Trax Oct/Nov 2009 by Multitrax Professional

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Oct-nov 2009

PARK LIFE

JANEY HOLLIDAY

MAID Chrissie Wellington

LOST IN TRANSITION FITNESS BULLETIN PERSONAL TRAINER

IRON of

EDITOR’S NOTES Aloha and welcome to the newest edition of trax. Why the Hawaiian greeting you might be wondering? Well, joining us this month is two-time World Ironman champion Chrissie Wellington, the ‘Queen of Kona’. You know it’s not often you get to interview one of the planet’s great athletes and find out what makes them tick, but when the opportunity to speak with Chrissie arose, you can bet we jumped on it. She gave us her unique insight into Ironman, the training involved and a few nuggets of wisdom. And from a queen to a princess with our second feature interview. Janey Holliday, founder of London’s highly popular Fit For a Princess, kindly took time out of her incredibly exhausting schedule to tell us all about the ins and outs of running bootcamps and outdoor workouts. Lots of great information here, and an enlightening look at the new ‘fitness phenom’. So, all that remains is to have a read, let us know what you think and watch out for the next issue in November. Okole maluna! Steve Turner, Editor-in-cheif

CONTENTS P4

FITNESS BULLETIN

trax SHOT

Highlighting the best fitness facts and research from across the globe

Transition turmoil at London’s 2009 Dextro Energy Triathlon! P12

MAID OF IRON

World Ironman winner Chrissie Wellington gives us the Hawaii Five-O on Kona P18

PARK LIFE

Fit For a Princess’ Janey Holliday talks bootcamp business and reveals the art of the outdoor workout P22

PERSONAL TRAINER

Explaining simple resistance band exercises

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EDITORIAL Editor-in-Chief Steven Turner Art editor Mukta Luther Graphic Designer Caron Kulesza COMMERCIAL Advertising Sales Manager Greg Jenkins Brand Manager Craig Stone Marketing Executive Steven Lafferty

WEB Senior Web Developer Michael Eustace Web Developer Imran Hamid Web Designer Darren Baker

04 TRAX BULLETIN

HAPPY DAYS Happiness is a visit to the gym or a workout session right? Maybe not for all, but it does brighten our mood according to Finnish scientists, who revealed that people undertaking regular moderate to vigorous physical activity have a much more positive outlook on life. The researchers found that men who spent less than one hour a week doing moderate to vigorous exercise were 37 percent more likely to report feeling hopeless than men who logged at least 2.5 hours per week. Lead author Dr. Maarit Valtonen noted that the findings suggested being active can help “protect against feelings of hopelessness”, even if a person’s fitness levels did not improve.

pump up the volumE

Citrus linked to fat-burning flavanoid Turns out that citrus fruits could have a bigger effect on weight loss than previsouly thought. Researchers say that Naringenin, a flavanoid commonly found in citrus fruit, makes the liver burn fat instead of storing it after a meal. They believe that the chemical can eventually help obesity sufferers, but since the tests involved much higher doses of naringenin than those found naturally in fruit, its fat-busting benefits will have to wait for a concentrated supplement to be developed.

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People who turn up the volume of their music while exercising benefit from increased motivation a study from the University of Western Ontario, Canada has found. Study author Janet McMordie said that louder music “helps push people through the psychological aspect of training which tells them that ‘it’s too hard’, as well as through the pain caused by lactic acid build-up in the muscles”. She also explained that during strength-training, unsurprisingly, louder music had the greatest effect.

50 The number of extra calories your body burns per day for every 1lb of muscle gained during

training

picture perfect Showing people pictures of chocolate cake may strengthen their resolve to eat healthily a Dutch study is claiming. Researchers at the Utrecht University found that when confronted with advertising pictures displaying cake, respondents’ self control actually heightened. “Food temptations do not always trigger indulgence,” psychologist and lead researcher Floor Kroese stated. “It seemed that seeing a food temptation reminded people of their goal to watch their weight, and helped them act accordingly.”

