JOURNAL
WINTER 2015 £3.30
DIETING MYTHS SIX COMMON MYTHS EXPLORED BY DR JANET AYLOTT
FOOD ADDICTION, FACT OR FICTION? WITH ALAN JACKSON. DIRECTOR OF DISCOVERY LEARNING
VEGAN ATHLETES MAKE IT HAPPEN FAVOURED OR SHUNNED BY OTHERS. DEPENDING ON YOUR DISCIPLINE, YOU MAY FEEL YOU NEED MORE OF X THAN Y
THE
FOOD ISSUE
Kettlercise速 Instructor Course Dates 2015
Location
Sunday 18th January 2015
North London
Sunday 1st February 2015
Edinburgh
Sunday 22nd February 2015
Bristol
Sunday 29th March 2015
Leeds
Sunday 12th April 2015
South London
Sunday 19th April 2015
Newcastle
Sunday 10th May 2015
Manchester
Sunday 7th June 2015
Derby
Exclusive insurance for REPs members Perkins Slade is one of the UK’s largest independent insurance brokers. As specialists in sport and recreation insurance we’ve seen the wide range of injuries that can occur, and the rising costs involved in settling claims made against coaches and instructors.
The largest claim made against a REPS member was settled in 2009 for £4.1 million. This demostrates the extent to which courts will award compensation under the right circumstances, and with the cost of such awards increasing year on year, having sufficient cover is vital. There is no substitute for having appropriate and adequate insurance cover to give you peace of mind.
For more information visit www.exerciseregister.org/members/insurance or call 020 7632 2022 Perkins Slade Limited | Tricorn House | 51 - 53 Hagley Road | Birmingham | B16 8TP www.perkins-slade.com Perkins Slade Ltd is authorised and regulated by the Financial Conduct Authority. Full policy details can be requested from Perkins Slade Ltd. THE SKILLSACTIVE GROUP is an authorised representative of Perkins Slade Ltd.
REPAD_0814
REPs Journal Introduction
W
elcome to this year’s first issue of the REPs journal. I hope you all had a pleasant Christmas and New Year, and are gearing up to keep your clients and members motivated and active during 2015.
Over the last few months, I have been fortunate to attend many events, workshops and conferences around Europe, and it has been interesting to see that there has been a consistent theme at all these events. This theme has been the problem of engaging with the 80% or so of the general public who are inactive and who do not undertake sufficient health-enhancing physical activity. In the fitness business, we are often guilty of pursuing the body image agenda, where being perceived as young, slim and attractive is used as the principal reason to exercise and be active. Unfortunately, this message can strongly put off those who aren’t young, slim and attractive; and ignores the much wider public health problem of increasing physical activity levels generally. As a REPs member, I would like you to consider how you project and market yourself to the wider public. Are you a “sun’s out – guns out” exercise professional, focusing only on body image and looking sexy; or do you make an effort to engage with those who are harder to convince, but need our help more. My challenge to you is to make it your mission to get the couch potatoes in your life on their feet and moving. Get them thinking about the whole range of benefits of physical activity, rather than just concentrating on weight loss. The trick for us in the fitness business is to acknowledge that the ‘body beautiful’ approach puts off more people than it encourages. I hope you enjoy this issue, as we cover an interesting and eclectic range of subjects with something to appeal to everyone. Happy reading.
Rob Wilkie
Contents Profiles
6
News
8
Power plate winner
11
Industry news
12
Nutrition with Jamie Llyod
14
Dieting Myths with Janet Aylott
18
Rick Hays talks Natural Choices
21
Kettlebells with Phil Wright
23
Being active: 150 minutes
24
Innovation: Work until you can’t, rest until you can
27
Workout
28
The vegan edge
30
REPs Eats
34
Richard Callender
39
REPs business
40
The final word
42
Publisher Myles Davies
ON THE COVER:
Group Editor Victoria Guthrie Editors Jessica Rowley Ellen Rowles Design Juliet Symes Juliet@repsjournal.co.uk
Dieting Myths: six common myths explored by Dr Janet Aylott. Image: Blueberries www.shutterstock.com
Advertising Sales Yasmine Brown Yasmine@repsjournal.co.uk General info@repsjournal.co.uk
@REPsUK
/REPsUK
HEAD OF STANDARDS AND COMPLIANCE
Publishers: REPs Journal is published 3 times a year on behalf of SkillsActive Ltd by Magic Fountain Media Ltd. Registered Offices: SkillsActive, 1st Floor, 6 Graphite Square, Vauxhall Walk, London SE11 5EE (as of 19th September). Magic Fountain Media Ltd, Suit G, Epsilon House, Masterlord Office Village, Ransomes Europark, Ipswich, IP3 9FJ. Printed by: The Magazine Printing Company PLC. PLEASE NOTE: Points of View expressed in articles by contributing writers and in advertisements included in REPs Journal, do not necessarily represent those of the publishers or SkillsActive. While every effort has been made to ensure the accuracy of information contained within REPs Journal, no legal responsibility will be accepted by the publishers (Or SkillsActive) for incidents arising from use of information published. All rights included 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 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
PROFILE
PROFILE:
RACHEL HOBBS T
owards the end of last year from all corners of the globe fitness professionals were submitting their entries to Life Fitness’s Personal Trainers to Watch Competition, and whilst entrants may come from the United States to South Africa and New Zealand to right here in the UK, the Life Fitness top 10 Personal Trainers to Watch finalists are united in their commitment to exceptional leadership, client support, motivation and inspiration. The top 10 elite finalists, including REPs member Rachel Hobbs, meet back in October to compete for the title of the world’s best Personal Trainer to Watch and after a day of showing their elite training skills, Cristiano Arthur Parente of Sao Paulo, Brazil took the title as the 2014 Personal Trainer to Watch. Whilst Rachel didn’t win the overall competition, to be named a finalist in a global competition is a fantastic achievement. We recently spoke with Rachel, who has been a REPs member for the past eight years, to find out how she was feeling: “I am honoured to have made the top 10. To be recognised by industry experts as someone who is passionate about improving the lives of others through top quality training and nutrition is wonderful. “I love my job and work from early in the morning until late at night, balancing it with caring for my young family, powerlifting for Great Britain and studying; it is tough but vey worth it.” Rachel was 17 and preparing for her A-levels whilst working part-time as a fitness instructor when she fell pregnant with her son, Finnley. However, despite the stigma of being a teen mum, Rachel was determined to have a career and her pursue her love of fitness, health and nutrition at the same time as raising a child. Rachel said, “I have always loved sport, and was a country gymnast and keen gym-user as a teenager. After I had my son, I didn’t let that stop me continuing with my exercise training and a few months later I ran my first marathon. “I was determined to be a good role model for Finnley and be able to provide for him in the future, and so I had to learn to balance looking after my son whilst putting myself through an education. I decided to pursue a job that combined my love of sport, fitness and health with helping individuals gain the monumental physical, psychological and emotional benefits that exercise training has on people’s health.”
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Over four years, Rachel impressively juggled raising her son whilst studying to achieve a BSc Degree in Nutrition and Dietetics. In 2006 Rachel became a member REPs as she felt it was impotant for her clients to know that the qualification from Lifetime training met high standards and therefore as a personal trainer she met those standards too. In 2010, Rachel went on to train with www.lifetimetraining.co.uk to complete her Advanced Fitness Instructor and Level 2 Exercise to Music qualifications. She has since completed her Active IQ National Academy of Sports Medicine (NASM) Certified Personal Trainer Qualification and Level 4 Specialist Qualification in Obesity and Diabetics. Alongside her education, Rachel took up power lifting and was selected for Team GB to go on to achieve a gold medal in the European Championships in Czech Republic. In August 2014, Rachel won the British Championships and broke the British Records for all Squat, Bench Press and Deadlifts. Today, Rachel runs her own exercise and nutrition business ‘Body Brains Beauty’ in Guildford, as well as working out of Locker 27 and also doing regular specialist training with people who have mental health conditions in their homes. She said, “The main challenge I face is when clients struggle to believe that they will reach their goals. I make sure to keep training tough but fun to maintain motivation and ensure continual progression. I also try to empower all clients to see themselves as athletes, to fuel appropriately and focus on the weight on the bar rather than the weight on the scales. “Having the ability to support recreational athletes through unique dietary manipulations and training to make lifelong changes, as well as supporting performance athletes achieve their sporting goals, is extremely rewarding. This, combined with the fact that learning about training techniques and nutrition is continual, has made me realise that the possibilities of being a Personal Trainer are endless!” Finally, we also wanted to find out what influenced her to enter the prestigious competition, to which she replied: “It was the gym manager at Surrey Sports Park where I train my clients that discussed the competition with me. I thought it would be a great way to meet other professionals in the industry, to share training and fitness ideas, to encourage not only individuals to get involved with fitness but also show what a rewarding career it is.” Now in its fourth year, the Personal Trainers to Watch programme recognises and rewards elite trainers around the world who embody passion and commitment to the profession. The grand prize winner received $5,000 USD towards his personal training business, international media recognition as the global 2014 Personal Trainer to Watch, continuing education course credit from the Life Fitness Academy and a personalised award plaque. Speaking to Greg Small, Head of Membership for REPs, he said: “This is a fantastic opportunity for Rachel and I would like to congratulate her on reaching the final. Having seen the impacts this competition has had on REPs member Kim Ingleby, this can be a life changing competition and we shall be certainly watching this space!” From everyone here at REPs we would like to send our congratulations to Rachel and wish her the very best in her future career.
