVIDERS.
I
f a car dealer says he can fully service your car in half an hour to save you money, would you really believe that he’d do a proper job? If your dentist says, from now on just see the hygienist, it will be quicker and cheaper, do you really think you will get a good professional treatment? Clearly the answer to each of the above is “no”. Generally speaking, we all know that quality comes at a cost, you get what you pay for. Every day we all make choices balancing quality and price but when it comes to your future in the fitness industry, choosing a training provider who cuts corners on quality is very likely to make the difference between the success and failure of your career.
Take a look at your local gym, I bet you see different instructors there every month as the strong survive and the weak fall by the wayside. Too many newly qualified PTs drop out because they are totally unprepared, untrained for the workplace.
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At Focus Training, PT students receive ample face-to-face tuition to ensure that they are properly skilled before they take their exams. That’s one of the many reasons why our first time pass rates are so high. Another reason is the quality and availability of our team of telephone support tutors. We believe that we set the industry standard in telephone support, it is a huge part of what we do. When a student needs help or advice we guarantee that within three rings of the phone their call will be answered and their query dealt with immediately.
“PROFESSIONAL SKILLS NEED TO BE TAUGHT PROPERLY SO IF A QUALIFICATION LOOKS TOO GOOD TO BE TRUE, YOU ARE GOING TO BE SHORTCHANGED”
The reality is that around 70% of Personal Trainers fail to carve out a successful career, and I can see why. It’s not that there isn’t enough work for them, it’s that they are not good enough at the job. This is a competitive industry where the best succeed. You need the best start and the best skills in order to compete with your well-skilled contemporaries.
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Those who aspire to going freelance, running their own business, need professional, in-depth skills to enable them to retain their clients and build their business on reputation. Long-term goals are rarely met by quick fix solutions.
Quick fix courses may seem like the answer but may cost you dearly in the end. Whilst you might be able to call yourself a PT, chances are that you will be joining the 70% who fail because they have not been taught the skills required to do the job well. Remember watching a video on how to drive a car does not mean you will pass your test or be a competent driver!
www.focus-training.com
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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 benefits of any workout or well-being programme you have in place. The Introduction of tasty healthy meal plans retrain eating habits, teach portion control and balances blood
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SERVICE MARKETING A HOW-TO GUIDE FOR THE PERSONAL TRAINER
P
ersonal training is a service, not a physical product. It cannot be touched and inspected by customers prior to purchase. So how can you get people to trust in the quality of what you’re offering when they have no evidence of it? This guide explains the marketing approach that successful service providers use to generate trust and secure new clients…
THREE ‘PS’ OF SERVICE MARKETING
PRODUCT Professional services are distinct from physical products in that their production and consumption/use are inseparable. This provides great freedom for a service to be customized to fit the requirements of individual clients. For a personal trainer, having the right product in stock means you need to devise training programmes and exercise sessions that will allow your client to achieve whatever they want to get out of their training, which might be weight loss, muscle gain, increased fitness, or something else. This may require you to do research and study to take you beyond your existing knowledge base.
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Since a service offering can be easily replicated by multiple providers, promotion is crucial in allowing potential clients to differentiate between your services and those of other trainers.
“HAVING AN IMPRESSIVE AND PROFESSIONAL LOOKING WEBSITE IS ONE OF THE MOST EFFECTIVE MEANS OF PROMOTION AVAILABLE TO PERSONAL TRAINERS.”
The following framework is often used as a sort of strategy checklist that modern day service providers can use to make sure that they’re doing all of the most crucial things to market their services and grow their businesses. Here we list each of these things and give examples of how they can be applied to a personal training business:
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PROMOTION
When marketing a service, it is important to clearly display the benefits and unique selling points of the service in as appealing a way as possible. As a personal trainer, this could be done by marketing your service with a “see noticeable differences within four weeks or your money back” promotional offer.
PRICE Pricing of services is trickier than the pricing of physical products. As a personal trainer, your pricing needs to earn you profit while also accurately reflecting your service. Most personal trainers and personal training businesses, especially ones based in London, set their prices at about £40 a session. Many personal trainers however set their prices much higher, sometimes up to £1000 a session in the case of “celebrity personal trainers”, and still make a lot of money. We recommend that you don’t try to price yourself at significantly cheaper than the rest of the competition, as this can sometimes have the opposite effect to creating an impression of high quality.
