trax Online :: Issue 6 by Multitrax Professional

trax

P T // NE WS // INDUSTRY // GE AR // AND MORE

online www.multitra x.com

Issue 6

The

Kelly Holmes speaks exclusively to Trax

PLUS… Pain in the Arc • Training for Children • Golden Teams • Over-Hydrating

insightful publications

MTXPRO music moves &

MTX Pro is the revolutionary new training series from Multitrax Professional. Incorporating DVD choreography, music and bonus marketing materials, MTX Pro provides instructors with everything they need to learn and produce an energetic, original and dynamic class for their students. The MTX Pro packages have no hidden costs or any additional membership ties, and are ready to buy in one CD/DVD combo box set. With new programmes released continually, MTX Pro is the ideal solution for the modern Fitness Instructor who is always searching for the latest innovations and ideas. MTXPRO music moves &

MTXPRO music moves

PRsicOmoves MTX mu

MTX PR mu O

MTX P

Sp BiGirda aln S cE

ials Mater ting des s pack inclu keting you clas The mar you need for g Each pack everythin success. to be a an A3 r, contains and Flye er ys post yone alwa so ever when you s know s is on! latest clas

moves

nada Jonatan is program an overseas me deve creator loper and of the Wor Big Dance He held ld an unpr Aerobic Cha mpio ecedente and has d 20 time nship been an presente internatio s, r since working 1993, nal across Japan Europe, and the USA.

Marke ting Mater ials The mar keting pack everythin g you need includes to be a for you success. contains Each pack class an A3 poster and Flye so ever r, yone alwa knows ys whe latest clas n you s is on!

BIG

THE 2009 PROGRAMMES INCLUDE:

ves

music & mov

IN MIN

ves

sic & mo

Listin

01 Mu sic Mu sic Mu 02 Mu sic Mu sic Mu sic sic Mu 03 Mu 06 Mu sic Mu sic Mu sic Mu sic sic Mu 04 Mu sic Mu 07 Mu sic Mu sic Mu sic Mu sic Mu sic sic sic Mu 05 Mu sic Mu 08 Mu sic Mu sic Mu sic Mu sic Mu sic sic sic Mu sic Mu 09 Mu sic Mu sic Mu sic Mu sic sic sic Mu 10 Mu sic Mu Petra sic Mu sic ENT sic Mu Klu ike sic Mu MOVEM Jonata Marketing Materials sic D BODY n Ca

ION pack includes Jonatan is an overseas ENS The marketing R DIM programme developer and ANOTHE everything you need for you class creator of Big Dance He held to be a success. Each pack the World Aerobic Championship contains an A3 an unprecedented 20 times, poster and Flyer, and has been an international so everyone always presenter since 1993, knows when you working across Europe, latest class is on! Japan and the USA.

Petra Kluike Jonatan Canada

R musicO

Track

06 Music Music Music Music 07 Music Music Music Music 08 Music Music Music Music 09 Music Music Music Music 10 Music Music Music Music

DAN

The late st Gro up fitn gym! ess tre Easy to nd. Str lear environ ment buil n ballroom dan ictly Ballroo m meets ce tra ding to for a tru cks the perform ly uniq ue wor ance tra in a Group X kout. cks wit h a par tner

sAndungA

SPIral

er, grapher omen.

01 Music Music Music Music 02 Music Music Music Music 03 Music Music Music Music 04 Music Music Music Music 05 Music Music Music Music

sic sic Mu sic Mu sic sic Mu sic Mu 06 Mu sic Mu sic sic sic Mu sic Mu usic Mu 07 Mu sic Mu sic sic sic Mu sic Mu usic Mu 08 Mu sic Mu Music sic Mu Music Music Music 09 Mu Music Music Music Music 10 Music Music

Track Listing

eople and rtlessly ultiple

PRicOmoves MTX mus

igne mme des

PRicOmoves MTX mus

EMENT

Y MOV

D BOD

IN MIN

A new generation of Latin Workout. World Aerobic Champion, Jonatan Canada presents a sensational fusion of Latino dance styles and choreography set to inspirational music.

MTX P

BIG

l progra amic ed bal of dyn es, w weight a fusion exercis rates llenging of incorpo sense and cha ates a graphy choreo that cre al music piration

sic & mo

MTXPRO music moves

Omoves music TXPR SANDUNGA M

MTX PR mu O

DAN

Marke

PRicOmoves MTX mus &

➜ BIG DANCE ➜ DANCE STEP ➜ DANCE AEROBIC ➜ PUSH AND LIFT ➜ SANDUNGA ➜ SPIRALS

Disc 1: 60 minute DVD class demo

A renowned Multitrax presenter takes you through the routine step by step Disc 2: Accompanying music

The latest original artist music formatted to use for the given programme Disc 3: Marketing support pack

Free flyers, poster and banners etc to help promote the programme at your Health Club TRAINING

We believe that each CD, DVD and marketing combo contains more than enough new and exciting material to format a class, but if you feel you need slightly more information or support, we will be running an accompanying one-day workshop for each programme. These events are by no means mandatory, and are scheduled nationwide for 2009. Email info@multitraxgroup.co.uk for further details www.multitraxpro.co.uk

DYNAMIC PROGRAMMES

asquith ad

3/2/09

8:32 am

Page 1

ORGANIC AND BAMBOO CLOTHING

Exclusive 20% Exclusive 20%offoff to Multritrax to Multitrax readers readers until 30th April until 31st March

For fitness, Pilates or simply for living in... Asquith London offers classic, elegant and comfortable styles with a perfect, flattering fit in the finest quality, Certified Organic Cotton and Bamboo fabrics that feel fabulous against your skin. The Asquith London range is perfect for teaching in, as well as for rushing from class to class...and so soft against your skin you wonâ&#x20AC;&#x2122;t want to take it off! Simply visit www.asquithlondon.com and type MULTITRAX into the promotional code box when ordering online and you will automatically receive your 20% discount. Or, if you need advice call our friendly customer service team on 01458 273 538.