PROFILE
THE JOURNEY Feeling inspired by Dan Portanier’s story (in our last issue) Gemma Mullinger, who has been a REPs member since April 2013, decided to get in contact and share her journey to the fitness industry with us
A
s a child I hated PE lessons, sports and games on the playground and pretty much anything involving physical activity. I much preferred to sit down with a book or take some time out to paint or colour. As I reached my teenage years, my dislike of anything fitness related almost turned into a phobia for me, with sports day at my secondary school being without a doubt the worst day of my year. I reminded my class mates each June that I was absolutely terrible at running, and if they had to nominate me for something couldn’t it be the shotput, which at least would be over quickly?! I left school and chose to study health and social care at my local college, following it up with a BA Honours Early Childhood Studies Degree. I always wanted to be a primary school teacher. I’d loved children for as long as I could remember, and was always being asked to help my friends in class when they struggled. It seemed like a natural career choice for me. When I got a place on a teacher training course in 2010, I was shocked and unsettled to discover fairly quickly that it wasn’t what I wanted to do after all! I left the course, and got a job as a deputy manager in a supermarket...not what I wanted to do with my life, but at least it brought in a decent wage. It was at about this time that
I decided to try and get fit and lose some weight. I was about 1.5 stones heavier than I wanted to be, not a huge amount in the grand scheme of things, but I wanted to nip it in the bud before I got bigger. I attended the gym for a while, but found it was ineffective, as I really didn’t know what I was doing! I got bored quickly and went along to a Body Pump class instead. I was hooked! I loved lifting weights and the feeling of strength I got from the class. Results were quick to show, and I had lost 2st in about six months, as well as three dress sizes. Meanwhile, still working at the supermarket, I had had enough! One day, in September 2011, I quit my job out of the blue, with no alternative job to go to and no idea what I wanted to do. My Body Pump instructor Jane also managed and taught the health and fitness courses at my local college, and she suggested that I go along and sign up for one. I laughed initially, thinking back to my school days...the idea that I could become a gym instructor seemed almost ridiculous! But I thought about it, and reasoned that at the very least it would be fun and it would keep me busy. I studied for a year and became qualified as a Level 2 Gym Instructor and Level 3 Personal Trainer. By this point I had also undertaken a course to enable me to teach adults and teenagers, and had secured a lecturing job in the Early Childhood Studies department at the college at which I had trained. This job was short lived, and days after leaving, I found employment in a new ladies only gym in my local area, which was just about to open. It seemed like fate. I loved the job instantly, and finally believed that I had found my niche. Working with women to help them to lose weight, get fitter and become healthier was the most rewarding thing I had ever done. I discovered a real talent for helping the ladies to feel comfortable, and my own past experiences helped me too. After a year, I decided that I wanted to take my health and fitness career further, and after a lot of planning and much support from my partner Tina, who I met through my work, I opened my own business, Naturally Slim Health and Fitness in June 2014. I run group fitness classes and healthy weight loss groups and offer periodic six week weight loss programmes. For the first time in the 10 years since leaving school, I can genuinely say that I love what I do and although I never thought in a million years that I would become a fitness professional I wouldn’t want to do anything else.
If you’d like to share your story with us then please get in touch with via Facebook and Twitter pages, don’t forget to include #MyFitnessJourney or simply drop an email to marketing@skillsactive.com
@REPsUK
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NEWS
NEWS UNLOCK YOUR CLIENT’S POTENTIAL Cor-Kinetic’s Elite Movement Specialist course is two days that will change forever how you look at the body and brain and the way you assess and train your clients. Learn 21st century screening, assessment and movement enhancement techniques that will unlock your clients potential and help free them from pain and injury. Learn the do’s and don’ts of rehab, what to really do about back pain and how to create truly lasting changes in flexibility and strength. Increase your earnings and referrals by providing amazing results! Start to base your training programs on rock solid science and evidence. Join us on March 14/15th 2015 in London. Spaces limited. Secure yours today at www.cor-kinetic.com – trainer courses or call 07973560684.
We’re excited to announce the launch of a brand new resource guide, Taking your fitness business online which has been developed in partnership with Yola. Creating a website for your fitness business does not have to be a complex project. The website experts at Yola have created a handy resource guide that is packed with helpful advice on how to plan and launch your business online. Whether you are looking to hire a designer or create a website yourself, this resource guide will provide you with all the tips and tricks you need to make a successful fitness website. From domains to search engine optimisation and image selection and content, planning your website can be easy and fun. This guide provides step-by-step instruction on: Online personas – Write website copy that resonates with your target audience.
Questions for 1 CPD point
Search Engine Optimisation – Create a website that can be found on search engines by using keywords and meta data.
To give your answers please visit www.exerciseregister.org/cpd-training/technical-articles
Images selection – Choose the right images for your website and brand.
Q1 Q2
In what year was kettle bell sport officially declared the ethnic sport of Russia? a) 1985 b) 1974 c) 1962 d) 2001 How many main events/disciplines are there in kettle bell sport? a) 2 b) 3 c) 4 d) 5
Head to P.23 to find the answers
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NEW RESOURCE GUIDE: PLANNING A WEBSITE FOR YOUR FITNESS BUSINESS
www.exerciseregister.org
Content – Get inspired with ideas on how to create ongoing, quality content that will keep clients engaged and website visitors returning. By the end of the guide, you will be able to create a fitness website that stands out from your competitors. The resource guide is available to all members and can be downloaded immediately within our Members Area. Take your business online today. Happy reading! As we look to develop our resources section we’d love to hear your feedback on this new resource, so please do let our marketing team to know if this guide has been useful or let us know if there are other areas you would like us to provide support in. Just send an email to marketing@skillsactive.com
SOCIAL SCENE
Welcome to the REPs Journal Social Scene
SOCIAL
SCENE
Our resident social media expert Ellen Rowles has put together some of her social media highlights, readers’ thoughts and ideas from REPs over the past 12 months! As always we want your insight into the magazine, the Register and the industry, so what are you waiting for? Get along to one of our channels and drop us a line. We are also delighted to announce that we are now on Instagram simply follow @exerciseprofessionals to see what we are up to! @REPsUK
/REPsUK
@REPsUK
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POWER PLATE WINNER
REPS PRAISES YOUNG INSTRUCTOR FOR WINNING ® POWER PLATE PROGRAMME We are delighted to announced that Vivien Vass has won a competition which we ran back in November with PowerPlate
V
ivien, 23, lives in Wembley, Middlesex and originally qualified as a Power Plate personal trainer last September in her native Hungary. She moved to London just over a year ago to develop her career and has found Power Plate to be very popular among her clients. She currently works for the family run Fitz Gym in Harrow. “I used Power Plate for my own personal fitness for a couple of years and it was love at first try,” says Vivien. “I used to do gymnastics and dance and found when I switched to Power Plate I discovered muscles I didn’t even know I had!” Vivien trains on Power Plate three times a week for around 15-20 minutes and combines it with high intensity interval training or with resistance training. She used her experience to develop a five minute whole body Power Plate workout to meet the competition criteria. “When I developed my workout I combined my favourite moves with clear transitions so that people would find it easy to follow,” explains Vivien. “I know from using Power Plate with my clients that visible results can be seen from these exercises in four to six weeks so I hope people will find it highly motivating,” she says. Vivien finds Power Plate very versatile and she can train a wide range of clients in a variety of ways to achieve fitness, sports and wellbeing goals. She also uses it for clients with injuries or physical weaknesses as it provides a challenging workout without
the need for high pressure, high impact moves. “Choosing the exercises for the Power 5 competition took a little time but my aim was to create a complete workout that anyone could follow at the gym or at home,” she says. Our own Standards and Compliance Manager Rob Wilkie was part of the judging panel and commented on Vivien’s win saying: “Vivien provided a very clear workout that will be easy for others to follow. She combined an interesting range of exercises and used a good variation of movement patterns that cleverly integrated functional moves with the vibration training.” Stephen Powell, Power Plate Master Trainer and Director of UK Training & Education at Performance Health Systems agrees Vivien is a worthy winner. “We hear a lot about how integrated fitness training can help take workouts to the next level, and Vivien’s workout really impressed me. It is a great example of how we see Power Plate being used in an integrated fitness environment.” Vivien has won a year’s REPs membership and EXOS training from Power Plate worth £1,000 which will give her advanced knowledge and an enhanced qualification. Her video can be seen at https://vimeo.com/114823343.
@REPsUK
11
INDUSTRY NEWS
NEW INITIATIVE FROM PUBLIC HEALTH ENGLAND Public Health England have launched their ‘Everybody Active Every Day’ initiative at The Oval cricket ground last October, with the aim of using an evidence based approach to increasing physical activity in local communities. It is thought that around one in two women and one in three men in England are physically inactive at a level which could damage their health. It is estimated that around one in six deaths can be attributed to physical inactivity, at an annual cost of £7.4 billion. These figures are similar in terms of mortality and cost to the impact of smoking. The aim of the initiative is to influence public health behaviour towards activity in a similar way to the successful campaigns which have changed attitudes and behaviours towards drink driving, seatbelt wearing or smoking.
Documents and information surrounding the initiative can be found at www.gov.uk/government/publications/everybody-activeevery-day-a-framework-to-embed-physical-activity-into-daily-life
NICE REVIEWS EXERCISE REFERRAL SCHEMES The National Institute for Health and Care Excellence (NICE) recently published the findings of their review into Exercise Referral schemes to promote physical activity. The key guidelines produced by this review was that commissioning groups can continue to fund Exercise Referral schemes for people with existing health conditions, but should not fund schemes for people who are apparently healthy. NICE also continue to recommend structured exercise for the management and rehabilitation of certain health conditions such as stroke or heart disease, but they also make it clear that more and better data needs to be collected to allow for better future evaluation of these schemes. Detailed information on the guidelines and recommendations can be found at www.nice.org.uk/guidance/ph54
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Questions for 1 CPD point To give your answers please visit www.exerciseregister.org/cpd-training/ technical-articles
Q1 Q2
How many people are diagnosed with diabetes in the UK? a) 1.4m b) 3.8m c) 4.1m d) 3.4 In survey carried out by Nutracheck with REPs members, how many personal trainers who took part said three quarters or more of their clients wanted to lose weight? a) 4 out of 5 b) 3 out of 5 c) 5 out of 5 d) 2 out of 5
Head to P.18 to find the answers
INDUSTRY NEWS
WHY WE SHOULD EXERCISE THE FACE AS MUCH AS THE BODY BY DANIELLE COLLINS I spent many years teaching Yoga and Pilates to help tone, define and relax client’s bodies. Then, one day a client said to me ‘I wish you could do the same for my face’. The thought then struck me, why do we only train our muscles from the neck down? I then spent many years putting together current research and traditional techniques on facial health, and I designed The Danielle Collins Face Yoga Method which has now gained popularity on TV and around the world. I believe that we should spend at least 10 minutes a day exercising, massaging and relaxing the face as well as our body.