By Alan Jackson. www.discovery.uk.com
who wants it?
protein • power • performance 50g Protein Vitamins & Minerals Fibre 0 PRow5 hen FoR s it kick oFF!
Club Deal: 150 bottles for £225 (£1.50 per bottle No VAT)
Call Zoe on 01628 421 760 email zoe@lackafoods.com www.theproteindrinksco.com
BODY IMAGE
+FEMALE PARTICIPATION IN EXERCISE
T
he Sunday Times launched its #fitnotthin campaign last month which has been welcomed here at REPs. It highlights the low participation of sport amongst school girls and how some of the most important barriers to participation are down to body image. There is a huge amount of work to be done to break down the view that being fit is not feminine, which serves as an obstacle to exercise from a young age and can extend to health and fitness habits in adult life.
them to stay active into adulthood. Schools particularly need to play their part in increasing physical activity among girls as much as possible so that being ‘feminine’ or ‘girly’ does not exclude being strong and fit.
“WE NEED TO BE BUILDING OUR CLIENTS’ CONFIDENCE IN TAKING PART IN PHYSICAL ACTIVITY”
The campaign launch included revealing and shocking statistics form the Women’s Sport and Fitness Foundation (WSFF), which show a clear gender divide from a very young age in sport participation; only 8% of 13 – 15 year old girls meet the recommended levels of participation compared to 15% of boys. As exercise professionals, we are a critical part of addressing this issue. Physical activity experiences must be used to motivate and inspire children to maintain the recommended levels of activity into adulthood and encourage participation in sport at a later stage of life. We must also work hard to educate girls and women about the benefits of being fit and strong to counter the perception that strength is a male specific-sphere. Women should not fear being strong. When properly qualified and accredited, we can use our roles effectively to inspire girls to engage in exercise and equip
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In the first week of its launch, the Sunday Times took two case studies, Ellie Goulding and Emily Maitlis, who both described how they came to exercise in their twenties, not at school. This experience seems to be part of a wider trend picked up on by the WSFF whereby girls drop out of sport at school, but that 57% of all women aged 16 and over want to do more exercise.
It is incumbent on exercise professionals to explain to clients the enormous variety of benefits that exercise can bring to mental and physical health, not just in terms of appearance. We need to be building our clients’ confidence in taking part in physical activity and promoting the benefits of being fit and strong.
Greg Small is head of membership for REPs. Greg’s experience includes gym instruction, personal training and fitness management, as well as running the national registers. He has 12 years experience within the active learning and leisure sector. www.exerciseregister.org
ALUMROF YEHW SSAM DILOS
PTW is a brand new directory and social media marketing tool for Personal Trainers. The platform gives YOU greater access to potential clients all for free! Take advantage of this fantastic offer today. Sign up and create your profile to be listed on the directory. Check out some of these major benefits: • Profile Wall • Full Bio • Upload Workout Videos • Upload Workout Photos • Blog • Client Reviews
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• Client Enquiries Sent Straight To Your Email • Link Your Profile To Your Website and Social Media Accounts • Share Link
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PTW LAUNCHES AN EXCITING NEW OFFICIAL PARTNERSHIP WITH PT MAGAZINE
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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 Complete Calisthenics: The Complete Guide to Bodyweight Exercise ISBN: 978-1-905367-54-2 | Price: £19.99 Available from: www.amazon.co.uk Using solely their bodyweight for resistance and relying on minimal equipment, readers will learn how to perform a range of exercises, such as push-ups, pull-ups, core exercises, and lower body exercises. Read this book, and develop the strongest and most capable physique ever. Complete Calisthenics includes everything you need to know, such as:
· Comprehensive background information to calisthenic training · Full range of mobility workouts · Step-by-step instructions with over 500 photographs to guide you through the exercises · Establishing a training program to realise your goals
Complete Calisthenics is the most detailed and comprehensive bodyweight exercise manual available on the market today. It is for anyone; male or female, beginner or advanced who is interested in building complete strength and taking their workouts and themselves to the next level.