TRAX Online 6 EDITOR

Editor

Steven Turner steven.turner@multitraxgroup.com Art

Senior Graphic Designer: Mukta Luther Graphic Designer: Caron Kulesza sales & Marketing

Advertising Sales Manager: Greg Jenkins greg.jenkins@multitraxgroup.com Marketing Executive: Craig Stone craig.stone@multitraxgroup.com Marketing Executive: Steven Lafferty steven.lafferty@multitraxgroup.com Online

Senior Web Developer: Michael Eustace Web Developer: Imran Hamid Web Designer: Darren Baker Published by Multitrax Group Ltd Ground Floor West The Sail Loft Limehouse Court 3-11 Dod Street London E14 7EQ Telephone 0207 093 2650 Fax 0207 093 1009 www.multitrax.com

TEAM TRAX…

trax

online

New year, new US president and now a new issue of Trax Online! As you’ll probably have noticed, it’s looking a bit different this time round, which is all part of our current evolution from Multitrax UK to Multitrax Professional. In the coming months we’ll be releasing a lot more information as and when it happens, so watch your inboxes for the weekly Multitrax Newsletter and keep checking the new www.multitraxpro.co.uk website for up-to-date information. Part of this ongoing initiative is the development of Trax Online, which we’re amping up with a great interview from the first lady of British athletics, Dame Kelly Holmes, who spoke to us about her sporting initiatives, training and, of course, her legendary double gold winning performance. Thanks to Kelly for giving us some question time, and its worth checking her www.doublegold.co.uk to catch up with what she’s doing. We’re also giving you a look inside Canary Wharf’s Reebok Gym and bringing all the latest health, nutrition and product news straight to your desktop. And you’ll be pleased to know we’re already gearing up for the next issue, which will spotlight two-time World Ironman champion Chrissie Wellington, and feature an interview with possibly England’s favourite sportsman, Ian Wright MBE, along with all the usual features. In the meantime, if you have any thoughts about the new design, new issue, or even new president Barack Obama (fitness related obviously!), drop me an email on editor@multitraxgroup.com, I’d love to hear what you’re thinking.

Craig Stone

Marketing Assistant Craig originally came to our attention in 2006 when he spent a year with Multitrax as part of an undergraduate industrial placement scheme. A resident of Windsor, Craig is an avid basketball and football fan (and even an occasional participant when not out socialising) and spent summers while at university driving large passenger boats up and down the River Thames. After graduating with a 1st Class Honors in BA Business Studies from Plymouth University, he rejoined Multitrax in May 2008 for his first ‘career’ job, and now handles our US operations, including pre and post show marketing, US event management and various forms of relationship marketing. Read Craig’s latest Making Trax column on page 9.

Steven Turner, Editor

All rights reserved. No part of this publication may be reproduced or reprinted in any form in whole or in part without the written permission of the publishers. Whilst every care has been taken in the preparation of this publication, the publishers cannot be held responsible for any consequence arising from the content. The statements and opinions within trax are those of the individual authors and contributors and not of the publishers. Products or services advertised in the magazine are not endorsed or recommended by Multitrax UK and the publishers accept no responsibility for injury or loss resulting from services or products advertised.

Boxing & Kickboxing Multi Level Accreditation Earn 20 CPD Points. For more information visit www.thumpboxing.co.uk or phone 01253 392 802

Manchester London

21st & 22nd March 28th & 29th March

Bristol Newcastle

11th & 12th April 25th & 26th April

London Blackpool

9th & 10th May 23rd & 24th May

Birmingham Manchester

6th & 7th June 20th & 21st June

www.supatuff.com.au

SWIMMING MOST POPULAR UK PHYSICAL PASTIME Swimming is now the most popular physical activity in the UK, with 14% of adults regularly using the pool. The downside is that 98% or recreational swimmers don’t make any gains in aerobic fitness, the problem being that people are not swimming fast enough or for long enough to make a real difference.

WHAT A WAIST

Waist size is a better indicator of health than overall weight according to researchers at Imperial College, London. Study leader Professor Elio Riboli said he was surprised to see waist size having such a powerful effect on people’s health. “Our study shows that accumulating excess fat around your middle can put your health at risk even if your weight is normal, based on BMi scores,” he explained. “The good news is that it costs virtually nothing to measure your waist and hip size. If you have a large waist you probably need to increase the amount of exercise you do every day, avoid excessive alcohol consumption and improve your diet.”

US RESEARCHERS DEVELOPING ‘FITNESS PILL’

Scientists in the US are reportedly ‘moving closer’ to developing a pill which builds muscle, increases stamina and burns fat, all without moving an inch. Research journal Cell revealed that after just four weeks on the pill, mice ran 44% further on their treadmills without any prior exercise. Lead researcher Professor Ronald Evans, from the Howard Hughes Medical Institute, said that “The most obvious potential use was in conditions, such as diabetes, where exercise was a proven benefit. “Almost no-one gets the recommended 40 minutes to an hour per day of exercise - for these people, if there was a way to mimic exercise, it would make the quality of exercise they do more efficient,” he added.

TRAX Online 6 NEWS

NHS RECOMMENDS “SEXERCISE” The UK’s National Health Service has revealed that “sexercise” lowers the risk of heart attacks and helps people live longer. According to the organisation’s website “Sex with a little energy and imagination provides a workout worthy of an athlete.” The article continues saying that sex uses every muscle group, gets the heart and lungs working hard, and burns about 300 calories an hour. The advice also suggests “regular romps this winter” could lead to a better body and a younger look.

Percent of the US population will be overweight by 2015 owing to a lack of exercise and poor diets according to Harvard professors.

PERSONAL TRAINING STRENGTH TRAINING FOR CHILDREN – THE DO’S AND DON’TS! Strength training for children is an often misunderstood and controversial topic. Some parents wrap their child in cotton wool and are terrified by the notion that strength training may in some way be damaging to their child’s growth and development. On the other hand many coaches, trainers or parents design resistance training programmes based on adult programme design! The truth is that children should not be trained as “mini-adults,” nor should they be unnecessarily inactive. Strength training for children (not to be confused with weightlifting or bodybuilding) conducted in an age-appropriate, safe and supervised manner can help carve a long term healthy involvement with sport and physical activity. Additional benefits include stronger bones, increased self esteem and performance and a healthy body composition. The following highlights some key considerations when embarking on a resistance training regime with prepubescent children. 1.The number one rule to creating lasting success with any young person’s exercise programme is that it must be fun. Not only to ensure enjoyment, but also for adherence over the long term. 2.Competition should be prohibited. 3.Initial stages of training should be general in nature using a variety of different activities including, for example, games and obstacle courses. 4.It is not usually advised that strength training with the use of external resistance or specific exercises be used before the age of 7. 5.Any strength training should be preceded by a warm-up period and followed by a cool-down. 6.Emphasis should be on dynamic concentric contractions using basic exercises with little or no weight until basic techniques are learnt.