Beet it Athletes wanting a little endurance boost should look no further than the garden beetroot, as research from the University of Exeter reported that drinking beetroot juice increases stamina by up to 16 percent. Nitrate contained in the vegetable leads to a reduction in oxygen uptake, according to the paper, slowing the rate at which a person becomes exhausted and making exercise less tiring. Although the exact reason for the stamina boost was not initially clear, study author Professor Andy Jones suggested that it could be a result of the nitrate turning into nitric oxide in the body, reducing the amount of oxygen burned up by exercise.

It’s not what you eat, GYM TODAY, GONE TOMORROW? it’s when you eat it

12%

of the UK population are members of a gym/leisure centre.

35%

of members cancel their membership after 4-6 weeks

The number of gym members who ‘rarely’ attend the gym

70%

Membership growth in 2009

Munching a late-night snack has a bigger impact on weight gain than previously thought according to researchers at Northwestern University, Illinois. A study found that eating high fat foods during the day only led to a 20 percent weight gain, while eating the same foods at night led to an increase in weight of 48 percent. Professor Fred Turek, lead researcher, attributed the difference to the internal body clock slowing down at times when you should be sleeping; meaning less energy is burned and more stored as body fat. “How or why a person gains weight is very complicated, but it clearly is not just calories in and calories out. We think some factors are under circadian control.”

06 TRAX BULLETIN

Asian Stir-fry Noodles with Shrimp

Servings: 4

On the run or need to whip up something after an intense class, how about some shrimp with Asian noodles for a quick, healthy and delicious post-workout meal. What you need 1/4 cup rice vinegar 2 Tbsp soy sauce, low sodium 2 Tbsp honey 1 tsp Chinese chili paste, (or pinch red chili pepper flakes) 10 ounces noodles, uncooked (or angel hair pasta) 2 tsp sesame oil, divided 2 Tbsp ginger root, minced 2 green onions, chopped 1 pound medium shrimp, uncooked, cleaned and deveined

How to cook Take a small bowl and mix the rice vinegar, soy sauce, honey and chili paste. Set aside. Cook noodles in a large pot of rapidly boiling water, drain and return to pot. Mix with 1 tsp of sesame oil and cover to keep warm. In a large wok, heat 1 tsp sesame oil, then add ginger root, green onions and shrimp, stir frying just until shrimp turns pink. Add sauce and cook for 1 minute. Add noodles and cook until thoroughly heated. Serve immediately.

stiCk it For added benefits, try using chopsticks to eat your shrimp and noodles. Kimiko Barber, author of The Chopstick Diet, says that using the utensils slows down our food consumption, helping us to eat a healthy amount. “Because it takes our brains around 20 minutes to register what’s in our stomachs,” she explained, “we tend to overeat if we’re gobbling down food.”

Why eat

Nutrition Facts

The best thing about Shrimp is that it contains zero waste – no bone, no saturated fat, just pure protein. Add in the noodles, and you have a balanced dish that gives you 34g of protein for post-exercise nutrients and muscle building. And, at 422 calories with just 5g of fat, you won’t be adding any unecessary pounds.

calories: 422 total Fat: 5g protein: 34g carbohydrate: 65g

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422

build quads for stronger knees Experts are advising runners to protect their knees by building strength in their inner quad muscles after a magnetic resonance study found a strong correlation between athletes with the biggest, strongest vastus medialis and

FAST TRAX

healthy, strong cartilage and bone at the knee. The research – published in Arthritis Research and Therapy – concluded that these results did not prove a definitive cause-and-effect, but added that it was a good indicator of health in the knees.

mirror, mirror A little reflection could work wonders for your running ... literally. A new report has found that looking in the mirror while on the treadmill helps people coordinate their limbs, allowing for a smoother and more efficient running style. The paper also revealed that looking at a static image while on the treadmill made it harder to run, but suggested these

drawbacks could actually boost willpower and performance for experienced runners in the long term. “Whatever you’re looking at, you will be able to develop an aspect of your running,” lead researcher Daniel Eaves said. “But If you are just getting started, then mirrors may be ideal for developing your style and performing a less demanding run.”