1. THE FACE IS MADE UP OF MUSCLES Just as your body needs regular exercise to stay toned and firm, the 57 muscles in the face and neck also need to be exercised. As they become stronger through exercise they are lifted and firmed and the skin attached to the muscles is also lifted and tautened, therefore reducing lines and wrinkles. As the muscles are much smaller than those in the body, it takes a lot less time for them to increase in strength and tone.
2. HEALTHY FACE, HEALTHY BODY By regularly exercising and massaging the face using Face Yoga, you will increase the circulation, lymph flow and remove toxins. This will reduce poor skin tone, puffiness, dark circles and allow the skin to look healthier and more youthful. The massage techniques will also increase the collagen and elastin, the natural plumping agents which will mean a firmer and healthier complexion. You can even train the face whilst doing body exercises. So if you have a body which is in great shape, your face will now match that.
3. TRAINING THE FACE CAN RELEASE STRESS Relaxing tension in the face will help to reduce and prevent the deep sets lines and wrinkles caused by stress, squinting or grimacing, giving it a more open, youthful look. Also, exercising the face daily will also do wonders for your overall health and happiness. Taking time to relax and do something for you, knowing you will look and feel better as a result, may mean you also notice yourself feeling calmer and more energised as well as looking younger and healthier. What happens on the inside, radiates on the outside.
4. OUR FACES ARE ALWAYS ON SHOW We spend time exercising our body which has amazing health benefits. However, if some parts of the body aren’t as toned as we would like, we can just wear clothes to cover them up. Our faces, however, are always on show and this is a great reason to start adding some face exercises to our exercise programmes.
LOOKING TO PROGRESS YOUR CAREER? SEARCH THE SKILLSACTIVE QUALITY TRAINING PORTAL TODAY! As committed Fitness Professionals it is important to continually develop your skills and search for the latest research and training practices. Education is a fantastic way to progress your career and this can be done by undertaking qualifications and Continuing Professional Development (CPD) training, but how do you know what training is recognised by the industry? Fortunately, SkillsActive’s Quality Training Portal (QTP) only lists qualifications and CPD training that is recognised by REPs- so as a member you can be assured that any training you decide to undertake has met the standards set by the industry itself. All qualifications are offered through recognised Awarding Organisations and each centre has had this verified by SkillsActive, whilst all CPD training has gone through SkillsActive’s endorsement process before being approved as fit for purpose. Training on the QTP also carries REPs CPD points, so you can ensure you are keeping up with your points requirements of 24 over a two-year period. This is your way to demonstrate your commitment to upskilling and developing yourself. To find qualifications and CPD on the Quality Training Portal, visit www.qualitytraining.skillsactive.com
If you’d like to learn more about how you can join the 150 teachers worldwide and teach Face Yoga (12 REPs CPD points) please visit www.faceyogaexpert.com
@REPsUK
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NUTRITION
7
STRATEGIES
TO GET MORE GREENS
INTO YOUR DIET
As the Health and Fitness Coach, at Jamie Lloyd Health and Fitness, I spend a considerable amount of time talking to people about getting more vegetables and greens into their diet. A common dietary trend among our young athletes and even some of our adults is a serious lack of creativity or willpower when it comes to eating more of the green stuff. As a way to help the world at large consume more veg, I have come up with this list of seven strategies to get more vegetables into your diet.
and end with spinach. Broccoli is another smoothie-friendly vegetable. It works in pretty much any smoothie and will usually be overpowered by the other ingredients so that you won’t even taste it. Still, you may get some weird looks from your mates and colleagues as they wonder what is in the green sludge you are drinking.
1. MASTER THE ART OF COOKING
Chop up vegetables and saute in a pan for 15 minutes, add about two pints water and simmer for 20 minutes – BOOM! A tasty looking soup. Try blending it for a few seconds, too!
Sure you can eat vegetables raw! In fact, it’s encouraged, but you certainly get more variety from cooking them. Use Google as your friend or look in Google Books and search for recipes that include vegetables and different ways of making something as simple as Spinach Frittata.
3. MAKE SOUP/CHILLI Soup and chilli recipes are a great way to hide vegetables. Try making a carrot and butternut squash soup! • • • • • •
Half butternut squash 4 Carrots 1 Red onion 3 Cloves garlic Vegetable stock Salt and pepper to season
4. DON’T FORGET ABOUT STIR FRY Try this recipe with your next stir-fry:
2. DRINK YOUR GREENS
1. Put oil in a skillet or wok; 1-2 tbsp coconut or olive oil will work well.
We are all strapped for time, so why not knock up a Superfood Greens Smoothie? Great for a pre or post workout fix and you pack a load of nutrient-dense foods in one go!
2. Put some meat on the skillet or wok; think chicken, beef, or whatever you like.
Try This: Savoury Greens Smoothie • • • • • •
2 Kiwifruit 2 Stalks celery 2 Handfuls spinach 1 Lemon Half pinch ginger Quarter pineapple
Throw all the ingredients in a blender and enjoy! Make extra and save in the fridge for up to three days. Of course, adding vegetables to smoothies doesn’t begin
14
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3. Let the meat cook for a minute or so. 4. Add a ton of veggies; I tend to use frozen broccoli, cauliflower, or stir-fry mixes. 5. Stir it around a few times. 6. Let it cook for 5-10 minutes, until the veggies and meat are cooked to your liking. 7. Eat and enjoy! It’s as simple as that. This is not only easy to do, but you can also literally change the recipe every night for variety while still using the same cooking methods. Plus, I think this is something that even anyone can do without any cooking skills.
NUTRITION
5. ADD FLAVOR WITH SPICES/DRESSINGS AND MAKE A DELICIOUS SUPERFOOD SALAD Learning how to use spices on foods can really liven up a dish. Sure, there’s going to be some trial and error here but it’s definitely worth a shot. Here’s a simple way to make kale, a superfood, taste better in the hopes of becoming a staple at your dinner table: Ingredients
Savoury Greens Smoothie
• • • • • • • •
1 Bunch kale 2 Tablespoon olive oil 1 Teaspoon Himalayan salt Raw beetroot Raw parsnips Raw Carrots Red onions 2 Kiwifruit
Chop up all the vegetables using a slicer or even better a mandolin, use your hands to mix in all the ingredients, and boom you have an awesome salad- goes well with fish or eaten on its own!
6. MAKE OMELETTES A REGULAR BREAKFAST SELECTION One of the questions I always get is how to get vegetables in at breakfast. I usually suggest either a smoothie with spinach, or – even better – an omelette. Again, from a variety standpoint, the options are really endless with an omelette. Here are some ideas: • Peppers • Onions • Tomatoes (Yes they’re technically fruits, but who cares? They are good for you.) • Salsa (best for those who are “easing” their way into vegetables) • Spinach • Mushrooms • Asparagus (if you’re feeling bolder) Omelette
The list goes on and on…
7. SUBSTITUTE LETTUCE FOR TORTILLAS ON TACOS AND FAJITAS What kid doesn’t love tacos? I know I could eat them every day for the rest of my life and never get sick of them. One way to make them healthier – and maybe a bit messier – is to substitute the tortilla for lettuce. Try experimenting with different types of lettuce to see which you like the best. Eating vegetables doesn’t have to be boring as long as you’re willing to put a bit of thought into preparing them. Give these tips a shot – and by all means go and experiment!
Jamie Lloyd is the co-author of the bestselling book Total Body Breakthroughs and he is a Health and Fitness Coach based in London. Contact him on contact@jamielloydfitness.com Stir Fry
www.jamielloydfitness.com
@REPsUK
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Pilates Union UK brings you ONLINE FITNESS EDUCATION for the fitness professional
PilatesUnion UK brings you the UK’s first online Pilates Reformer Machine instructor training course CYQ approved training centre Emma Newham brings 20 years of experience to the industry
The world’s first internationally accredited barre instructor training course is now available online.
Short CPD fitness courses for continuing education and development
No licence fees
Foam Roller Small Ball Gym Ball Power Ring Stretch Band
16 REPS CPD Points Continuing Online Education
Learn new skills and increase your business potential from the comfort of home www.emmanewhamfitness.com
SHOWCASE
EQUIPMENT
REVIEW Kate Haywood, Double Olympian and founder/owner of Straightline Health and Fitness. www.straightlinefitness.co.uk Facebook: Straightlinefitness Twitter: @StraightlineF
Double Grip Medball The double grip med ball is a great piece of equipment. Its really easy to grip and use, which means you can use it in many exercises to gain a full body work out. You can use it for strength, power, core strength and agility. You can swing it, hold it and throw it. I have the 8kg ball and it has been great to use in my circuits as there are so many different exercises that you can do with it. Very durable piece of equipment and great for the outdoors.
Powerbag I train outdoors so the powerbag is perfect to take to my sessions, it fits in the car, it’s easy to carry with its choice of handles and its perfect for when I want to use a heavier weight in my sessions. You can use it in so many ways. I have found it great for lower and upper body strength. You can lift it, throw it, swing it and even lay on it to make those crunchies a little harder! Very durable and easy to clean.
VIPR The VIPR, Vitality, Performance & Reconditioning. This is a versatile piece of equipment and great for an all body workout. It is great for your core, balance and agility. Perfect for loaded functional movements. Myself and my clients have found that it can make sessions more interesting and its fun to use. It fits in the boot of the car, It’s easy to clean and very durable, perfect for outdoor training.
Unicurve The unicurve is a versatile piece of equipment allowing you to get a full body work out. The unicurve comes with hand grips to make it more comfortable on the hands. Its great for functional loaded movements. My favourite exercise is to use it in a plank hold, rocking it side to side which makes the exercise more difficult whilst also having to focus on the balance. Easy to clean, durable and fits in the boot!
