PT Magazine October 14 by PT Live

£4

OCTOBER 2014

BEATING BREAST CANCER OLYMPIC WORLD CHAMPIONSHIP MEDALLIST NOVLENE WILLIAMS-MILLS TALKS ABOUT HER JOURNEY

PHYSIOTHERAPY AS PRE-HAB RATHER THAN RE-HAB Georgina Spenceley on giving your body an M.O.T

BRING A NIGHT OUT TO YOUR WORKOUT ENLIGHTEN YOUR CLIENTS WITH A GLOWING CLUBBERCISE WORKOUT

EDITOR'S LETTER

PTmagazine

welcome

Hi PT readers,

PUBLISHER Myles Davies EDITOR Torah Dee torah@ptmagazine.co.uk

and Winter sports events so don’t get downhearted. Check out our Events pages from page 80.

REGULARS EDITOR Poppy Davidson poppy@ptmagazine.co.uk

National Physiotherapy Month so check out our features. Georgina Spenceley talks about physiotherapy as a type of pre-hab instead

DESIGN Juliet Symes studio@ptmagazine.co.uk

We hope you enjoy this issue and don’t forget, Steve Miller is always available to answer

MULTIMEDIA DESIGN Adam Daniels adamd@ptmagazine.co.uk DIGITAL ADVERTISING MANAGER Jay Jerome jay@ptmagazine.co.uk

Torah Dee

ADVERTISING MANAGER Adam Reynolds adam@ptmagazine.co.uk

Hello everyone, I hope you all enjoyed the September issue and got inspired by cycling to work.

SENIOR ADVERTISING EXECUTIVE Yasmine Brown yasmine@ptmagazine.co.uk

This month is a breast cancer issue, so for that we have an amazing article from Novlene Williams-Mills, who suffered from cancer during the 2012 Olympic games; it’s a must read on page 20. Product

GENERAL info@ptmagazine.co.uk ACCOUNTS Emma Rayner emma@ptmagazine.co.uk

existing new trend called Voga is hitting London this month so have a look at page 47 @PTMagazine

yummy Halloween inspired recipe. We have also given you an Eat Fit review in aid of

/PTMagazine ON THE COVER: Check out the Clubbercise workout on pages 36+37

Keep in touch and let us know what you think!

Poppy Davidson

PUBLISHERS: Magic Fountain Media Ltd, Office 10-18, Epsilon House, Masterlord Office Village, Ipswich, Suffolk, IP3 9FJ PRINTED BY: The Magazine Printing Company PLEASE NOTE: Points of view expressed in articles by contributing writers and in advertisements included in PT Magazine, do not necessarily represent those of the publishers. While every effort has been made to ensure the accuracy if information contained in PT Magazine, no legal responsibility will be accepted by the publishers for incidents arising from use of information published. All rights, including moral rights, reserved. COPYRIGHT: No part of this publication may be reproduced, stored in a retrievable system, or transmitted in any form or by any means without the prior written consent of the publishers. ©Magic Fountain Media Ltd. Printed in the UK by The Magazine Printing Company using only paper from FSC/PEFC suppliers www.magprint.co.uk

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15 IT’S MORE THAN WORK, IT’S FAMILY

CONTENTS

Greg Sellar reflects on his career in the fitness industry and on how fitness impacts relationships.

17 PHYSIOTHERAPY AS PREHAB RATHER THAN REHAB

Georgina Spenceley talks about how physiotherapy doesn’t have to just be for post-injury clients.

18 TAKE A BREATHER:

COULD RESPIRATORY MUSCLE TRAINING ENHANCE YOUR PERFORMANCE?

Sports Scientist James Hewitt explores the benefits of respiratory muscle training.

22 THE 4 PILLARS OF FITNESS BUSINESS MARKETING Lincoln Bryden discusses his marketing strategy for how to gain more clients.

26 HOW TO CUSTOMISE YOUR CARDIO WORKOUT

This article shows that a “one size fits all” strategy doesn’t have to apply to your cardio workout.

28 GETTING NOTICED AS A NEW PERSONAL TRAINER Ron Terry gives his advice on getting noticed.

30 GYM FLOOR MARKETING 8 INDUSTRY FOCUS

The latest news from the industry.

11 #FITFAM

Richard Callender talks about this huge hashtag trend and the sentiment behind it.

13 ECCENTRIC TRAINING

Kristoph Thompson demonstrates how to turn the negative into positive.

Tom Godwin on making the most of marketing yourself on the gym floor.

32 THE IMPORTANCE OF MOVEMENT

Daniel Lawrence highlights how physiotherapy and personal training can work in harmony together.

33 BASIC FIRST AID TIPS

Make sure you know these basic first aid tips for when you or a client suffers an injury.

BEATING BREAST CANCER

Olympic champion Novlene Williams-Mills shares her story of overcoming breast cancer

34 HOW TO RETAIN YOUR PERSONAL TRAINING CLIENTS Mark Egan offers his advice on client retention.

36 CLUBBERCISE WORKOUT

Clubbercise show us a dance fitness Ibiza vibe workout.

39 MY WORKOUT WITH … FITNESS BLENDER

5 EXERCISES TO PREVENT BACK PAIN

Jamie Lloyd gives his insight into back pain as we celebrate National Physiotherapy Month

Join Kelli and Daniel this month for another fantastic workout.

40 SANDROPE WORKOUT

Check out this excellent SandRope Workout form Kristoph Thompson. For your chance to win a SandRope make sure to see our Giveaways page on page 24.

44 KETTLEBELL WORKOUT

Craig Libby delivers another excellent workout this month.

46 TRY SOMETHING NEW

74 WHAT TYPE OF LEARNER

Think Madonna, think yoga – it’s Voga!

Ben Jackson gives his advice on choosing the right training course for you.

ARE YOU?

THIS MONTH …

48 CHOCOLATE WEEK

Marie Felton shares her yummy chocolate chia seed pudding recipe and gives us the facts about our favourite treat.

75 FIND OUT ABOUT

49 CHOCOLATE WEEK HEALTHY INDULGENCE REVIEWS

76 BUSINESS ADVICE FOR PERSONAL TRAINERS FROM SALMAN KASSAM OF SALECCA

We review some scrummy chocolate for Chocolate Week.

Read Salman’s advice on specializing your offerings as a PT .

51 PRODUCT PROFILES: PINK

78 THE ROLE OF THE

WELLNESS COACHING

From Group X Training.

experts Kristoph Thompson

52 NEW KIT IN TOWN

80 EVENTS SPECIAL

This month we’re focusing on autumn and winter challenges.

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.

54 BEST EXERCISES FOR

81 PILATES V YOGA

Richard Callender

WORKOUT KIT

This month we’ve got a pink workout kit especially for breast cancer awareness month. Check out what’s new in town this month!

YOUR MUSCLES

How the Internet has impacted the industry in recent years.

Pilates deemed 'more dynamic' by experts.

Find out how you can get the best workout for the muscles you are targeting.

87 BEST ON TEST

57 GO CLUBBING BUT STILL GET RIPPED

Sci-mx tell us how to keep in shape after a night out.

59 EAT FIT

Try these delicious recipes from Morrisons, Netmums, Gold Standard Nutrition and Protein Chef.

This month we review First Aid kits.

88 FITNESS TIPS: BLAST YOUR CLIENTS’ BINGO WINGS IN THIRTY MINUTES Take a look at these simple tips from Laurel Alper.

89 PHYSICAL ACTIVITY

INTERVENTIONS

62 MACMILLAN MOCKTAILS

Great mocktail recipes from Macmillan Cancer Charity, in celebration of go sober for October.

73 POPPY PICKS

INTERNET IN THE FITNESS INDUSTRY

New research indicates people taking part in physical activity interventions exhibit a positive change in behaviour.

90 10 MINUTES WITH…

This month we interview James Evans, the co-founder of Extreme Bootcamps.

Find out what Poppy Picked for her Pumpkin Soup recipe this month.

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.

Georgina Spenceley

EVENTS

Events for your diary this autumn and winter. Stay Sober for October this month with Macmillan

Georgina is a freelance writer, aport therapist, fitness instructor and nutritionist. For more info go to www.fitcetera.co.uk

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INDUSTRY

FOCUS WELCOME TO THE INDUSTRY FOCUS PAGE. IF YOU’VE GOT AN ANNOUNCEMENT, GET IN TOUCH WITH US AT EDITOR@PTMAGAZINE.CO.UK

JOIN IN ANNOUNCE OFFICIAL PARTNERSHIP WITH INTERSPORT Join In, a London 2012 legacy charity that puts more volunteers into community sport, is pleased to announce that international sporting goods retailer, Intersport, has become an Official Partner. Together, Join In and Intersport aim to strengthen their existing relationships with grass roots sports clubs and make a lasting difference to community sports groups across the UK. Intersport is a multinational organisation that prides itself on its sports knowledge and understanding of its customers’ needs. Each of its stores is at the heart of the local community and is a trusted source of expert advice to sports consumers across all ages and abilities. Intersport’s brand concept, ‘Sport to the People’, recognises its customers’ passion for sport and the essential role that the community plays within sport and physical activity. Join In is a London 2012 legacy charity that puts more volunteers into community sport. For further information visit www.joininuk.org

FREE KETTFUSION TASTER SESSIONS AT HEALTH + FITNESS EXPO MANCHESTER If you’re looking to add a new class to your repertoire to boost income as well as offering clients a unique, fun and exhilarating body sculpting workout then look no further than KETTFusion, a 60-minute fitness class that fuses a kettlebell workout with mixed martial arts exercises.

PHYSICAL COMPANY ENHANCES FUNCTIONAL RANGE WITH TRX Physical Company, leaders in forward thinking fitness equipment, have been named as a distributor for TRX Suspension Trainers and Rip Trainers. These portable functional training solutions are ideal for personal trainers working with clients in any setting and can be used to perform hundreds of functional exercises to help reach clients’ goals. Alongside the Suspension Trainers and Rip Trainers, Physical Company are also providing a full range of TRX products including a catalogue of clever anchoring solutions to cater for personal training studios and clubs of all shapes and sizes. These include the TRX XMOUNT, a small piece of hardware that provides an easy anchor for one to two TRX Suspension Trainers or Rip Trainers; the TRX MULTIMOUNT, a wall mounted pull-up bar perfect for training clients in small spaces and the TRX RIP GROUP Stand – the ideal solution for small group training -which stores up to 10 Rip Trainers. For more information visit www.physicalcompany.co.uk

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Created by advanced Kettlercise instructor and 2nd Dan Shotokan martial artist, Michael Ross, this class delivers a high intensity, explosive workout that’s suitable for everyone. Using tribal rhythms to get clients in the zone, KETTFusion focuses on using lightweight kettlebells and high repetitions to sculpt and tone the body from head-to-toe, burning fat and calories, fast! If you want to find out more then why not visit KETTFusion on stand H25 at the Health & Fitness Expo in Manchester, or even take part in a free 30-minute taster session and experience a class that will keep clients coming back for more! www.kettfusion.com

GLOBAL DANCE-FITNESS PHENOMENON ZUMBA LAUNCHES FIRST MULTIMEDIA CAMPAIGN “LET IT MOVE YOU” The largest branded dance-fitness company in the world, that has spread joy and changed lives in more than 180 countries, is taking its contagious movement to multimedia with its first 360-degree brand campaign “Let it Move You.” The phrase, which will now serve as Zumba’s official tagline, draws out the passion that lives deep within everyone. It’s a feeling that moves you not only in a physical sense, but also emotionally, telling you to break free and bust a move; a feeling that stays with you long after the Zumba® class is over. In the coming weeks, the advert will launch during prime-time television across Greater London and then on repeat slots across a portfolio of ITV channels. www.zumba.com

NEW LOOK NUFFIELD HEALTH CITY GYM Nuffield Health has launched their new look London City gym following an extensive redevelopment of their flagship gym which at over 80,000sq ft makes it the largest facility in the city. The newly refurbishes gym has truly elite facilities, including the brand new Athletic Zone which is the only training space of its kind in the city. Nuffield Health has also treated members to the latest in fitness technology with the introduction of new Life Fitness cardio and Insignia Series resistance equipment (the first in the UK), as well as a purpose built Wattbike Performance Zone with interactive screens. www.nuffieldhealth.com

SUNWISE® TO INTRODUCE INNOVATIVE NEW LENS SYSTEM CHROMAFUSION® 2.0 In 2015 the success of Sunwise® will be reflected by the company’s latest products in British eyewear innovation. Sunwise is excited to introduce multiple new ranges in 2015, offering bright and bold British designs whilst boasting innovative features new to the eyewear market. 2015 will see Sunwise® meeting the needs of customers with the introduction of retro fashion ranges whilst developing new sports eyewear with the latest in lens technology of the highest quality.

PT Follow @PTWorldwideuk @n_kira @chrisdohertyfit @KLopezPT @dynamicfit @minniinaPT @cwiteleyPT @cathtoupin @Clowe_Nutrition @mAsini_46 @Androsupplement @SwitchFituk @Gareth_H_ @fittoyou @LauraBlacklaws

Chromafusion® 2.0 features panoramic lenses which include fantastic colour balance in all viewing conditions with light control for use all year round. The innovative 2.0 anti-fog advanced technology eliminates the need to cut holes into the lenses. Whilst the water-repellent feature performs in all weather conditions, the sheer platinum colour coatings complete the new season’s looks. www.sunwise.co.uk

ALTERG’S ANTI-GRAVITY TREADMILL GOES MOBILE! AlterG, manufacturers of the world’s first Anti-Gravity Treadmill, has launched its mobile showroom enabling potential customers to trial the ground breaking NASA technology on their doorstep. By simply booking a slot on the AlterG Anti-Gravity Treadmill and receiving a demo at a time and location that is convenient, it has never been easier for professionals in the industry to experience this unique way of training and rehabilitating. www.alterg.com

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Les Mills GRIT™ is backed by solid scientific research. Our recent studies in conjunction with Pennsylvania State University have been published in the Journal of Preventive Medicine and Open Journal of Fitness Research.

Studies prove that 30 minutes of Les Mills GRIT™ twice a week significantly changes fitness, body composition and lowers risk factors for cardiovascular disease – even in healthy, active individuals.

Les Mills has over 30 years’ experience in international fitness programming, instructor training and workout delivery. Les Mills works with all major record labels ensuring the best soundtrack for the most motivating workouts.

someone’s life on social media means you create the kind of personal intimacy with a larger body of individuals that you previously only would have experienced with your closest friends...or family. What makes the ‘#fitfam’ so powerful is that it is a deep well of resource that can help support you both personally and professionally dependent on how you view it.

“#FITFAM TRANSCENDS OUR DIFFERENCES AND FOCUSES SOLELY ON WHAT WE ARE LINKED BY, A PASSION FOR THE HEALTH AND FITNESS INDUSTRY”

#FITFAM O

ne of the greatest daily pleasures for me in the industry is seeing the growth of the hashtag ‘#fitfam’ moniker, which I see used across social media on a regular basis and highlights the close affiliation with which many fitness professionals share with each other and other fitness participants. By definition ‘#fitfam’ is an abbreviation of ‘fitness family’ and the term ‘family’ is what we should be focusing on as we try to develop the industry and move forwards as a unified force. Family is often described as being “a group of peoples from a common stock” (Google) and I love the idea that the millions of fitness professionals worldwide, of all ages, from many cultures, of all sexual orientations, are all fundamentally linked by the same passion and all share a common theme. I switch on the news to see war, poverty, greed and death because of people’s beliefs, religion, culture, sex,

By Richard Callender

land and money. But at the same time, I could walk into most gyms and find a mix of cultures, religions, wealth and beliefs all sharing the same floor, equipment, studio and space without compromise or prejudice. This is the power of the #fitfam, where it transcends our differences and focuses solely on what we are linked by, a passion for the health and fitness industry. In this day and age, the traditional family has become deconstructed and it pales in comparison to what it was once perceived to be only a few decades ago. But what has also happened across this time is the manner and ease in which we communicate with each other on a regular basis, which has allowed us the benefit of increasing our friendship groups outside of our neighbourhoods, across our nations and worldwide. The benefits of this are too mammoth to list here, but knowing you can pick up a phone, text, email, Skype or follow

You will make new acquaintances, close friendships and working relationships knowing you have a shared and common interest. It is an ever evolving network of businesses, products and people that you can tap into on a local, regional and national level. Develop and increase the number of social and personal groups you are affiliated with to improve your reputation, increase your database and find new opportunities. Social media will assist in your ‘brand’ being seen by other #fitfam members and allow your sphere of influence to increase as it is shared, experienced and recommended. You will learn from industry experts, share knowledge with your peers and continue to educate yourself to become a better trainer and professional. At the end of the day, the fitness industry has always been a hard product to define as it encompasses so many different genres ranging from health to performance and science to entertainment. But, throughout it all, we are all a part of one of the world’s greatest families which will support you as you grow, pick you up when you are down and forgive you when you make your mistakes. Why? Because that is what family does.

www.armageddonfitness.com

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IT’S NEW! IT’S DIFFERENT! IT’S DYNAMIC! IT’S UNIQUE!

KETTFusion is a brand new toning and conditioning program that uses a combination of kettlebells, martial arts, modern music and tribal rhythms. It is little wonder that KETTFusion is already making waves across Europe with so many benefits on offer including weight loss, strength, stamina, core fitness, cardio vascular fitness and so much more! It’s not only the great results that make people want to keep coming back for more, it’s also the way that it’s presented that makes it so much more effective, exciting and fun to be involved with. The demo video at WWW.KETTFUSION.COM puts it all in a nutshell! We are offering all sorts of great incentives, to give you an amazing deal and you can even 'try before you buy' with a complimentary class so that you can see for yourself how well this dynamic program really works. Try a class or see a demonstration, at Manchester’s 1st Health and Fitness Expo on the 11th and 12th of October So if you want to find out more about the new exercise regime that people are raving about in France, Spain and the UK, contact Michael and the team at KETTFusion HQ for information and much more.