➜ High intensity aerobic workouts can help people burn an extra 50 to 150 calories during the first two hours after exercise

➜ Drinking over ten alcoholic drinks a week, or four cups of strong coffee each day increases the risk of developing an irregular heartbeat

➜ people who regularly consume alcohol are more likely to undretake vigorous exercise than teetotallers, possibly to counteract caloric intake

train together Team players rejoice, as Oxford University research is showing that exercising in groups boosts endorphins - chemicals that make people feel good and help reduce the feeling of pain. Studies showed that college rowers training in crews had a heightened endorphin rush compared with when they were

training alone using the same regime. Professor Robin Dunbar, head of the institute of cognitive and evolutionary anthropology at Oxford University, said “What this study shows us is that synchrony alone seems to ramp up the production of endorphins so as to heighten the effect when we do these activities in groups.”

➜ Mothers are more able to cope with the rigours of training as their pain threshold is effectively reset after giving birth, scientists say

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TRAX shot

LOST IN TRANSITION Frenchman Laurent Vidal takes a fall in the transition stage of the 2009 Dextro Energy Triathlon - ITU World Championship Series London. Laurent, who recovered to take fifth place in a time of 1:42:16 behind British winner Alistair Brownlee (1:41:50), fared better than 2008 ITU world champion Javier Gomez, who crashed out in the third lap of the 40km bike ride.

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12 interview CHRISS WELLINGTON

“

I wasn’t daunted, I wasn’t nervous or I wasn’t scared. I just went in there and gave it everything

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”

MAID OF IRON British athlete Chrissie Wellington is a two-time winner of Hawaii’s Ironman Triathlon World Championship, and now the iron-distance world record holder. On the eve of her title defence she tells trax’s Steve Turner what it’s like to win the ultimate triathlon event. Hi Chrissie, I’m going to fire this at you first up - what’s it like repeating as world champion? It’s still very surreal to be honest with you. It took me a whole year to appreciate what I’d achieved the first time round, I think it takes a long time for it all to really sink in. I’m absolutely overjoyed and elated to have won twice though, it’s beyond many of my wildest dreams and it just keeps getting better. But it’s slightly overwhelming too, it all happened so quickly. It still takes some getting used to.

How has winning the second title differed from the first? It gave me an incredible amount of confidence and I think it really cemented me as a top competitor within the Ironman arena. I proved to everyone that Hawaii 2007 wasn’t a one-off and that I can achieve the same results over and over again. That was something I was nervous about. Obviously I have my own expectations, and was nervous about being able to repeat, but it’s really, really satisfying and a great confidence booster.

Did you change your approach to the competition the second time round? I think being an unknown helped me achieve victory the first time out because I didn’t defer to anyone. I think my naivety and ignorance was actually a blessing. I didn’t know who anyone was, I didn’t think twice about going after them. I wasn’t even really aware of the magnitude or the significance of the event so I think it helped because I wasn’t daunted, I wasn’t nervous or I wasn’t scared. I just went in there and gave it everything. The second time was a whole different ball game. I relished having the target on my back and had a “come and get me if you can” attitude. Obviously there were more pressures, but you’ve got to see them as a positive. The second time I also had a team around me and I think that helps a lot. I had a manager that helped organise my training schedule and all the other details. I had my own accommodation, I wasn’t sharing with anyone so these types of things were very important in allowing me to prepare properly. I had a structure in place to put the best preparation in place to cope with the additional pressures that I had. Having all of that really helps.>>

interview CHRISS WELLINGTON

“

I’m absolutely overjoyed to have won twice, it’s beyond many of my wildest dreams

”

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What were your expectations? I really didn’t know what Ironman was three years ago, so I got into it not knowing what I was getting into. I had no expectations really, although I was training with a lot of the top professional girls so I knew that I was strong, and was definitely aiming for a top ten. Other people were telling me that they knew I had the potential to win, although I never thought in a million years that I would, and I say that with all honesty. I didn’t know anything about the sport, didn’t know how to position myself, or where I was positioned relative to the other girls. I would have been overjoyed at a top ten place.