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DIETING MYTHS
DIETING MYTHS CHOOSING SCIENCE OVER SENSATIONALISM
N
utrition, food and health has never been so controversial with daily, often inconsistent, reports linking food and lifestyle to the latest health issues. As a consumer, this can be hugely confusing. Separating fact from fiction is a key skill for anyone providing health advice to the general public but it’s not always easy, particularly given the plethora of conflicting information out there. Myths abound, and in this article we discuss a selection related to obesity and dieting. Obesity rates have increased steadily with currently around two thirds of the UK adult population being overweight or obese. Gaining weight, however, may actually just be a normal reaction to an abnormal environment. Historically, food availability would have varied throughout the year. In order to survive, our bodies adapted to store fat in times of plenty to see us through the lean times. Natural selection rules that those best at fat storage and energy conservation would
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survive... genes that we have inherited from our ancestors. Today in the UK we have calorie dense food in abundance, 24/7, plus our lifestyles are increasingly sedentary. We live in an increasingly obesogenic environment. Add to this the ‘normal’ trajectory of weight gain throughout life that the majority of adults are following and in short, the odds are stacked against us when it comes to weight gain. It’s not all bad news, it is possible for adults to successfully manage their weight – with focus and determination – and losing excess pounds will make a difference. In survey carried out by Nutracheck with REPs members, 4 out of 5 personal trainers who took part said three quarters or more of their clients wanted to lose weight. (Nutracheck, January 2012). Personal trainers can be in a very influential and trusted position to support a client’s weight loss, so it’s important to know how to differentiate between fact and fiction.
DIETING MYTHS
SIX COMMON DIET MYTHS
‘TOO MUCH SUGAR CAUSES DIABETES’
Everyone is an expert when it comes to food because we all know a bit about it, and this tends to propagate myths. Although there are hundreds of misconceptions, we have picked six of our top diet myths to dissect. Nutrition advice, like exercise guidance, continues to evolve as evidence emerges with professionals frequently debating the facts.
‘I CAN’T – I’M ON A DIET’ ‘Diet’ often conjures up images of deprivation, pain and denial. However the key to long term, sustainable weight loss, is to find a way of eating and exercising that isn’t a trial. Dieting shouldn’t be about restriction but more about diversity and trying new things.
Over 3.8 million people are diagnosed with Diabetes in the UK, with over 90% of cases being Type 2 Diabetes (T2DM). Rates are increasing, and research suggests that over 700 new cases of T2DM are diagnosed every day (http://www.diabetes. org.uk/About_us/News/More-than-700-a-day-diagnosed-withdiabetes/). Risk factors for T2DM include overweight and obesity, as well as age, ethnicity and genetics, however 42% of people believe that sugar in the diet is also a risk factor. Compelling evidence exists which suggests that rather than diabetes being a ‘sugar’ related disease, a bigger risk factor is an accrual of body fat – particularly visceral fat around the liver and pancreas. Obese patients with T2DM who experienced rapid weight loss following bariatric surgery, found a normalisation of blood sugar levels causing researchers to report a ‘reversal’ of diabetes (Samaras 2013).
Traditional diet plans such as The Atkins Diet, the Egg Diet, the Cabbage Soup diet and many others have concentrated on cutting out a food group, or by sticking with just one or a small variety of foods. Although rapid PLACES TO GO FOR weight loss is often achieved, maintenance is MEASURED VIEW; not always easy. Increasingly, evidence points towards a more traditionally held view that it’s all down to calories. Fat contains more calories (9kcal/g) than carbohydrates or protein (4kcal/g) so it stands to reason that changing the proportions of the macronutrients in the diet rather than cutting out whole groups will affect calorie intake, and therefore weight. So dieting shouldn’t be ‘I can’t’ but more ‘I can’ as clients are encouraged to explore new foods and tastes.
A
NHS Choices – Behind the Headlines www.nhs.uk British Nutrition Foundation – Facts Behind the Headlines www.nutrition.org.uk British Dietetic Association www.uk.bda.org The Nutrition Society www.nutritionsociety.org
Despite overall calorie intake being the deciding factor when it comes to weight loss, individual nutrients such as protein may play a key role in hunger control, (Astrup 2012).
‘EATING CARBS CAUSES WEIGHT GAIN’ An explosion of Low Carb diet plans in the 1990s and 2000s led many to view carbohydrates negatively. News of rapid weight loss resulted in a reported 3 million people in the UK following one of the most popular plans, the Atkins Diet, in the early 2000s. (http://news.bbc.co.uk/1/hi/health/3197627.stm). Low carb diets might not always be the healthiest option. Replacing carbs with high fat foods such as meat and full fat dairy may have a negative, long term impact on health. Coupled with the decrease in healthier fruit, vegetables and whole grains, low carbohydrates diets have lost some of their popularity. The evidence suggests that it’s not carbohydrates per se that cause weight gain, but rather overall calorie intake. Carbohydrates contain less than half the calories than fat, so it stands to reason that fat reduction will make more impact. Certainly, an overall reduction in food intake (and therefore calories) is vital for weight loss, but singling out a single macronutrient is unnecessary. This remains a contentious area but evidence suggests that consuming fewer calories, rather than following a low carb diet, helps in the maintenance of weight loss (Soeliman 2014).
Similar results have been reported when rapid weight loss was achieved through a very low calorie diet (<600 kcal/d). A significant reduction in liver and pancreatic fat was seen (35% fat to 2% fat) within an 8 week period of weight loss, resulting in the normalising of blood sugar levels (Lim 2011). Anecdotal evidence suggests similar results can also be achieved through a steady weight loss following a healthy, balanced diet approach (Nutracheck 2014).
‘SNACKING CONTRIBUTES TO OBESITY’
The word ‘snack’ is associated with unhealthy food choices and overeating, however snacking can be an important part of a healthy balanced diet. Despite the concept that snacking provides additional calories, evidence suggests that this may not always lead to weight gain. Despite increased calorie intake following the introduction of mandatory snacking, significant weight gain was not seen (Whybrow 2007). Energy balance was more positive when subjects were not recording their food intake, suggesting that a lack of control over snacking could have negative effects. Compensatory mechanisms appear to be in place to prevent excess calorie consumption, however more research is needed in this area. Other factors including snack choice, and the environment such as screen time and a sedentary lifestyle, may have more impact on weight gain rather than the snack itself. The key to preventing weight gain through snacking, is to ensure healthy snacks are included as part of an overall calorie allowance – rather than in addition to it. Planning ahead, and managing snack macronutrient composition and portion sizes are vital.
‘EATING LESS CALORIES THAN I NEED WILL RESULT IN QUICKER WEIGHT LOSS’ ‘Starvation mode’ is a contentious topic. People love to rush weight loss, and many will go to extremes to cut back on calories, and burn as many as possible through exercise however anecdotally
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DIETING MYTHS this may not always lead to the significant weight loss expected. A classic starvation study by Taylor and Keys in 1950, showed that the body adapts to a period of starvation through a decrease in metabolic rate, however this change was only around 20% of BMR (basal metabolic rate) and was thought to be associated with a decreased muscle mass. Reduced BMR, and reduced muscle mass, will affect weight loss however this is unlikely to take shape during a period of a few weeks of reduced calorie intake (<1000 kcal/d). So does starvation mode exist if people don’t eat enough calories, or ‘over’ burn? Yes, and no – certainly a reduction in muscle mass, and therefore a reduction in calorie burning potential, may occur however this is shown in studies of up to six months calorie reduction, and is unlikely to be experienced during short term calorie restriction.
Maintaining a healthy weight shouldn’t be a trial. Eat the right number of calories for your activity level – healthily most of the time but recognising that food is to be enjoyed. Be as active as possible and understand the triggers that cause over-indulgence. Find your own personal strategy to keep control of eating – such as recording food intake via an App or online diary. Tracking and self-awareness can be a major factor in successful weight loss and management.
REFERENCES Astrup A. and Pederson SD (2012) Is a protein calorie better for weight control? Am J Clin Nutr Mar; 95(3): 535-6 Depner C.M et al (2014) Metabolic consequences of sleep and circadian disorders Curr Diab Rep Jul; 14 (7): 507 Hatori M. et al (2012) Time restricted feeding without reducing calorie intake prevents metabolic diseases in mice fed a high fat diet Cell Metab Jun 6; 15 (6): 848-860
The sensible approach to weight loss is to restrict calories to a sensible level, whilst maintaining protein intake coupled with an appropriate exercise plan to preserve muscle mass.
Lim E.L et al (2011) Reversal of type 2 diabetes: normalisation of beta cell function in association with decreased pancreas and liver triacyglycerol Diabetologia Oct; 54(10): 2506-2514
MYTH 6 – EATING AFTER 6PM WILL MAKE ME FAT
Samaras K. et al (2013) Immune cell-mediated inflammation and the early improvements in glucose metabolism after gastric banding surgery. Diabetologia Dec; 56 (12): 2564-72
Despite evidence to suggest that sleep disorders and shift working may result in weight gain, and its related health problems (Depner 2014), understanding how time of day of eating affects obesity is an area of much debate. Dieting advice has led to a misconception that eating anything after 6pm has a negative impact on health, but the evidence suggests that this is not the case. Our body clock does affect appetite, and hormonal control of appetite has been well researched. Animal studies have highlighted that control over mealtimes may have some influence on obesity (Hatori 2012). Common sense dictates that it’s the overconsumption of calories, rather than the time of eating, that is key to weight gain. However, overconsumption often occurs in the evening due to lifestyle factors such as boredom, sitting in front of the TV or habit. Planning calorie consumption spread across the day (allowing for snacking or evening consumption) is vital in managing weight.
WHERE DOES THAT LEAVE ME? Nutrition, obesity, dieting and health remains confusing with many conflicting pieces of evidence, and contradictory advice. Where there is science there will always be disagreement, and as health professionals all we can do is weigh up the evidence, and make an informed judgement. Spotting a myth isn’t always easy but use common sense to take a reality check on what you’re reading. Sensible, evidence based views on nutrition are available so always look at a good range of sources to ensure your views are informed.