Want to hear more about our health & fitness, bodywork and strength & conditioning titles? Sign up to our monthly newsletter today and receive your free stretching mousemat: www.lotuspublishing.co.uk
Events Special
EVENTS SPECIAL …
CYCLING EVENTS The Matlock “Top Ten” Challenge
The Velopace Big Dipper Sportive
www.darkwhitecycling.co.uk
www.velopace.com
DATE: Saturday 25th October VENUE: The Whitworth Centre, Station Road, Darley Dale, Derbyshire, DE4 2EQ EVENT TYPE: Cycle Sportive (Non-Competitive)
DATE: Sunday 12th October VENUE: The Observatory Science Centre at Herstmonceux castle, Hailsham, East Sussex, BN27 1RN EVENT TYPE: Cycle Sportive (Non-Competitive)
Tackle the famous hill climbs surrounding Matlock. This is an extremely challenging short sportive with ride options of 60km and 30km based in the Derwent Valley and surrounding countryside.
Reduced entry to the Observatory Science Centre at Herstmonceux Castle. Centre at Herstmonceux Castle is available for riders families. Registration is from 6.30am and start time is from 7.30 to 9.30am.
Legs of Steel
Cycling Weekly Box Hill Original
www.legsofsteel.co.uk
www.ukcyclingevents.co.uk
DATE: 27th September VENUE: Surrey Hills Box Hill National Trust Park Boxhill Road, Tadworth, Surrey, KT20 7LB EVENT TYPE: Cycle Sportive (Non-Competitive)
DATE: Sunday 5th October VENUE: Sundown Park Racecourse, Portsmouth Rd, Esher, Surrey, KT10 9AJ EVENT TYPE: Road
The Surrey Legs of Steel 2014 is a challenging cyclosportive in the Surrey Hills starting and finishing in Box Hill. The ride will take place on Saturday 27th September 2014, with riders rolling out between 8am and 9:30am.
It is quite a challenge, with awesome hills to get the legs pumping and amazing descents to get the heart racing. Taking in the best of the varied landscape of the Surrey Hills and the North Downs.
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EVENTS//
2014 Ikano Robin Hood Marathon, Half Marathon and Mini Marathon 28 September 2014 www.robinhoodhalfmarathon.co.uk Get ready to lace up those trainers, the Ikano Robin Hood Marathon, Half Marathon and Mini Marathon returns to the City of Nottingham on Sunday 28 September 2014. Don’t delay – sign up now and join Robin Hood and his merry men at this iconic event.
The Cycle Show 26-28 September | www.cycleshow.co.uk The Cycle Show, the UK’s number one cycling exhibition, returns to the NEC Birmingham this year from the 26th to 28th September. After another record attendance in 2013, the show has expanded into a new hall, wIth new exhibitors including Fisher Outdoor, Halfords/ Boardman and Beacon and returning favourites including Pinarello, Trek, Colnago, Assos, Vulpine and Garmin. New attractions include a freestyle MTB dirt jumping contest with Monster’s Sam Pilgrim, elite cyclocross racing, a four-man roller race, BMX spine ramp comp, plus the return of the premium road bike track and three other test tracks.
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Santa Run 7 December Victoria Park, London Reg Fee: £22 with £100 min sponsorship. Visit www.mstrust. org.uk/santarun for more info. The Santa Run is a really fun event which gets you in the festive spirit! Join 3,000 other Santas taking part in either the 5K or 10K route. Run for the MS Trust and we will support you every step of the way, with free 10K training advice, free MS Trust cotton T-shirt, comprehensive fundraising pack with personalised sponsor forms and every penny you raise will make a difference for people with MS.
Go Sober for October 1–31 October 2014 www.gosober.org.uk Are boozy nights out leaving you hungover, sluggish and broke? Are you craving glowing skin and get-upand-go? Then, Macmillan Cancer Support has the perfect tonic! The Go Sober fundraising challenge, which runs from 1st – 31st October 2014, encourages people to abstain from alcohol for a month – and be sponsored by their friends and family to do so. This is the second year of Go Sober and Macmillan is hoping to beat the £2million raised in 2013. Head to www.gosober.org.uk now to sign up for Go Sober, and to get hints and tips on how to complete the challenge.