FOR MORE INFORMATION, CONTACT:

www.kettfusion.com 01663 747494 (24hrs) / 0781 057 6303 kettfusion@gmail.com www.facebook.com/kettfusion

® @kettfusion

Where Kettlebells meet M artial Arts

ECCENTRIC TRAINING TURNING THE NEGATIVE INTO A POSITIVE

sing the lowering phase of a movement is a simple, effective and yet often overlooked means of challenging your clients. Increasing the length of time during the eccentric phase of the movement increases the time under tension and the overall stress caused by a given exercise. In a time when we’re looking for novel and cutting-edge means of training, we can sometimes neglect the more conventional programming options. Eccentric training is easy to implement and has benefits to both you and your client. Since the client will be able to lift more weight eccentrically than concentric phase, it is possible to expose them to supramaximal loads, which in turn can result in hypertrophy or strength gains. Be warned though, this form of training will increase the likelihood of DOMS! Slowing the speed of the eccentric phase to five or six seconds results in a more controlled movement and a weight that is much more appropriate for the client – especially when they are training on their own. Typically when the weight increases, the potential for bad form also increases as the client becomes preoccupied with clanking the weight from point A to B. Lengthening the eccentric phase increases the challenge without having to add weight. In some cases this might mean lengthening the lifespan of certain equipment, therefore postponing the purchase of additional kit. It can also reduce the need to carry extra equipment to a training session, which is

particularly useful when training clients outside of the studio environment. Manipulating the negative can be beneficial when combining exercises, for example enabling you to use the same barbell for a superset or pairing two exercises that otherwise might not work together when both are performed at the same tempo.

“HOWEVER YOU USE ECCENTRIC TRAINING, YOU’LL STILL NEED TO CUE THE MOVEMENT SPEED AND RANGE OF MOTION” There are a number of different options when programming eccentric training. You can perform the concentric phase of the movement for the client, allowing them to focus solely on the eccentric. This method does allow you to work with supramaximal loads but may not be suitable for all exercises. Using the forced or assisted reps method, the client will be able to complete additional reps past the point of fatigue. You can provide the minimal amount of assistance for the concentric phase, with

by Kristoph Thompson

the client performing the eccentric phase on their own – at the same or a slowed tempo. In some cases, the client can perform a modified version of the concentric phase and a more challenging version during the eccentric phase. One example would be performing a full push-up for the eccentric phase, then dropping to the knees and performing a modified push-up for the concentric phase. This method works well when the client is training alone. Descending eccentrics involves reducing the length of the eccentric phase by one second each rep until the eccentric portion of the last rep is one second. Five or six reps per set work well, providing a combination of a challenging weight without sacrificing form. If you were performing six reps then the eccentric of the first rep would be six seconds, then five seconds, four seconds and so on until all six reps have been completed. However you use eccentric training, you’ll still need to cue the movement speed and range of motion. The temptation to speed up the movement or shorten the range of motion is strong, especially as the client becomes fatigued. Stick to your guns and drop the weight if need be as a controlled movement is required to the key to the majority of training goals.

www.sideways8.co.uk

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by Greg Sellar

IT’S MORE THAN WORK IT’S FAMILY W

ith five days left in the UK before I head back to Sydney for what I’m calling my “next chapter”, I’m reminded of the many memories my UK-based fitness career has provided over the last sixteen years. I came to the country from Australia via the USA and was put out on the road almost immediately by Brent and Jane Waller from FitPro. Coincidentally they were able to come to a leaving party last weekend, having just moved back here from Perth after a decade away. It was great to see them – truly a case of going full circle. Over the years, I’ve had the ability and have been fortunate enough to work with some amazing people. Each one has gone on to do amazing things and become true professionals. One of the most notable of last week was good friend Jay Blahnik, who after working for years with brands like Schwinn, BOSU, Nautilus, Equinox and Nike, was approached by Apple to be the Health and Fitness Expert behind the new Health app and fitness applications on Apple’s new watch. To see the progression from studio instructor, to respected presenter, industry guru and global brand expert, it’s truly inspiring to witness first-hand the heights that people in our industry can reach for.

Working in the fitness industry has given me everything I have. Being away from my family, has meant that my work has played an important part in my life and as a result these key people in the industry have

“STOP THE CATEGORISATION OF YOURSELF AS A “SO-AND-SO” TRAINER, A “SOAND-SO” EXPERT OR A FOLLOWER OF ‘SO-AND-SO’” become my family in many ways. Families by definition support each other and when I look back on the support I’ve received in my time in the UK, it’s provided by a long list of wonderful people who all care enormously about what they do, and each other. As a trainer, with long days and often lessthan enthusiastic clients, it’s easy to get

bogged down in the idea that what you do is just a job. Doing a job is something you are disconnected from- something that is a chore and something that is a means to an end. If you could have been a part of my leaving party last weekend, you’d be in no doubt that what we do and who we surround ourselves with are more than just work – they are family. How many of you have a friend network that you’ve met through fitness? How many of you have met a loved one, partner or best friend through fitness? Most will be able to answer yes to at least one of those three questions and that’s because together, we’re an industry that thrives on like-minded great people and ideas, a passion for life and the ability to live that life to the fullest potential. My message to you moving forward is to stop the categorisation of yourself as a “soand-so” trainer, a “so-and-so” expert or a follower of “so-and-so”, and embrace being part of an organic, flowing, larger collective of people who all share your love for this industry we call fitness. We are family.

www.gregsellar.com

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PHYSIOTHERAPY

AS PRE-HAB RATHER THAN RE-HAB by Georgina Spenceley

hysiotherapists. They’re the people your clients see when they’re injured, right? If prevention is better than cure, could physiotherapy be the key to staying injury free?

WHAT IS REHAB? Rehabilitation, coming from the Latin prefix re-, meaning “again”, and habitare, meaning “make fit”, is the act of restoring something to it’s original state. In physiotherapy terms, this is achieved through the treatment of impairment or deformity by physical methods such as massage, heat treatment, and exercise. These treatments have been the driving force behind getting athletes back to performance after an injury. Following her famous withdrawal from the Beijing Olympics in 2008 due to fractures in her foot, Jessica Ennis had to relearn the mechanics of walking. Her physio, Alison Rose, helped her every step of the way. Now, Rose, and the rest of Ennis’s team, focuses on keeping her away from the treatment room and on the track.

STEP IN PRE-HAB By identifying deficiencies in an individual’s posture, muscle balance and movement patterns, a physiotherapist or sports therapist can help to address issues that are known to directly result in, or act as precursors to injury.

Ennis’s physio now watches her run, walk, throw, etc. and checks everything is working as it should be. Looking at the alignment of her neck, shoulders, spine, pelvis and ankles, Ennis is given specific exercises and stretches to help bring her back into alignment. Ennis also has a twiceweekly sports massage, easing the muscles and joints from the pounding they take in her training.

“MANY THERAPISTS, INCLUDING MYSELF, NOW OFFER A BODY MOT” The human body is a complicated thing. If one area is out of alignment or not moving as it should, it can affect other areas. If the pelvis is misaligned, it can affect the shoulders; if there are mobility issues in the ankles, this can throw out the hips, knees, back, etc. In my own sports massage practice, I look out for tight spots that could become a problem later. I also regularly observe my clients’ posture and movement patterns to look out for traits that could lead to niggles and injuries.

a regular appointment could mean the difference between a client being on that start line at a race or watching it from the sideline.

THE BODY MOT Every year we take our cars for an MOT and service, just one of the steps we take to make sure that the four wheels we are so dependent on are in tip top working condition. So I pose the question, do our clients’ bodies not deserve the same? Many therapists, including myself, now offer a Body MOT. By assessing functional movement patterns, range of motion, standing posture, walking and running gait and more, many imbalances can be highlighted. A treatment plan of manual intervention, physical exercises, self manual therapy and stretches can be put together to address any issues identified, and regular follow ups scheduled, keeping an eye on patient progress, but also looking out for any further issues that may have developed. So if your client is training for a big race, or is serious about keeping their performance levels high, why not suggest they consider a little pre-hab and see a physiotherapist or sports therapist?

www.fitcetera.com

Performing these small checks during

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TAKE A BREATHER:

COULD RESPIRATORY MUSCLE TRAINING ENHANCE YOUR PERFORMANCE?

ou lean forward, driving down on to the pedals, legs exploding, chest burning, mouth wide open, sucking as much air as possible into your hungry lungs. Maybe you’re climbing a mountain or locked onto a spin bike, but regardless of the activity, as exercise intensity increases, ventilation speeds up to meet the demands, helping provide oxygen to body tissues and eliminate carbon dioxide. Tidal volume - the depth of each breath - increases and breathing rate becomes more rapid. During exercise, pulmonary ventilation - the volume of air inhaled and exhaled every minute - may increase by 600%! Intense breathing efforts come at a cost; respiratory muscles, like all other skeletal muscles, produce mechanical work and consume energy. During heavy exercise, the effort of breathing may account for more than 15% of total oxygen consumption(1). It’s been suggested that rates of blood flow

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to the respiratory muscles may equal or even exceed those to the muscles moving the limbs during peak exercise conditions. Consequently scientists have dedicated large amounts of time and resources to exploring whether it’s possible to improve the function of respiratory muscles and whether this could enhance exercise performance.

WEIGHT TRAINING FOR YOUR RESPIRATORY MUSCLES Many inspiratory muscle training (IMT) studies have been conducted, too many to list here, so this article will cherry-pick a few to illustrate some key points. In 1998, Caine and McConnell conducted a study in which a group of subjects trained with a device to increase resistance to inspiration. The resistance was equivalent to 50% of their peak inspiratory pressure, effectively your one rep max for breathing

in. The subjects trained for thirty breaths, twice a day for four weeks. This simple protocol increased inspiratory muscle strength by 31% and inspiratory muscle endurance by nearly 28%. (2) Given the large workload of the inspiratory muscles, many researchers have wondered how much these muscles contributed to the accumulation of blood lactate during intense exercise. In 2008, Brown et al. concluded that training the inspiratory muscles helped to reduce blood lactate concentrations during whole body exercise (3). In 2012, Brown went on to test the effects of IMT on blood lactate and oxygen uptake at the onset of exercise. Their conclusions suggested that IMT resulted in an increase in the oxidative and/or lactate transport capacity of the inspiratory muscles (2). So, it’s clear that the inspiratory muscles can be trained, getting stronger for longer, better at oxidising fuel and metabolizing lactate,

researchers suggested that this was likely due to the fact that IMT significantly reduced the subject’s RPE during the performance test.

MAKE IT FEEL EASIER - GO FASTER! RPE is strongly associated with exercise performance - if you can make it feel easier, you will probably go faster! Historically physiological research has been based on the assumption that fatigue is mainly a result of running out of energy and/ or metabolites accumulating (e.g. blood lactate). However increasing evidence is pointing to the brain as a central limiter, reducing our performance long before energy reserves run out or the tissues experience a chemical catastrophe (6,7). To suggest that fatigue is mediated by either brain or body in entirety is a false dichotomy; it’s likely a combination of both, but in the context of IMT, the fact that this form of training can make exercise feel easier may be it’s greatest gift to enhancing human performance. If the brain perceives that an effort is easier, it will allow the muscles to work harder. In the 2008 Edwards study, the fact the IMT significantly reduced RPE during extended high-intensity exercise should be of great interest to athletes at all levels.

exercise (cycling). Activity in the respiratory muscles significantly increased (measured with EMG) relative to performing IMT in isolation. These results suggest that combining IMT with cycling may significantly enhance its training effect (9). Practically, this kind of training could be carried out by determining a ‘1-rep max’ with a PowerBreathe, before carrying out the 30 breath protocol at 40% of this whilst riding on a stationary trainer, exercise or spin bike, perhaps before a conventional training session.

THE FINAL BREATH Some takeaway points: During heavy exercise, pulmonary ventilation may increase by 600%. Breathing may account for more than 15% of total oxygen consumption. Inspiratory muscles can be trained, resulting in increased strength, endurance, reduced blood lactate concentration and RPE. A simple protocol of 30 breaths, twice daily is sufficient to significantly improve performance. More advanced trainers may wish to experiment with using IMT during aerobic exercise to enhance the training effect.

HOW CAN YOU DO IT?

but could this make us swifter cyclists or faster runners?

CAN RESPIRATORY MUSCLE TRAINING ENHANCE PERFORMANCE? There aren’t any prizes for stronger lungs, but in 2002, Romer et al. found that IMT significantly reduced RPE (Rating of Perceived Exertion) and improved 20km and 40km cycling time trial performance, relative to a placebo (4). In 2008, Edwards et al. set out to test whether IMT combined with cardiovascular training was more effective than cardiovascular training alone at improving 5000m run performance (5). The results were compelling. Sixteen subjects completed a four week cardio programme. Half of the group combined cardio with daily IMT sessions. Whilst the performance of both groups was enhanced, the IMT group’s performance improved twice as much (-4.3% vs. -2.2%). Interestingly the

So if you want to improve your performance through IMT, what’s the most effective way to do it? To start with, you need to purchase an inspiratory muscle-training device. In the UK, the market leader is PowerBreathe. These devices provide resistance to load the inspiratory muscles when breathing. As your strength increases the load can be increased proportionally to facilitate progression. With units starting at around £30, it’s a very cost effective entry point into the world of IMT. Numerous studies have demonstrated that a simple protocol of 30 breaths, twice daily for 4-12 weeks, followed by a maintenance period in which training is reduced by 2/3rds, can significantly improve the strength and endurance of respiratory muscles associated with enhanced endurance performance and reduced RPE (8).

James Hewitt is Sports Scientist, Business Developer and former Elite racer with a passion for helping cyclists use science and technology to improve their performance. www.jameshewitt.net

References 1. Dempsey et al., 1996. www.ncbi.nlm.nih.gov/ pubmed/8882999 2. Brown et al., 2012. www.ncbi.nlm.nih.govpubmed/21964908 ?dopt=Citation 3. Brown et al., 2008. www.powerbreathe.com/media/wysiwyg/ pdfs/MTreducesBloodLactateConcentrationDuring VolitionalHyperpnoea.pdf 4. Romer et al., 2002. www.powerbreathe.com/media/wysiwyg/ pdfs/ROMER_EffectsOfIMTonTimeTrialPerformanceInTrained Cyclists.pdf 5. Edwards et al. 2008. http://bjsm.bmj.com/content/ early/2008/03/04/bjsm.2007.045377.abstract 6. Noakes et al., 2004. http://www.ncbi.nlm.nih.gov/pmc/

IMT DURING EXERCISE Less well known is the use of IMT whilst exercising. In 2013, Hellyer et al. conducted a study involving 10 subjects carrying out IMT at 40% maximal inspiratory pressure whilst simultaneously performing aerobic

articles/PMC1724943/ 7. Lambert et al., 2005. http://bjsm.bmj.com/content/39/1/52 8. Romer & McConnell, 2003. http://www.ncbi.nlm.nih.gov/ pubmed/12569211 http://www.powerbreathe.com/wpblog/ wp-content/uploads/CaineMcConnellabstractERJ98.pdf 9. Hellyer et al., 2013. http://www.ncbi.nlm.nih.gov/ pubmed/24345967

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BEATING BREAST CANCER I

’m an Olympic World Championship and Commonwealth Medalist and also a two-year breast cancer survivor. I was diagnosed with breast cancer just a couple weeks before the London 2012 Olympics. At the time I found out I told no one apart from my husband Jameel Mills, some family members and really close friends. I decided to still go and compete at the London Games, where I got 5th in the 400m and helped Team Jamaica to win a Bronze Medal in the 4x400m relays. Three days after the games I underwent my first surgery, a lumpectomy. However my margins were not clear so a month later I made the decision to do a double mastectomy with reconstructive surgery. January 2013 was my last and final surgery and after months of recovery and tough training I was able to make the Jamaica Team to Moscow Russia for the World Championships. I also won my 7th Jamaica National title in the 400m at the national championships. Many people asked me how are you still doing this after everything you’ve been through. What gives you the strength and the courage to keep going? I can find many reasons but my husband played a big role in getting me back there; he was my rock and is still my rock. Through all of it my number one support system was my family and friends, they are what kept me going, but at the end of the day I simply could not do this without God. I’m

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“AFTER ALL THE SURGERIES I WAS LEFT PRETTY TIRED AND BEAT UP BUT I JUST DID NOT WANT TO GIVE UP THAT EASY” a strong believer in my faith and I think He put me in a position so others can see that in spite of what we may go through, we should never give up.

I’ve been running for so long that when cancer came I decided I was not going to let it beat me. I felt so empty because everything happened so fast and I did not know anything else apart from running: running is my love and passion and I decided I would give it another, if my body would allow me to. After all the surgeries I was left pretty tired and beat up but I just did not want to give up that easy. 2013 was a really slow year for me not having a full background season, I did not have the best year and at the end of the season I wanted to just give up, but I was encouraged to give it another season with a full background and see how it will play out. That brings me to the 2014 season, I think I am having a great season so far winning my 8th National title, becoming Silver medalist at the Commonwealth in the 400m and Gold medalist in the 4x400m relay. I also won the Diamond League in the 400m. These are the things that keep me going, seeing the rewards of the work I put in and also getting emails and text messages from people telling me I am their inspiration.

Novlene Williams-Mills is an Olympic and World Champion medalist for Jamaica, wife and a breast cancer survivor. www.twitter.com/williams_mills

ÂŠSCI-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

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THE 4 PILLARS

OF FITNESS BUSINESS MARKETING

by Lincoln Bryden

he 4 Pillars are basically a marketing tool that you can use to track how you will get clients into your business. It all starts with obtaining leads, gaining their interest, creating an experience and selling them what they need.