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Soeliman F.A and Azadbakht L (2014) Weight loss maintenance: A review on dietary related strategies J Res Med Sci; Mar; 19(3): 268–275) Taylor H.L and Keys A. (1950) Adaptation to caloric restriction Science Aug; 25; 112(2904): 215-218 Whybrow S. et al (2007) Effect of two weeks’ mandatory snack consumption on energy intake and energy balance Obesity Mar; 15 (3):673-85
Janet Aylott is a Registered Nutritionist whose distinguished career spans 15 years, including working as company Nutritionist for Nestle UK and providing nutrition consultancy services across the food industry. Since 2010, Janet has been working as nutrition expert for Nutracheck. co.uk – a calorie counter and food diary service delivered via an App and website www.nutracheck.co.uk
NATURAL CHOICES
results. A handful of nuts and seeds with a banana can be just as effective pre workout as an energy boost, as a heavily marketed unhealthy, sugary, caffeinated sports drink. A glass of beetroot juice before exercise can also boost Nitric Oxide levels, thereby increasing exertion output. Ditch the high carb, high sugar cereals at breakfast and set your metabolism up for the day by starting with a serving of scrambled eggs seasoned with the thermogenic spices cayenne or chilli, to help with fat metabolism and energy production. Protein based breakfasts are best but you don’t want to slow the digestive process down by adding in the bacon and sausages - add half an avocado instead, rich in healthy essential fatty acids.
“
If it’s sustained energy you’re after go for a bowl of porridge with
DITCH THE HIGH CARB, HIGH SUGAR CEREALS AT BREAKFAST AND SET YOUR METABOLISM UP FOR THE DAY
some added mixed berries and rice milk – this type of breakfast is nutrient – density at its best, and soothing on the gut.
NATURAL CHOICES FOR HEALTHY PROTEIN
H
ealthy protein is an integral component of any fitness regime and makes a big difference to sports performance, mood, toning results, lean muscle gain and weight management goals.
Too little protein in the diet when working out can lead to problems with immunity and can also lead to lethargy and mild depression. Adequate healthy protein intake leads to lean muscle growth, which in turn leads to toning, sculpting, fat burning and increased energy levels. There are some really simple effective food and supplement choices that you can make that will bring you all these benefits. Firstly, as I tell my clients, and as I teach in my Weight Management classes at CNM, Nutrition is key. Get your protein as far as possible from everyday foods; free range eggs, chickpeas, pulses, tofu, avocado, salmon, white fish, nuts and seeds are some great choices that should be part of your diet if you want optimum
If you’re going to supplement your sports regime, select a protein powder that is organic and plant based as this type of protein is less likely to be full of sugars and artificial nasties. Superfoods like Hemp, Pea and Brown Rice are excellent phytonutrient rich choices, as are those that have a blend of some or all of these. These healthy proteins can be taken just after exercise and/or before bed to help with lean muscle gain. They can even be mixed with fruit and nuts to deliver a nutritious smoothie that can be used as a meal replacement, if shedding a few pounds is the goal. I advise my clients to avoid protein powders that are made from milk solids or whey, as they can cause bloating, flatulence and skin irritations. If your protein cost less than eight pounds it’s probably best to give it a miss as often these may contain an inferior source of protein, i.e. milk solids: and they probably contain high amounts of sugar, fructose, high fructose corn syrup and artificial ingredients, which can eventually exhaust the adrenals. An added bonus of taking a healthy protein such as Sunwarrior is that it may also assist with mental performance, whilst helping keep your hair, skin and nails in great shape.
Rick Hay is experienced in Nutrition, Naturopathy, Botanical Medicine and Iridology, as well as being a Fitness Trainer. He lectures on Weight Management at CNM (College of Naturopathic Medicine) which offers Diploma Courses and Short Courses in Nutrition and a range of other natural therapies: www.naturopathy-uk.com.
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KETTLEBELLS
WHAT IS KETTLEBELL SPORT & WHAT’S THE ATTRACTION? BY PHILL WRIGHT
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years ago, very few top level athletes in the UK had an awareness of what kettlebells are yet here we are now and many S & C programmes include them and most gyms in the country have them. Celebrity endorsements and classes more popular than ever before, we’ve almost all attempted swinging this uniquely shaped lump of metal between our legs. So, what’s it all about? To truly understand why they’ve become so popular, let’s take a look at recent history… In Russia, kettlebells are a matter of national pride and a symbol of strength. In 1981, the Russian government recognised the various benefits that kettlebells could provide its working citizens; and an official commission enforced mandatory kettlebell training for the masses, relying on the kettlebell to increase productivity and to decrease the healthcare costs of the country (Sanchez, 2009, p 7). From being used as a weight for market products in Russia, to a tool for athletic development and health, the kettlebell slowly developed into a sport of its own. By 1974 it had been officially declared the ethnic sport of Russia (Sanchez, 2009, p. 6) and in 1985 the First National Championship of the USSR was held in Lipetsk, Russia. Kettlebell competitions have been a part of the Russian culture since the early days of the kettlebell, where villagers would compete at fairs and festivals to prove who had the best skill, endurance and strength. In 1948, the ‘first’ official All-Union kettlebell competition took place, and “was attended by more than 200,000 people, from then on, kettlebells went from being used for general physical conditioning to a sport of its own” (Sanchez, 2009, p. 8). In 1962, kettlebell sport rules and weight classes were established and athletes competed in the Triathlon,
consisting of the press, jerk, and snatch with no time limits, it was not uncommon at this time to see kettlebell lifting competitions in villages, factories and universities. In 1974 kettlebell sport was officially declared the ethnic sport of Russia and kettlebell sport became part of the United All State Sport Association of the USSR. Today, kettlebell sport, also known as Girevoy Sport (GS), is a power/strength-endurance sport that requires athletes to work under a submaximal load, completing as many kettlebell lift repetitions as possible in ten minutes. The sport is now contested worldwide various organisations hosting competitions regionally, nationally and internationally. There are 3 main events/disciplines in kettlebell sport; (i) the jerk, (ii) the long cycle clean & jerk, and (iii) the snatch. The jerk requires the athlete to clean two kettlebells to the chest once, and then jerk them overhead as many times as possible. The long cycle clean & jerk requires the athlete to clean both kettlebells prior to each jerk. The snatch, which is the only event that uses one kettlebell, is performed by swinging the kettlebell between the legs and brought up to the overhead position in one uninterrupted motion. The athlete is only allowed to switch hands once during the time frame. At sanctioned kettlebell sport competitions, male athletes compete in either the biathlon event ( jerk and snatch event combined for total reps), and/or the long cycle clean & jerk event on its own. Women compete mainly in the snatch event, but the one arm jerk or one arm long cycle events are slowly being accepted. 2001 was the first time women competed in kettlebell sport championships (Balagonov, 2010). Kettlebell Sport is growing hugely and is the discipline behind the craze. To realize the true benefits of kettlebells, Kettlebell Sport holds the answer.
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BEING ACTIVE
AT LEAST
150 MINUTES A WEEK
THAT’S HOW MUCH WE SHOULD BE PHYSICALLY ACTIVE
I
sn’t it 30 minutes, five times a week? If you’re thinking this, you need to read on.
In 2011, the four Chief Medical Officers in UK jointly issued recommendations for the levels of physical activity for our population.
IF YOU ARE:
RECOMMENDATIONS:
Children under 5 years old capable of walking unaided
Should be active for at least 180 mins spread throughout the day
Children and young people aged 5-18
Should be active at a moderate to vigorous intensity for at least 60 mins or more a day
Adults aged 19-65+
Should aim to be active daily. Over a week, activity should add up to at least 150 mins of moderate intensity activity in bouts of 10 mins or more
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In addition to these age-related guidelines: All adults should include muscle strengthening activities on at least two days a week. Children and young people should include activities to strengthen muscles and bones on at least three days a week. Everyone should reduce the time they spend being sedentary for extended periods, for example, cutting down time spent watching TV or using computers. These guidelines are based on international evidence. Achieving these guidelines brings about major health benefits. Even relatively small increases in physical activity are associated with some protection against chronic disease, and improve the quality of life.
WHAT DO WE MEAN BY PHYSICAL ACTIVITY? Physical activity is not just sports. It is all forms of activity, such as everyday walking from A to B, recreational cycling or cycling to work, play, dancing, doing gardening, active recreation like working out in a gym, or playing active games like 5-a-side and competitive sports.
BEING ACTIVE
PHYSICAL ACTIVITY COMPETITIVE SPORTS WALKING/CYCLING TO WORK OR RECREATION
RECREATIONAL ACTIVITIES, EG. A GAME OF TENNIS WITH FRIENDS
GARDENING, EG. ALLOTMENTS
WALKING
WORKING OUT IN THE GYM
DANCING
spend an average of 9.5 hours a day in sedentary mode. This increases with age, with older people aged 75+ spending on average 11 hours being sedentary. Read more about CMO guidelines in Start Active, Stay Active. www.dh.gov.uk/en/Publicationsandstatistics/Publications/ PublicationsPolicyAndGuidance/DH_128209
Questions for 1 CPD point To give your answers please visit www.exerciseregister.org/cpd-training/technical-articles
It is important to be active throughout our lives. The benefits continue through toddling years to older years. There is evidence of a dose-response relationship which shows that the higher the level of physical activity, the lower the risk of disease. The curvilinear dose-response curve can be seen below. It generally holds for coronary heart disease and Type 2 diabetes. Curves for other diseases will become more apparent as the volume of evidence increases.
