NCEF National Fitness News Ezine September 2013

Autumn 2013, Volume 2, Issue 3

Feature:

National Fitness E-News 1

From the Directors Chair Welcome to the Autumn 2013 issue of NCEF National Fitness News.

September is upon us once again, children are back to school and the days are closing in a little. Will we have our usual ‘Indian Summer’?

There’s still time to get your clients into the great outdoors early in the mornings or in the evenings!

Promoting positive health and well – being is a key factor in your work as a fitness professional. Take a holistic view of your clients, regardless of their age and ability. Keep up with current research and changing trends by continuing your professional development. This issue of NFN provides many opportunities to do this: from progressing onwards to our NCEF Specialist Courses to taking a one – day workshop such as ‘ Pilates with Props ‘ and the Cardiac Rehabilitation course provided by the Croi Heart and Stroke Centre in Galway and the British Association for Cardiac Rehabilitation .

clients Mary Fitzpatrick’s article ‘Personal Training: Golf and the Fitness Component’ will be very relevant to you.

Other interesting topics in this issue include exploding the myths on detox diets (Sarah Keogh) and the new altitude training centre at the University of Limerick.

Fibromyalgia is a word you may not have heard but it is a debilitating condition that is on the rise in modern society and one in which pain can be controlled specifically through active living and exercise. The NCEF feature article should provide you with some valuable guidelines for dealing with this condition.

Best of luck with your Autumn/Winter Programmes!!!

Maura O’Sullivan Ryan Managing Director, NCEF

Do you have Post- Natal Clients in your class? Maeve Kavanagh provides useful information in her article ‘After Baby has Arrived’ and if you have golfers amongst your

From the Editors Chair The summer has flown by and I am sure that as fitness professionals you are already out there planning and implementing ways, in which you can meet the challenges of getting your clients fit and active for the autumn/winter months. Many of the articles inside will assist you in meeting these challenges.

Autumn is generally a time of the year when we start to think about embarking on new courses to enhance our professional development. NCEF Year 2 specialist modules as part of the B.Sc. in Exercise & Health Fitness are currently operating with future dates advertised inside this issue. The second cohort of students for the B.Sc. will commence their course this September and we wish them the very best of luck with their studies.

your Pilates classes. Please see page 11 for further details. The workshop will award PEAI/NCEF Graduates with 450 Continuing Education Credits (CEC’). The closing date is Friday 13th September 2013.

Congratulations to all NCEF/UL students who graduated at the University of Limerick Conferrings on 27th August. All of your hard work and dedication has paid off.

Congratulations to all NCEF Co-Ordinators and Tutors who helped you on your way.

Finally, my thanks to all the experts who have contributed to this issue.

Yours in fitness Maeve NFN Editor

On September 28th, the NCEF will host a ‘Pilates with Props’ workshop here at the University of Limerick. Small equipment can add to your Pilates repertoire, enhance your knowledge and you can apply these techniques to

Keep up to date with all the NCEF news, courses and events Like us on Facebook NCEF.Organisation National Fitness E-News 2

23

17 Table of Contents 4

News Room

8

Fitness Report

9

Nutrition Report

10

Health Report

Features 12

Fibromyalgia

By NCEF & Fibro Ireland

16

After Baby Has Arrived: Your Postnatal Client

By Maeve Kavanagh

Regulars 18

Nutrition: Detox Diets: Myths & Facts

By Sarah Keogh

20

Mind Body: Exploring Iyengar Yoga

By Aileen Slein

22

Personal Training: Golf & the Fitness Component

By Mary Fitzpatrick

25

Research: Altitude Training - Living the ‘High Life’

By Rachel Turner

26 28

Strength & Conditioning: Equipment Free Body Conditioning

By Linda Bracken

30

Boxercise

31

Foreign Fitness

By Linda Lane,32

32

Business: Live Your Brand

By Gillian Horan

37

Fitness Professionals Ireland (FPI)

NFN is an e-zine published by the National Council for Exercise & Fitness (NCEF).

The opinions and views in the publication are those of the contributors and are not necessarily shared by the NCEF. While every care is taken to ensure accuracy in the compilation of this e-zine, NCEF cannot accept responsibility for any errors or omissions or effects arising thereof.

However, such errors or omissions may be brought to the attention of the Editor. All material is copyrighted.

National Fitness E-News 3

NCEF Management & Administration Team

Connecting with the NCEF Keep in contact with the NCEF through our Facebook page NCEF.Organisation

Please remember to let us know if you change your contact details. You can email ncef@ul.ie or phone 061-202829

CEHF Award of Excellence The CEHF Award of Excellence is presented to recognise and acknowledge exceptional individual students who have achieved an outstanding academic standard within a specific academic year as they study to become fitness professionals.