The Fit Festival
ASSEMBLY ROOMS EDINBURGH
18-19 October 2014 | thefitfestival.co.uk
The Fit Festival is coming to the Assembly Rooms in Edinburgh 18th and 19th of October 2014. th th OCTOBERon 18the & 19 2014
It’s a health and fitness event featuring exhibitors from health, nutrition and fitness and is the first of its kind in Scotland. The Assembly Rooms has recently had a £9.2 million pound refurbishment and is centrally located with trains, buses and now trams stopping closely. FF leaflet A5 new.indd 1
21/07/2014 20:41
Leisure Industry Week www.liw.co.uk | 30 Sept - 2 Oct In this diverse and vibrant industry LIW’s role is to provide the annual meeting place for leisure professionals from all walks of leisure and to connect you with the latest products, services and innovations the market has to offer. With the help of our leading exhibitors and industry experts, LIW is the place to be to do business, see what’s new and get fresh ideas and continue to provide the best services and experiences for your members and customers.
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MIRRORED SOLUTIONS
FOR YOUR GYM
M
irrors for Training offer the very best quality in mirrored solutions, specialising in the performing arts and leisure industry. They offer cost effective solutions, throughout the UK and Europe.
As mirror experts, Mirrors for Training dedicate their service to offering the best mirrored solution to individual requirements, and to your budgets and deadlines. Their range of products is manufactured to the highest standards (in their UK factory) using only the best quality components to offer a warranty that is not matched by any other supplier. Strong and built to last years, each mirror is steel framed unit powder coated in black or white finish, and supplied as a single unit. Most importantly, no assembly is required, and therefore the products have no components that might fail over time like other systems. There is also a three year guarantee no other supplier can match!
areas including fitness, performing arts, archery, rowing and golf.
TURN ANY ROOM INTO A MULTI-FUNCTIONAL STUDIO OR PROFESSIONAL TRAINING AREA Built with the user in mind, portable mirrors are designed to be moved around. Perfect for use around different equipment, they have locking wheels for extra safety and are suitable for use for all ages. They stack together to take up a minimal amount of storage and they fit through standard doorways.
“PORTABLE MIRRORS ARE WORTH EVERY PENNY OF THE INVESTMENT AS THEY CAN BE USED IN SO MANY DIFFERENT WAYS”
Portable mirrors (mirrors on wheels) are a fantastic feature to add to your facilities, and worth every penny of the investment as they can be used in so many different ways. They’re useful not only for dance but they’re also great for use in all kinds of
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Permanent mirrored walls may not be an option for you for many reasons, so portable mirrors from Mirrors For Training may be the perfect solution. Mirrors on wheels rather than mirrors fixed to walls give you the option to move them around different rooms or even outside. They really are the ultimate training aid and may be the perfect addition to your venue.
www.mirrorsfortraining.co.uk
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mountain biking. It is permanently lubricated and impervious to mechanical malfunctions and weather factors. IDS allows Nuseti Bikes to go through any terrain, even muddy, sandy or rocky trails, with no risk to any drive’s failure. The IDS is also waterproof and environmentally friendly and the bike’s
“ANYONE WHO ENJOYS MOUNTAIN BIKING WILL BE STUNNED BY THE IDS’ POTENTIAL” design also eliminates chain malfunction, as it keeps the chain working in perfect alignment all of the time.
POLISH MOUNTAIN BIKE CHAMPION DESIGNS BIKE WITH INNER DRIVE SYSTEM
“Anyone who enjoys mountain biking will be stunned by the IDS’ potential. With this drive, you will simply discover mountain biking once again in a new, better way – free from any drive’s malfunctions and free form frequent maintenance. Whatever you were afraid to do with your bike on trails just because you thought that something could go wrong with your bike’s drive, now you can do it—and that makes a huge difference in riding comfort,” said Zielinski. Zielinski, who has won seven national championships and also made it twice to the podium of European Championships, designed the bike based on his own experience. The visual concept was created in 2008, and the working prototype followed in 2010. Since then, the project has successfully passed through the number of tests related to the IDS’ performance. “We are currently working on developing a carbon fiber frame, which is the last stage of development in our game changing project,” said Zielinski.
ountain bike racing champion Gregory Zielinski has drawn from his sixteen years of racing to design a bike that is unlike any other. The Nuseti Bike has been in the design stages for over the past five years, and now Zielinski has launched a crowdfunding campaign to raise £500,000 to continue development and begin producing bikes.