IT IS NOT ABOUT THE 60-MINUTE CLASSES Sure, if someone does three 60-minute sessions in the gym, it adds up to 180 minutes, which means they have met the recommendations. After a session at the gym, they may well spend the rest of the day â&#x20AC;&#x2DC;taking it easyâ&#x20AC;&#x2122; or going back to their desk job. This is what we called sedentary behaviours. Sedentary behaviour is not simply a lack of physical activity, but is a cluster of individual behaviours where sitting or lying (not including sleeping) is the dominant mode of posture. The energy expenditure of a sedentary behaviour is very low. Emerging evidence suggests that, independent of physical activity levels, sedentary behaviour is associated with increased risk of cardio metabolic disease, all-cause mortality and a variety of physiological and psychological problems. When we think about sedentary behaviour, we should not just think about screen viewing time. Daily commute and working at the desk all count. In England, people aged between 16 and 64
Q1 Q2 Q3 Q4
According the Chief Medical Officer guidelines, how many minutes should an adult (aged 19-64) engage in physical activity per week? a) 60 minutes b) 150 minutes c) 120 minutes d) 180 minutes Which of the below are examples of physical activity? a) Gardening b) Walking up stairs c) Playing a hockey final d) All of the above How many times a week should adults participate in muscle strengthening activities? a) Everyday b) 2 days a week c) 3 days a week d) Not at all Harry works in an office between the hours of 8.305.30. His job typically involves working at a computer all day and attending meetings. Due to his long hours he is usually ready to relax once he finishes work. Harry attends a spinning class for 30 minutes on a Tuesday and Thursday as well as playing football for 2 hours on a Sunday. Is Harry a physically active or sedentary individual? a) Sedentary b) Physically active
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INNOVATION
WORK UNTIL YOU CAN’T, REST UNTIL YOU CAN REPs speak to Dianne Teo about the latest in fitness revolution with new class on the block Fatburn Extreme
WHAT IS FATBURN EXTREME? 'Fatburn Extreme, more commonly known FBX, is a new concept in instructor led fitness training and weight loss exercising. The first of its kind, it is a fixed 20 minute, maximal intensity workout with no dictated rest periods. This means participants will work until failure and rest only for recovery, making it specific to the individual regardless of age, gender, or current fitness capabilities. PPL free voiceover music tracks and pre-designed workouts, using basic bodyweight exercises, allow instructors to safely deliver the FBX training one-to-one, in small groups, or in larger class environments. No equipment is necessary, little room is required, and it only takes 20 minutes. It is a new mindset where there is no place for pace. The motto is quite simply: “work until you can’t, rest until you can.”'
As well as ease of delivery, there are no additional music licenses. On top of this, there are no ongoing monthly fees. The course fee, £200, includes your first years membership, giving you access to the tracks, workouts, marketing material and much more.
WHY SHOULD FITNESS CENTRES EMBRACE FBX? 'There are no centre license fees, therefore absolutely no additional costs. The FBX system uses only bodyweight exercises, which means no expensive outlay for equipment and no set up time in between classes. The fixed 20 minute concept requires only a 30 minute slot for delivery, including demonstration, warm up and cool down, making it easy to add into a group fitness timetable.'
HAS FBX RECEIVED ANY ENDORSEMENTS?
'FBX workouts use only bodyweight exercises hence no complex lifting techniques to be learned. Although the intensity is maximal, the impact is low, meaning a much lower injury risk. It is a short, safe, effective workout which can be done in half an hour, including a warm up and cool down.'
'FBX has been endorsed by a National Sports Injury Clinic as being safe and effective. Furthermore SkillsActive (REPs) have endorsed the course with 14 CPD points, placing it higher than any other bodyweight training programme currently on the market. FBX Instructor Training is a course, not a workshop. Upon successful completion instructors will receive an industry recognised qualification, not just a certificate of attendance.'
WHAT ARE THE ADVANTAGES FOR INSTRUCTORS?
Find out more at www.fatburnextreme.com
WHAT ARE THE BENEFITS FOR PARTICIPANTS?
'FBX provides you with pre-designed monthly release workouts assisted by voiceover music tracks, which are PPL license free.
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WORKOUT
FATBURN EXTREME WORKOUT A variety of exercises designed to tone muscle and promote fat burning WWW.FATBURNEXTREME.COM
PLANK ARM LIFT
SIDE LUNGE 28
www.exerciseregister.org
What you need for an FBX Workout: • The current FBX track. • Suitable training kit & trainers.
WARM UP
1. Big dynamic movements incorporating all major muscle groups 2. Designed to mobilise joints, raise pulse and prepare mind and body for the workout. (Cool Down: 6-8 stretches for all major muscle groups)
Extended plank position, hands under the shoulders. Whole hands down, fingers forward. Spine neutral, shoulders back and down. Abs and glutes engaged throughout. Lift one hand and raise arm until straight out. Return and repeat with alternate arm, no rotation at hips.
Head up, chest out, shoulders back and down. Lift one foot and step out to that side. Push the bum back and transfer weight into the heel on landing. Supporting leg should be streamline from heel to hip. Toes pointing forward and hips parallel, stay upright. Return to starting position and repeat with alternate leg.
WORKOUT
TOE TOUCH SIT UP
SQUATS
SQUAT KICKS
Head up, shoulders back and down. Core engaged. Lean back from the hip. Arms fully extended to touch knees. Maintain position. Lift alternate leg & touch toes with opposite hand. Alternate right and left.
Stand with feet hip width apart, toes pointing forward. Keep spine neutral, initiate movement from the hips. Weight in the heals, drop the hips, knees over heels. Prevent knees coming over toes. Do not squat deeper than 90 degree angle at knee joint. Return to the starting position.
Stand feet hip width apart and toes pointing forward. Keep spine neutral, initiate movement from hips. Drop back into a squat with knees over heels. Prevent knees coming over toes. Do not squat deeper than 90 degree angle at knee joint. Kick one leg straight out to hip height on the up phase. Return and repeat alternate legs.
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THE VEGAN EDGE
VEGAN ATHLETES
MAKE IT HAPPEN PERSONAL TRAINER AND WELLNESS COACH MOLLIE MILLINGTON EXPLORES WHETHER VEGANISM CAN GIVE YOU THE DIETARY EDGE
F
uelling is an important part of training. There are many different dietary theories which are favoured by some, and shunned by others. Depending on your discipline, you may feel you need more of X than Y. Can you imagine omitting milk, eggs, honey and meat completely in the lead up to your next big race or competition? Vegan athletes do this day in and day out. You cannot deny that this lifestyle choice is working in their favour. British fell runner, Helen Fines, has been the runner up at the British Fell Running Championships twice in her career. Fines also won team gold with England for the World Long Distance Mountain Running Championships and individual bronze. In 2013, Fines won both the British and English Fell Running Championships. She works as a veterinary surgeon, and was inspired by her experiences in her career to become vegan in 2009. She doesn’t use any supplements but instead relies on healthy natural foods. Her choice started as an ethical decision, but she has found many health benefits since converting. The one struggle Fines has is finding vegan food when travelling for competitions.
BEING A ‘TACTICAL VEGAN’ Jason Roberts, former Blackburn and Reading striker and current commentator for BBC Sports, was a ‘tactical vegan’ during his football career. He found the vegan lifestyle an easy way to remain lean during the season as he had a tendency to put on weight. After hearing that a few boxers were vegan, Roberts decided to give it a try. The result was feeling healthier, stronger, and even lighter, on the pitch. Roberts does indulge in steaks on the off season but continues to eat healthy all year round. One of the best known vegan athletes is Patrick Babourian.
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Born in Iran, he immigrated with his family to Germany in 1986. Two years later, Babourian began weight training. Early on in his career, he was very successful, winning the German Junior Bodybuilding title when he was only 20. Empathy towards animals inspired him to give up eating meat in 2005. He has been vegan since 2011 after winning the German Strongman title. After the change, he anticipated seeing a drop in his training and performance. Instead, veganism helped him become leaner and gain strength. His personal brand is based around his dietary choices and involves being spokesperson for PETA (People for the Ethical Treatment of Animals), designing a clothing line with ‘Vegan Badass’ logo, and publishing a book about plant-based diets (Vegan- Totally Different, available in English in December 2014). He relies heavily on soy-based protein sources, nuts, and beans to fuel his body for training, as well as energy from carbs, such as potatoes, rice, oats and vegetables. There are many more vegan athletes out there winning titles and medals across many disciplines. It is possible to be the best at what you do without eating meat. Learning about nutrition to ensure your maintain overall good health is key to avoid setbacks in your training. Based on vegan athlete endorsements, you will be leaner, stronger, and lighter on your feet. Sounds promising, doesn’t it?
Contact our London-based personal trainer and wellness coach via Twitter @PTMollie or check out her website at www.ptmollie.com
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WORKOUT
EXTREME CIRCUIT
FOR BODY COMPOSITION CHANGES
T
he exercises are paired together so that the first exercise increases the heart rate and the second exercise (performed straight after) requires some level of core stabilization. It is a short, challenging session that works both the upper and lower body as well as giving you a cardiovascular effect.
Use allocated times for each set, but make sure that the technique remains correct throughout the set. This is a great whole body session for when you are short of time, but want to get maximum benefit. You can perform this 3 times per week for a couple of weeks, then look to change the exercises (keeping the timings the same).
This circuit uses 8 exercises and requires only basic functional equipment: • Sandbag • Plyo box • Barbell
EXERCISE SESSION Warm Up. Perform a warm up for about 5-10 minutes including some SMFR (self myofascial release) using a foam roller to release any tight fascia. Then some bodyweight exercises to increase the heart rate and temperature for the main session and take the body through some basic movement patterns – such as squats, lunges, lifting and rotation.
Main Session. The main session should take only 30 minutes.
Sandbag Lift to Shoulder
45 sec of work, 10 sec change to next exercise Place the sandbag between the legs and grip the side handles then drive the hips forward to lift the bag up onto one shoulder. Drop back down and lift to the other shoulder and repeat. Keep the chest up and core braced.
Barbell Bridge Press
45 sec of work. Rest 150 sec and repeat pair once more (2 total) then move onto the next exercise pair Lie on your back with the bar held above the chest. Lift your hips off the ground into a bridge. Lower the bar to the chest and press upwards and repeat. Lower for a count of 3 and then press upwards for a count of 1.
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Keep the elbows close to the body.
WORKOUT
Jumps onto Box
45 sec of work, 10 sec change to next exercise Stand facing a box/step between shin and waist height. Jump upwards and forwards onto the box and land softly in a semi-squat. Step/jump back to the start and repeat. Use the arms for propulsion and land softly using the ankle, knees and hips.
Wide Grip Deadlift
45 sec of work. Rest 150 sec and repeat pair once more (2 total) then move onto the next exercise pair Hold a barbell in a wide pronated grip (hands facing down). Brace the core and lift the bar until you are in a standing position. Push the hips back and lower the bar to the floor and repeat. Having the hands wide works the muscles between the shoulder blades (for posture) more than usual.