LEAD GENERATION The first pillar is lead generation. When developing your fitness business plan you need to be able to clearly establish how you will get people interested in what you have to offer. Most of the time when starting out, you are working with a shoestring budget. With little or no budget to work with it is even more important to be able to identify possible strategies for collecting leads. There are two ways to get leads in your business. Internal and External lead

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generation. Internal lead generation comes from within your business, things like referrals, networking, relationship marketing, and word of mouth. External lead generation happens outside the four walls of your business. This includes networking, email marketing, social media, business of the month, and joint ventures. As a new business you may have trouble thinking of internal lead generation strategies that you can put in place. So how do you go about getting internal leads? The first place you should start is with your current contacts. Pick up your phone and look at all of the contacts you have listed. Make sure that each one of those people that is local has been individually, personally, contacted by you. If it is a good fit, invite them in for a free trial or some type of special offer. If it isn’t a good fit find out if they know of anyone that might be

interested and ask them to introduce you to them. Internal lead generation really is that simple. All you have to do is look at your current contacts and those in your network and find out if they can present you with an opportunity or if they might be able to connect you to someone that can. The more value you try to add to this conversation the better off you will be as well. If you go in trying to sell to people straight away you will get turned down nine times out of ten. However if you go in making it all about the person and finding out how you can help them you will quickly find opportunities that you never knew existed right within your current network. Other simple and effective internal lead generation strategies that should be a staple in any personal training business

plan are point of sale referrals and referral campaigns. Getting referrals isn’t as easy as it used to be. The old school way of giving away a t-shirt for the contact info of three to five friends just isn’t working any more.

them get to where they want to be. After your trial period has ended you can then upsell them to your core offering.

The best referral strategies make it easy for the client to refer and keep it at the top of their mind. At the point of sale people are more excited than they will ever be to get started with you and they will want to tell their friends.

Your core offerings are the third pillar. These core offerings are based on the decision you made on how you will deliver your services. This can be one to one training, semi private training or even group exercise.

Two easy ways to capitalise on this opportunity are to (1) invite them to bring a friend with them to the next session for free or (2) give them a gift to give to a friend that allows you to capture the friend’s information. Bring a friend days, weeks and even months are huge hits in the fitness community. Try to include at least a few opportunities to allow your current clients to expose their friends and family to what you do. External lead generation is a bit easier to get started when you are a new fitness training business. The top two ways to generate leads quickly and ensure they are quality leads is to formulate joint ventures or strategic alliances. These partnerships allow you to work with other businesses in a joint effort to add more value to your clients experience while simultaneously gaining exposure to their clients/customers. The key to making joint ventures successful is in adding value first and making it easy for the business to refer their customers to you. A useful strategy that I used when I was training a lot was compiling a print newsletter (remember those?), with the local massage therapist, nutritionist and chiropractor. We each contributed an article to the newsletter, which then included our contact details. This was then distributed to all of our contacts, which meant that our services were consistently being promoted to new faces

FRONT END OFFERS The second pillar is having a solid Front End Offer. This is the experience builder. It is what allows a new lead to experience what you have to offer them with a low barrier to entry. In the past we have seen this primarily in free trials. You can also consider Jump Start Programs, Challenges, and Contests. The idea then is that you amaze your prospects with your knowledge, energy and show them that you are the person to help

CORE OFFERINGS

“TRY TO INCLUDE AT LEAST A FEW OPPORTUNITIES TO ALLOW YOUR CURRENT CLIENTS TO EXPOSE THEIR FRIENDS AND FAMILY TO WHAT YOU DO” BACK END OFFERINGS The final pillar is back end offerings. Your program creates a need for more. As your clients start making progress they will be seeking more information on nutrition, supplements and training. Find ways to deliver this information, products or services to them and use it. Creating upsells to offer your clients in nutrition coaching, workshops, or accountability programs is a great way to get them better results and increase the amount of money that client is worth to you. Outlining these four pillars in your fitness business plan will help you lay out your marketing strategies and ensure that you are seeing the BIG picture when it comes to developing your business.

Lincoln 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 www.metaboliceffectuk.com which offers hormonal small group training and PT courses.

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Giveaways Win!

We’ve got some fantastic prizes to give away this month courtesy of Physical Company. The SandRope and the Powerbag are excellent training tools for personal trainers and hardcore fitness enthusiasts alike and we’ve got one of each to give away, available to subscribers only!

POWERBAG The Powerbag is an extremely effective functional training tool that provides a crossover between Olympic lifting, medicine ball work and core stability training. These weighted bags are filled with sand and are constructed with flexible handles making them more challenging to lift than conventional weights. Available in 8 colour combinations and weights from 5kg to 45kg. www.physicalcompany.co.uk We are giving away one 7.5kg Powerbag worth £58.99

MIA TUI

SANDROPE The new SandRope from Hyperwear contains shifting sand that ups the intensity of a workout, providing a challenging, fun and versatile personal training tool. At just three metres long, the SandRope takes up less space than a traditional battling rope making it ideal for use in a personal training studio. Available in two weights: 15Ibs and 30Ibs. www.physicalcompany.co.uk One lucky winner will receive a 15Ibs SandRope and anchor kit worth £196.99

Mia Tui is the British label behind functional and fashionable bags for the busy women on the go. In this special edition of PT Magazine you could win Mia Tui’s signature Tote ‘Amelie’ which has been designed with the modern Gym goer in mind. As with all Mia Tui bags, Amelie comes with a unique internal organisation system that includes a water bottle holder and clear PVC wallets perfect for shampoo and toiletries. No matter how busy life gets, The Amelie will help you endure every challenge, getting you from A to B without breaking a sweat! www.miatui.com Price: £63.00 in Chocolate, Aubergine, Steel Blue, Black, Red, Pink, Teal, Pewter and Silver.

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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HOW TO CUSTOMISE YOUR CARDIO WORKOUT

re you tired of spending those minutes on a treadmill or simply walking down the street? These are the most common forms of workouts that people usually get used to. Most of them also consider this to be a part of the cardio exercises that they need to perform before performing the actual workout routine. But repeating the same things everyday can be a bit boring. Performing the same kinds of workouts everyday also makes the body get used to it and thus you may not be able to see the expected results. Once the body gets used to a routine, you will see less results and this will be a reason for you to feel discouraged and there are chances that you will lose interest in working out. Another reason that most people give for skipping cardio is that they are tired. You cannot blame your trainer or the exercise for this loss of interest. It is you who can be your greatest motivator and competitor. You need to make up your mind to get used to things and routines that will help you maintain interest in working out and also a method that will help you get better results. A few modifications in your cardio routine will help. Let us take a look at the ways in which you can customise your cardio workouts to make them more interesting. These are the forms that are performed by many known athletes during their regular workout routine.

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Using a Step Mill differently: A step mill is commonly used to perform cardio exercises. The use of the equipment can

“CUSTOMISING YOUR CARDIO DOES NOT ONLY MEAN PERFORMING SOMETHING REALLY DIFFICULT OR SOMETHING THAT IS COMPLETELY NEW TO YOU” also be modified according to one’s ability and interest. This will make the workouts on a step mill more fun and exciting. One can perform sprints, miss a step or even move towards the right and left while working out on this. Farmer’s Walk: This is called the farmer’s walk since you have to walk a few miles carrying dumb bells in both your hands. You just need to pick dumb bells in both your hands, keeping your arms straight downwards; you can walk for about 100

feet. This can be repeated for about ten to fifteen rounds with intervals. Food and Supplement: Cardio is usually considered to be a warming up exercise that should be performed before any heavy workouts. There are a variety of protein rich foods or a number of workout and pre workout supplements that will help in building metabolism and also strengthen you to perform better. Customising your cardio does not only mean performing something really difficult or something that is completely new to you. You can simply think of anything that will help you warm up your muscles and prepare them well for further exercises. The intensity of the cardio should be decided according to the intensity of the workout that you would be performing and also the physical acceptance that one’s body might offer. This guest post was from, James Hundson, a well known fitness trainer who has been training people who want to lose weight, build muscles and increase their strength. He has studied various fitness techniques that are suitable for people with different body composition. His blogs have been revealing various exercising techniques and diet plans that contribute well in a successful fitness regime.

www.michaelwoodblog.com

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GETTING NOTICED AS A NEW PERSONAL TRAINER by Ron Terry

he biggest challenge for any newly qualified personal trainer is building up a steady flow of clients. You may have completed your Level 3 qualification, fixed the insurance, printed the business cards and tightened up the business plan, but the hard work really begins when you start trying to get noticed. Starting from scratch can be a daunting prospect for any new business, but there are many ways the fledgling fitness professional can turn themselves from a speck in the industry into a competitive force in the field.

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Here are a few of my top tips aimed at new PTs looking to speed up the process.

Start with you. Think about what makes you different to other PTs in your area and what qualities and skills make you unique. Research your competition and work out how you can break the mould. For instance you might have a specialist qualification, or a high-profile sporting achievement, which can both help you stand out from the crowd.

Marketing starts on your doorstep. Ensure people around you know what you do for a living. Everyone knows who the landlord in their local pub is. He’s not usually the one manning the bar or checking the barrels. More often he’s the one chatting with customers, making sure that they know that they can have fun, but civilised fun, and he’s in charge. In the same way, making sure that everyone knows you’re a personal trainer means networking with local people and businesses, and amplifying those characteristics that promote your personal

Be consistent with branding. Consistency across any marketing, in print or online, is vital. Those engaging with your business need to feel that information from different touch-points belong together in order to strengthen your brand and improve customer experience. Logos and colours should be identical and you should have one ‘voice’ regardless of where you place information.

Be social media savvy. Facebook, Twitter and LinkedIn pages should be created and maintained. They are all valuable marketing and networking tools that should reflect you and your brand ethos. Be concise, relevant and inviting with all your activity and reply to those that interact as quickly as possible. Discuss topical, pertinent news and reach out to local and national businesses on a daily basis to make yourself known.

Create a sharp-looking website. Creating a professional looking website is easier than ever with numerous free website builders available online. This means there are no excuses for not having a sharp-looking hub for your digital presence. If using a pre-made template, make subtle changes to distinguish yours from others. Use your own images and avoid stock photos, which can sometimes feel a little impersonal. Less is more so keep things simple and provide your potential clients with what they need to know in a friendly, but professional, manner. Update your site regularly to encourage people to re-visit.

Increase online traffic. trainer persona. Having ‘PERSONAL TRAINER’ printed across the back of any uniform is a cheap, fool-proof way of announcing your arrival as a PT.

Get listed. The more your name is referenced in publications and listed on websites, the greater your overall exposure and wider your potential audience. www.freeindex.com and yell.com are two of the larger online options, but regional listings can be just as important. Local community magazines, online and in print, may also be worth a look.

It’s all well and good having web and social media content published, but you’ll need to drive potential clients to these sites to make a real impact. Using appropriate key words, fresh content, and backlinks from trusted websites can all help to give you more authority online. Time and effort is required to climb search engine rankings but it is possible to speed up the process. Invest a little time in understanding how ‘search engine optimisation’ works – it’s not as daunting as it may first sound.

Start blogging. Creating a blog directed at your target audience can allow your personality to shine through while providing valuable

information for your audience. You can highlight your areas of expertise and build up your credibility as an expert. Post regularly and keep things topical to capture the imagination and promote engagement from your readers. Having a well-written blog will attract attention from current and potential clients.

Embrace video. Video is still massively under-used so adding dynamic content to your website, blog or dedicated YouTube channel will demand attention. You don’t need to be a budding Steven Spielberg, but high quality video and sound will ooze professionalism. A mood-setting montage, showing you at work, is a good starting point. Fitness is about action, and video can convey things words and still images cannot.

Teach classes. Teaching fitness classes provides a captive audience to showcase your skills as a PT and can bring valuable exposure. You will be valued as an instructor and can build on this by letting everyone know what else you can do. Offering PT taster sessions to class members should be standard, allowing you to get to know people on a more personal level while demonstrating your talents.

Use your clients. Offering an incentive to some clients to help promote you as a PT can be an effective way of publicising your business. Supplying each one with a branded t-shirt to be worn during gym sessions is a great way to create brand awareness in the exact place you need it. Ask them to post casually on social networks about your sessions and their achievements with you. Don’t make it an obligation but offer a small discount to those you think would be happy to do so.

Ron Terry is a Personal Trainer and Fitness Writer operating in South-West England and London. A Bath University Sports Science Graduate, he spent 5 years as a Professional Sports Performance Analyst before forming SWITCH FIT UK. www.switchfituk.co.uk

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GYM FLOOR

MARKETING T

here seems to be a common misconception that the key method for gym based personal trainers to sign up new clients is to walk the floor and basically hard sell free taster sessions. The hope being that these can be converted into paying clients.

Gym users are becoming increasingly savvy as to what is behind the extremely kindhearted offer from a new personal trainer to give them a free taster. Now don’t get me wrong, being on the gym floor is a vital part in your marketing but your focus should not initially be the sale, it should be all about building your reputation and brand. If you walk the floor with the intention

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of having as many positive interactions as possible, and this could be anything such as helping a member by offering some advice, to spot them or just a bit of general conversation. There is an old saying, not sure who originally said it but ‘people buy off those they know, like and trust’. By having as many positive interactions as possible you are starting to become one of the trainers in the gym that the members know, like and most importantly trust.

So in what ways can you help to build reputation and image within the gym? Below I have listed and discussed some of what I feel are the key elements of gym floor reputation building.

by Tom Goodwin

Attendance at gym events. Many gyms use a wide variety of events to make the venue more of a social hub. Common events are based around sports such as tennis, football, etc… Also many gyms hold regular socials such as curry nights, comedy nights, attendance at these kind of events will help you to build your profile amongst the membership. Competitions. These are a great way to meet the membership, either by taking part yourself or by organising a competition. Walking the gym floor. This old school approach is still very valid, and helps to increase your number of gym floor interactions. However a massive word of warning, clients are getting very savvy to

try before they buy and see you in action teaching a class. Gym floor classes. By being in front of a group on a regular basis you have the opportunity to get known and prospective clients have the chance to try before they buy. This also offers you the opportunity to regularly make class attendee offers, such as discounted initial sessions for those who attend your class. Charity events. If there is a charity event, such as a 10k in aid of Oxfam, why not offer your time for free to train the group? This will allow you to get some great visibility within the gym and possibly in the local press. Newsletter/blog contributions. Many gyms have venue newsletters that are generally written by the manager, if you have a good writing style you will normally have your hand bitten off if you offer to take some of the strain and write a regular column. There is one major problem with gym floor marketing for the average personal trainer. As more and more trainers move over to rental style agreements there is a strong incentive to be profitable from an early stage within a gym, this leads to a common personal training phenomenon where trainers start to panic sell. This is the worst thing ever as clients can normally see straight through your desperation and it can be a major turn off for them. The key to success is visibility and reputation, if you become the best known and respected personal trainer within the gym the sales will follow!

ACTION POINTS the whole gym floor sales process so going up to clients offering free personal training taster sessions may make some clients run for the hills. Just as when somebody knocks on your door offering to do a free survey of your driveway… you know what is coming next! You should come across as least sales orientated as possible and show a genuine desire to help the client. This is often remembered and if and when a client is ready to look at personal training they will come to you. Inductions. Being on hand to induct new members into the gym can again pay off in terms of making that initial connection with a client. If you have inducted them you are the person that they may actively seek out if they decide to go down the route of

personal training. The induction should be used as a period of time that will allow you to get to know the individual better and in a low-key manner show your skills as a personal trainer. PT open evening/day. This kind of event is an amazing chance for prospective clients to meet and sample what personal training is all about. I have found that if these are run in an informal drop-in style they tend to have the greatest effect. Class tuition. There is no better way to build reputation within a gym than to have a slot on the studio timetable, this allows you to meet clients who may not generally brave it onto the gym floor, and also allows an opportunity for interested clients to

• Make a list of the above approaches that you feel will work for you. • Write a plan of how you can implement these, with a calendar of events. • Take action and start to improve your gym floor visibility.

Tom Godwin (@TomForesight) is the managing director of Foresight Fitness Services. He specialises in exercise referral and corrective exercise and helping other personal trainers improve their business. He is also involved with personal trainer education as a tutor, assessor and IQA. www.TomGodwin.co.uk

@PTMAGAZINE 31

realise this with personal training studios and gyms offering both exercise and therapy services. There is still further to go with the potential for more integration between the professions. As a physiotherapist and lecturer, I often welcome Personal Trainers onto my rehabilitation course (FdSc Rehabilitation, Plymouth University) or K-Taping courses (Rocktape UK) and immediately notice their advanced knowledge of movement and the ability to work with clients on a one-to-one basis. I believe the skill-set of a Personal Trainer can be dramatically improved with a few simple techniques to unlock movement potential using tried and tested therapeutic methods. One of these is massage, a popular add-on for trainers, K-taping is also proving popular as I see more trainers joining our Rocktape courses, especially in London where I find Personal Trainers are abreast of the latest and most cutting edge developments within their profession.