CLIMBING STAIRS LEADS

7.Progress from body weight exercises to lightly resisted exercise.

TO LONGER LIFE

9.Correct form and safety overrides any endeavours to increase weight.

Swiss researchers are claiming that using stairs instead of lifts and escalators could prolong your life. The scientists from the University of Geneva said that taking the stairs led to better fitness, less body fat, trimmer waistlines and a drop in blood pressure, thus cutting the chances of dying prematurely by up to 15 percent. Lead researcher Dr Philippe Meyer said: “This suggests that stair climbing can have major public health implications,” adding that the findings needed to be confirmed with larger studies.

8.No maximal lift should ever take place. 10.Frequency of 2-3 times per week for 20-30 minutes at a time is deemed to be optimal with at least 1 day’s recovery in between sessions. 11.Most literature shows that 1-3 sets of 6-15 repetitions per exercise is sufficient to produce significant strength gains. If external resistance is used, it must be kept to a minimum with initial loads of no weight up to 50-60% 1RM. 12.Prepubescent children should be able to perform 2-3 sets of 15 repetitions in 3 consecutive sessions over 1-2 weeks before weight is increased. 13.Any increase in load should be no more than 0.5-1.5kg 14.Alternate the body part being exercised to avoid excessive local fatigue and to maintain technique. 15. An instructor to child ratio of at least 1:10 should be adhered to. Premier is launching the Certificate in Teaching Physical Activity to Children course, starting from January 2009. For more information please can contact 0845 1 90 90 90 or visit www.premierglobal.co.uk

James Wild is the Director of Programme Delivery at Premier Training International. With a background in strength & conditioning for athletes he has a wealth of knowledge in late-stage rehabilitation and stress physiology.

MULTITRAX INDOOR CYCLING

Multitrax Indoor Cycling seeks to exceed expectations in delivering world-class indoor cycling experiences. Brought to you by the most professional trainers in the fitness industry, the programme endeavours to provide on-going education for instructor development, maintaining their position at the forefront of a constantly evolving industry. On successful completion of the foundation module, attendees will have the knowledge and practical application to deliver safe and effective studio cycling classes. Following a recommended six months of teaching experience, students qualify for participation in the advanced module and are given the tools to take their indoor cycling classes to the next level.

New dates have now been confirmed for 2009: Foundation – 2 day Module

Advanced – 1 day Module

Multitrax Indoor Cycling Philosophy

Advanced Indoor Cycling Anatomy and Physiology

Class Profiling / Class Planning

Heart Rate Monitored Class Design in Implementation

Safety and Maintenance Considerations

Advanced Teaching Methodology

Rhythm Variations / Musicality

Advanced Rhythm Patterns

Teaching Theory and Practice

Advanced Class Activities

Studio Timetabling and Marketing

Assessment (Theory and Practical)

Assessment (Practical) Multitrax Members £135 Non-Members £149

Multitrax Members £85 Non-Members £95

Upcoming Foundation Dates

Upcoming Advanced Date

21st - 22nd March - Glasgow 11th - 12th April - Manchester 2nd - 3rd May - London

25th April - London 8th August - London 15th August - Glasgow 22nd August - Manchester 12th September - London

PROGRESSIVE EDUCATION

TRAX Online 6 MULTITRAX NEWS

MAKING TRAX Craig Stone What have we been up to since last year? Well at the end of 2008, we attended ECA in Miami, which is the East Coast of America’s biggest fitness professional trade show and convention. It’s held twice a year, once in Florida and once in New York, and Multitrax have been sponsoring and appearing at the event for five years now. It’s a great chance to show our extensive music catalogue to the masses and also a big opportunity to view the latest products, network and meet the industry’s newest presenters and professionals.

International Fitness Forum 2009 The International Fitness Forum Convention and Expo is back, and already promises to be better than its predecessors. The Forum will be held in central London at the home of Chelsea FC, and with the change of venue comes a change in date to October 2009. The new venue will not disappoint with its high profile name and top class facilities, and, combined with a stellar line up, an innovative Expo and fun packed entertainment, the Fitness Forum will be a must for any industry professional in 2009.

Multitrax Presenter Tour SUMMER 2009 The summer of 2009 will see Multitrax presenters Agata Pieno and John Fernando Echeverri embark on a nationwide tour showcasing the latest group fitness based workouts in a city near you. Consisting of four separate one hour workshops, the tour is perfect for either novice or experienced instructors looking for fresh, functional and fun choreography to use in their studio. 6th June - Glasgow 13th June - Manchester

20th June - London 21st June - Birmingham

Click here to register your interest

Multitrax Sample Day 2009 Come and experience for yourself why Multitrax is the best in the business at our ‘Sample Day’ in London. Take part in an array of sample sessions from Multitrax’s 2009 programmes, attend free lectures and listen to our excellent selection of music releases – plus much, much more. So whether you’re new to the industry or looking to revamp your classes, the Multitrax Sample Day 2009 may be the perfect way to kick-start your career. Free to all – Click here to register your interest.