Sandbag Slams
45 sec of work, 10 sec change to next exercise Lift the sandbag or sandball up with two hands above the head to ‘load’ the core muscles, then accelerate it downwards to the floor releasing it before it hits. Take hold and lift again and repeat. Keep the weight light and only use an AlphaStrong bag as other bags may burst.
Kneeling Hip Extension
30 sec of work. Rest 150 sec and repeat pair once more (2 total) then move onto the next exercise pair Kneel on a sandbag or powerbag and have a partner hold your ankles. Keeping your chest up, bend forward from the waist then (using your hamstrings and glutes) lift your torso back up to upright and repeat slowly. Keep you thighs vertical and don’t allow your hips to move forwards or backwards.
Lateral Box Drives
30 sec on RHS, 10 sec change to next exercise Stand sideways onto a plyo box and place the near foot on top. Push downwards and drive the body upwards into the air so that the foot leaves the platform. Control the landing and repeat as fast as possible. Perform the whole set on one leg and do the other leg on the next set. Slow the landing with the ‘driving’ leg.
Side Plank Hip Drops
30 sec on RHS, rest 80 sec and repeat pair once more on LHS, then you are finished Place both feet on top of the box and place the forearm on the floor in a side plank position. Brace the core and lower the hips towards the floor (but don’t allow them to touch) then contract the lateral core to lift the hips back to ‘level’. Perform the whole set on one side and do the other side on the next set. Keep the chest up and the hips in line so that the body doesn’t rotate.
@REPsUK
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EATS
INGREDIENTS: • 2 cups of diced vegetables (an assortment of carrots, sweet potato, courgette, potato, onion, beans) • Handful raw cashew nuts • 3 tbsp green curry paste • Additional spices are optional, i.e. chilli, garlic, ginger, holy basil, coriander • 1 tbsp coconut oil • 1 tin coconut milk • 1 cup cooked quinoa • Wedges of lime, finely chopped spring onions and fresh coriander leaves.
QUINOA GREEN CURRY
Serves two. So simple, and the cashews and quinoa are both good sources of vegetable protein.
METHOD: 1. Fry off the curry paste in a little oil and add onions, then add the rest of the vegetables and sauté until aromatic. 2. Add the coconut milk. 3. Cook on a medium heat until nearly done. 4. 5 minutes before serving, mix the curry, quinoa and cashews together in a pot on a low heat. 5. Garnish with spring onions, coriander leaves and a wedge of lime for squeezing.
INGREDIENTS: • • • • • • •
One large fennel (or two small) 200-250g cherry tomatoes Splash olive oil Juice of half a lemon Sea salt and cracked pepper Few sprigs of fresh thyme Tiny wee splash balsamic vinegar (optional)
METHOD: 1. Wash and remove the tough outer bits of the fennel, and chop the base out in a ‘V’ shape. 2. Cut into 5mm slices, then steam until nearly tender.
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3. Wash the cherry tomatoes and combine with the steamed fennel in a casserole dish. 4. Drizzle over olive oil, balsamic and lemon juice, add salt, pepper and thyme (fresh parsley tastes yummy too.) 5. Toss it all to combine and cook on a high shelf in an oven at about 220°C. 6. Cook for about 20 minutes or until the tomatoes are bursting from their skin. 7. Serve hot or allow to cool to room temperature.
EATS INGREDIENTS: • • • • • • • •
50g butter, melted 100g soft brown sugar, I prefer less 1 free range organic egg (as happy hens lay better eggs) 1 teaspoon mixed spice 1 teaspoon baking powder 150g porridge oats 50g plain flour 100g raisins / dried cranberries / sunflower / pumpkin seeds / mixed nuts • 1 dessertspoon of golden syrup (optional) METHOD: 1. Mix butter and soft brown sugar. Add the egg and mix. 2.Weigh the plain flour straight into the bowl, add baking powder and mixed spice and mix.
FABULOUS FLAPJACKS Tracy Griffen’s secret healthy snacking weapon. Excellent for energy on the go instead of those awful energy gels. I usually wrap them up once cooled and hide them so I don’t eat them all at once. I like to think these are healthier than shop bought snacks, as despite having sugar (brown) and fat (butter) in, they are all natural. And it’s EASY! Makes 12
3. Add porridge oats and seeds / dried fruit, (I like sunflower seeds and dried cranberries). Mix well. If you have any golden syrup, a dessertspoon will ensure they stay soft and chewy. 4. They are now ready to cook. You can use 12 paper cupcake cases, or spoon directly into a lightly greased muffin tray. Alternatively, you can use a baking tray, but wait until the flapjacks are completely cold before cutting them up. 5. Bake at 150°C for around 15 minutes. They are nicer underdone rather than too crunchy. 6. Cool and wrap individually.
Thanks to Tracy Griffen for supplying the Eat Fit recipes for this issue from her Healthy Living Yearbook RRP £9.99 with free UK delivery. www.healthylivingyearbook.com Raw food ball are an excellent snack, perfect for endurance events or even just a busy day in the gym. This is a super easy recipe, using only five commonly found ingredients. You can adjust the texture to personal taste. This recipe comes in at 25 pence per energy ball, whereas Nakd bars from the shops are around 75 pence. INGREDIENTS: • • • • •
HOMEMADE
ENERGY BALLS
3 tbsp nut butter (almond or cashew are ideal) 2 tbsp tahini (sesame seed paste) 1/3 cup chopped dates, the fresher the better ½ cup sunflower seeds Grated cacao (raw chocolate) or desiccated coconut to coat
METHOD: 1. Blend the top four ingredients in a blender. You may need to mix it about a bit with a spatula. 2. Roll into bite sized balls in either the cacao or coconut. 3. Wrap in tinfoil and store in the fridge. 4. This recipe makes 10 balls.
@REPsUK
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DIETS
FOOD ADDICTION FACT OR FICTION? By Alan Jackson Director of Discovery Learning
F
or some time now I have been reviewing the evidence with respect to food addiction. I have read countless journal articles and reviewed many publications on the matter. I have considered these alongside the experiences that I have encountered over the 15 years that I have worked as a weight management practitioner. In conclusion, I have reached the opinion that food addictions are in fact a myth. Having worked with many overweight and obese clients, I have become accustomed to their regular outpourings of guilt and remorse over bouts of overeating, comfort eating and bingeing; with clients consuming as many as 5,000kcals in one sitting. Understandably these episodes are highly distressing and have an enormous detrimental impact upon the self esteem and confidence of the individual. Why then do they continue to subject themselves to such torment? Much of the research into food addictions has been carried out using animal models, most notably rats and mice, although there has been some work in primates. There are also numerous human studies that have looked at feeding reward circuitry and the corresponding neuro-chemicals and reward signals in the brain such as dopamine, opiates and serotonin, which are released in response to the consumption of certain nutrients.
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The rodent models clearly show that when fed high fat high sugar ‘junk diets’, the animals quickly ‘switch off’ eating their normal chow diet (seeds and cereals). Electrocuting the dish that holds the junk food fails to deter the animals, even though there is an abundance of chow available. Rats weaned on junk food will stop eating when it is withdrawn, refusing to eat the chow, up until the point they are malnourished. Once the junk food is removed, the animals show classic signs of withdrawal, with increased head shaking, forepaw tremor and aggression. The work in adults shows that as obesity increases, the hedonic effect of high fat high sugar combinations decreases (in other words as you get fatter the pleasure from junk foods reduces – and so you have to eat more to get the same effect). Some research has shown an inverse relationship between BMI and dopamine receptors, upholding the theory that continuing to over-consume high fat high sugar combinations significantly dampens the brains feeding reward circuitry, and this can only lead to one thing – you always need more! One technique that I use to assist clients to recognise the negative effect of eating such products is the: ‘So what is food’ trial. To my gathered audience I set out two tables, one containing eggs, apples, carrots, lamb, nuts, cauliflower etc, and the other
bearing chocolate, cake, ice cream, biscuits, sweets, cola, etc. I ask the group to go stand by the table of food. To a person (and I have done this many times) they stand by the fresh produce. I ask why they are stood at this table, and what makes this food? Their responses confirm that: “It has grown; it is from the land and it’s natural”. The plants grew from the earth, converting the energy of the sun and holding it within their structures, the sheep ate the plants, and we ate the plants or the sheep, releasing the energy of the sun; the power behind all life on earth.
“
I SUSPECT THAT 20 CURLYWURLYS A DAY WOULD KILL YOU QUICKER THAN 20 BENSON AND HEDGES A DAY WOULD!
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So what then, is that over there I ask, pointing to the shiny packets with their beckoning images? “They are treats”, they say, ways of rewarding ourselves or making us feel better, or giving us a boost when we are low. This sounds to me suspiciously like other substances and stimulants that we use to raise our mood or alter our state, such as alcohol, tobacco, caffeine and narcotics. The question then is: Are the products on the table food? Invariably the answer from my clients is a resounding no; and they are right. Other than the calories, these high fat, high sugar, highly processed, highly palatable edible stimulants don’t nourish us at all. They don’t provide the constituents of life that real food does, in fact they poison us. They are not acutely toxic, but they are chronically toxic, serving to act deleteriously on the metabolic systems of the body over years, expanding the waistline, furring the arteries, and infiltrating the organs with ectopic fat that the adipocytes (the fat cells) can no longer cope with. I believe that eventually a lifetime of over consumption of these substances will inevitably lead to chronic disease and premature death. Whilst I don’t suppose I will ever get ethical approval to test my hypothesis, I suspect that 20 Curlywurlys a day would kill you quicker than 20 Benson and Hedges a day would!
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My point is this. These products are addictive, partly because our brain reward circuitry that has protected us (and all other animals) from famine and obesity for millions of years is not designed for things that contain fats and sugars together; natural foods don’t. Furthermore it is the sheer quantity of fat and sugar in these products (chocolate typically 53% sugar 33% fat) compared to natural foods that either have low or moderate combinations (grapes 15% sugar, negligible fat,). The point of this is that fats and sugars have distinctly differing effects on the brains reward neurochemicals. When they all ‘fire’ together, it becomes overwhelming for the consumer, inducing a loss of control and a compulsion to continue – until the box is empty. The individual is once again left suffering from the terrible feelings of worthlessness remorse and guilt and blaming themselves for their gluttony and lack of will power. I return to my original point. There is no such thing as food addiction; but of course, these things are not food.