Maria Hayes, who completed the CEHF with Motions, Irish Life in Dublin was the recipient of the award having achieved the highest overall QCA Grade (4.00).

Congratulations to Maria and all her tutors in Motions from all in NCEF!

NCEF MISSION STATEMENT To promote the highest standards possible in the preparation of Exercise & Health Fitness Professionals through a sound professional education and training structure that meets the changing needs of the Health Fitness Leisure Industry and promotes healthy and active lifestyles.

FITNESS MUSIC Original artist fitness music now available on mp3 download or CD. Dozens of formats for Pilates, aqua, aerobic, spin, step, toning and more 32 count phrasing. Latest chart hits and much more.

Go to www.protempo.ie or phone Glenda on 087 6481859

National Fitness E-News 4

Summer Conferrings, University of Limerick

Attending the University of Limerick conferrings was Professor Don Barry, UL President, Paralympic Rower Shane Ryan, Ballybricken, Co. Limerick who was conferred with a Certificate in Exercise and Health Fitness. Also in the photograph are Maura O'Sullivan, Managing Director, National Council for Exercise & Fitness (NCEF)

Diploma in Exercise & Health Fitness (DEHF) - Class of 2013 National Fitness E-News 5

Summer Conferring's - August 2013

CEHF Graduates from Motions Palmerstown in Dublin

L to R: Michael Boylan, HCEHF Graduate, Karen Hanlon, HCEHF Graduate and NCEF Tutor, Grace Germaine.

L to R: Eilish Brophy, NCEF Tutor, Gwenn Frinn, CEHF Graduate and NCEF Co-Ordinator, Linda Bracken.

National Fitness E-News 6

1. You completed the CEHF Progamme in 2011 through Motions Training in Dublin and successfully graduated in 2012. How did this experience benefit you in your career path?

It benefited me by giving me a lot more focus in the career field, as I wanted to branch into Personal Taining. It provided me with an excellent foundation and platform to achieve this. The course material covered gave me the knowledge and confidence to pursue my goal of a career in the Health and Fitness industry.

2. After the CEHF Programme you were a very busy person and completed a number of the HCEHF Year 2 Specialist courses. How did you decide which ones to choose and did you enjoy the courses? How have you used the expertise you have gained from these courses in your working life?

My choice of courses was very simple. I chose courses that I knew I would enjoy studying, and which would aid me in my final future goals of achieving the DEHF and a career in my chosen field. Therefore, I chose Personal Training, Pilates and Facility Management that formed part of the HCEHF, which acted as a stepping stone to the Diploma. I thoroughly enjoyed the courses due to the broad range of people I met, the excellent assistance from all the tutors and staff, especially out of class assistance.

I am currently doing part time work as summer cover in Westpark Fitness gym in Tallaght County Dublin, the experience gained from the course provided me with excellent assistance when teaching classes, particularly one on one client sessions, also my Pilates knowledge was invaluable when programme planning.

3. What are your career/educational aspirations after you complete Year 3 of the Diploma in Exercise & Health Fitness?

Upon completion of the Tutor path in the Diploma, I hope in the future, through the University of Limerick to lecture/tutor NCEF/UL students in the area of Anatomy & Physiology, and Wellness & Resistance training. I would also like to link up with Motions Fitness in Palmerstown and UCD as part of my future plans, along with pursuing a career as a Personal Trainer.

4. What is your current role within the Exercise & Health Fitness industry?

I am currently working part time in Westpark Fitness gym in Tallaght, I also offer my family and friends advice when training for a particular event i.e. Ironman, hiking challenges and international hockey, or any other aspect of health and fitness.

5. How has the knowledge you gained on the NCEF courses attributed to the success of your business?

The knowledge I have gained through the NCEF courses gave me the confidence and skills to succeed, it provided

a solid foundation on which to build up my skill-set and hopefully develop a good client base, and aid in my goal of becoming a lecturer/tutor with the NCEF and other institutions in the future.

6. How do you stay proactive and what motivates you to keep going?

By completing the courses and working with the fantastic team at the NCEF has been paramount in my motivation.

Their support has kept me going through the tough times and that’s the reason upon completion of the Diploma I would love to work with them in the future. I want to give back to future students what they have given to me. Also the support from family and friends as I chose a new career path in something I am passionate about.

7. A fitness professional needs to be creative and collaborate with other healthcare professionals – how do you implement these attributes?