The first day at ECA is for the pre-convention workshops; a day of studying one fitness discipline and coming out the other end with a qualification, or CECs (the US equivalent of CPDs). At this point we were busy setting up our stand, but I did get a chance to see part of the Kranking workshop from the inventor of Spinning, Johnny G. Kranking involves an upper body, stationary ‘Krankcycle’ that utilises an adjustable, variable-resistance mechanism connected to a floating flywheel and focuses solely on upper body cardiovascular training. The class looked great and seemed like an intense and innovative workout. We spoke to a member of the Kranking team and they said it would hopefully be available in the UK at some point in 2009, so keep an eye out for this. After a good night’s rest [sic], the first day of ECA opened to packed audiences and was a huge success for us, with the new 70s and 80s triple releases going down a storm. It was great to catch-up with our stateside customers and to meet some new faces. To top it off, we had dinner with Nike Elite presenters Patrick Goudeau and Misty Tripoli – both of whom are presenting at ECA – in a great little Cuban restaurant on Collins Avenue. Among topics of conversation were Patrick’s new range of DVDs and Misty’s soon to be released Tribal inspired CD, both available through www.multitrax.com. The second day of the tradeshow proved to be equally as eventful on the Multitrax booth, and, despite the large number of people coming through the stand, I had the chance to check out a few sessions. The most notable were from Tony Stone and his dance inspired workout, and a core stability class from newcomer Abbie Appel. Both presenters were very impressive and worth watching out for. Our third and final day of the show again kept us really busy, although I did get the chance to catch one of Patrick’s classes ‘Not Your Momma’s Step’. I’ve seen this class before, but it’s still great to see one of the world’s leading presenters in action. Overall the trade show was a huge success for Multitrax and incredibly tiring!

NUTRITION

Recipes provided by Steve Haywood www.steve-haywood.com

HOW MUCH SHOULD YOU DRINK? Entering a gym or studio without your water bottle is akin to walking in without your shorts and T-shirt, or so current thinking would have us believe. Every ‘expert’ in the matter has drummed the importance of drinking during exercise into us, but no-one has ever discussed how much fluid should be consumed, or the limits of this intake. Recent events – such as the London Marathon where a person perished from over-hydration – have called into question the old mantra ‘drink as much as possible’, and left us wondering whether it is possible to over-hydrate during normal exercise, and how can you get the balance between too much and too little right? The advice to drink during exercise is generally sound, but sports scientists now caution those exercising for long periods against the risk of hyponatraemia (water intoxication). Constantly drinking water (and that means more than 4-6 litres) over a relatively short time may dilute your blood so that your sodium levels fall. Although it is quite rare, it is potentially fatal. This sometimes happens in long distance runners who consume a lot of water and lose a lot of salt through sweat. Also, during intense exercise urine output is reduced, which further limits the body’s ability to correct the imbalance. As the water content of the blood increases, the salt content is diluted. Consequently the amount of salt available to body tissues decreases, which can lead to problems with brain, heart and muscle function. Initial symptoms of over-hydration include dizziness, nausea, bloating, lapses in consciousness and seizures due to swelling of the brain. However these symptoms are also associated with dehydration - so it’s important to be aware of how much you are drinking. If you plan to run a marathon or exercise for more than four hours in warm weather drink no more than 800 ml per hour, be guided by thirst and sip a sports drink containing sugar and salt instead of plain water. Don’t glug huge volumes immediately after a marathon (this is when the risk of hyponatraemia is high) – sip little and often and nibble on solid foods. The new advice for all regular exercisers and athletes is: don’t force yourself to drink. The American College of Sports Medicine and USA Track & Field advise drinking when you’re thirsty or drinking only to the point at which you’re maintaining your weight, not gaining weight. Drink less if you begin to have a queasy sloshy feeling in your stomach.

Anita Bean is one of the UK’s most respected nutritionists and an award-winning author, specialising in sports nutrition, children’s nutrition and weight management. She has written 20 best-selling books, broadcasts regularly on TV and radio, and provides a consultancy for corporate clients. To find out about Anita’s full range of titles, as well as all her latest news, visit www.anitabean.co.uk. Additionally, her Complete Guide to Sports Nutrition is available now from www.acblack.com/sports.

SKIMMED MILK THE EXERCISE DRINK OF CHOICE Skimmed milk could be the new drink of choice for athletes as a new study has suggested that it is more effective at post-exercise hydration then commercially available carbohydrate-electrolyte drinks. Researchers at Loughborough University’s School of Sport and Exercise Sciences, said that in trials, consuming milk after exercising was found to ensure improved fluid balance to the energy drink. “Compared to many other fluid replacement options available to the sports performer, milk contains relatively large quantities of electrolytes,” the researchers stated in the European Journal of Applied Physiology. The team added that while milk had been found in the study to improve fluid retention, there were no differences in terms of the exercise capacity of respondents.

GOJI BERRY INCREASES ATHLETIC PERFORMANCE Drinking goji berry juice for two weeks increases energy levels, athletic performance, quality of sleep and calmness according to new research published in the Journal of Alternative and Complementary Medicine. The study’s findings also claimed that people consuming the juice for 14 days reported an increased quality of sleep, mental acuity and feelings of contentment. According to the authors, the results “clearly indicate” the reported benefits of consuming goji berry juice. The current study was funded by Arizona-based FreeLife International, a goji berry juice supplier. The study was also conducted by FreeLife employees.

TRAX Online 6 NUTRITION

Ingredients: 1 teaspoon olive oil 1 onion, finely chopped 300 g (10 oz) Arborio rice 1.2 litres (2 pints) Vegetable Stock 50 g (2 oz) rocket leaves Salt and pepper

✂

Rocket Risotto

PRINT & KEE P!

Directions: • Heat the oil in a nonstick frying pan, add the onion and fry for a few minutes until softened. Pour in the rice and stir well to coat the grains. • With the pan set over a medium heat, gradually add a little vegetable stock. Stir continuously while the stock is absorbed into the rice. Keep on adding the stock a little at a time - this will take about 20 minutes. • Stir in the rocket, reserving 4 leaves for garnish, and cook just until the leaves start to wilt. Season to taste and serve each portion garnished with a rocket leaf.

DID YOU KNOW… For extra flavour, add some grated Parmesan cheese and a few chopped nuts when you add the rocket. Make sure all the ingredients are heated through thoroughly before serving.