THE IMPORTANCE OF

MOVE MENT 1

59 people died. Well this may be a drastic way to start an article but it has got your attention.This ‘159’ figure is one of the results of a 6 year study involving 2002 people with an age range of 51 to 80. Each individual underwent a simple movement assessment called the sitting rising test (SRT). The aim of this test is to stand from a sitting position without using your hands or knees or losing balance. Each unit increase in the SRT score showed a 21% improvement in survival. Furthermore it may not surprise you that a poor test score was reported in the majority of the 159 subjects who died before the end of the study. It is well known that aerobic fitness is strongly related to survival, but the study also shows that maintaining high levels of

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body flexibility, muscle strength, powerto-body weight ratio and co-ordination are not only good for performing daily activities but have a favourable influence on life expectancy. Personal Trainers are a key professional group to influence people’s health and have a positive influence on life expectancy. Modern trends and media have helped to highlight the more visual and sexy side of health with images of toned bodies and elite athletes as the ideal that we should aspire to. As a physiotherapist and previously a personal trainer, I have always found just as much if not more job satisfaction from helping the less active achieve sustainable change or guiding the chronic pain patient into a more positive and fulfilling lifestyle. From my experience I believe Personal Trainers and physiotherapists can learn a lot from each other and the industry has started to

In this instance the treatment and advice that I offered could have also been provided by a suitably qualified Personal Trainer with ‘exercise referral’ knowledge and K-taping skills – both fairly easy to acquire. The ability and importance of simple exercise based treatment should not be underestimated and has often been shown to provide an outcome similar to, if not more favourable than surgical intervention. I have certainly seen many cases where a surgical procedure was unnecessary and ineffective. The trauma and resultant scar tissue can often lead to movement dysfunctions especially if the person does not have adequate rehabilitation, again a stage for Personal Trainers and physiotherapists to get involved with. I hope this article has encouraged you to find ways to work closer with physiotherapists and to champion the benefits of a healthier lifestyle together. If you would like to find out more about the Plymouth University FdSc Rehabilitation course (delivered in Sunny Cornwall) or the REPs accredited PowerTaping course (Central London). Please email Daniel@ rocktape.net

Education Director of ROCKTAPE UK, Daniel Lawrence is both a chartered physiotherapist and lecturer with a 1st Class Hons in Physiotherapy.

BASIC FIRST AID TIPS BLEEDING

POISON PLANTS AND RASHES

VOMITING

• Pressure should be applied with a towel or gauze until it stops bleeding.

• Wash contact area immediately, (take care to use gloves if at all possible, if not wash hands as soon as possible.)

• Sips of ginger ale, crushed ice and tea can be very helpful every five to ten minutes.

• Antihistamine cream or hydrocortisone should be placed on the affected area.

• Emetrol can ease nausea, follow instructions on the bottle.

• Minor cuts and scrapes should be treated with Hydrogen Peroxide. • Sealing it with a plaster and antibiotic ointment can reduce the chance of infection.

BURNS • Minor burns can be treated with cool running water or a compress. • Seek a medical professional if blistering occurs. • Antiseptic spray can provide relief of sunburn or minor burns temporarily.

• Take Benadryl by mouth. • If the affected site continues to decline in condition, seek a medical professional.

SPRAINS • Apply a cold compress or ice immediately to help swelling of an on. • Talk to a medical professional as soon as possible to prevent further damage.

• Add small amounts of food as conditions improve.Examples: crackers, toast, fruit, rice, clear Soups • Incrementally add more complex foods, avoiding fatty foods until healed. • If vomit persists or it is accompanied by a fever, seek a medical professional.

DIARRHOEA

BITES AND STINGS

• Elevate arms or legs to help swelling.

• Ice or cold compress should be applied immediately.

• An over the counter anti-diuretic will help most of the time. As for a pharmacist’s suggestion

COLDS AND SORE THROAT

• Remove any stinger if at all possible.

• Drink increased amounts of fluid.

• Consume only liquid until the condition improves.

• Antihistamine cream should be applied to the affected area. • Benadryl should be administered for bites or stings.

• Over the counter cold medicine is sometimes a very effective treatment. Consult a pharmacist to find the one that fits your symptoms well.

• Elevate the location of the bite or sting.

• Use throat lozenges if needed following the directions of the label.

• Seek medical professional for the treatment for any side effects such as shortness of breath or swelling.

• Hot tea or other such liquids can provide temporary relief. • If fever or other symptoms persist or occur, consult a medical professional.

• Drink liquids often, dehydration can become an issue. • Work up to bland foods and avoid fried, fat or vegetables until the condition is better. • Restore original diet. • If condition persists, consult a medical professional. www.pickettinsurance.com

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HOW TO RETAIN YOUR MARK EGAN, PERSONAL TRAINING MANAGER AT MOTIVATEPT EXPLORES SOME OF THE METHODS USED TO RETAIN PERSONAL TRAINING CLIENTS.

PERSONAL TRAINING CLIENTS

any personal trainers starting out on their careers quickly discover that success in the Industry is not simply about your technical knowledge as a fitness trainer. You may well be the most qualified trainer in your gym, and yet despite this, find that you just don’t seem to be retaining as many clients as some less qualified colleagues. Longevity in the Personal Training Industry is much about your ability to retain your clients. Often signing up a client is the easy part, but how do you ensure they stay with you longer term? If you’re constantly losing clients you’re always going to struggle to make a successful living as a trainer. There are so many client retention strategies that it would be impossible to list them all here but let’s take a look at some of the major retention strategies.

Progress Tracking Why would a client want to continue their

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training when they have no idea whether they’re actually making any progress with you? Many trainers turn up for sessions and deliver a fun experience but forget what it’s really all about – results. Clients want to know that they are getting fitter, stronger, leaner or more toned. Results are ultimately what keep clients committed and engaged. So take the time to record measurements at the outset and be sure to set regular milestone targets to keep your clients focused on their goals. Having a clear indication of where they are heading and what their targets are, will ensure your clients stayed committed to their training.

Getting To Know You There are some trainers who perform sessions with little to no ‘social’ chit-chat whatsoever. They turn up, talk very little, train the client and head home. Others go to the other extreme and spend most of the session yapping with perhaps not enough focus on the actual training. There is of course a happy medium. It’s actually

important to interact and get to know your clients and to allow them to get to know you too. It’s called ‘personal’ training for a reason. Clients are more likely to keep training with you if they feel there is a connection or a professional friendship. Good trainers will be able to stay focused on the job whilst understanding the need to listen and get to know each and every client. It’s helpful in understanding what makes each of your clients tick. Recognising their unique lifestyle and pressures will often help you to know how to overcome possible issues with their training in the future.

Managing Expectations Often personal trainers can fall into the trap of promising ‘guaranteed results’ or some kind of specific weight loss in order to appeal to the wants and desires of new clients. When clients don’t achieve such targets they naturally lose all interest and confidence in you as a trainer and move on to someone else. Understanding a client’s goals and managing a client’s expectations at the outset is actually proven to be a highly effective strategy in retaining clients over the long term. Making promises that just aren’t realistic for a client to achieve is only going to end in short-term disappointment for you and for the client.

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BRING A NIGHT OUT TO YOUR WORKOUT! T

his workout has been designed by Sonique, a Clubbercise Instructor and Pro Trainer with over 20 years experience in the fitness industry. It will help you work up a sweat while dancing to your favourite club anthems. The simple moves are a fusion of old skool aerobics and club/ street dance. If you miss going out clubbing every weekend with your friends, or know a group of girls or boys who do then this dance fitness work out will be right up your street.

ABOUT CLUBBERCISE This new brand is expanding rapidly in gyms across the UK due to high demand from the general public. A national marketing campaign is underway with Clubbercise already featuring in the Sunday Times and Closer magazine. Their ‘healthy clubbing’ class concept appeals not only to regular group-ex participants but also to people who are new to fitness. Louise from London is a good example, she says ‘“I hate the gym but I LOVE Clubbercise because it’s just like being out with the girls AND I’ve lost over half a stone! Every time a new instructor signs up Clubbercise donates to Oxfam to help provide clean drinking water for 10 people in need and they’re offering PT Magazine readers 10% off their training course (usual price £199). To claim your discount please email the code CLUBPT10 to training@clubbercise.com. For more information on training please visit www.clubbercise.com

WHAT YOU NEED 1) A pair of glow sticks (Note: Clubbercise sell funky flashing LED glow sticks to their instructors but you can get a similar effect with the traditional snap-to-use ones) 2) Suitable trainers with a good cushioned sole for the high impact moves 3) A darkened room… Disco lights are optional! 4) Your favourite club anthems playing as loud as you can get away with! Here are some tracks from the official Clubbercise playlist to inspire you: WARM UP Snap – Rhythm is a dancer Eric Prydz – Call on me MAIN WORKOUT N-Trance – Set u free David Guetta – Play hard or Titanium Prodigy - No good Guru Josh Project – Infinity LMFAO – Party Rock Antham COOL DOWN Soul II Soul – Back to life

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KNEE LIFTS

LUNGES

Start with low impact alternate knee lifts and then add a bicep curl with the opposite arm. When you’re warmed up change to high impact by adding a jump, and double time the arms.

Start with alternate lunges on the left and right side. Spin the glow sticks round and round really fast in front of you and imagine you’re back at Ministry of Sound or partying in Ibiza.

JUMP N PUMP

FLASH JACK

Jump on the spot and pump the arms in the air. Bring your own style to this move.

This is basically a jumping jack with glow sticks to make it more fun! You can add a bit of variety with the arm movements by alternating them high and low.

OLD SKOOL RAVER

COOL DOWN

This is a great move for whenever there’s a breakdown section in a track, for example at the start of N-Trance, Set u Free. Get into a strong squat position and then twist the wrists to trace a swirling pattern with the glow sticks.

March on the spot for a few minutes to bring the heart rate down then bend the knees and slowly rise while sweeping the arms up and taking deep breaths in and out. Use the music to guide you, and feel free to add extra swirls and arm lines.

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MY WORKOUT WITH …

FITNESS BLENDER I

f you have a physical job or are a weekend warrior with sports, yard work, home improvement, etc; or even spend too much time at a desk, then chances are at some point you have had a sore and/or stiff back. Kelli and I have been working hard on our house the last couple of months and after a full day of painting walls and ceilings the lower back is just one of many areas of my body that is aching. After stretching one night I thought to myself, I am sure that many of our viewers have had similar issues so, why not share some of my favorite lower back stretches in a video to hopefully help others who have worked themselves a bit too hard. This quick stretching routine focuses on the lower back and is intended to help relieve the aches and pains of stiff, overworked muscles. Just keep in mind that because of the length of time that each stretch is held, this is only an appropriate stretch for after a workout or if done by itself. If you do this routine just before a workout and hold the stretches for the full 30 seconds or more you run the risk of over stretching your muscles, ligaments, and tendons which can increase your chances for injury when exercising intensely.

WORKOUT STRUCTURE: 30 SECONDS PER STRETCH - 10 SECONDS OF REST AND SETUP FOR NEXT STRETCH

WORKOUT: Torso Twist Torso Circles Toe Touch Seated Hamstring and Torso Stretch Knee Hug Torso Rotation Stretch Deep Glute Stretch Lumbar Stretch Full Body Stretch Child’s Pose Shell Stretch Because this is a routine to help loosen up a tight back you are not doing any real

heavy work so there is not much in the way of calorie burn here but there is still something. With a routine like this one you can expect to burn anywhere from 2 to 4 calories per minute giving you a total calorie burn of around 32 to 64 calories for this 16 minute stretching workout. To see this workout or to find another Fitness Blender workout go to this website:

www.fitnessblender.com/v/workoutdetail/Daniel-s-Favorite-Lower-BackStretches-for-Stiff-Sore-Muscles/ji/

Keep in mind that if you need to loosen up your lower back before exercise, you can still use this routine however, you will need to drop the amount of time you hold the stretch to less than 20 seconds. This video is intended for a healthy population and should not be done by anyone with a preexisting or chronic lower back injury without first getting their health care professional’s approval.

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SANDROPE B WORKOUT

by Kristoph Thompson

attling ropes are fantastic tools; lending themselves to high intensity cardio, functional strength and power exercises. Try these six exercises using the Sandrope, the brand new space-saving and versatile battling rope from www.physicalcompany.co.uk. www.sideways8.co.uk

Burpee + Slam

Bend the hips and knees then lift the arms, jumping up then quickly bring the arms down to slam the rope into the floor, bending the hips and knees as you do so. Place your hands on the floor and jump your feet back into a plank position. Perform a push up then jump your feet back towards your hands. Take hold of the Sandrope and repeat the exercise.

Lateral Squat Wave 40

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Anchor one end of the Sandrope and take hold of the other in both hands. Create a wave in the Sandrope by quickly lifting and lowering the arms. Keep the wave going as you take a step to the right and come down into a squat position. Straighten the legs and step back to the centre, and then repeat, stepping to the left.

Basic Wave

Begin holding the rope in both hands with hips and knees slightly bent. Raise the arms, allowing the hips and knees to straighten then quickly lower the arms, bending the hips and knees once more to create a wave in the rope. Continue, maintaining the wave in the rope.

Ultimate Warrior

Anchor one end of the Sandrope and take hold of the other in both hands, hips and knees bent and back straight in a quarter squat position. Quickly lift and lower the arms, creating a whipping motion with the Sandrope, keeping the core engaged. Continue, creating a continuous wave in the Sandrope all the way to the anchor point. Turn to face the opposite side and repeat.

Grappler Hip Toss

Anchor one end of the Sandrope and take hold of the other in both hands, hips and knees bent and back straight. Flip the ropes to the left, taking your hands up, over and down. Pivot on your right foot and turn the upper body to the left as you do so. Reverse the movement and repeat to the other side. Continue in a fluid motion to create a side-toside wave in the rope.

Photography: Martin Lulham (www.facebook.com/mdlphotographic). Model: Jayne Brockwell. Sandrope from www.physicalcompany.co.uk, priced from ÂŁ153.95.

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SUBSCRIBE TO PT MAGAZINE PRINT+DIGITAL TO ENSURE YOU NEVER MISS AN ISSUE AVAILABLE ON APPLE NEWSTAND AND GOOGLE PLAY

PT Magazine is packed full of useful information for any PT, Professional or enthusiast thinking of taking that big leap into the industry. Get your subscription now and always be on top of your game!

YOU CAN NOW SUBSCRIBE TO PT MAGAZINE FROM THE UK OR WORLDWIDE! FROM ONLY £20 A YEAR (UK) £39.99 A YEAR (EUROPE), £44.99 (WW) IT’S JUST £29.99 TO RECEIVE BOTH PRINT AND DIGITAL ISSUES, WHICH MEANS YOU WON’T MISS OUT ON ANY OF OUR MONTHLY ISSUES! AVAILABLE ON GOOGLE PLAY AND APPLE NEWSSTAND

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KETTLEBELL

WORKOUT

TRY CRAIG LIBBY’S GREAT WORKOUT FOR STRONGER BACK MUSCLES.

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

KETTLEBELL PLANK 30 SECONDS Core engaged with straight arms, hold yourself up on the kettlebells.

ISOMETRIC SHOULDER PRESS 1 MINUTE KETTLEBELL SWINGS X20 Squeeze the glutes and snap the hips to swing the kettle bell forward. Keep your abdominals engaged.

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Feet together, arms locked out, hold two kettlebells above you and squeeze your core.

RUSSIAN TWIST X20 Engage your abdominals and take a slight lean back, move the kettlebell from one side to the other.

KETTLEBELL CRUNCH Holding the kettlebell above you, squeeze your abominals and lift your shoulders off the floor.

SWISS BALL AB CRUNCH X10 On the swiss ball roll back so that your abdominals stretch out. Squeeze the abdominals and curl up for 3 secs and back down for 3 secs to the stretch.

SIDE BENDS X10 EACH SIDE Holding the kettlebell by your side, lean away from the kettlebell and squeeze your obliques as you return to upright.

AB WHEEL ROLL OUT X10 Using the ab wheel roll out as far as comfortable, keep your abdominals engaged.

KETTLEBELL WINDMILL X10 EACH SIDE Keep your eyes on the kettlebell, Lock your arm out holding the kettlebell and slide your other hand down your leg to touch your ankle.

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IT’S

VOGTASTIC!

ntroducing VOGA, the world-first fusion of yoga and vogueing set to an iconic soundtrack of 80s beats, taking you through dynamic dance to dreamy disco. THINK MADONNA. THINK VOGUE. THIS IS VOGA. VOGA combines the breath-synchronised movement of yoga with the expressive moves of the dance class, fusing power and strength with attitude and flamboyance where slick alignment is key. Vogueing gives its mostly marginalised participants a sense of empowerment and confidence through striking dramatic and expressive poses resembling egyptian hieroglyphs.

This slick and angular aspect of vogueing resembles the physical alignment of yoga. In yoga we also hold poses to build strength and mindfulness and a fusing of the two disciplines adds an extra energy and purposefulness to both.

a one-to-one session, to align the body and work on particular poses or challenges. YOUR TEACHERS

Marisa Paska is a certified yoga teacher and founder of Yoga Body Rio, curating luxury yoga retreats and events in Brazil and around the world. Juliet Murrell, a successful set designer in the fashion, film and design industry and qualified yoga instructor is the mastermind behind VOGA, a stretching and posing routine set to an iconic 80s beat that’s currently taking London by storm. The two met in Rio de Janeiro in 2014 when VOGA was introduced to Brazil, and decided to continue making yoga magic happen around the world. VOGA is without doubt the most holistic cardiovascular regime out there.

Guaranteed to burn calories, VOGA offers dance floor moves, increased serotonin levels and a natural high. It’s fun, expressive, health-giving and toning (particularly arms, bums and tums) and leaves you feeling fabulous inside and out. FACT! Feel empowered. Channel your inner vogue. The first VOGA yoga retreat begins in Ibiza on 2-6th and 8-11th October. Don’t miss it!