So, at which point did you realise you could win? In 2007 I went into the lead about the 130km mark in the bike ride and didn’t relinquish it, but after the bike ride you’ve got a marathon and anything can happen in the marathon. It was only really at the 30km point of the marathon that you know whether your body is going to hold out for you, so I think it was about 30km both years I still felt strong and I knew at that point that I could win it, and that’s when I allowed myself to enjoy the race a bit more! The final 10 or 12 km sounds like a lot to most people, but for us its just 40-45 minutes and its really not long in race terms.

Tell us about Hawaii, what’s it mean to compete there? Hawaii is like the Olympics for endurance athletes, and winning Hawaii is like winning a gold medal. The best thing about racing in Hawaii is that it’s where the very best in the world race against each other, so you know that when you’re standing at that start line, everyone is qualified and deserves to be there, and are the best endurance athletes on the planet. That’s an incredibly exciting feeling, and the atmosphere is electric, really amazing. The whole event is awesome.

“

Enjoy the training and don’t let anyone tell you what you can’t do or what you aren’t capable of

”

Can you give us an insight into your training regime. It’s very individualised. I train for between 4-6 hours, seven days a week. A whole rest day, with no activity is extremely rare; I had maybe six before Hawaii. You have to remember that between sessions I’m resting, amateurs don’t have that luxury, they work, have family, have a social life. I don’t. All I do is swim, bike, run, sleep, eat and rest. So I get my rest between sessions, and get 9-10 hours sleep a night. A rest day for me is a 5K swim and nothing else. Its a misconception that all we do is long bike rides and long runs, we do a lot of sharp short sprints, lots of longer distance stuff and race pace which is in-between. We really vary it, and to get faster and stronger, often you need shorter sharper sprint stuff. To make you faster during the sprint. I incorporate my strength and weights into the run, so when I swim I use paddles on my handles, which is like doing a bench press. You incorporate your strength work into your training.

And what’s training like leading up to an event? It varies according to the race, sometimes I train straight through, just have same programme and the race replaces the session. An Ironman race though, we’ll reduce the volume but retain the intensity, and I will have one day off, but not the day before the race. Most times it’s the penultimate day and then the day before I’ll do an hour bike, 30 minute swim and 30>>

interview CHRISS WELLINGTON

<<minute run. So still two hours of training the day before, just to keep the muscles fired up. Which is your strongest and weakest event, and which one do you enjoy the most? The weakest is probably the swim. I don’t know why really, I think maybe my lower body is stronger than the upper, or it could be that I take a while to warm up. I’m not sure really. My strongest is probably equally my bike and my run, and the latter stages of both of those. During the second half of each discipline I always come home strong, and when other people are fading I’m generally coming into my own. That gives me a bit of an advantage. They’re both equally my favourite too, I’m just excited about getting on my bike as starting a marathon.

What would you tell aspiring athletes out there? Enjoy the training and don’t let anyone tell you what you can’t do or what you aren’t capable of, because you can do so much more than you think. Don’t let anyone else set your limits.