The weight in grams of fruit and fibre per day needed to reduce the risk of coronary heart disease by 30%* *

Research conducted by Harvard and the University of North Carolina

DRINC ANNOUNCES £4m RESEARCH FUNDING A new partnership between the Diet and Health Research Industry Club (DRINC), three research councils and 15 food and drink companies will fund £4 million of research into the links between diet and health. The funding will be allocated to fund research projects in three areas, which will include how foods can be developed to help fight obesity, understanding the processes that affect our decisions about what food we eat and the portion sizes we take, and investigating the benefits to health of various nutrients found in foods - including fruits, vegetables, cocoa, wine and tea - and how best such nutrients can be efficiently delivered to where they are needed in the body. Discussing the announcement, Dr Alistair Penman, chair of the DRINC awarding panel, said: “The projects funded by this partnership represent both world-class science, with some of the best diet and health researchers in the UK involved, and relevant science that we think will make a real, beneficial difference to the way we eat and the health of people in the UK.”

enlightened inner spirit, outer light Train as a Pilates instructor to enhance your lifestyle. 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) 207 093 2650 to request an information pack. www.pilates-institute.com

The

girl

When the idea of a pre-2012 interview was thrown about the Trax office we asked who could best explain all things Olympic, and after much discussion decided unanimously on the original Golden Girl of British athletics; Olympic champion, BBC Sports Personality of the Year and Laureus World Sports Woman of the Year Dame Kelly Holmes. After a couple of calls, we got Kelly on the phone to talk about the opportunities presented by the London Games, her latest DoubleGold sporting initiatives and, of course, winning it all on the World’s largest stage.

Hi Kelly, glad to have you with us. First question then, what opportunities will the 2012 games give to athletes and England? KH Well, winning the Games has placed a really big focus on sport in the UK. It seemed like up until then sport was maybe getting a little lost in the system, and the Olympic Games has given an opportunity to sport at both a community level – with more participation – and school level making sure the kids are inspired while giving a level of aspiration to the youngsters. Not only that, but it has also inspired people who like and are involved in sport in other ways, whether it be coaching, as an umpire, a fan, someone on the medical or physio side, personal trainers. The real value of the Games is that it gives everyone a chance to be inspired by sport, and will allow sporting frameworks to be developed, facilities to be improved. The Olympic organisers are also looking for 70,000 volunteers, and have lowered the age group for volunteering to 14. There are so many opportunities for people to be involved and really contribute. Communities are really being given a chance to develop, local authorities, and national governing bodies are being given

a chance to create and shape the future and will be able to leave a legacy for post-2012 sport. Can you talk a little about the experience of the Olympics, what can prospective athletes expect? KH I think most athletes will tell you, the Olympics for any sportsperson is the biggest event of their career. It’s the biggest showcase of sport in the world, of all sports! The actual vision, or feel of the Olympic vision is what you have in your mind the whole time you are preparing for it, and certainly at the Games. Then it gets to the point of being overwhelmed by the experience, in terms of the vast amounts of people that come to watch any one event, the nationalities that are there, the flags that are flying and then the whole energy and atmosphere behind it all, and that becomes a completely different feeling to what you may normal experience at different championships. Are you aware of all the hype and excitement going on around the events in the Olympics village? What’s it actually like there? KH You are aware to an extent, but you go into the Olympic village, which is set up just

for the people taking part and it’s huge. The dining hall is probably the same size as a football field or two, and serves every type of food you can imagine. There is a social area too, and the whole thing can get detrimental to young people that are there, because it’s so different from anything you ever expected. There’s such a different energy around the village from start to finish, from when you land right the way to the competition environment. There are so many people there that are such a big part of the games, and its something that really consumes everything around it. A whole bubble of excitement really. What advice would you give to athletes about competing for the first time? KH It’s hard to be someone who goes to the Olympic Games first and foremost, and its great to have a vision and a sight, and hopefully it will come true. There are only ever about 300 athletes across sport that ever go to an Olympic Games and you can imagine how many thousands are inspired by the fact that 2012 is coming. It’s all about setting short term targets and long term

Image:Gladys Chai von der Laage

TRAX Online 6 KELLY HOLMES

It’s all about setting short term targets and long term goals

goals; the short term is about what you’re going to achieve each year. Then it’s about how you’re going to get to the games, what it is you need and what is the level you need to be at to qualify, and how do you plan to get there. And only then can you see a real pathway forward and the aspiration should be that you would love to be at 2012, will do anything they possibly can to get there, and making sure they reach the targets that will get them to the ultimate goal. Also they should be looking at 2014 World Games in Glasgow, and then 2016, so it’s not an anti-climax if they don’t make it. I went to three games, every four years if you can imagine that, before I won my two golds and had been running for 12 years as a senior before the double. It doesn’t come easily, so it’s a long, long, long process from wanting to be an Olympic champion to actually achieving the dream. Lots of commitment, dedication, hard work, focus, enjoyment of it, working with your coach, getting a good team of people behind you – physios, doctors, friends, family, training partners – and making sure everyone has the same vision as you.

Describe your personal experience of the Olympics, was it everything you imagined? KH Well as I said, I went to three Olympic Games and had very different experiences at them all. The Atlanta games in ‘96 wasn’t really what I thought it would be, it felt very commercialised and not really for the athletes, which was a total different experience again to Sydney. The Australians were so, so excited and so in tune with what was going on at the Olympics. It became an Olympics for everyone, for the city, it united all of Australia and you really felt that. And then Athens was a good Games from the point of view that people didn’t expect it to be a good event, but they pulled it off. It was very well organised and very well driven, and from that point of view I had some different experiences as I did with my performances. I came fourth at my first Olympics with a stress fracture which was very disappointing; one for getting the stress fracture, and secondly for being pipped on the line. Another feeling was in Sydney, when I got a bronze, but I didn’t even think I would be at those games, and it felt like a gold performance for me, and then obviously Athens winning two golds, it was a dream true. Pure shock and elation mostly.

In my head the pressure was off because I’d won one, so I can only compliment that and anything else would be a bonus.