See www.yogabodyrio.com/retreats/ voga-ibiza for more information. Group bookings, regular classes and events are available. Houseofvoga.com

Voga is for people who like the idea of yoga but also want a cardiac workout without losing focus. It combines the expressive moves of the ‘dance’ class with the breath synchronised movement of yoga. It’s for everyone - all ages, all skills, all fitness levels - offering you the chance to workout in your most stylish outfit while bringing nightlife cool into the realm of sweat and lycra. Whether you are a beginner to yoga or enjoy an intermediate practice, our twicedaily sessions of 120 and 90 minutes are guaranteed to leave you feeling energised and rejuvenated. Yoga classes will combine a mixture of Hatha & Vinyasa Flow, and VOGA. To compliment the group yoga sessions, each guest will also each receive

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CHOCOLATE WEEK

he oldest documented uses of chocolate date back to the Olmec period in around the 1100 BC, in South Central Mexico. The word chocolate comes from “Xocolatl” the Aztec word for bitter water. The Mayans and ancient Aztecs, were also known to enjoy chocolate benefits in the form of a cold drink from the crushed roasted beans, flavoured with vanilla and chilli. It tasted nothing like the “hot” chocolate we know today. John Cadbury in 1842 the founder of Cadburys created the modern day chocolate bar when he developed a process to make solid chocolate. www.cadbury. co.uk The Ivory Coast produces cocoa more than any other country in the world. Did you know that chocolate comes from a fruit tree and cocoa beans are the seed? About forty cocoa beans are contained in each pod. One cocoa tree produces about fifty pods twice a year. Each pod produces enough cocoa for about eight bars of milk and four dark. One tree provides us with a

staggering 400-800 bars of chocolate per year. Cocoa beans were first bought to Europe by the Spanish in the 16th century.

Dark chocolate over 70% contains more iron than beef! It’s also an excellent source of magnesium, fibre and vitamin C. Dark chocolate contains over 300 chemicals including a multitude of vitamins, minerals and antioxidants, alkaloids caffeine, theobromine and phenethylamine chemicals that are all linked to the brain’s feel good neurotransmitter serotonin. Eating dark chocolate daily can reduce the risk of heart disease by a third and a single chocolate chip can give you enough energy to walk 150ft. Chocolate melting in your mouth can cause a more intense and a longer lasting pleasure than kissing. Benefits of cacao (raw chocolate) include cardiac arrest and stroke prevention and it can also ease PMS, improve mood, reduce the risk of colon cancer enhance glucose metabolism and improve brain function.

fatigue if consumed before exercise. Chocolate’s heavenly scent also increases “theta” brain waves, which induce feelings of calm and relaxation. This is the main reason why people feel better about their problems after eating it. In the UK we spend £4 billion on chocolate every year! 350 million of those bars being “dairy milk” are sold every year. That’s almost a million bars a day! The average Briton spends around just over a pound a week on our favourite nibble. I don’t want to burst your bubble, but white chocolate technically isn’t chocolate, as it contains no cocoa solids or cocoa liquor. Chocolate is best stored at around 15-17°C. When chocolate is stored in the fridge it can get white marks, caused by sugar or fat crystals rising to the surface.

Marie Felton is a nutritionist, fitness trainer, writer and top UK food blogger. www.nakednut35.blog.co.uk

Studies have found that dark chocolate increases performance and reduces muscle

CHOCOLATE CHIA SEED

PUDDING YOU WILL NEED: • • • • • •

11/2 Cups Unsweetend almond milk 1/4 Cup Chia seeds 1 Tbsp Cocoa powder 2 Tbsp Carob flour 1 Tbsp Maple syrup Dark chocolate chips or cacao nibs (optional)

HOW TO: 1. In a large bowl, whisk together all the ingredients until all the lumps have disappeared. 2. Place in the fridge for 1-2 hours, until thickened. Stir well, add more milk if required to achieve the desired thickness, serve chilled.

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Alternatively microwave and serve warm with coconut cream.

CHOCOLATE WEEK

HEALTHY INDULGENCE REVIEWS GREEN AND BLACK’S MAYA GOLD Based on a traditional, spiced-chocolate drink from Belize, this rich, dark chocolate has a twist of orange, nutmeg, cinnamon and just a hint of vanilla. We’re proud to say Maya Gold was awarded with the U.K.’s first Fairtrade Mark in 1994. Green and Black’s believe that every ingredient should be of the highest organic quality so that every bar tastes delicious. It’s just what comes naturally. Like everyone else I love Green and Black’s not only for their high quality dark chocolate, but also their Fairtrade policy. We tried some really scrummy flavours of this and surprisingly the lemon flavor turned out to be especially moreish. www.greenandblacks.co.uk

SEED AND BEAN ORGANIC CORNISH SEA SALT Seed and Bean is all about nature and creativity; contemporary, natural flavours, blended with pure cocoa beans into kaleidoscopic moments of pleasure. Dive into this new classic, made from rare Ecuadorian ‘nacional cocoa’ beans, blended with smoked sea salt harvested from the clearest of Cornwall’s ‘Grade A’ classified waters. We are the UK’s only chocolate company to receive a 100% ethical pass mark accreditation. For this reason alone you have to love Seed and Bean. It could be said that the Sea Salt flavoured chocolate is something of an acquired taste, but it sure went down well with some of the people in our office! www.seedandbean.co.uk

LINDT MASTER CHOCOLATIER COLLECTION A stunning gift box guaranteed to make a big impression. The chocolate within embodies the passion and expertise of the Lindt Master Swiss Chocolatiers. Although this may not be your standard go-to chocolate for a bit of healthy indulgence, it is Chocolate Week after all and you have to treat yourself at some point over the Halloween period, right? This collection really lived up to its name. Lindt can do no wrong as far as we’re concerned. www.lindt.co.uk

DOISY AND DAM Superfoods are incredible. They’re nature’s alternative to chemically produced supplements and they’ve been used to promote health and balanced diets across many cultures for centuries. The problem is, they don’t always taste delicious. We made it our mission to change this and so embarked upon a chocolate revolution. We spent months in the Chocco Lab (or our kitchen if you prefer…) working out how to make a bar of chocolate that could combine the health benefits of superfoods and the delicious taste of chocolate. After many hours of sticky science we had created a bar of chocolate that genuinely is superdeliciousfood. I love these bars! The packaging is beautiful, the different flavours are delicious as well as inspired and best of all, you can eat it without feeling too guilty! I probably ate most of the ginger, chilli flakes and hemp seed flavor, as it gives you a real kick and is a great alternative to your first cup of coffee in the morning. www.doisyanddam.com

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5518 Transglobal Sports LP Advert_Layout 1 26/09/2014 13:27 Page 1

LP SUPPORTS - THE NUMBER ONE SPORTS SUPPORT

Since its inception, Hammer Strength has been about performance, results and moving iron against gravity. And for 25 years, Hammer Strength has helped elite athletes, and those at all levels of sport, reach their full potential.

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PRODUCT PROFILES

PINK WORKOUT KIT THIS MONTH WE’VE GOT A PINK WORKOUT KIT ESPECIALLY FOR BREAST CANCER AWARENESS MONTH

INOV-8 FF BRA TOP

PRO BOX GLOVES

Soft and ultra supportive bra ensures lockdown, so a female athlete can focus on smashing workouts. The top features an all-mesh inner fabric for ultimate comfort and breathability. Super-soft straps crossover at the back. Inner support pads can be removed. This piece is part of inov8’s new functional fitness apparel range. RRP £30

Pro Box Pink Ladies PU Training Boxing Gloves are tough enough for all kinds of boxing training workouts. With a moulded foam filling for hand protection and a breathable palm for comfort, along with Velcro wrist fastenings for ease of use, this boxing glove is in our opinion great value for money. Size 10oz only.

REEBOK MEDICINE BALL The Reebok Medicine Ball incorporates a high grip, textured natural rubber surface making it an ideal piece of fitness equipment designed for a multitude of exercises. Available in a variety of weights from 1-5kg. www.reebokfitness.info

www.boxfituk.com

www.inov-8.com

NIKE PEGASUS 31 The re-engineered Nike Air Zoom Pegasus 31 is a remastering of one of the most iconic running shoes ever. The Pegasus 31 is a result of the Nike design team partnering closely with Mo Farah and leveraging the insights from over 16,000 wear-tested miles logged by runners of all levels. www.nikeinc.com

UNDER ARMOUR HEATGEAR BOTTOMS Delivering super-light coverage without weighing you down, Under Armour’s HeatGear Sonic Capri bottoms are perfect for improving mobility, maintaining shape, and enhancing your training further. With a sweat-wicking signature moisture transport system and a lightweight, fourway stretch construction, these bottoms are ideal for getting the most out of your session. RRP £34. www.underarmour.com

PINEAPPLE HOOP Energise your workout routine with a Pineapple Fitness Hoop. A fun way to get in shape, tone abs and sculpt your lower body. Slim and tone your abdominals with this timeless exercise enhancer. It sculpts and defines the lower body, puts the fun back into fitness, energises your workout routine, burns calories fast. www.pineapple.uk.com

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NEWKIT IN TOWN SEE THEM HERE FIRST, THE FRESHEST NAMES AND PRODUCTS FROM THE FITNESS INDUSTRY

Mello Mello is available in two unique varieties, Watermelon and Cantaloupe, each with its own distinct taste and health benefits. Mello uses an innovative new technology called High Pressure Processing (HPP) to capture the natural qualities of the fresh fruit without damaging its taste, texture or nutritional profile. Mello is available in Ocado, Whole Foods Market, Planet Organic and other independent stores (RRP from £2.49). www.mellodrinks.co.uk

Glaceau vitaminwater

Black with White Print Chimp Vest Original Black Original Cut. Full frontal printed logo with small logo printed under the neck line on the back. Perfectly cut and designed to maximize and show off that body! Raw Low Cut Chest. Raw Low Cut Sides. Loose Fit. Show off what you worked hard to build. Strong wears Skinny. Unisex. 100% Cotton. RRP £26. www.skinnychimp.co.uk

That Protein That protein is a plant protein powder (100% natural, unflavoured) + a superfood - it is not a protein shake as this would require stabilisers, thickeners, flavours but it can be made into a protein shake and used as a plant/natural alternative to a premixed drink. It’s important that people don’t go off and just add the mix to milk as this is not how it is to be used. Also just a little note once opened it’s easily resealed but store in a cool, dry place and consume within four weeks. RRP £14.99. www.thatprotein.com

Glaceau vitaminwater is a range of flavoured waters with added vitamins and minerals. Glaceau vitaminwater is a convenient way to get more of the nutrients you need throughout the day, in a range of flavours enhanced with different vitamins. The water was invented in New York in 1996, by entrepreneur Darius Bikoff – en route to a yoga class. It launched around the new millennium and has since become the leading active lifestyle drinks brand in the US. RRP £1.48. www.vitaminwater.co.uk

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Primal Kitchen With some nuts, some coconut, a blender and a clientele of eager tasters Nutritionist Suzie Walker embarked on making her own Primal bars. Adhering to the principles of the paleo diet, the Primal Kitchen range of energy bars is completely grain free. All the Primal bars are hand made and cold pressed here in the UK with ingredients you can find in your cupboard at home. Nuts, unsweetened fruit and almond oil, that’s it! RRP £24 for 18 bars. www.theprimalkitchen.co.uk

Sennheiser Headphones Sennheiser has created a brand new range of headphones, named URBANITE, designed for listeners who refuse to compromise their style or sound on the street. Available in two sizes and a range of colours to appeal to the urban trendsetter, including ‘Nation’, Plum and Sand, these headphones will add street credibility to any fashion or gadget-themed Christmas round-up. Prices start at £149.99. en-uk.sennheiser.com

Nature’s Kiss Nature’s Kiss is a range of herbal-based massage creams that has become a household name in New Zealand and is now available in the UK. The range includes: Nature’s Kiss Herbal Massage – Containing Arnica, Hypericum, Calendula and Peppermint Hot Stuff – Containing Cinnamon, Menthol, Eucalyptus and Capsicum Recovery – Containing Arnica, Beeswax, Rosemary and Lavender Chafe Ease – Containing Calendula, Tea Tree, Hypericum and Lavender Nature’s Kiss should be your first choice for strained muscles, joint aches, bumps and common sports injuries. RRP £9.50 For more information or to order online visit www.natures-kiss.co.uk and let nature take the strain.

Addaday Addaday is a group that is passionate about running and fitness. You will find them breaking a sweat in 5ks, conquering 100 milers, or enjoying a nice hike in the mountains or a walk on the beach. A band of athletes that came together with a desire to find a way to help sore and fatigued bodies feel better after a workout, they wanted a superior tool to achieve this, so they designed the Original Gear. RRP £35.00. www.sweatshop.co.uk

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BEST EXERCISES FOR YOUR

MUSCLES INFRASPINATUS

QUADRATUS LUMBORUM

Seated hip and spine stretch

External rotation with band

RHOMBOIDEUS Toe touch

GLUTEUS MAXIMUS

RECTUS ABDOMINIS

Roller push up

Sumo squat

BICEPS FEMORIS GASTROCNEMIUS Dumbbell calf raise

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Stiff legged barbell deadlift

TRANSVERSUS ABDOMINIS Turkish get up

DELTOIDEUS ANTERIOR/ MEDIALIS/POSTERIOR Front plate raise

PECTORALIS MAJOR

Barbell bench press

BICEPS BRACII

Standing biceps stretchw

TRICEPS BRACHII Rope hammer curl

TIBIALIS

Plank press up

SOLEUS

Unilateral seated forward bend

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EXERCISES TO PREVENT BACK PAIN

ne of the most common problems today is Lower Cross Syndrome. Lower Cross Syndrome is an epidemic in western society because most people spend a large percentage of their time sitting tied to their desks. This can cause tightness and hyperactivity in the hip flexor group (iliopsoas etc.). Through a process known as reciprocal inhibition (defined as the contraction or activity of one muscle group inhibiting the contraction or activity of the antagonist muscle group), the hyperactive or tight hip flexor group can actually inhibit the hip extensor group, most importantly, the gluteus maximus. This imbalance then produces a secondary effect during walking and daily life. Since these people are unable to produce hip flexion with the gluteus maximus, they begin to substitute the low back extensors. They in turn become tight and hypertonic and through reciprocal inhibition inhibit the abdominal muscles, thereby producing a “beer gut and no butt” scenario (usually aided by poor diet and no exercise). Lifting and walking using primarily the low back extensors cause an increase in biomechanical stress in the lumbar spine producing chronic pain, osteoarthritic degeneration, and disc herniation. According to the British Pain Society, ten million Britons suffer back pain and fifty-five days are lost at work and costs around £5 billion a year. A key challenge to anyone treating low back pain is how to permanently correct this dysfunctional pattern. So in order to correct these patterns we need to:

1. Deactivate/inhibit the hip flexors by rolling on a foam roller. These are overactive and the glutes tend

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to be weak. Hold for twenty seconds.

2. Stretch out hip flexor complex. Start by lunging forwards. squeeze your glutes. Take opposite arm over to stretch out psoas and rectus femoris. Hold for thirty seconds

3. Stretch out hip flexor complex using a Ju-Jitsu dynamic stretch. Ok so the hips are now feeling a little bit looser, so let’s open them a little bit more! Sit with one foot tucked in, and one foot out to the side. This will feel a tad strange. So without using your hands try to sit up onto your knees. Do five reps and do both sides. You will feel tighter on one side than the other.

4. Shoulder Bridge. This is great for strengthening the glutes and posterior chain. Lie on your back with legs bent. Slowly lift hips up so the hips are extended. Squeeze your glutes and relax shoulders. Do about twelve to fifteen reps holding for two seconds at the top.

5. Face The Wall Squat. This inhibits the hamstrings, glutes and lower back. Stand facing and close to a wall, toes turned out. Squat as deep as you can and bring hands to ears as this promotes better posture as you increase extension through the thoracic spine. This is a functional movement and teaches you how to use your glutes and hamstrings, back and core together. Do ten reps. To make this harder hold a broomstick over your head. Then progress to holding the broomstick with hands close together. This changes the dynamics iwhen you put everything altogether and boy you will feel your core activating. A well-performed squat teaches hip hinging and glute / hip extension under a controlled, weighted or even a non-weighted environment. The ability to “hip hinge” is vital to learning the proper mechanism of lifting and bending to alleviate additional stressors to the lower back. If the hips lack mobility, the lumbar spine may lose stability as compensation, thus increasing the risk of injury. Happy lifting!

GO CLUBBING BUT

HOW TO PARTY WITHOUT SABOTAGING YOUR PHYSIQUE

et’s face it – a regular night out with the lads has to be done! However over-doing it on a regular basis can negatively affect your ability to build muscle and burn fat. Unfortunately the downside to partying hard is the sabotaging impact that alcohol, sleep deprivation and late night gluttony can have on your physique – it’s a real double-edged sword! While moderation is obvious – here’s how to go clubbing and still get ripped in association with SCI-MX Nutrition...

CLUBBING + ALCOHOL = PHYSIQUE SABOTAGER? Regular drinking can reduce the anabolic potential of testosterone to support muscle growth and increases the ratio of testosterone to oestrogen. What’s more, alcohol has another acute impact on potential muscle growth - it inhibits protein synthesis and slows the repair recovery and anabolism process.

POST-CLUBBING NUTRITION Alcohol lowers your inhibitions and causes a cascade of hormonal changes in the body that make it virtually impossible to say no to food at the end of the night – to the delight of late night takeaways. We’ve all been there – the allure of the kebab house at 2am! Without a doubt the best takeaway option in the kebab house is the classic chicken and lamb shish kebab in a not-so-bad pitta bread. Go big on the salad filling and avoid the chips – if possible! You may also want to down a SCI-MX ULTRA WHEY™ PROTEIN shake along with a banana before hitting the sack– Whey protein contains a host of beneficial nutrients and antioxidants, while

bananas will help replenish mineral levels to support hydration. Also consider supplementing with T supporting nutrients such as zinc and vitamin B6 which will help to support your anabolic drive which may have just taken a hit – SCI-MX TESTODRIVE HARDCORE™ or ZMA PLUS HARDCORE™ are ideal.

NEXT DAY TRAINING – MAKE A COMMITMENT! If you’re going to go out clubbing – then make a commitment to hit the gym hard the next day.... a hangover is no excuse! Just make sure you get that SCI-MX X-PLODE HARDCORE™ down you beforehand!