Before we finish, is a third consecutive title on the cards? Most definitely! I’m very excited about getting this opportunity, there’s going to be some tough competition out there, but I’ll be ready.  To find out more about Chrissie, and to follow her progress at the Ironman World Championship (Oct 10th), go to www.chrissiewellington.org

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HAWAII IN NUMBERS

140.6 1,800 31 7,500 Total race distance in miles

Number of competitors

Average race day temperature in °C

The number of calories burnt per hour in Kona

26,000

Gallons of fluid replacement consumed during the race

trax

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18 interview JANEY HOLLIDAY

life

PARK

With outdoor workouts and bootcamps on the verge of becoming a full blown fitness phenomena, we hit the park with Fit For a Princess founder Janey Holliday to find out what the fuss is all about. trax www.multitraxpro.co.uk

19 Janey, bootcamp is looking like the “next big thing” at the moment, why do you think that is?

FAST FACTS

I agree, it’s definitely the buzz word for training at the moment and I think its because people are getting fed up with gyms and are looking for another way to keep fit. The great thing about an intensive bootcamp is that you only need to lock in for a short period of time, its outside, which clients love, and they’re a real challenge.

You’ve been running FFaP bootcamps for a few years now, what are their pros and cons? There are so many advantages, but for a fitness professional, from a business point I would have to say the money. I would have to work over 60 hours of PT to earn roughly the same amount as I would in 13 hours of bootcamp. You also meet a lot more clients, so it boosts other aspects of the business. I can’t really think of many disadvantages, its mainly all good, but there is a lot more that goes into bootcamp planning and you need to be an advanced instructor, and feel confident with a big group of people. We also cater for every fitness level in the same class so you need to be on the ball and good at managing this disparity.

And for the client ... I don’t think that personal training works for a lot of people unless you can get them to train and be focused inbetween sessions. It’s the regular training and trainer contact that makes the real difference long-term, which is the strength of the bootcamp. The client gets more time for less money, and in a credit crunch, people do start to analyse what they are spending their money on, and bootcamps are so cost effective in comparison. They also have a fun social experience as part of the group.

You mentioned planning, but what goes into organising a successful camp? Firstly there are always new exercises and styles to include in our bootcamps, so we are constantly preparing. For example, we’ve just started running one week kick-boxing bootcamps as addons, and every time we do a new round of bootcamps we add new aspects to the class. I always look at the media, read all the papers and magazines, and look at what other fitness and lifestyle businesses are doing so I can make sure we keep an eye on what the trends are and ensure we are always doing the cool stuff. With the outdoor workout side of the business, we work in terms, so about two months before the new term I work out our theme and give our designer ideas, then we get leaflets and posters together and start our local marketing campaigns.

So how important is the PR side of the business? You seem quite hands-on ... If you want a successful business or want to stand out from the rest, it is essential. I see fliers and websites of fitness based businesses all the time that just don’t stand out and look so boring. You have to sell your business, make it unique, create angles and get your business>>

Janey Holliday ... ... graduated with a degree in International Relations ... completed her Personal Training diploma in 2003 ... was chosen as one of London’s Top 50 Wellbeing Gurus in 2007 ... recently had identical twin boys!

interview JANEY HOLLIDAY

“ trax www.multitraxpro.co.uk

People also want to do something different, something exciting

”

21 <<known, especially in the current climate. People are wanting to cut back on spending but they will spend money and commit to services and products if they are getting good value for money and are getting an ‘experience’. People also want to do something different, something exciting and not the usual run of the mill stuff. You need to make sure you get the message across that what you do IS better than anyone else’s, otherwise people won’t buy in. Also instructors tend to be heads down, ie. focused on what they do in their sessions, and don’t spend enough time “out there”, making contacts, networking, working with others on business to business initiatives etc. You should allocate at least 30 percent of your time on this kind of thing. Getting PR makes your business look good, and reaches more people; you want people to talk about your business, get excited about what you do and PR and branding - along with unique services, great classes and customer care - will give your business its buzz.