I would implement these attributes by researching, reading and observing what other professionals within the industry are saying and doing, and seeing how their philosophies and programmes have benefited their clients, and see can I incorporate them into my own plans. The industry is forever expanding and gaining new knowledge or tips from others within the industry.

This can only prove beneficial to myself and my clients.

7. How would you see your involvement in the fitness industry five years from now?

Five years from now I see myself continuing as a Personal Trainer with a good client base and great reputation as someone who is passionate about their job and my clients welfare, and also tutoring students through the NCEF programme. I would also love to work closely with the University of Limerick in promoting sport, and bringing sports education programmes to under privileged areas.

8. What advice do you have for Exercise & Health Fitness Professionals wishing to enrol on the Flexible Learning pathway?

My advice would be to enjoy whatever path you choose.

You will meet and make great friends along the way, friends who you may not see very often, but friends for life, they will always be there for you, as we share the same passion for Health and Fitness.

Be open minded, and keep up with the course work throughout the semesters, even when you feel its running away from you, stick with it and you’ll be greatly rewarded.

Use the University of Limerick and the NCEF teams wisely as they are there to assist you at every turn, build a good relationship with your tutors as their assistance is so important. Do the course or choose the pathway because you really want to do it, it makes the study and hard work especially in the hard times much easier. Most of all be patient, it all falls into place, trust me.

The NCEF would like to thank Karen for taking the time to complete this interview and we wish her every success in her future studies/career.

National Fitness E-News 7

1.

Moving means improving - your health, your wellbeing - your life.

2.

Active individuals find time to be active – with friends, children, family 3. To lose a pound of fat tissue, you need to burn 3,500 calories - “Move It to Use It” 4. The best exercise is the activity or activities that you enjoy.

5. There are 650 muscles in your body. If you don’t use them, you lose them.

pressure, high cholesterol, type 2 diabetes, arthritis, osteoporosis (bone loss), and loss of muscle mass.

15. Motivation is the key for change. It has to come from within.

16. Consistency is king when it comes to exercise success. “A slow and steady pace usually wins the race.”

17.

6.

Unused muscle does not turn to fat. Unused muscle gets smaller in size, and this allows the fat tissue to “take over” this space.

18. Patience is a virtue. For weight (fat) loss, 1-2 pounds per week is safe and effective.

7.

Fruit is a great snack good choices include watermelon, blueberries, black grapes, bananas and kiwi.

8.

There are 210 x 45-minute blocks of time within a week. Dedicate 5 of these to exercise each week for positive health benefits.

9.

In order to gain energy, you need to expend energy. Take 30 minutes to be active.

10. We don’t stop moving because we get old, but we get old because we stop moving.

11. Adding three pounds of muscle can increase your metabolism by as much as 7 per cent.

12. Your heart is the size of your fist,- it can pump out around five gallons of blood a minute at rest and up to 28 gallons of blood at max. Look after your heart.

Being active will keep your bones healthy: Weight – bearing exercise is best - jog, set dance, skip.

19. Movement helps melt away stress.

20. Being active boosts functional fitness. Exercising consistently will strengthen your muscles, increase flexibility, and improve your overall ability to live to your life.

21. Food is fuel for the body. Calorie intake should come from complex carbs, e.g. whole grain products, fruits and veggies.

22. Reduce the risk for heart disease and obtain other health benefits : walking is an ideal choice.

23. Swimming/Aqua Exercise is a great way to get fit, and it saves your joints. It is the ultimate low-impact cise.

24.

exer-

Being active boosts brainpower.

25. How you live your life determines the kind of life you will live.

13. Drink water - up to 8 glasses a day will keep you hydrated and alert.

14. Exercise helps keep disease away. Exercise can slow or help prevent heart disease, stroke, high blood National Fitness E-News 8

BACPR Exercise Instructor Training Course Now in Galway This BACPR Level 4 course is the longest established cardiac training qualification in Europe and is now being delivered in the brand new state of the art Croí Heart and Stroke Centre. A not to be missed opportunity!

Why qualify? Ÿ To enable you to safely prescribe and deliver an exercise programme for individuals with heart disease Ÿ To enable you to offer exercise programmes either on an individual basis or for a group to clients who have heart disease Ÿ Be qualified to accept people with cardiac conditions through exercise referral schemes Ÿ Be equipped to deliver cardiac rehabilitation in the community Ÿ Be recognised by the Irish Association for Cardiac Rehabilitation (IACR) Ÿ To gain the gold standard Level 4 Cardiac course for exercise professional, recognised by the Register of Exercise Professionals (REPs) and Skills Active. Ÿ Become part of a growing network of qualified instructors across Ireland.