HORMONE BOOSTING NEXT-DAY WORKOUT This post-clubbing workout and nutrition strategy is provided courtesy of SCI-MX ambassadors, the Eacock Twins...

STILL GET RIPPED INTRA-WORKOUT Sip SCI-MX BCAA INTRA HARDCORE™ throughout the workout – awesome after a night out since it contains potent levels of amino acids formulated for a rapid anabolic effect:

WEIGHTS CIRCUIT Perform 12 reps of each exercise with no rest – then repeat for 3 more circuits, with progressively heavier weights and lower reps. Follow-up with a 20 minute HIIT blast. 1. Deadlift or squat 12 reps / 10 reps / 8 reps / 6 reps 2. Bench press 12 reps / 10 reps / 8 reps / 6 reps 3. Barbell/Machine rows 12 reps / 10 reps / 8 reps / 6 reps 20 minute interval training cross-trainer (30 secs hard: 1 min recovery)

Breakfast

POST-WORKOUT

Option 1: Porridge oats with SCI-MX ULTRA WHEY™ PROTEIN, berries & flax seeds

Once you’re done, take a contrast shower for 10 minutes (alternate hot/cold) postworkout to flush out the toxins metabolised during the workout – then ensure you drink a post-training shake to stimulate recovery, such as SCI-MX OMNI MX® HARDCORE or ULTRA WHEY™ PROTEIN. Around 90 minutes later, eat a solid post-workout meal containing carbs and protein.

Option 2: SCI-MX WHEY PLUS OATS™ Option 3: 3 poached eggs on 2 slices rye bread with grilled bacon

PRE-WORKOUT You’re going to need a pick-me-up after a late night so take a serving of SCI-MX X-PLODE HARDCORE™. In addition to potent levels of tyrosine with caffeine to increase alertness and reduce perceived exertion during training, you’ll prime muscles with nutrients and aminos including beta-alanine, arginine, glutamine, taurine, lysine and citrulline malate.

Job done – you’ve been clubbing and repaid the debt to get your physique back on track.

www.sci-mx.co.uk

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EAT

FIT

TRY OUT SOME OF THESE DELICIOUS RECIPES COURTESY OF MORRISONS. WWW.MORRISONS.COM

HERB CRUSTED COD WITH GREEN BEAN SALAD

Low in saturated fat and a good source of protein, cod makes a delicous light meal

INGREDIENTS • 1 garlic clove, crushed • 100g wholemeal breadcrumbs • zest and juice of 1 lemon • 2 tbsp olive oil • 2 handfuls flat leaf parsley, roughly chopped • salt and freshly ground black pepper • x4 160g fresh cod fillets* FOR THE SALAD

• 200g green beans, trimmed, cooked and cooled • 250g baby new potatoes, halved, cooked and cooled • 250g cherry tomatoes, halved • 50g rocket • 2 tbsp red wine vinegar

METHOD Preheat the oven to 200°C/400°F/Gas 6. Mix together the garlic, breadcrumbs, lemon zest, juice, olive oil and parsley. Season well. Top each cod fillet with the mixture, and press down gently. Place on a non-stick oven tray and cook for 25 minutes or until the fish flakes slightly when pressed and the crust is golden. Meanwhile, make the salad by putting the beans, potatoes, tomatoes and rocket into a large bowl. Pour the vinegar and mustard into a separate bowl and whisk briskly, then add the oil slowly, continuing to whisk. Season well. Pour the dressing over the salad ingredients and mix well before serving with the cod.

• 1 tsp Dijon mustard • 2 tbsp extra virgin olive oil

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PAPRIKA CHICKEN

WITH MINT SALAD

INGREDIENTS

METHOD

• 414g pack chicken breast fillets

Place the fillets between 2 pieces of cling film and flatten with a rolling pin until they’re about 1cm thick.

• 2 tsp paprika • 1 garlic clove, crushed • 1 lemon, zest and juice only • 2 tbsp olive oil • 2 salad tomatoes • ½ red onion, sliced • ⅓ cucumber • Small handful black olives • ½ tsp Dijon mustard • Small handful fresh mint, finely chopped

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Mix together the paprika, garlic, lemon zest, half the juice and 1 tbsp of the oil, season, then use to marinate the chicken while you make the salad. Toss together the tomatoes, onion, cucumber and olives. Make a dressing by whisking together the mustard, mint and remaining lemon juice and oil and drizzle over the salad. Griddle the chicken for 4-5 minutes per side and serve on the salad

GO SOBER RECIPES

IF YOU’RE PARTICIPATING IN MACMILLAN CANCER SUPPORT’S GO SOBER FUNDRAISER, MAKE SURE YOU DO IT IN STYLE BY MAKING THESE MOUTH-WATERING MOCKTAILS INVENTED BY MAHIKI MIXOLOGIST GEORGI RADEV. FOR MORE INFORMATION VISIT WWW.GOSOBER.ORG.UK

MACMILLAN AUTUMN PUNCH INGREDIENTS • • • • • • • •

A quarter of a cucumber 1 tsp white balsamic vinegar 3 tsp sugar syrup 3 tsp freshly squeezed lemon juice 3 tsp freshly squeezed lime juice 50ml freshly squeezed pink grapefruit juice 40ml ginger beer Wedge of grapefruit

METHOD Place the cucumber in your cocktail shaker and muddle. Add the balsamic vinegar and sugar syrup, followed by the freshly squeezed lemon and lime juice. Add in the fresh grapefruit juice and the ice, then shake. Pour into a sling glass and top with ginger beer. Garnish with a slice of cucumber and a wedge of grapefruit.

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ZEO JULEP INGREDIENTS • Six mint leaves • 3 tsp ginger and lemongrass cordial • 2 tbsp fresh pink grapefruit juice • Pinch of black pepper • 2 tsp Zeo citrus • Sprig of mint for garnish

METHOD Add the mint, ginger and lemongrass cordial and black pepper in highball glass. Crush it with the back of the bar spoon and add the fresh pink grapefruit and the crushed ice. Stir it a few times and top up with Zeo. Add some more crushed ice and garnish with a mint sprig.

COCO KAHONA INGREDIENTS • • • • • •

Two slices of pineapple Passion fruit 3 tsp passion fruit cordial 4 tsp lime juice 100ml Coco Vita Pineapple leaves for garnish

METHOD Put the pineapple and half the passion fruit in your cocktail shaker and muddle. Add the passion fruit syrup, squeeze in the lime juice. Add ice and Coco Vita and shake. Pour into a hurricane glass and garnish with two round slices of pineapple, the other half of a passion fruit and pineapple leaves.

STRAWBERRY SUNSET INGREDIENTS • Two fresh strawberries • 2½ dessert spoons of pear puree • 2½ dessert spoons lemon juice • 2 dessert spoons sugar syrup • 2 dessert spoons apple juice • 70ml Red Bull or similar

METHOD Muddle the strawberries and add the pear puree, lemon juice and sugar syrup. Add apple juice and ice, then shake. Pour into a sling glass and top with Red Bull. Garnish with a slice of lime and a strawberry.

WATERMELON WONDER INGREDIENTS • • • • • •

2 large pieces of watermelon 6 mint leaves 3 tsp elderflower syrup 2 tsp grenadine 2 tsp lime juice Watermelon slice and mint for garnish

METHOD Put the watermelon and mint in your cocktail shaker and muddle. Add 3 tsp of elderflower syrup and 2 tsp of grenadine. Squeeze in the lime juice. Add ice and shake. Pour the mixture into a martini glass using a strainer. Garnish with a watermelon slice and a sprig of mint.

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TRY THESE GREAT RECIPES FOR CHILDREN, COURTESY OF NETMUMS

CHICKEN JAMBALAYA This recipe is one of our family favourites. My little boy who is 4, loves it, and asks for it at least once a week. It’s got the added bonus of being a one-pot dinner, so saves on too much washing up!

INGREDIENTS

METHOD

• 3 tbsp vegetable oil

Heat the oil in a large pot over a medium-high heat. Cook the chicken until lightly browned, stirring frequently. Remove with a perforated spoon and transfer to a plate.

• 900g/2lb chicken, chopped into small chunks • 1 onion finely chopped • 2 red or green peppers, seeded and chopped • 2 garlic cloves, chopped finely • 275g/10 oz long grain rice • 2 tbsp tomato puree • 1tsp dried thyme + 1tsp dried oregano • ¼ tsp dried chilli flakes or chilli sauce (optional) • 225g/8oz chorizo sausage cut into chunks • 1 tin chopped tomatoes • 570ml/1 pint chicken stock • 3 spring onions chopped finely

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Reduce the heat to medium. Add the onion and peppers. Cook for 5 mins or until soft. Add the garlic and cook for 1 min. Add the rice and cook for 5 mins stirring constantly. Add the tomato puree, thyme, oregano, chilli, chorizo, and tomatoes. Season with black pepper. Cook for 2-3 mins. Return the chicken and any juices to the pot. Stir in the hot stock. Bring to the boil, then cover and simmer for 25 mins over a low heat, or until the rice is tender. Remove from the heat. Sprinkle with spring onions and leave to stand for 10 mins before serving.

HOT FRUIT KEBABS For a hot alternative, heat 2 tbsp orange juice, 1 tbsp honey and a good pinch of ground cinnamon in a small saucepan until just bubbling. Brush the orange juice glaze over the fruit and grill or BBQ the kebabs for a couple of minutes each side. Pour the remaining glaze over the fruit and serve.

CHICKEN

NUGGETS INGREDIENTS

• Chicken breasts (or fish fillets for fish fingers) • Plain flour • Egg (beaten) • Fresh breadcrumbs • Black pepper and dried herbs (optional)

METHOD Cut uncooked chicken breasts into pieces (either strips for chicken fingers or chunks for chicken nuggets). First dip them into flour (seasoned with pepper and herbs if you like), then into beaten egg and finally breadcrumbs - this can be fun if you set up a conveyor belt system and have your children helping. The best way to make the breadcrumbs is to put some day-old bread in a blender, although you can crumble it by hand so that it becomes fine breadcrumbs. Brush with a little oil and cook under the grill for 10 to 15 mins, or bake in the oven at 190C/Gas 5 for about 15 to 20 mins, turning halfway through. Alternatively fry in a few tablespoons of oil for around 5 mins. Serve with vegetable hash, cheesy mash or potato & cauliflower cakes and vegetables.

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INGREDIENTS • A cube of frozen spinach • 1 small turnip • 2 small potatoes skin on • 1 cup of peas • 1 grated carrot • half grated fennel • some olive oil • a bit of plain flour

METHOD Boil everything together in as little water as possible, until the vegetables are soft. Drain and mash the vegetables. Add a bit of olive oil, and enough flour to make sticky dough. Mix with a fork. Leave to stand and cool. Make into burger size patties Place on greased baking tray Cook in a preheated oven at 200C for 10-15 minutes Daddy recently felt adventurous and decided to make some food for our two year old girlie, hoping to get her to eat some vegetables. The result was great, we all love them and eat them. I imagine they will even be nice to eat cold, but we never have any left to try them cold... we eat them as soon as they come out of the oven... Yummy!

TODDLER DADDY’S

VEGETABLE CAKES

BEEF+BROCCOLI STIR-FRY

Make a tasty beef stir fry for dinner with only a few ingredients. This stir fry recipe is good when you are in a hurry. Simple and tasty!

INGREDIENTS • 1 tbsp soy sauce • 2 tsp ground ginger • 1/4 tsp sugar • 2 tsp corn flour • 3 minced cloves of garlic • 1 tbsp cooking oil • 1 head broccoli, cut into small pieces • Cooked beef cut into strips

METHOD Mix soy sauce, ground ginger, sugar, cornstarch and garlic; set aside. Heat cooking oil in a pan, add broccoli and cook for 3 minutes. Add beef and cook for 3 minutes. Add soy sauce mixture and cook an additional 3 minutes, stirring all the time. Serve with rice or noodles.

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ORANGE CREME BRULEE INGREDIENTS

• 600ml/1 pint double cream • 6 egg yolks • 95g or 3 and 1/4 oz castor sugar (plus extra to caramelise the top - 1 tsp per ramekin) • 1 vanilla pod (or a dash of vanilla extract) • Zest of 4 oranges • Zest of 1 lemon

METHOD Split the vanilla pod and scrape the inside to remove the seeds. Pour the cream into a pan and add the vanilla pod and seeds, orange zest and lemon zest. Bring this to the boil and put aside. (The longer you leave the vanilla pod, orange zest and lemon zest to infuse the cream, the stronger the flavour will be) In a bowl, beat the egg yolks and sugar together with a whisk. Bring the cream back up to the boil and pour this over the egg yolks, whilst beating vigorously to make custard. Pour the custard through a fine sieve into a jug. With a ladle, carefully skim the foam from the surface. Pour the custard into ramekins and loosely cover them with foil and place them in the slow cooker. Carefully pour boiling water half way up the ramekins and cook on the high heat setting for 2 hours.

Serves: Approx 5, depending on size of ramekins

Chill the set creme brulees in the fridge for at least 2 hours (over night if possible). Add the extra sugar to the top and caramelise either under the grill of using a chef’s mini blowtorch. Serve with shortbread biscuits and garnish with a twist of fresh orange.

Cooking time: 2 hours high

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GSN

SPINACH, MANGO, LIME + HONEY CHICKEN SALAD

Possibly the simplest recipe we have featured on our GSN food blog, what this dish lacks in complexity, it makes up for in convenience and an unbelievable taste that mixes two of our favourite flavours. This recipe was submitted by Ben Haigh, if you would like to have a meal of yours featured on our blog please email an ingredients list, method and some photos taken throughout the process of making it to mike@goldstandardnutrition.co.uk.

INGREDIENTS

METHOD

• 1 (or 2 depending on how hungry you are) GSN Steam Cooked Chicken Fillets

Defrost the GSN chicken, re-heat and then cut into bite-size chunks, nothing too fancy, just to make them more manageable.

• Big handful of spinach • 400g tub mango slices in natural juice, drained and 100ml juice reserved. • Zest and juice of 1 lime

Blend the mango slices, add the extra juice and then also add the zest and juice of the lime. Slowly add the honey until the sauce goes slightly thicker.

• 1 tablespoon of runny honey

Chop the coriander leaves finely and blend into the sauce.

• 10g of fresh coriander (leaves only)

Garnish your plate with the spinach, add the chicken, drizzle the sauce over the chicken and spinach and serve.

PT MAGAZINE REVIEW We loved the sound of this recipe we decided to give it a go ourselves. We added some raspberries and walnuts to add a little zing and colour. To stay up-to-date with GSN recipes and to see the latest culinary creations, make sure you visit their Facebook page at www.facebook. com/GoldStandardNutrition, our Twitter @GSNchicken and blog at www.goldstandardnutrition.co.uk/blog #TeamGSN

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CHOCOLATE ORANGE

PROTEIN BARS

WWW.PROTEINCHEF.CO.UK

INGREDIENTS

Mix all dry ingredients together followed by the wet. Then add the orange juice little by little as you don’t want the mixture too wet. Once you have a thick damp mixture chill for approx. 10 minutes in the freezer - this makes the mixture easier to shape.

• 60g chocolate or chocolate orange flavoured protein powder • Zest of 1 orange • Juice of 1 orange • 2 tsp no added sugar cocoa powder • 4 squares 90% dark organic choc (to coat)

MACROS

KCAL

PROTEIN

CARBS

FAT

Total recipe

887

57g

98g (sugars 21g)

30g

16g (sugars 3.5g)

149

COOLING TIME: 1 HOUR (MIN.)

METHOD

• 100g porridge oats

Per bar

PREP TIME: 20 MINUTES

9.5g

Put a piece of oiled foil on a chopping board and using 2 knives (or your hands!) shape the mixture into bar shapes – it’s up to you how big you want to make them. This recipe gave me 3 large bars. Chill the bars in the freezer for 30mins. Whilst your bars are chilling, melt the chocolate over a bowl of hot water. Once the bars are really firm from the freezer quickly dunk and turn them in the chocolate. I used two forks for this. Once you have repeated this with all the bars chill in the fridge for at least an hour. You can then wrap and store in the fridge until you want to eat them or take them with you. Note – Feel free to leave the chocolate coating off for a healthier bar.

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ALMOND CRUSTED FISH FINGERS WITH SWEET POTATO CHIPS

WWW.PROTEINCHEF.CO.UK

INGREDIENTS

METHOD

For 1 large portion or 2 smaller portions

Pre heat the oven to 200’c

• 1 raw defrosted cod lion cut into thick ‘fingers’

For the chips

• 15g ground almonds

Chop the sweet potato into chip shapes, coat with olive oil then toss in the semolina and salt. Place onto a baking tray and bake for 20mins or until golden and cooked through.

• 1 pinch cayenne pepper

For the fish

• 50g chopped almonds

• 1 pinch ground black pepper • 1 pinch salt • 1 egg • 1 tablespoon gram flour (or wholemeal flour) • 1 small sweet potato • 1 teaspoon olive oil • 1 tablespoon semolina

Mix the flour, cayenne, pepper and salt together and pour onto a plate. Mix the chopped and ground almonds together and pour onto separate plate. Whisk the egg and place onto a third plate. Have a baking tray ready before you begin to dip your fish as it can get messy! Take each fish finger and roll it in the flour mixture, then the egg, followed by the almonds. Then place on the baking tray. Once you have coated all your fish fingers bake for approx 15mins or a little longer depending on the thickness of your fish. Why not try serving your healthy fish fingers and chips with a slice of lemon and some mushy peas!