Nuseti Bikes’ IDS is very low maintenance and allows the cyclist to ride without any interruption on any terrain. Not only can riders switch gears during full pedaling power, but they can also switch gears without pedaling. Nuseti Bikes also feature a quick release rear wheel axle that allows riders to take off the wheel in just a few seconds. This bike perfectly combines all features significant for both amateur and professional riders.
Nuseti features the Inner Drive System (IDS), which is a completely encapsulated drive unit designed especially for
For more information, visit kck.st/1mQ0eWG
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able to use it to provide a total body cardiovascular workout that is easy on the lower body joints and yet more effective than running, cycling and even swimming! However its rapid growth in the UK is not purely due to the rapid results clients gain from Nordic walking but because they ENJOY it! The experts at Nordic walking UK believe this is due to a number of factors and train their Instructors to recognise what draws people to it as an activity and how to ensure they continue to progress and stay motivated.
BRIDGING THE AGE GAP NORDIC WALKING HOLDS SOMETHING FOR EVERYONE
A
fitness professional who dismisses Nordic walking as something for the unfit or older generation is seriously missing a trick. It actually provides a personal trainer with the equivalent of a cross training machine that can be used outdoors for clients of all levels. In fact a skilled fitness professional will be
The fact that it is effective yet gentle is a key attraction along with the proven mood boosting effects of exercising outdoors but for many it’s the sociable nature of the activity that has the greatest pull. Thanks to the propulsion gained from using Nordic walking poles correctly, clients are able to walk faster and further than usual but can still chat to others and enjoy their surroundings. “A large proportion of enquiries to our Instructors come from those seeking sociable, motivating and effective group classes” says Gill Stewart of Nordic walking UK “ just like those that prefer the studio to the gym” she adds. The beauty of Nordic walking is that a good Instructor can have a range of sessions from wellbeing and weight loss to circuits and ski fit and many are now introducing on- line booking and membership options in order to cater for their growing customer base. For more information about Nordic Walking see www.nordicwalking.co.uk or call 01392 956856
Instructors required across the UK to join our award winning team! WE PROVIDE EVERYTHING YOU NEED TO OPERATE A REWARDING OUTDOOR FITNESS BUSINESS.
TRAINING ACADEMY: • Outdoor Qualifications including exercise referral • Ski fit, circuits and other cpd modules • Business training from leading experts
COMPLETE BUSINESS SOLUTIONS: • Website with store • On line booking system • Business administration tools • Marketing tool kit • Payment & membership DDs
We’re changing the face of fitness and need inspirational instructors NOW!
www.nordicwalking.co.uk
e: training@nordicwalking.co.uk t: 01392 956856
MAKE THE MOST OF
WORLD CAR FREE DAY W
e have all sat in traffic on the way to work half asleep and thought ‘I wish I wasn’t here’ and we all hate paying over the odds to fill up with fuel. Plus it’s better to burn calories rather than emissions, so we are supporting World Car Free Day which falls on 22nd September this year. The aim of this is to clear the streets around the globe for one day and for people to enjoy traveling in a sustainable and environmentally friendly way be it running, cycling, walking or skipping. The hope is, that by partaking in the car free day people will extend their car-free activity into the future, for as long as possible to help ease congestion and pollution and make a healthier lifestyle choice. There are many different organisations in place to help support those willing to give it a go, and we aim to shed some light on what’s available should you wish to take up the challenge.