Why did you decide to go female only, aren’t you worried about halving your client base? No, that’s the least of our worries! This year alone over 900 women have completed one of our two week bootcamps, and on the last round of camps we had 100 women over three venues. There were 30-40 women in each session, and we can’t really run it with anymore. Last weekend we had 50 women come along to ‘Fit for a Fiver’ on the Saturday, and 40 women on the Sunday. We have a niche market and it works. If we did if for men and women we would increase our existing client base by more than half, I would say up to 80 percent even, but our workouts are designed by women for women. Our pink and chatty brand, along with our camaraderie and customer service make it a very specialised business, and making FFaP women only has made the brand. I think businesses need to be specialised or have niche in order to be really successful, you can’t do one size fits all, all the time.

Going back, why did you start bootcamps and outdoor workouts? It just developed out of a personal training business which I ran at a small studio in Wandsworth Common. My client base grew quite rapidly so I decided to join some of my clients together, which also meant they could train with me more often. They soon became groups of threes and fours, and due to the space issues, we went outside to train in the car park and on a bit of nearby grass. That winter everyone said they preferred being outside, so the following spring, I took the plunge and launched a timetable on Wandsworth Common. I decided to add two week intensive bootcamps to give my regular outdoor workout clients something different to do, and now we run the two services side-by-side so clients can dip in and out of them both as and when they want to.

When was that? The first bootcamp was in June 2006. I only did one that Summer as I was still doing all the training myself, but it worked so well I decided to run about five bootcamps from June to September in 2007. Later in that year I set up my second venue in Clapham, and in 2008, ran about 14 bootcamps across the two, then launched Fulham and did about three over there. We did a further six in the winter months across the three locations, and then in January of this year we launched Battersea Park. We also launched Tooting and Wimbledon Park in the spring of this year so we now have 2-3 bootcamps taking place across six venues at any one time.

Sounds like its really taken off quite quickly. Things got pretty hectic, very quickly, and at times it was quite overwhelming. Finding great trainers is key to the success of FFaP, and I now have ten core trainers on the team and about three up-and-coming/second trainers who help out on big classes and on bootcamps. We’re still rushed off our feet though!

And you’re expanding this year, what are you up to and how’s it going? We are doing 2-3 more London venues over the next 12 months and have developed the Fit for a Princess licence – like a franchise – so that we can help women all over the country set up their own Fit for a Princess business. We get so many emails from people who want to do our workouts outside London, so now we just need to find some great trainers who fancy running their own location. We are also launching E Princess, which is an online training resource for women where you can download really cool workouts such as Little Black Dress, Skinny Jeans and Princess on the Piste. Plus we’re launching recipe, lifestyle and motivation ebooks, and a load of free mini-resources so that people all over the world can enjoy our workouts. My ebook, ‘The 4 o’clock diet’ is also out in mid-December which you can buy and download, and we are also going to be launching online video training from January which we are incredibly excited about. All in all, Fit For a Princess is going great, and we’ve got lots going on to keep us busy for the foreseeable future.

For more information on Fit For A Princess, or to find out about franchising opportunities, go to www.fitforaprincess.co.uk. Janey will also be appearing at the International Fitness Forum in October (10th-11th); for session descriptions and times, and to book a place, phone 0207 719 1414, or go to www.multitraxpro.co.uk/events

22 personal trainer

BigBandTheory Any PT or instructor will tell you that training needn’t start and finish in the confines of the gym. Using a little imagination and a resistance band can be as effective and exciting for certain clients as the biggest selection of weights and equipment. As one of the fitness industry’s most versatile pieces of equipment, exercise routines can be developed with very little additional equipment, and used simply for general strength and conditioning work or injury prevention and rehabilitation. Here’s a few resistance band exercises to get your fitness juices flowing ...

Front Raise How Stand with the band under your feet, holding both ends in each hand by your side. Raise your arms up in front to shoulder height, then slowly return back to the starting position, maintaining tension. Why This move will challenge the anterior fibres of your deltoid (shoulder), and is great training for your pectoral muscles.