• 1 pinch salt

Serves: 1-2 Prep time: 15mins Cooking time: 20mins

MACROS

KCAL

PROTEIN

CARBS

FAT

Total recipe

721

41g

38g

49g

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POPPY PICKS MYPROTEIN ALMOND BUTTER 100% natural and ideal for anyone looking to increase daily calorie intake or improve their dietary fat intake. Absolutely nothing else is added to the resulting almond butter, making this a natural and healthy choice when taking those steps to supporting your training goals. RRP £10.99. www.myprotein.com/sportsnutrition/almond-butter/10575082.html

PUMPKIN SOUP

(serves 6 as a main course) INGREDIENTS • • • • • • • • • • • •

4 to 4 pounds red Kuri squash 2 tablespoons vegetable oil or butter 4 cloves garlic 4 small shallots 1 tablespoon fresh grated ginger 2 tablespoons tomato paste 1 teaspoon curry powder 1 dried red chili, about 2 inches long 13.5oz can coconut milk 4 cups chicken or vegetable broth 11/2 teaspoons salt Juice of 1 lime, approx. 2 tablespoons 1/2

THIS MONTH I HAVE CHOSEN A FESTIVE PUMPKIN SOUP AS A HEALTHY HALLOWEEN TREAT TO OFFSET ALL THOSE CHOCCIES.

THE MORPHY RICHARDS SAUTÉ AND SOUP This allows the meal to be personalised to the desired consistency, with smooth soups ready in as little as 21 minutes and chunky, wholesome soups in just 28 minutes. The blend function can be used to adjust consistencies even further to individual tastes. Perfect for cooks of all abilities, the simple to use control panel features an LED countdown display, while the non-stick coating makes cooking and cleaning a breeze. With a large 1.6 litre capacity making up to four servings in one go, the Sauté & Soup is a must have in any kitchen. RRP £99.99. www.morphyrichards.co.uk

METHOD Heat the oven to 400°F. Place each squash directly in the oven, whole. Bake for 20 minutes or until soft enough to cut in half with little effort. Cut in quarters, place in a baking dish, and roast for 40 more minutes or until the skin can be easily peeled away from the flesh. Put the squash aside for 15 minutes or until it is cool enough to be easily handled. When cool, peel the skin away from the squash flesh. You should have about 3 packed cups of roasted squash. In a larger pot, heat the oil or butter over medium heat. When the oil is hot, add the garlic, shallots, and ginger, and fry in the oil for about a minute. Add the tomato paste and fry for another minute. Turn the heat down and cook for about 5 minutes, or until the shallots are beginning to really soften. Add the curry powder and crumble in the red chili. Fry for another minute, then add the squash. Turn the heat back up to medium and fry the squash with the aromatics for about 5 minutes, stirring occasionally. Stir in the coconut milk and chicken broth and bring to a light simmer. Lower the heat and cover the pot. Simmer for 30 minutes. Turn off the heat and puree the soup with a hand blender, or pour the soup in batches into a blender and carefully puree it there, holding the top down with a towel. Add the salt in 1/2-teaspoon increments, tasting as you go, and stir in the juice of the lime. Serve immediately, with the garnishes. Note: My protein almond butter is perfect for spreading onto you dunking bread. Enjoy it while getting a great source of protein.

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WHAT TYPE OF

LEARNER

ARE YOU? I

t was back in the 1970s that educators first realised that when it comes to teaching, there’s more to it than a ‘one size fits all’ approach. They began to understand that there are several different learning styles and that most individuals will have a preferred way of learning. Go back to school today and you’ll find that the very best teachers, through a combination of teaching methods, are able to communicate their message so that it resonates with the all types of learner. However beyond school, in higher and further education the onus is moved to the individual to seek out the course and learning method that most suits them. Ben Jackson, Operations Director at Focus Training, one of the UKs largest providers of training for the fitness industry, says that before you choose a training provider and a specific course you should ask yourself lots of questions to determine what style of learner you are. Understanding this for yourself, knowing how a course is delivered and what it entails should have a bearing on the choice you make and ultimately your success on the course and in your career as a personal trainer. He explains, “As the forerunner in creating blended learning courses for the fitness industry, the majority of our students opt for this route. They complete their qualification through a combination of tutor-supported home study and practical weekend workshops, which they fit in around family life or an existing job. Blended learning offers the learner flexibility, to complete the course on their terms, to set an achievable timescale to suit their existing commitments and future aspirations. Down this route, a student takes a minimum of four months to qualify as a personal trainer, or from 6sixmonths if they haven’t already got a Level 2 qualification.

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“The learning materials provided are varied so as to engage all learners. Using our online learning portal and a virtual classroom, students are guided through their studies and have the benefit of an experienced tutor via telephone to keep them on track and offer support when needed. This method suits visual learners very well. They learn through reading, watching videos, looking at diagrams. Equally the workshops offer something for everyone but kinesthetic learners and auditory learners really appreciate the style of teaching and hands on approach that the practical sessions offer. Compared with a full time course, for example those at our permanent teaching facility at David Lloyd, Trafford Park in Manchester where you can complete your personal trainer qualification by attending four days a week for four weeks. For starters, you have to be available and able to commit to full time attendance for four weeks but it does give you the opportunity to fast track. This is a fantastic facility and students are taught in classroom style so auditory learners will love it, obviously lots of visual stimuli and practical sessions for visual and kinesthetic learners. In terms of support, you have the tutor available on demand to sort out any queries immediately and you have the

added benefit of your classmates for moral support. So now you’re thinking, what type of learner am I? Here’s a quick guide to selfanalysis.

VISUAL LEARNER A visual learner likes to use graphs, charts and pictures. They can memorise things they have seen written down and can read body language well.

AUDITORY An auditory learner retains information through hearing and speaking, likes being told how to do things and summarises into bullet points to aid memorisation. They may concentrate better with soft music playing in the background.

KINESTHETIC A kinaesthetic learner likes to use the handson approach and favours demonstrations rather than being told about something. They like group work and are generally good and maths and science.

To find out more about Focus Training courses and their new learning centre at Trafford Park, Manchester contact Ben Jackson on 01204 388330 or go to www.focus-training.co.uk.

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or the first time ever a ground breaking and transitional process for all instructors.

Add “Wellness Coach” to your title and start empowering your clients by

facilitating change rather than prescribing change, giving them self-responsibility to commit to better lifestyle habits and achieve their health/fitness/wellness goals. We offer an entire package including:

• Wellness Warriors Live Day £75 This online, self-paced program provides you with the same content as presented in our Level 1 workshop where you will come away with a better understanding of how to incorporate coaching into your work.

For more information, please contact Jayne on 07989433969, jayne@ groupxtraining.com or visit www. groupxtraining.com.

A NEW YOGA, AN EXCITING YOGA, A YOGA FOR EVERYONE Designed for fitness instructors to teach Yoga using their skills, knowledge and Group X Factor. With over 1750 instructors teaching Freestyle fitness Yoga we are the brand to be trusted.

• Freestyle Fitness Yoga 2 Day Certification • Hot Yoga Certification • Level 3 Yoga Diploma • Young Yoga “HUGE thank you for yesterday.You are such an inspiring person and I left the session feeling excited and raring to crack on with the diploma. You empowered me to believe I can be a great yoga teacher and I’m now really looking forward to the remainder of the qualification! ”

0116 239 6802 | www.groupxtraining.com

BUSINESS ADVICE FOR PERSONAL TRAINERS FROM SALMAN KASSAM OF SALECCA

SALMAN KASSAM, CO-FOUNDER OF THE SALECCA LTD PERSONAL TRAINING COMPANY BASED IN THE CITY OF LONDON, AND 2014 UKBFF LONDON AND SOUTH EAST CHAMPIONSHIP CLASSIC BODYBUILDING CHAMPION, EXPLAINS THE THREE THINGS THAT HELPED HIM BUILD A SUCCESSFUL PERSONAL TRAINING BUSINESS.

s a personal training professional, you know better than anyone that achieving fitness goals demands passion and discipline. Though hard work and commitment are the driving force in any transformation, sometimes what’s required is a change of technique that allows you to work smarter, not harder. When it comes to meeting your business goals, the approach is much the same. If you’re putting in the hours and not seeing the results you expect, it may be time to refine your approach. Here at

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Salecca, we’ve spent years building up our business, and there are three areas of improvement that have always brought us success.

SPECIALISE YOUR OFFERINGS The health and fitness sector is bursting at the seams, and standing out from the crowd isn’t easy or automatic. If you want to get paid more for what you do, it’s imperative to stake out your specialty and begin building your reputation as an expert.

“Branding” may sound like a horrible marketing term, but it’s really more about defining who you are and what you do. So much of the fitness realm is about aspiration, so this is no time to be shy. What’s your story, and how can it inspire others? What makes you different? Take a detailed inventory of your greatest strengths, and how they apply to your work. Once you have defined yourself, take the time to imagine your ideal client, and be honest. When you train the type

where others have failed is personally rewarding for you and the client, but it also has a serious impact on your business. Everyone loves a tale of redemption. These are only two examples, and only you can discover your own niche. Whatever you decide, know this: standing still is lethal. You must keep moving forward with your skills, and once you’ve identified your strengths, weaknesses, and areas of special interest, you can begin to build from there. Take on new certifications and invest in yourself. It will pay off in a big way.

“THERE’S ALWAYS SOMETHING YOU CAN TWEAK, SOME OPPORTUNITY YOU CAN UNCOVER, SOME IMPROVEMENT YOU CAN MAKE” HARNESS TECHNOLOGY When you think about fitness, computers may be the last thing on your mind. It’s easy to overlook the role technology can play in building your personal training business, but this is a serious mistake. These days there is no excuse for being a technophobe. Are you still doing everything the hard way? There are better tools out there that will save you time and money.

of clients you are best suited for, you get them better results, and you enjoy your job more. Do you have an intense approach that appeals to the fitness-obsessed? Target serious athletes by offering specialist equipment or hardcore training camps. Are you immensely patient and motivational? Think about specialising in tough clients that others cannot help. Taking on hard cases and succeeding

Maintaining an up-to-date website is one of the best ways to project a professional, innovative image, and it can be integrated with other technologies to improve the service you offer. A smart online booking system adds value for your clients by making it easier to book, and frees up hours of administrative time that you’d normally spend dealing with cancellations, rescheduling, and rearranging appointments. Online food diaries and fitness trackers are interactive ways to communicate in real time with clients while eliminating stacks of paperwork. A convenient online payment system will mean that you don’t have to track cash, deal with late payments because a

client forgot to go to the ATM, or waste precious minutes preparing deposits and standing in line at the bank. Be proactive about finding what works for you and your business. Embracing technology can revolutionise your whole career. By automating important tasks, you’ll make life simpler for your clients and free up time that you can then spend building your business and actually doing what you love and get paid for: training.

OUTSOURCE SKILLSETS So many small business owners fall into the trap of trying to do everything themselves. Especially in the early days, it may feel like you are spending more time on associated business tasks than you actually do in the gym with clients. If you haven’t considered outsourcing some of those functions, you are limiting your own potential. You may have many talents, but you didn’t get into this business to spend your time holed up in a back room playing accountant, secretary, or web designer. There are only so many chargeable hours in the day, so why are you spending them on minutia? At some point, you’re going to need to make the leap and hire some help. If you’re not at the point of taking on employees, you still have options. In this day and age, consultants, contractors, and freelancers are available at the click of a button, and most can work remotely, so you don’t even have to worry about office space. Sit down and look at where your time and energy are going, and choose at least one task to outsource today. Growing a successful personal training business takes time and attention, but it’s so worth it. Those of us who have made fitness our business know that the rewards are exceptional. Every day is filled with new challenges, but the freedom, flexibility, and satisfaction of being your own boss is hard to beat. To make a living from your passion while you help others transform their lives is a job that most people can only dream of. Most of all, don’t give up. There’s always something you can tweak, some opportunity you can uncover, some improvement you can make. In the gym and in business, you get out what you put in. Thanks to Salman for sharing this with us, and thank you for reading.

www.discovery.uk.com

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THE ROLE OF THE INTERNET

IN THE FITNESS INDUSTRY

he Internet serves as both a gift and a curse for our industry. For health and fitness professionals, it must be treated with caution. While the internet can offer huge benefits to entrepreneurial freelancers, it can also hinder efforts to grow client bases as consumers settle for sub-standard free content online. The internet can be an extremely useful tool in marketing your services. For freelance personal trainers, standing out from the crowd with an attractive website and a confident, informed presence on social media can be two of the most effective ways to draw potential clients to your services. In this competitive industry, PTs must not neglect the development of business skills; knowing how to selfpromote and network should be given equal consideration to development of training qualifications. More and more people are turning to the internet for inspiration for their workouts. Who can blame them? It’s free, it’s easy, there’s a huge amount of choice and if you don’t like the trainer you can switch to another with just one click. However it must not be forgotten that it is our responsibility

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as exercise and fitness professionals to warn our clients of the pitfalls of following the advice of a stranger on the web. When we fall ill we often turn to Google for diagnoses of our symptoms, although we know it is

“CLIENTS MUST BE REMINDED THAT NOT EVERYONE WHO POSTS A WORKOUT ONLINE WILL BE AN ACCREDITED FITNESS PROFESSIONAL” always best to seek the advice of a Doctor. The same can be said of workouts. Clients must be reminded that not everyone who posts a workout online will be an accredited fitness professional.

The same can be said of the proliferation of online magazines and blogs offering the latest tips and tricks for weight loss and ‘getting fit quick’ - nutritional advice should be left to trained professionals. Too few consumers are aware that not all PTs are sufficiently qualified to give nutritional advice, and too quickly devote themselves to fads they read about from gossip columns. There are some great workouts online, but as effective as an online workout might be, you just can’t beat the benefits of participating in a group workout – where you are driven to work harder by those around you, or by being observed in a oneto-one session with a personal trainer, who can instantly correct mistakes that are putting your body at risk – this is what it all comes down to. New clients can be gained through online trials of free services, but be wary of giving too much of yourself away online, you must not undervalue your profession.

Greg Small, Head of Membership, Register of Exercise Professionals (REPs). www.exerciseregister.org

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EVENTS SPECIAL...

RUNNING The Pain Barrier

Big Fun Run 5k - Edinburgh

DATE: Saturday 1st November at 11am VENUE: Parkwood 4x4, Tong, Bradford (BD4 0RR) COST: £22-27 CONTACT: info@thepainbarrier.co.uk MORE INFO: www.thepainbarrier.co.uk

DATE: Sunday 12th October at 11am VENUE: Holyrood Park Edinburgh (EH8 8HG) COST: £11.49/£9.49.under 5s free MORE INFO: www.bigfunrun.com

Hills, mud and trails. Really muddy! Over 18s only. The course twists and turns across a variety of terrain so you’ll find yourself running along muddy tracks and open fields, through woodland, across ponds and water obstacles and tackling steep hills and ravines. Medals to all finishers, top 3 male and female runners, and spot prizes.

The Big Fun Run series is strictly for FUN where it’s all about relaxed exercise. No times, no pressure, no sweat - just some easy moves and lots of laughs. The runs are suitable for all the family where you can accomplish your personal goals; whether you are raising money for a worthwhile cause close to your heart, remembering a loved one or simply keeping active. And remember under 5s can take part for FREE!

The Beast Run

Run or Dye - Nottingham

DATE: Sunday 16th November at 11am VENUE: Aylesford Equine X Country Course (LE14 3PF) COST: £25 until 1st July then £30, £35 on the day CONTACT: 0800 2987376 OR info@thebeastrun.co.uk MORE INFO: www.thebeastrun.co.uk

DATE: Saturday 11th October at 10am VENUE: Forest Recreation Ground (NG7 6HB) COST: £30 CONTACT: 0208 391 3913 OR info@humanrace.co.uk MORE INFO: uk.runordye.com

The Beast is a Double or Quit trail race of approximately 5 or 10 miles. Over 18s only. The course includes steep hills, water, mud, 40 (ish) obstacles usually tackled by animals of a 4 legged variety, water, hills, a couple of surprises, oh and did we mention water. Prizes for 1st, 2nd and 3rd male and female to complete 1 lap (quit) and 1st, 2nd and 3rd male and female to complete 2 laps (double).

Run or Dye is for absolutely everyone! Whether you’re a recovering couch potato or an avid marathon runner, you’ll love the atmosphere and experience at Run or Dye. You’re welcome to walk, run, dance, or skip your way to the finish line. And Run or Dye is family-friendly -- kids 6 and under run FREE!

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UK FITNESS ENTHUSIASTS PREFER PILATES TO YOGA

ew research from HFE - a leading provider of health and fitness instructor qualifications - reveals that most fitness bloggers, personal trainers and everyday gym-goers would prefer to take part in a Pilates classes, rather than yoga.

The data, which was obtained via an online poll that accompanied an infographic designed and published by the company, showed that nearly 70% of the respondents favoured Pilates, while just over 30% opted for yoga. Participants in the survey were encouraged to explain the reasoning behind their decision, and the majority of those who chose Pilates classes said they were generally “more dynamic”. Meanwhile, more than half of Pilates advocates said this form of exercise enabled them to “tone up and de-stress” more. More and more people are enrolling on Pilates and yoga qualifications, with an increasing number of gyms and health clubs across the UK employing qualified personal trainers in order to cater for this demand. HFE Managing Director, Lee Cain, confirmed that the amount of people looking to become Pilates and yoga instructors has risen sharply in the past two years, and he believes this can be attributed to the increase in conditions associated with stressful and sedentary jobs. Stress, lower back, neck, shoulder pain being some of the more common of these. “Pilates and yoga are not new concepts - in fact they are far from it. Yoga has been around for thousands of years, while Pilates can be traced back to the early 20th Century,” he commented. “However, there has been a real sea change in the way we exercise in the past five to ten years, and more people are looking to take part in regular Pilates and yoga classes, which has heaped more pressure on gyms to provide these services to their members. They are also services that health clubs struggle most to find quality instructors for.” “Aside from the usual cardio and weights that we use in the gym, we’re increasingly keen to enhance our core strength and tone up our bodies. We’re also far more aware of our mental wellbeing than we perhaps were in previous generations, which explains why Pilates and yoga are so popular in 2014.” One common theme to emerge from the poll was the huge benefits that Pilates can bring to people who are suffering from injuries or long-term pain. As well as enabling postural improvements, Pilates is ideal for easing lower back pain, stiffness in the hips and tightness in the shoulders. Mr Cain added that many professional sports stars and athletes have now incorporated Pilates into their training regimes, as it is proven to boost core strength and aid flexibility. “From the data obtained through our recent poll, we learned that fitness enthusiasts generally prefer the extra physicality that you get from doing Pilates instead of yoga. Indeed, many of the respondents said that they ‘felt like they’d done a proper workout’ following a Pilates session,” he continued. ABOUT HFE Health and Fitness Education is a leading provider of personal trainer and fitness instructor courses in the UK. The company offers numerous qualifications in Pilates, yoga, nutrition and weight management, outdoor training and many other forms of exercise.

www.hfe.co.uk

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EVENTS//

Go Sober for October 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.