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Stats show we are already well on our way to accepting that other modes of transport are available. The 2011 Census Analysis, Cycling to Work Release found that the number of London residents cycling to work has more than doubled in the last ten years. People were most likely to cycle if they lived in urban areas, and men were more likely to cycle to work than women. This was due to a 144% increase in cycling to work among residents of Inner London coupled with a 45% increase among residents of Outer London. There were substantial increases in many other large English and Welsh cities; the numbers of people cycling to work in Brighton, Bristol, Manchester, Newcastle and Sheffield all increased by over 80%, while in Cardiff there was a 65% increase. Streets Alive has promoted and organised traffic-free street events since 2001, having been inspired by the car free day movement with the aim of reducing the impact of vehicles on our lives. They have found: “The more traffic and parking, the less liveable our towns and neighbourhoods are. Key research that we supported shows that friendships on busy traffic streets are a quarter of quiet streets”. They regularly support neighbour, street and town centre events so it’s well worth a look to see what is happening in your area. One site that aims to encourage people to engage in the outdoors is the Running Bug, 10% of their members don’t own a car and they are hoping for this to increase as more and more people take to commuting and exercising by foot or bike. Understandably there are many hazards to commuting with so many cars on the road and it’s important to be safe. British Cycling offer some great advice for commuters with tips including planning your route properly beforehand, wearing overshoes and using mud-flaps! The Running Bug has a feature called bugmiles, a virtual running club where you can log your miles, track your progress, and get instant feedback, support, and motivation from thousands of other runners. With the average worker in Britain spending fifty-four minutes commuting each day that’s quite a few weekly bugmiles. The Running Bug is now the second biggest running site in the UK. With over 200,000 members, they aim to be the most supportive social network for runners, connecting 250,000 monthly users through unique social and community tools across the site, helping them to become better runners but also sharing and engaging with other runners in the process. The Cycling Bug replicates much of the functionality of The Running Bug, and shares its ethos of promoting active living, with over 10,000 followers already it’s another great site supporting a growing community of active people. Nick Anderson, head coach at www.runningwithus.com @Nickandersonrun says, “Running to work has fantastic health and social benefits, use that dead time before work to get your training in, boost blood flow and stay more alert and focused at work. When you get home you will have the evening to spend with friends and family”.
“RUNNING TO WORK HAS FANTASTIC HEALTH AND SOCIAL BENEFITS, USE THAT DEAD TIME BEFORE WORK TO GET YOUR TRAINING IN, BOOST BLOOD FLOW AND STAY MORE ALERT AND FOCUSED AT WORK” The office of National statistics did a report earlier this year, which examined the relationship between commuting to work and personal wellbeing. The results showed that cycling for sixteen to thirty minutes is associated with lower happiness and higher anxiety due to extra stress through traffic, while cycling for longer periods of over thirty minutes does not have a negative effect on personal wellbeing. These results suggest those cycling longer distances benefit the most, as they have a longer ride with greater physical satisfaction. Men in their early forties have the longest commutes in the UK, spending more than sixty-seven minutes on average getting to and from work every day, according to a report published in November by the Trade Union Congress. Breaking it up with a cycle or run and a short bus ride is surely worth a try. There are some great campaigns around to help encourage Britain as a whole to get more active. ‘Britain on Foot’ and ‘The Outdoor Industries Association’ have welcomed the
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newly launched All-Party Commission on Physical Activity report, which sets out clear recommendations to tackle the growing physical inactivity epidemic in the UK, which costs the UK economy £20bn and causes 37,000 premature deaths in England alone.
“THERE ARE SOME GREAT CAMPAIGNS AROUND TO HELP ENCOURAGE BRITAIN AS A WHOLE TO GET MORE ACTIVE” Go Sky Ride believes that riding to work saves you money, keeps you fit and can be quicker than public transport or the car. They have published tips to help you get started, which include checking your route, sorting your clothing, finding a buddy, checking your bike and finding out about the facilities in your work place. For anyone who has to do the school run, they have another dimension to contend with, which can make it even harder to stray away from the car. Luckily kiddidrop.com was
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started earlier this year. It is a social network which connects parents wanting to share the school run. Many councils and subsequently schools are incorporating it within their travel plans, saving parents time, fuel costs, and helping the environment. Kiddi drop aim to improve the physical and emotional experience for children and parents by developing flexible and innovative solutions for the school run. It’s clear to see that we as a nation are open to choosing alternative methods of travel to work, especially cycling which is currently enjoying a huge boom. CTC Cycling Statistics found that in London, cycle use on main roads for the 2012/13 financial year was 176%, which we hope will continue to increase. Plus there are schemes and sites available to help you find advice, routes, tips, and most importantly support, as that is what will keep you going on those Monday mornings when you would much rather stay in bed!