Lets talk a little about the two golds. After watching the 800m it didn’t seem you were aware of the win, so at what point did it sink in? KH It was so close, point-whatever of a second and it was more the fact that I’d known I’d crossed the line first, but it was disbelief that I could have won the 800m. I remember looking up at the big screen and thinking “Have I?” with my mouth open gazing, and there was a UK photographer on the inside of the track shouting to me that I’d won. Then I actually saw it on the slow-mo screen that I’d won, and then I had the second reaction, the big eyes and god knows what, so yeah it was a very eventful time. How did you refocus after winning the gold and get ready to compete for the 1500m title? KH That was the hardest point actually, coming off the back of being an Olympic champion in the 800m and then having to, in a sense, pretend you hadn’t gone through that experience, to regroup yourself and get on with the next plan which was helped by the brilliant team of people I had behind me, backing and supporting me, in terms

of physios making sure I’m okay and saying your as fit as anything go for it, doctors, team management which was really close to me saying you can’t ruin these opportunities now, and saying you become a true champion by winning a gold, but a legend if you win two. I didn’t really let the pressure get to me to be honest. In my head the pressure was off because I’d won one, so I can only compliment that and anything else would be a bonus. It took the pressure off the fact that I had to be an Olympic champion. Leading up to Athens, what was a typical training day like? KH There were no typical training days really! It was more that preparation was divided between my fitness and the confidence I needed to be right at the top. We looked at all my strengths and weaknesses, and I knew that speed and endurance was my asset, and the type of training I did wasn’t endurance based work with long runs. I wasn’t necessarily a powerful sprinter, but short recovery, faster repetitions over middle distances and 200m, 400m, 500m, 600m distances repetitions were my forte, so I worked on those really intensely in the 3-4 weeks leading up to Athens. I used

TRAX Online 6 KELLY HOLMES

to do a lot of circuit training as opposed to weights because I found that my own body weight strength was a major positive, which gave me my ultimate amount of power and general endurance within the muscle group. I suppose longer term my training consisted of everything from circuit training, I did do weight training but a little bit more machine weights, cardio-vascular work, the stepper was a big thing to prevent injuries and help recovery while giving me CV and core strength. I also used cross trainers, the pool, aqua jogging, hill training, long runs, short runs, a lot of different things. So many different types of training. Was there any point in training that you realised that you could win gold? KH Actually the last training session at my training camp in Cyprus I ran the fastest 400m reps I’d ever run, and I only had 10 minutes recovery. They were the fastest I’d ever run in my whole career, so I knew I was ready then. What was your diet like in training? KH I had to be very meticulous in the preparation that I did. I probably ate more than I’d ever eaten, but I was eating properly; really good meals, a really good balanced variety of veg and salads, and I was making sure I got all the proteins. It was all about making sure my body was healthy, and whether I’d recovered well and drank well, re-hydrated and re-carbed within 20-30 minutes of training. I did everything meticulously and I ended up losing a lot of weight because I was training really, really hard but eating really well. I wasn’t eating junk, just eating what I needed and getting stronger. The whole combination worked well for me. The diet bought it all together. It sounds like you really stepped up and approached Athens with an amazing focus. Was it because you were aware that it could be your last? KH Oh god yes. Definitely. Like I said, I ran the other two Games, the first I was 26 and thinking is that the last one, am I still going to be running at 30. And then when you get to 30, you think there’s no way you’re going to be running at 34, but you’re still there, but I knew no-way was I going to be running at 38 in the Olympic games! And after Athens you won British Sports Personality of the Year and received a Damehood among many other accolades. Were these achievements you could ever have imagined? KH No, certainly not. Winning British Sports Personality of the Year was an absolute honour because it was voted by the general public, and you can’t get anything more amazing than a recognition of my hard work, ability and performance than the public saying well done. And then getting my Damehood, which is the

biggest honour a women in the UK can be awarded unless you are a politician, and that was again, from having stood on the rostrum twice and being recognised by the monarchy was pretty amazing as well. What’s your ‘post-retirement’ training like? KH I have to admit when I retired from athletics at the end of 2005 I took six months off where I didn’t do a thing. I absolutely needed to relax, it was so intense, not so much the training but it was the whole thing of being at your peak fitness and having a strict diet, seeing physios, and the intense psychological side. So I needed that break from my routine, and I didn’t do anything, and then gradually got back into having a bit more of a routine, but I enjoy doing other things more now than when I was training for athletics. I play squash, went to a Pilates session the other day which I quite enjoyed, going on bike rides and generally enjoying sports rather than having to do it. I see you’re doing a lot of media projects through your DoubleGold Enterprises venture; the Kellogs ‘Wake Up To Breakfast’ campaign, your ‘On Camp with Kelly’ project, and you are an acting ambassador for London 2012 - that’s quite a workload in itself! Is there anything else or are you flat out? KH (Laughing) I know, right. All of those initiatives are ongoing, and can be followed at

my DoubleGold.co.uk website and I’m actually now working on my new legacy trust which is being supported by BT. Its an initiative to harness the expertise of retired athletes and train them up to be really good, credible role models and mentors, technical advisors, coaches, or whatever they would like to do in sport. We want to harness their expertise in sport and fitness, and give them another avenue to have another work stream. It’s quite hard knowing what to do after you’ve finished competing, and they have a wealth of knowledge that can be utilised in the right system. I started a trust with this in mind mainly, and then actually deliver talent through training and talent camps, in association with national governing bodies’ camps which will help mentor and educate young hopefuls in sport to be the best they can, and the best type of people to deliver these type of results are the athletes who have been there and done it. If want to find out more about any of the initiatives Kelly discussed – including her Legacy Trust, On Camp With Kelly and Wake Up To Breakfast – or would like to find out more about Kelly herself, get up-to-date news and views, and see her latest pictures, visit www.DoubleGold.co.uk

BEST OF THE BEST TRIPLE CDs – £20.99/$35.00 Buy online at www.multitrax.com/CDs

new releases NEW MULTITRAX TRIPLE CDs – £20.99/$35.00 Buy online at www.multitrax.com/CDs

Aerobics 55 – Annual 2009

Step 55 – Annual 2009

Best of the Best – 90s Edition

Best Of The Best – 80’s Edition

NEW MULTITRAX DOUBLE CDs – £20.99/$35.00

Indoor Cycling The Mix Oldschool Edition

Multimix 09

Latino Pop Anthems 02

MULTITRAX SALE CDs – £6.00/$15.00

Step 44

Old Skool Anthems 01

Pilates 02

Covermania 05

NEW EVOLUTION DVDS – £24.50/$30.00 Buy online at www.multitrax.com/dvds

Step On It! Step Showdown 4

Work It Out! Mind Body Showdown 2

The Divas of Aerobic, Dance & Step

The Lords of Aerobic & Dance

Non-members can now purchase our CDs online. CLICK HERE FOR MORE INFORMATION INNOVATIVE PRODUCTS