@PT_Courses /Discovery Learning
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SOCIAL MEDIA
SOCIAL MEDIA & ONLINE STRATEGY
By Simon Burden
W
elcome to the first Social Media & Online Strategy Column brought to you by SizeDigital. Over the coming months we will help you identify how your Website and Social Media can grow your Personal Training business. Before Social Media, Personal Trainers would use marketing tactics such as local area leaflets, hand to hand marketing, business cards, branded vehicles, printed merchandise and advertising to get new clients. These tactics required a marketing budget and are collectively known as “outbound marketing”. Today it’s possible to market and grow your PT business with little or no budget, the only expenditure being your time. Digital channels have created a new area of marketing known as “inbound marketing”. This is where companies create content across media
“
TODAY IT’S POSSIBLE TO MARKET AND GROW YOUR PT BUSINESS WITH LITTLE OR NO BUDGET, THE ONLY EXPENDITURE BEING YOUR TIME
such as Website Blog, Facebook, YouTube, Instagram, Twitter and LinkedIn to gain attention of potential customers. These channels are highly effective in creating awareness and converting prospects into clients. The key components are:
YOUR WEBSITE This should be the core of your online strategy. Your inbound marketing activity should drive traffic to your website. The role of the website is to convert these leads into clients. Therefore, your website should be easy to navigate with clear signposting, have clearly identified products and services and have up to date relevant content.
BLOGGING The key aspect of inbound marketing is that it uses content your personal training business generates. Blogging is an effective way of creating timely, relevant content that draws people to your website.
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IMAGERY AND VIDEO Aside from the written word your Personal Training business should be taking advantage of different media to convey the benefits of your business. Personal Training is about people and taking Photos, Videos and using Audio are great ways of communicating what you do with potential clients.
SOCIAL MEDIA Social media sites such as Twitter, Facebook, LinkedIn and Instagram are great ways of identifying and engaging with a target audience of people who may be potential clients of your business. Once you have identified a target audience you can build and grow relationships by starting conversations, sharing knowledge and adding value. Use social media as a means to drive traffic back to content on your website. We will be expanding on each of the above channels over the coming months and in our column online. If you want to find our more about Simon Burden or Size Digital please visit www.sizedigital.com
RICHARD CALLENDER
ASK YOURSELF THIS... O
k, the first paragraph of a new column should be bold enough to literally grab you by the throat, smack you repeatedly about the face, capture your attention and thus force you to unwittingly read on. I am going to try a different tact and simply ask you a question that is so often forgotten about by fitness professionals and other participants of the human race.
WHY ARE WE HERE? It is such a simple, powerful question and one that has been debated for thousands of years by scholars, religious leaders, politicians, scientists and personal trainers alike. The reason I dare to pose such a question is because over the past decade the number of fitness professionals in the UK has grown significantly and yet we are in a midst of an obesity epidemic that seemingly cannot be controlled. So yet again I pose the age old question.
WHY ARE WE HERE? As a fitness professional with almost two decades worth of experience in the health and fitness industry, I am proud to have witnessed the evolution of the personal trainer from very basic beginnings to the professional, science based, biomechanically focused individuals prowling the gym floor and hospital rehabilitation suites. There is no longer a definition that can accurately and wholly explain what a personal trainer is because the role has evolved into a multi-faceted position of responsibility that affects clients on physiological, psychological and spiritual levels. But having better personal trainers, with more tools, with amazing marketing to create an even bigger fitness platform still does not fix the obesity problem or answer our initial question.
WHY ARE WE HERE? There is something electric about the vibe you get from a packed group fitness class where everyone is involved. An average
By Richard Callender
instructor will affect those people participating in their class by virtue of them simply providing a service. A good instructor will create an exciting, addictive environment within the class, within the club and affect many as their reputation grows. A great instructor could ultimately transcend the confines of a studio, develop themselves into a brand and become an ambassador for fitness. But does that tick all the necessary boxes and answer the question? Probably not.
WHY ARE WE HERE? In short, I have no idea. But I do feel that we have a duty of care to clients, class goers and people you communicate with on a daily basis on both social media and face-to-face. The fitness industry is one of the most exciting careers to be in, and when we work together we are able to create spectacles and events that inspire hundreds, raise thousands and affect millions. One of the main problems is that the industry has become a jungle; constantly moving and changing, full of many
â&#x20AC;&#x153;
A GREAT INSTRUCTOR COULD ULTIMATELY TRANSCEND THE CONFINES OF A STUDIO, DEVELOP THEMSELVES INTO A BRAND AND BECOME AN AMBASSADOR FOR FITNESS
different types of species and tribes all facing the same survival tests, and yet very few working together. Personal training tribes battle group fitness tribes; nutrition and weight-loss tribes fight for supremacy; pre-choreography Vs freestyle tribes; dance class Vs dance class and so on. Without trying to sound too much like Martin Luther King Jr. I have a dream, and I believe that one day we will all get along as one powerful fitness entity to affect obesity on a national and global level. But until then, let us all try and be open with our ideas and promote each other in a show of unity that can only ever do us a service on an individual, group, regional and national level.
Why are we here? Because this is the fitness industry and we chose to be here.
@REPsUK
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BUSINESS
#2 Build Your Team If you work alone and try to do everything yourself not only do you make life more difficult for yourself but you miss out on opportunities to have a bigger impact. Build your team and open yourself up to the ideas, skills, resources and energy that others bring to your business.
#3 Increase Your Visibility People buy from people they know, like and trust. What steps have you taken to really put yourself out there in front of the kind of people you want to work with? Don’t hide behind leaflets and websites; get out there and put yourself in front of your ideal customers.
#4 Develop a Powerful and Consistent Message Do people really know what you do? Ask your friends and colleagues and you’ll probably find that the answers they give are not necessarily what you want to hear. “He does PT”, “She teaches fitness”. Develop a clear message that will be heard by the right people.
7 WAYS
YOU CAN FOCUS ON GROWING YOUR PT BUSINESS
Y
ou’ve done the training, got the qualifications and you’re raring to get on with what you do best. Now, stop and think again. Your time is precious so plan carefully where best to focus your efforts.
In 1999 the Managing Director of Focus Training, Bob Ellis, transformed a company on the brink of collapse and took it into profit in under 12 months. Today, they are one of the largest providers of training for the health and fitness industry. Bob puts success down to a high quality product and service and says that his motivated team are focused on doing the right things so that they exceed client expectations. So, what should you do to help grow your business and your income over the next 12 months? Here are 7 things to focus on first:
#1 Think BIGGER Thinking small rarely brings about great or inspiring results. Think bigger and look beyond what you know and do right now. This is one of the ways of finding the motivation and the solutions to every obstacle that comes your way.
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#5 Plan your marketing campaigns You need to invest some time to plan your marketing campaigns. One off activities or random marketing actions won’t reap rewards or result in any significant growth.
#6 Get better acquainted with the people in your target market Find out what your customers want and give it to them. Ask the right questions and listen carefully to their answers, then create a programme that will deliver exactly the results that they want.
#7 Develop a clear sales process Your sales process takes someone from complete stranger to full paying client.. Marketing makes up the first part and if successful, you end up in a sales conversation. The more you can formalise your sales process the more likely you are to convert enquiries into paying customers. If you’re serious about growing your PT business in the next 12 months, whatever you do, don’t leave it to chance. Thanks to editorial contributor, Yvette Nverkla, author, speaker and founder of The PT Business Gym (www.theptbusinessgym.com) For further info: t: 0333 9000 222 e: info@focus-training.com www.focus-training.com
PUT YOURSELF ON A HIGHER LEVEL New Level 4 qualifications from Focus Training will give you the competitive edge to capitalise on new opportunities for increasing your income. All our courses are quality guaranteed as you would expect from one of the longest established, most reputable providers in the business. For further info: t: 0333 9000 222 e: info@focus-training.com www.focus-training.com
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THE FINAL WORD
HI AND WELCOME BACK TO ANOTHER GREAT EDITION OF THE OFFICIAL REPS JOURNAL
F
irstly, I hope you all a great Christmas period, secondly I would just like to say a big thank you to all that made it to Leisure Industry Week back in September. I trust that you all picked up some great information from those that presented and took the time to get a play with all the new equipment and training templates that were being presented. For those that haven’t met me in person let me introduce myself - I am Greg Small your Head of Membership at REPs. My primary role is to ensure the day to day running of the office and to ensure that the service and systems we have in place work. I myself as a member of REPs am continually looking for ways to give back to the industry that has supported me and given me a fantastic 12 years of experience. It is with this in mind I should touch on the member benefits package that we have put together - I would urge everyone to take the time to visit their members are and look at the member benefits page that can save you 100’s to 1000’s of pounds on your next purchase. Whilst your there also take a look at the downloadable member resources that include PARQ’s, client trainer agreements and most recently a social media trainer that has fantastic information regarding setting yourself up online to promote yourself and services. The members area also allows you to develop your area of the members directory - again I would highly recommend you complete your details there as a secondary marketing tool - our offices receive calls from employers, members of the public, doctors and a variety of people searching for local health and fitness professionals and we signpost them to our directory. If you are looking for those ‘free’ leads then get your details filled in and you may have clients knocking at your door for a session or be
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sent a referral, it’s easy and a part of your membership package. You’d be a fool not to fill this in. Our industry changes on a weekly basis and training and knowledge keep us at the front line of innovation and results driven delivery. If you haven’t seen the latest training that is on offer visit the SkillsActive Quality Training Portal to see what has recently been endorsed. On the marketing front, we would love to hear from you regarding your success stories, your struggles and any research articles you have written - you could be the next fitness guru and we would love to help you on the way. So please feel free to get in touch with our marketing team by emailing marketing@skillsactive.com or just drop us a line through our Facebook and Twitter pages. In the meantime if you have any issues or questions you’d like to raise then please do get in touch with us, as we really appreciate your feedback. Just send an email to info@skillsactiveregisters. org and our Membership Advisory team will get in touch with you as soon as possible.
Warm regards and I wish you all a very happy New Year.
GYM • CLUB • CASUAL
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