When people get out of their cars, they should stay out of their cars. It is up to us, it is up to our cities, and our governments to help create permanent change to benefit pedestrians, cyclists, and other people who do not drive cars. Follow World Car Free Day on www.facebook.com/worldcarfreeday
THE LEADERS IN HIGH INTENSITY INTERVAL TRAINING
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Ufit WHAT’S INSIDE? • 50G ESSENTIAL PROTEIN • 4.7G HEART HEALTHY FIBRE • VITAMINS & MINERALS • LOW IN FAT AND NO ADDED SUGAR
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UFIT PRO50 IS POWER PACKED WITH 50G OF PROTEIN GOODNESS WITH ADDED FIBRE, VITAMINS AND MINERALS. Low in fat and naturally rich ion amino acids, Ufir Pro50 has been specifically formulated to support the demands of an active lifestyle and can contribute to the growth and maintenance of healthy muscle. www.theproteindrinksco.co.uk/ufit-pro50.html
TORAH TRIES IT… T
his month, I’ve tried out a range of products including the Addaday massage roller and Neon Leggings from Be An Athlete. I’ve also tried out the Deep Heat Generation Knee Support from Fireactiv, and I even got a second opinion from a very reliable source- my dad. I will start by reviewing the leggings as I have had the most use out of them:
Fireactiv Deep Heat Generation Knee Support (£54.95) I tried out this knee support to see how it held up when exercising and how comfortable it was. I was impressed with the support that it gave and how it felt when doing physical activity. However I thought my dad would be a better judge of its merits as he has suffered with knee pain over the past year. My dad started wearing the support just to do his daily activities, and he said that he felt a difference almost straight away but the real telling sign was when he took the dogs for a walk and he noticed a huge reduction in pain, which the two stage deep heat therapy played a big part in. What I noticed when wearing the grip was that it reduced excess movement, which really added to the feeling of support given. The price tag seems to be at the higher end for this product but if you’re in a lot of pain it seems to be well worth a try! www.fireactiv.com
Ladies Classic Leggings from Be An Athlete (£37) What first struck me as different about these leggings is that that they are quite a tight fit. With Lycra, the material is quite stretchy but with these leggings from Be An Athlete, you get the feeling that all your wobbly bits are being held in. My favourite type of exercise is lower body, so I’ve well and truly tested these leggings and I’m happy to report that the leggings feel great even after a hardcore session. www.baaclothing.com
Massage Roller from Addaday (£30) I have really enjoyed reviewing the Addaday massage roller and it’s so soothing after you’ve had a good session at the gym. I tried the Original Roller, which is designed to allow for optimal blood flow around muscle groups. I think this is a great product for anyone who pushes themselves physically on a regular basis. I wouldn’t usually want to pay £30 for an accessory like this, but having tried the product I actually think it’s really worth it! www.addaday.com
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10 minutes with
LAUREL ALPER
PERSONAL TRAINER WHY DID YOU DECIDE TO BECOME A PERSONAL TRAINER? I was always sports mad, playing netball, tennis and hockey at school. I also roller-skated everywhere or cycled plus my dad regularly took me to football from a young age. I continued playing tennis throughout my adult life and, in the early days, I needed to be faster and more powerful around the court, which led me to the world of fitness. I was totally hooked after my very first training session and needed more answers than the fitness instructors could provide! After qualifying as a Nutritional Therapist, realising the correlation between food and fitness and my love of training, I decided to add to my skill set and qualify as a Personal Trainer.
HOW DO YOU MOTIVATE PEOPLE INTO GETTING, AND STAYING, FIT? I try to lead by example by keeping fit and eating healthily without being extreme. People don’t realise that they don’t have to annihilate themselves at the gym or starve themselves to feel good. Motivation comes from seeing results, so I always start off with suggesting small changes, waiting for clients to see the difference in how they look and feel, then adding changes as time goes by. Visualisation is a great tool plus having weekly goals and supporting clients out of hours!! I also write about fitness for various magazines, which, I hope, inspires and motivates.
WHEN YOU MEET A NEW CLIENT, WHAT EVALUATIONS WOULD YOU DO TO DETERMINE THE APPROPRIATE FITNESS PROGRAMME? I treat everyone as a blank page when I first assess them. Medical history, exercise history and their goals all play a pivotal role. I test aerobic capacity, blood pressure, body fat ratio and flexibility. I also check posture because poor posture and weak muscle tone can lead to injury over time and result in poor technique when exercising.
IF A CLIENT SUFFERS AN INJURY DURING A SESSION, HOW DO YOU HANDLE IT? Thankfully that hasn’t happened to me! However, I am always checking on a client’s fitness workout when they are away from
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me and provide appropriate training advice. Plus, I am hot on correct technique and safe, effective exercise. Knowledge of exercise adaptations is vital considering there are many reasons why people can’t do certain movements, from injury to medical conditions, i.e arthritis.