TRAX Online 6 PHYSIO ROOM

SHOULDER INJURIES…

A PAIN IN THE ARC The unique design of the shoulder joint means that it is one of the most mobile joints in the body. However all this mobility comes at a price, and in the case of the shoulder that price is the stability of the joint. There is a fine balancing act between mobility and stability and when this fails the shoulder can become injured, cause pain and stop people training and sometimes working. The shoulder itself is a ball and socket joint that has very little inherent stability, so to counter this there are four strong muscles that surround it. These muscles are collectively called the rotator cuff and their job is to pull and centre the head of the humerus (upper arm bone) into shoulder joint of the scapula (shoulder blade). These are often referred to as the ‘dynamic stabilisers’ of the shoulder and in addition, the muscles that attach the shoulder blade to the body (the scapulothoracic joint) also have a key role in making sure the shoulder complex moves in a rhythmical way to allow trouble free movement. These stabilisers can become injured in many different ways, and at one end of the scale a shoulder dislocation (which is effectively a complete failing or tearing of the muscles and ligaments at the front of the shoulder) is a devastating and long lasting injury. However, there is a much more subtle condition that can create problems called sub-acromial impingement syndrome or so-called rotator cuff injury. A rotator cuff injury is much more subtle than a traumatic event such as a dislocation and it often comes on without any trauma or seemingly any memorable event at all. In addition, the symptoms are often vague at first, go away when you exercise and only bother you when you hold your arm in certain positions or at night when you roll on to it. Often, as the injury progresses, a painful arc develops as the arm is raised out to the side or front of the body. It is caused by the rotator cuff being squeezed against the acromion and is one of the classic signs of a rotator cuff

problem. The presence of a painful arc should sound alarm bells because, untreated, a rotator cuff injury can become very disabling, extremely painful and difficult to treat. There are a number of tests that can help diagnosis shoulder problems but the most important thing to assess accurately are the biomechanics and muscle balance around the shoulder. It is often an imbalance between the strength of the rotator cuff or scapulothoracic muscles (or both) that is the underlying cause of many shoulder problems, so careful examination (by an expert) and good advice on rehab exercises will prove the most effective treatment in the long-term. As a rule of thumb most soft tissue injuries should show signs of improvement within a

week or two of occurring and be significantly better in 4-6 weeks. Beware of training or playing through an injury, especially if it is not getting better, your body is trying to tell you something. Ask yourself the question “would I be better off losing a few days or weeks now to rest or lose months to a chronic injury in the future?” Bevan Ellis, BCom, BPhty, is a qualified physiotherapist from the University of Otago, New Zealand and holds a Post Graduate diploma in Sports Medicine. He has over a decade of experience working with high level athletes and sports teams, and is the Clinic Director at the Crystal Palace Physiotherapy & Sports Injury Centre (www.cpsic.co.uk).

So what should you do if you suspect a rotator cuff injury? Stop aggravating it – Each time the shoulder passes through the painful arc the soft tissues of the cuff are being pinched which perpetuates the inflammatory response and causes further damage. Avoid these movements and allow nature to do it’s job. Control the pain – On the advice of your GP or pharmacist get some pain relief or anti-inflammatory medication or use ice for 15-20 mins a few times a day. Pain prevents muscles from working properly and therefore can add to the muscle weakness and imbalance problems. Avoid sleeping on it – Easier said than done but ‘hugging a pillow’ or placing a pillow behind you at night may prevent you from rolling on to your shoulder (which tends to pinch the rotator cuff). Cross-train – An injury can be a frustrating experience but just because your shoulder might be out of action doesn’t mean you need to stop training. Use an injury to focus on something else that has been neglected and maintain your motivation. Work on muscle balance – Rotational strengthening and exercises to help control the shoulder blade are the key elements of rehabilitating a shoulder. Get an assessment by a qualified professional with relevant experience – Shoulder problems are difficult to diagnose and treat so seek out someone who knows what they are doing. If there isn’t a specific strengthening program prescribed as part of your rehab then you probably aren’t seeing the right person.

Reebok sports club 16-19 Canada Square, E14 www.reeboksportsclublondon.com

THE CLUB

Located firmly at the heart of Canary Wharf, the Reebok Sports Club London’s glass exterior blends in seamlessly with the surrounding architecture, hiding what has been described as Britain’s ‘most luxurious’ gym. The chic café/bar near the club’s entrance, complete with floor to ceiling windows overlooking Canada Square, gives visitors a clue as to how much effort has been placed in getting the feel of the sports club right, while the 13 metre climbing wall behind the entrance desk gives a taste of what’s on offer once inside. The club spans three levels (roughly 100,000 sq ft) and includes a purpose-built Pilates Studio, four multi-purpose studios hosting over 150 group exercise classes per week, a sports hall, Power Plate Studio, Spa and a 23 metre swimming pool. The cardiovascular floor is stocked with over 170 pieces of CV equipment from Reebok, Life Fitness, Precor, Stair Master and Concept II, while the strength training floor features a full range of equipment from companies such as Hammer Strength, Magnum, Iron Grip, Reebok and Free Motion. Personal training firm Body Reform, headed by David Crottie, provides the gym’s team of training staff, who are always willing to work with clients and are always seen running around the gym providing assistance to members. With nearly £400,000 spent on new equipment in recent months, the club is guaranteed to have a full range of equipment to support every fitness need.

THE MEMBER Debbie Reynolds FTSE International, HR Assistant “My first experience with the Reebok classes was the early morning Circuit Class. It runs from 7.30am for 45 minutes, and I found it to be a real motivating class with a good range of circuit activities. It was high intensity, but a great way to get you started for the day ahead. The Spinning Class was fairly hard, but the music was cool and it helps you to get through the pain - a little! Seriously, I liked the variety of cycling styles and mixed terrain, there were lots of short tracks which seemed to make the class go quicker. For my third class, I took part in one of the regular ab classes running daily and it was great. I found it very tough going, but thoroughly enjoyed it and felt like I had worked really hard. Before attending this class, I was doubting what I would get out of the session as it only lasts 15 minutes, but now I know! It is so high intensity that you really would be pushed to be able to do much more than a quarter of an hour. The coach was really encouraging and made the class very

enjoyable. I would definitely recommend this, and it was my favourite of all the classes. I also attended a lunchtime session on a different day, with a different coach. Both classes were great and although varying slightly, they were both equally as good. Overall, as I commute from Essex and, therefore, what with the journey and the work loads, I have very long days and get very tired. When I was introduced to Reebok, I did not think I would have the time or energy to fit it into my day, but with the extremely accommodating timetable and the short but high impact classes, it is just what you need to help you unwind and switch off from your daily pressures. Whilst there are busier times than others, you never have to wait for equipment and the helpful and friendly staff are always on hand to assist. The Club is situated in an ideal location for us, and offers a high standard changing area and facilities, as well as a beauty spa/treatment area. Highly recommended.”