Seated Row How Sit on the floor with your legs raised out in front. Loop the band around the soles of your feet, holding one end in each hand. Start with your arms straight in front of you, pointing at your toes. Pull back so you bend your elbows and your hands meet your chest. Return to the starting position. Why This is one for the back and arms, working the Rhomboids, Latissimus Dorsi and Biceps.

.. G Tip .se N I N I i TrA Exerc sing s by u Efficient routine than one aining e tili

mor ise tr bell fly, Maxim s that work e e dumb eltoids, h is T rc . e e x e at a tim pecs, d s muscle le, works the a chest pres e p il m h a w x the , s n p o e for e ly ic e ith and tr clusiv biceps e focuses ex ore weight w machin can also lift m ements than ov g ou pecs. Y und muscle m uscles, makin m o p e m th t. u co te o la rk o o ou is se w when y a more inten for

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Hit or Myth? Doing hundreds of crunches a day will give me a washboard stomach. Myth If you don’t get rid of the fat covering the abdominal wall, you’re not even going to see your abs. You can’t train away fat in specific places, so the best way to decrease body fat is by eating correctly, and adding short, high intensity aerobic workouts to your training sessions.

Hit or Myth? Exercise gives me energy Hit! While training, your body releases endorphins into the bloodstream making you feel much more energised. Workouts might make you feel tired at first, but this will soon pass as the body adapts and your strength and stamina increases. Remember, the physical tiredness after working out isn’t the same as everyday fatigue.

Hip extension How Start with the band wrapped around the sole of one foot, arms extended and the leg lifted off the floor. Straighten your leg, returning it to standing position, then slowly return to the starting position maintaining tension. Why Good for the bums, biceps and the hamstrings (Semimembranosus and Semitendinosus).

Lat Pulls How Begin with arms straight up overhead, holding the band wrapped around the hands to increase tension. Contract the back and pull the band out while bringing the elbows towards the rib cage. Raise back up and repeat. Why It works the latissimus dorsi (the large muscle in your back), as well as the teres major (said to be latissimus dorsi’s little “helper”) and the rear deltoid (the back of your shoulder).

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Visit www.spinning.com to find a Spinning® Certification Clinic near you.

6 machines. 12 intuitive stations. 250 square feet.

Limitless opportunities. Designed to reflect human body mechanics, HumanSport® is so simple, so intuitive and so natural, it feels as if it were custom built for each and every user. For more information, visit www.startrac.com. HumanSport Specialist - Cable Trainer Certification: Special Launch Offer - £155.00 inc. VAT The HumanSport Specialist workshop teaches trainers the newest techniques in functional integrated training, how to properly use and train on cable based equipment, and how to design a balanced 3D exercise program. This training is aimed at personal trainers and performance fitness instructors of REPS level 2-3. Friday 14th August - Glasgow Friday 18th September - Bristol Friday 16th October - Oxford

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Friday 4th September - Southampton Friday 2nd October - Preston Friday 27th November – Shrewsbury

Experience Spinning® and HumanSport® and discover how these unique programs will change the way you view fitness with a host of International Presenters and amazing workout sessions and lectures in the UK and Ireland. Contact us for booking details at 01494 688260 or education@startrac.com.

©2009 Star Trac. All rights reserved. Star Trac, the Star Trac logo and HumanSport are registered trademarks of Unisen, Inc. Expect Different is a trademark of Unisen, Inc. SPIN ®, Spinning ®, Spinner ® and the Spinning ® logo are registered trademarks of Mad Dogg Athletics, Inc.

WWW.multitraXpro.co.uk the complete fitness package

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For more information please contact us - T: 020 7719 1414 E: info@multitraxgroup.com

enlightened inner spirit, outer light Train as a Pilates instructor to enhance your career. To request a new information pack on full diplomas in Matwork and Equipment leading towards a Masters Certification, please email info@pilates-institute.com or call +44 (0) 207 719 1414 to request an information pack. www.pilates-institute.com Sponsors of