OM Yoga Show 24th – 26th October, Olympia National London For anyone who has considered yoga but never given it a try, The Yoga Show offers the perfect introduction to this ancient Indian practice with workshops and classes on all kind s of yoga, including BoxingYoga, Hot Pod Yoga, and even Hip Hop Yo’ga! The OM Yoga show has been running for 11 years and continues to successfully grow. For more information, or to book your ticket, visit www.omyogashow.com

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Santa Run 7th December, Victoria Park, London 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. Reg Fee: £22 with £100 min sponsorship. Visit www.mstrust.org.uk/ santarun for more info.

Kent and Nottingham in for a fright night at the Parkinson’s UK Spooky Sprint Parkinson’s UK will be hosting its Spooky Sprint night time run in the dark in Nottingham and Kent, and is inviting wannabe ghosts and ghouls to join them for a fright night to remember. The 5k and 10k Spooky Sprint Kent event takes place on Saturday 1 November at the National Water Sports Centre, Nottingham and Saturday 15 November at Hop Farm in Kent. A night of spooky fun is guaranteed for all the family, as people are invited to run, jog or walk the 5k (within two hours) or run the 10k route. There is also a fun run for children aged 10 and under. The evening will begin with the 500 metre kids’ fun run for children aged 10 and under at 4.30pm. One adult can run or walk alongside each registered child in the fun run. The adults’ 5k and 10k routes start at 5pm, giving runners the opportunity to don their head torches and navigate their way around the course in the dark. Halloween style fancy dress is optional but there will be prizes for the best spooky costumes. The Parkinson’s UK Spooky Sprint course is flat and is suitable for all ages and regardless of running ability.

Judgement Day www.judgement-day.co.uk The two events in a nutshell… Event: Judgement Day, Bordon Date: 23 November, 2014 Entry fee: £65 Location: Tank Training Area, Oakhanger Road, Bordon, Hampshire Details: 10 mile obstacle course through the military tank training zone – described as one massive sand pit! Think underground tunnels, rope climbs, barbed wire, swampy bogs and much more Event: Judgement Day Team Challenge, Bagshot Date: 21 December, 2014 Location: Army Alpine Training Area, The Maultway Details: The UK’s first ever team only obstacle course race. Teams of 6-8 people

Paul Jackson-Clark, Director of Fundraising at Parkinson’s UK, said: “We are delighted to be holding our Spooky Sprint event once again. I’d like to invite everyone to really get into the spirit of the event and dress up in Halloween style costume and run for us. Every runner will receive a fundraising pack, an exclusive glow in the dark T-shirt, head torch and a medal at the finish line. There is no minimum sponsorship required to take part in the adults’ run, but runners are asked to aim to raise £100. The entry fee for Spooky Sprint is £25 for the 10k (£23 for UKA runners), £19 for the 5K and £5 for the kids’ run. The charity is also looking for volunteers to help support runners on the day. To find out more call 020 7932 1314 or email: events@parkinsons.org.uk For further information and to book a place visit: www.parkinsons.org.uk/spookysprint or call 020 7932 1314. Email: events@parkinsons.org.uk

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BOOTCAMP WORKOUTS

After a career in the British Royal Marines Leon Melnicenko set up his own Bootcamp. He later went on to specialise in creating workouts for Bootcamp instructors and fitness professionals. He has just published his third set of digital manuals, which has seen him celebrate his 500th sale. Leon lives in Plymouth with his wife, step son and two dogs. For more information you can visit www.uniquebootcampworkouts.com Or you can find me on facebook and twitter www.facebook.com/UniqueBootcampWorkouts www.twitter.com/uniquebootcamp

GET UPS Crouch down, right hand on the floor, kick your feet out and lay flat on your back fully stretched out. Sit up, stand up and jump up so your feet leave the ground.

HALF BURPEE Feet shoulder width apart. Squat down keeping the back straight. Hands to be kept straight through the middle of the knees. Place your hands down and kick both feet out at the same time, ensuring you keep the core firm and steady. Jump the feet back in and spring up to standing with a jump. Land softly on the feet.

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SQUATS Feet shoulder width apart with the knees slightly bent. Head up. Squat down (inhale), pulling the hips back in through the heels, whilst maintaining a straight back. Once you reach a 90 degree angle in the knee joint return to the start position (exhaling).

PRESS UP Set the hands at shoulder width apart, head up. Hips in line with the upper and lower body. Keep the core lightly contracted throughout. Bend the arms to 90 degrees keeping the elbows tucked in (inhale). Then straighten the arms and return to the start position (exhale).

STAR JUMP Feet and hands together. Jump out to form a star shape. Then jump back to the starting position.

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FOR GREATER FITNESS

f clients are complaining of feeling tired or lacking in energy, there’s a chance they might be intolerant to certain food products.

Gluten is a protein found in wheat, barley and rye. An intolerance can result in debilitating inflammatory conditions. For those with coeliac disease, complete avoidance of gluten is the only medically accepted treatment. Those with a gluten intolerance or allergy are often concerned that their fitness levels may suffer once they begin to alter their eating habits. However many professional athletes have discovered that making the switch to a glutenfree diet has improved their lifestyle. Olympic Gold Medallist Paula Radcliffe sought medical advice after she famously failed to complete the Athens marathon in 2004. Tests revealed she was intolerant to wheat, gluten and dairy products - she now follows a gluten-free diet and has recovered her will to win. World Tennis no.1 Novak Djokovic was diagnosed with a gluten intolerance and subsequently cut bread and pasta

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WANT TO PROMOTE DIET AND NUTRITION TO ENHANCE YOUR CLIENT’S LIFESTYLE? READ ON!

from his diet. This helped transform him from feeling constantly tired and unwell into a champion. Athletes tend to rely on carbo-loading to provide them with the energy

“GLUTEN-FREE DIET CAN HELP IMPROVE FITNESS LEVELS AND PERFORMANCE BECAUSE YOU NEED TO THINK HARD ABOUT WHICH TYPE OF CARBS TO CONSUME” they need before, during and after training. Following a Gluten-Free diet can help improve fitness levels and performance because you need to think hard about which type of carbs to consume without resorting to standard pasta or pizza, which have

low nutritional value. These foods can also cause sugar levels to rise and fall rapidly, which can lead to muscle and stomach cramps. Gluten-free foods have a low glycemic load and allow the body to use fatstored energy rather than relying on regularly consuming carbs. On a gluten-free diet, blood sugar levels remain more stable during exercise, whereas a wheat-based diet can cause fluctuations. These fluctuations may lead to a below-par performance, feelings of exhaustion and longer muscle recovery. So, for some clients, switching to a gluten-free diet can make for a positive change, especially if fitness levels are a vital component of their lifestyle. Author Ross Mendham, former personal trainer and fitness model, is Managing Director of Dragons’ Den winning company, Barenaked Foods”

www.barenakedfoods.co.uk

BESTONTEST HSE First Aid Kits shop.firstaidsupplycompany.co.uk The Essential range of boxes are ideal where robust and durable containers are required. The Essential boxes are made from thick walled polypropylene, metal pin hinges with tough black clips and handles. Designed to take the knocks and rigors of a tough environment. This is really handy if you own your own gym or if you take large exercise groups.

FIRST AID KITS

Sports First Aid Kit in Copenhagen Bag by SP Services www.spservices.co.uk Comprehensive, yet compact, this sports first aid kit is ideal for sports teams, grounds or active families. Supplied in an extra large nylon Copenhagen bag with carry handle and ‘D’ rings for securing an adjustable shoulder strap. Internal zipped pockets ensure contents are kept organised and secure. Large, lockable, zipper pulls allow easy, quick access even while wearing gloves. My favourite little extras in this pack include the foil blanket, the can of Supercool Freezespray and two bottles of sterile eye wash.

Boots Pharmaceuticals St John Ambulance First Aid Kit

The Lifesystems 1040 Pocket First Aid

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Boots Pharmaceuticals has joined forces with St John Ambulance, the nation’s leading first aid charity and training provider, to bring you a brand new range of first aid kits The Travel First Aid Kit is designed to help you care for your family’s first aid needs when travelling in the UK or overseas. This handy sized kit is ideal for storing in your vehicle’s glove box or in your travel suitcase. This kit is a great size for taking with you wherever you go, and packs a handy selection of supplies.

The Lifesystems 1040 Pocket First Aid Kit is a small first aid dressing kit that is ideal for basic trekking, weekend rambling and family walks. Containing items such as antiseptic cream, fabric dressing and a woven bandage, it is well equipped for most minor injuries. A loop on the back of the pack allows you to carry it either on a belt or on the outside of a rucksack. This is a great little pack and is ideal for PTs who take sessions outdoors as it has a Velcro attachment so that you can fasten it to your clothing. I have to say, although it’s a simple pack this is one of my favourites.

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FITNESS TIPS: by Laurel Alper

BLAST YOUR CLIENTS’ BINGO WINGS IN 30 MINUTES

elp your clients to banish their bingo wings with Laurel Alper’s easy exercise tips. These simple steps can be done in the comfort of your clients’ homes. Here are her simple tips:

dining room table with your palms facing upwards (ensuring table is secure and stable).

LEANING WALL PRESS-UPS

Inhale and then exhale as you push up with your hands (bending at elbows) toward your shoulders and you feel the strain in the front of your arms.

A great warm-up exercise that will work your upper and lower body, strengthening and toning your chest, shoulders and calves. TECHNIQUE: Start by facing the wall with your palms resting against the wall at shoulder height. Walk backwards until your arms are straight (elbows slightly soft, don’t lockout joints). Now widen your palms to just wider than shoulder distance apart Inhale, bend your elbows and bring your face close to the wall (think forehead, nose, chin, to keep correct head position). Exhale and then push back, keeping palms on the wall until you are back to the start position.

BICEPS This is a different type of exercise called Isometric (static). This involves holding weight as opposed to lifting weight up and down. It’s great for working the front of your arms for strengthening and toning. TECHNIQUE: Place your hands under a kitchen or

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You will need to bend your knees, plant your feet firmly on the floor and engage your core muscles.

Don’t hold your breath, keep breathing! Hold each contraction for 5-10 seconds.

TRICEPS This exercise is a great way to strengthen and tone the back of your arm muscles (those that lift shopping bags will understand this feeling)! TECHNIQUE: Place a chair or bench against a wall for support and sit on edge of the seat. Grip seat of the chair/bench near to your thighs, ensuring your fingers face forward and bend arms. Take a step forward, so your feet are flat on the floor and your arms are bent holding you up. Keep your back straight and close to the seat without actually touching it. Inhale then exhale as you straighten your arms, keeping your elbows close to your body. Don’t let your hips swing forward or use your hips to help push you up.

SHOULDER (MILITARY) PRESS Have you got any tins of baked beans in the cupboard? Forget about making beans on toast for the kids, use them to strengthen and tone your shoulders. TECHNIQUE: First, get your baked bean tins (or any tin) or bags of sugar/flour. Sit on a bench or chair with a tin in each hand and engage your core muscles. Bend elbows and bring tin to shoulder height for start position Exhale and straighten your arms overhead (keep elbows soft at end point). Inhale and return to start position. Repeat these exercises 10 times for your first set, progressing to 3 sets of 10 reps and then 3 sets of 12 when you feel ready. Why not show your clients these exercises and remind them that they can ask for your expert advice to avoid injury and get the best moves for their needs? Drinking plenty of water throughout the exercise is also important. Laurel Alper is a Personal Trainer, Pilates Instructor and Ante/ Post Natal Specialist Trainer. Visit LaurelAlper.co.uk for more information.

ew research by software specialist Refer-all indicates people taking part in physical activity interventions, such as exercise on referral, exhibit a positive change in behaviour. Improved activity levels were recorded not only during participation in the programme but also three months after its completion. One of the largest of its kind, the ‘Stages of Change’ white paper analysed data from over 6,600 people using exercise on referral programmes throughout the UK to study people’s behaviour patterns during and after the exercise intervention. The paper used the stages of change questionnaire, which consists of six stages: Pre-contemplation, contemplation, preparation, action, maintenance and relapse. The data was collected at the start of the intervention, at the end (three months) and at the follow up (six months). When surveyed about participation in physical activity at the start of the intervention, the most common answer (51%) was contemplation, i.e. they were not currently very physically active but were thinking about increasing their activity levels in the next six months. At the end of the intervention, after three months of participating in regular exercise, 38% confirmed it was action (i.e. physically active on most days but only within the last six months), whilst at the follow up, after six months, for 30% of participants it was maintenance (i.e. currently physically active on most day for longer than six months). The results add to the growing body of evidence that demonstrates physical activity interventions can create behavioural change, with a positive impact both during and after the programme. Historically, exercise on referral schemes has been criticised because of an inability to effectively collate data and analyse it. The ‘depth’ of data in the ‘Stages of Change’ report was only made possible by the utilisation of exercise referral software systems. Stuart Stokes, Commercial Director at Refer-all, explained: “At Refer-all

PHYSICAL ACTIVITY

INTERVENTIONS we recognise the importance of sharing information so that we can clearly demonstrate the importance of physical activity interventions to change people’s behaviour. The ‘Stages of Change’ report gives a strong indication that physical activity interventions positively impact on the behaviour of the participants not only during the intervention but also afterwards. It is crucial that, as an industry, we keep adding to the data so that the success of these schemes is visible, thus enhancing the potential of funding in the future. This in turn, will ensure that physical activity interventions are readily available for everyone who needs them.” Refer-all, which specialises in software solutions for exercise referral (and other lifestyle services), offers a fast and efficient referral pathway for exercise on referral schemes from referrers via an online portal. The

referral appears instantly on the service provider’s dashboard, from where they can use refer-all’s software solution to move the person through their service, setting target dates and recording actions completed against the referral, such as contacting the person and booking appointments via a task bar. The integrated system also provides the service provider with information about where the referrals come from. Refer-all is currently working with seventeen service providers to power sixty lifestyle services that, to date, have seen more than 48,000 referrals. Refer-all are specialists in software solutions for exercise referral and consultancy providing great communication, strong outcomes and efficient workflow to make people active. www.refer-all.net

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10 minutes with

JAMES EVANS

CO-FOUNDER XTREME BOOT CAMPS

WHY DID YOU DECIDE TO BECOME A PERSONAL TRAINER? It happened naturally. I have always been into fitness and generally being healthy, but it really all started by me helping to train friends and family. Having then passed all the relevant qualifications, this developed into what has become a full-time career.

HOW DO YOU MOTIVATE PEOPLE INTO GETTING, AND STAYING, FIT? By setting realistic goals and relating it to people’s lifestyle and work. I also work on people’s emotions and what motivates them as individuals. Everyone is different. Making people mentally addicted to staying fit is something I’m particularly good at.

WHEN YOU MEET A NEW CLIENT WHAT EVALUATIONS WOULD YOU DO TO DETERMINE THE APPROPRIATE FITNESS PROGRAMME? I carry out fitness tests that are relevant appropriate to the clients’ goals. I also really get to know them personally. As I do all my training outdoors, and not in a gym environment, it’s easier and more effective for me to work much more closely with clients and monitor their progress. This ensures people reach the real, honest goals they desire, all done in the lovely fresh air!

IF A CLIENT SUFFERS AN INJURY DURING A SESSION, HOW DO YOU HANDLE IT? I temporarily stop the session and observe the injury. If remedial action can be taken there and then, I’ll do it. But making sure the client is ok to carry on, and that there’s no possibility of long-term damage is key. I’ll evaluate the injury and determine whether we can either adjust the program or simply focus on healing the injury itself.

WHAT MAKES YOU A SUCCESSFUL PT? IS IT TRAINING YOU’VE HAD, KIT YOU USE, OR IS IT SOMETHING ABOUT YOUR PERSONALITY? Living and breathing fitness, makes me stand out from other PTs. I have pretty much experienced every type of diet and fitness programme out there, so my experience and knowledge of exercise and healthy living is extensive. I am also just a normal guy with a good sense of humour, but will always get that bit extra from clients when training. Don’t get me wrong, I’m also sensitive and sympathetic when it’s needed. The kit I use is often very creative and unique. You won’t find most of it in your local gym!

WHAT IS YOUR FAVOURITE THING ABOUT YOUR JOB? That’s easy. Seeing the transformation and positive impact I have on clients is always hugely rewarding. I have a unique attitude towards fitness and life as a whole. When I see clients walking away from a session with their heads held high and feeling they can achieve things they never thought possible, that fills me with pride and a job well done.

IS IT DIFFICULT TO JUGGLE SO MANY PROJECTS AT ONCE? Very! But experience and organisation is key to handling such a hectic schedule! Staying calm and feeling in control is vital.

WHAT DO YOU FEEL IS THE BIGGEST PROBLEM PERSONAL TRAINERS FACE? Inspiring, motivating and educating society at large that leading an unhealthy lifestyle and being unfit is simply not acceptable. Live well, eat well and exercise well, it will make a world of difference.

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