TRAX Online 6 IN THE CLUB

The Staff Magda Polikarska Group Exercise Manager Q&A How long have you been working at the Reebok? I’ve been at Reebok for nearly three years now, since January 2006. I started as a fitness coach, went freelance in November 2006 then started working as group exercise manager in September 2008. What is your background in the fitness industry? I’ve been training since the age of seven, competing in Tae Kwon Do on an international level. I started teaching classes eight years ago, initially just step, aerobics and conditioning after getting my qualifications from fitness schools in Poland. In the UK, I’ve been working in the fitness industry since January 2006, Reebok was my first club. I completed my gym

instructor qualifications with YMCA here, and as well as the qualifications mentioned, I’m also qualified as a Schwinn cycle instructor, Fitness Pilates, Freestyle Fitness Yoga, Fight Klub, Pad Boxing among other qualifications. My next goal is to study sports management. So what classes do you teach here? I teach all sorts of classes but mostly cycle, Reebok Reps, RAW, Pilates, Fight Klub, stability ball, step, bikini workout, sweat to your core and aqua. What type of people come to your classes Is it varied, beginners, experts, a mixture? It’s definitely a wide mixture of people. The best thing about this gym is that everyone will find something for themselves, which really encourages a range of people to come along.

I get City workers mainly in the week and then residential people on the weekends. What are the best bits about working at the Reebok? It’s my second home! There are a lot of great people both working here and coming as members, and everything is very well organized and extremely professional. We have an amazing gym, a great choice of activities on offer and the best timetable! It’s huge, and the gym provides a lot of career opportunities for good people. When you’re not teaching, which classes do you take part in? Yoga! It’s very relaxing and challenging at the same time.

Wish you were here?

recruiting now! Are you looking for a career boost? Multi-skilled, talented and dynamic group fitness instructors / personal trainers / massage therapists required for placements worldwide â&#x20AC;˘ The only REPs-registered maritime fitness training provider in the world â&#x20AC;˘ Excellent salary and career opportunities

exotic locations

or here?

luxurious liners incredible facilities

or here?

For further details visit www.theonboardspacompany.com or contact the Recruitment Manager at amy.neale@onboardspa.co.uk

Are you a trainer, and struggle with:

client payments, tracking cancellation • Chasing fees and record keeping in general? down clients’ exercise programmes, • Writing progress data, contact details and preferences? • Tracking your client and class schedules? • Finding new clients? client nutritional issues: • Monitoring food diaries and meal plans? where your money is and why • Wondering you never seem to get ahead? We present a SIMPLE and EASY WAY to achieve just F-nTRACK is an online and mobile phone tool for trainers like you. It was developed by trainer and successful businessman, Gervasio Da Gloria. just F-nTRACK starts December 2007. PRE-REGISTER NOW for early sign-up discounts, development news and more ways you can earn more and keep more of what you earn. Do it TODAY.

Go to www.justF-nTRACK.com, today!

Gervasio Da Gloria

Trainer, business innovator and founder of justF-IT

COOL & FINE IN 2009 THE INTERNATIONAL FITNESS SHOWCASE 3 days packed with sessions from world class presenters! 27 - 29 March 2009 · Winter Gardens · Blackpool

BOOk NOW FOR juST £119* www.chrysalispromotions.com *The full three day experience for just £119 if booked before 28th February 2009 and £139 before 23rd March 2009 (excludes accommodation)

WE LOVE… iPod Nano The fourth generation Nano from Apple is the thinnest iPod so far and features a sleek new design with curved aluminum and glass enclosure. Available in nine colours, the Nano incorporates Apple’s Genius technology which automatically creates playlists from songs in your music library that go great together, with just one click. From £109 www.apple.com/uk

Yogameister Halfmoon II Gym Bag Yogameister’s new gymbag is ideal for the gym, the yoga studio and weekend getaways. Made from soft and durable polyurethane coated 600 denier polyester, the bag features unique Yogameister yoga mat straps, a ventilated laundry compartment and mesh pockets ideal for water bottles or flip flops. From £tba www.yogameister.net

TRAX Online 6 WE LOVE

Kinesio Tex New for injury prevention and muscle support, the innovative Kinesio Tex adhesive uses a highly elastic and unique cotton tape, that, when applied in conjunction alongside specialist taping methods, applies support over and around the muscles without affecting circulation or range of motion. The 5cm by 5m waterproof tape – available in black, blue, pink and beige – also prevents overuse or over-contraction and alleviates pain and can facilitate lymphatic drainage by microscopically lifting the skin. From £9.39 (single roll)/£47 (One box/6 rolls) www.kinesiotaping.co.uk

Eva Solo Citrus Squeezer Part of the award-winning Eva Solo collection from Denmark, the squeezer features a stainless steel cupola with 0.6L mouth-blown glass jug which filters out the pips while the juice – rich in fruit pulp – is collected in the jug. £37.95 www.silvernutmeg.com

Specialized S-Works Transition Bike maker Specialized brings its latest S-Works series of products to the market. The S-Works range includes the Transition S-Works FACT 9r carbon, triple monocoque frame, and a Vision Tech aero handlebar which puts the rider in the perfect position for the long-haul tri miles. From £999.99 www.specialized.com

NEW FOR

2009 WWW.MULTITRAXPRO.CO.uk

The complete fitness package The new website from Multitrax for the UK fitness professional

exhilarating events

progressive education

innovative products

insightful Publications

dynamic programmes

flexible memberships

The complete fitness package more info coming soon... www.multitraxpro.co.uk

Inspiring global fitness instructors â&#x20AC;&#x201C; Multitrax Professional is a subsidiary of Multitrax Group