WHAT MAKES YOU A SUCCESSFUL PT? IS IT TRAINING YOU’VE HAD, KIT YOU USE, OR IS IT SOMETHING ABOUT YOUR PERSONALITY? Experience is key! If you’ve just qualified, it is really important to work in a gym. To train lots of different types of people and see other trainers at work. Personality is really important, you must be positive, smiley and encouraging. It’s also important to keep learning, there are always new ideas about fitness and food and you need to be aware of them.
WHAT IS YOUR FAVOURITE THING ABOUT YOUR JOB? Receiving heartfelt thank yous when I’ve changed the direction of someone’s lifestyle for the better! It’s something that stays with me and, hopefully, with them, forever.
IS IT DIFFICULT TO JUGGLE SO MANY PROJECTS AT ONCE? No the different aspects of my job is what makes it so appealing. I jump from a post-natal client to a Pilates client to a nutrition client which keeps me fully engaged. I absolutely love writing about fitness and, believe it or not, I mostly do that in my downtime!
WHAT DO YOU FEEL IS THE BIGGEST PROBLEM PERSONAL TRAINERS FACE? Being self-employed is tough as clients can be inconsistent but overall much better than working in a gym where the pay is not comparable to the level of service PTs offer.
Laurel Alper, Personal Trainer, Pilates Instructor and Ante/Post Natal. @laurelfittips, www.facebook.com/laurelfittips, www.laurelalper.co.uk
Calling all personal trainers! From Generic to GENETIC! the future of health and fitness is here! Every good trainer knows there’s no such thing as a ‘one size fits all’ approach to training, so join us to learn how to harness the power of DNA and help your clients achieve their fitness goals quicker with DNAFit, by playing to their individual genetic strengths! Based on research underpinned by the latest in genetic science, DNAFit is the new frontier in health and fitness. Using the power of DNA it is now possible to bring you a deeper knowledge of your clients than ever before, it’s fitness on the most personal level possible. A simple swab test is all it takes to unlock your clients’ genetic code and allow them to adapt their lifestyle to their personal needs. Fitness wORKsHOps
nutRitiOn wORKsHOps
Sport GeneticS - the new frontier in Sport and fitneSS
nUtriGeneticS – the power of perSonaLiSed nUtrition
DNAFit Master Trainer Nicholas Jones combines theory and practice to show you how to develop personalised training programmes based on genotype reports.
Dr Keith Grimaldi PhD, one of the founder fathers of Nutrigenetics, will combine theory and practice to show you how to develop personalised diet programmes based on genotype reports. Dr. Grimaldi was Chief Scientist of the world’s first personal genetics company Sciona until 2008. Ongoing research includes involvement with NuGO in the food4Me project and iccS, athens in the eurheaLth project. Dr. Grimaldi is also the Chief Scientific Officer of DNAFit Lifesciences Limited.
Nicholas holds a Masters degree in Strength and Conditioning and has been coaching high performance Olympic-level athletes for over 10 years. • earn 6 reps points
DATES:
26th September 10th October
14th November 12th December
DATES:
25th September 9th October
13th November 11th December
REGISTER NOW TO ATTEND OUR WORKSHOPS: www.dnafit.com CALL +44 (0) 845 463 4635 FOR MORE DETAILS On cOmpletiOn yOu will as a minimum: Understand the role of Genetics in health and fitness
Join us at our impressive new central london venue* and take the first step towards bringing your practice closer to understanding the fast growing world of nutrigenomics.
Understand how to interpret DNAFit reports for the benefit of your clients, therefore maximizing their return on results Become an Official DNAFit Trainer Learn how to apply dnafit with your clients have exclusive access to our discount B2B prices Gain free advertising on our website Qualify for discounted DNAFit Diet training course to further enhance your business
Sign up for both the Fitness and Nutrition one-day workshops and pay only £249! ReGisteR nOw anD leaRn HOw tO taKe yOuR Business tO tHe neXt leVel!
Where?* The Royal Society of Medicine, Chandos House, 2 Queen Anne Street, London W1G 9LQ Cost of the Event: £159
Please contact: info@dnafit.com +44 (0) 845 463 4635 for details.