Location: Croí Heart and Stroke Centre, Galway

Walking may not be the exercise form de riguer for today’s athlete, but research continues to support its many benefits. Recently, researchers from Tel Aviv University, in Israel, discovered a home walking programme could be just as effective as strengthening exercises for improving back pain.

The study included 52 sedentary adults aged 1865 with back pain. They were separated into a moderate intensity treadmill walking group and an exercise group that performed specific low back exercises.

Each group completed its respective protocols twice per week for 6 weeks.

Various tests and questionnaires were used to determine walking improvement and fear of movement.

At study completion, the researchers noted improvements in all measures for both groups. No significant differences were discovered between the groups.

“A six week walking training programme was as effective as 6 weeks of specific strengthening exercises … for the low back,” the authors concluded.

The study was published in Clinical Rehabilitation (2013;27[3],207-214).

Source: IDEA Fitness Journal July-August 2013

Dates: Day 1..........................................Friday 18th October 2013 Day 2..........................................Saturday 19th October 2013 Day 3..........................................Thursday 7th November 2013 Day 3..........................................Friday 8th November 2013 Day 4..........................................Saturday 9th November 2013 Assessment................................Saturday 25th January 2014

How to apply?

For application forms please contact BACPR Education: Tel: +44 (0)1252 854510 website: www.bacpr.com

email: education@bacpr.com

Want to know more?

Caroline Costello is an established BACPR qualified exercise instructor with first-hand experience of the qualification and the opportunities it brings in Ireland. If you’d like to talk to Caroline please telephone 091 893500 or 086 2513536.

How much does the course cost? £625 .00 This course doesn’t come often to Ireland and places are limited. In order to be considered for a place please contact BACPR for an application form now!

National Fitness E-News 9

plaque builds up and may in time block the artery.

This process is called hardening of the arteries or atherosclerosis.

Most men and women in their 40’s and 50’s in Ireland do not know the fats of life! Ÿ Fat is an important part of a healthy diet but nearly two thirds of Irish adults eat more fat than their bodies need for health.

All types of fat are high in calories so you only need small amounts in your diet. Ÿ Too much saturated fat in the diet can increase LDL ‘bad’ cholesterol levels and increase the risk of heart disease and stroke. Saturated fat is found in cakes, biscuits, pastries, butter, hard margarine, cheese and fatty meat.

These are some of the ‘Fats of Life’ which will be highlighted as part of the Irish Heart Foundation’s annual public awareness campaign this September. Different fats in the food we eat affect our cholesterol i.e. a type of fat in our blood. In turn having a healthy cholesterol is vital in preventing heart attack or stroke, still the leading cause of death in Ireland.

18% of Irish adults have healthy cholesterol levels, without the use of cholesterol-lowering medication, leaving 82% of adults with high levels of cholesterol some treated and some not.

How to lower cholesterol Ÿ Choose fewer foods from the top shelf of the Food Pyramid such as chocolate, crisps, cakes, biscuits, sweets. Ÿ Eat oily fish twice a week e.g. salmon, herring, trout, mackerel, sardines, fresh tuna. Ÿ Choose lean meats. Trim fat off meat and skin off chicken. Ÿ Choose low-fat dairy products and spreads. Ÿ Use low-fat healthy ways of cooking, like grilling or oven-baking, instead of frying Ÿ Get down to a healthy weight - being overweight means the heart has to work harder to pump blood around the body. Ÿ Be more physically active every day.

If an artery supplying the heart muscle becomes blocked completely, the heart muscle becomes damaged. This is known as a heart attack. If an artery to the brain is completely blocked, it damages the brain. This is called a stroke.

High levels of cholesterol in the blood are caused by too much saturated fat in the diet. The main sources of saturated fat are foods like butter, hard margarine, lard, cream, cheese, fatty meat, cakes, biscuits and chocolates.

There are two main types of cholesterol – HDL cholesterol (high density lipoprotein) and LDL cholesterol (low density lipoprotein).

HDL cholesterol, also called ‘good’ cholesterol, protects against cardiovascular disease. It travels through the arteries to the liver where it is broken down and passed out of the body. Regular physical activity can help increase HDL levels.

LDL cholesterol, also called ‘bad’ cholesterol, increases the risk of cardiovascular disease. It travels through the arteries from the liver, sticking to the artery walls as it passes and forming plaque. Eating too many foods high in saturated fat can increase LDL levels.

Triglycerides are another type of fat in the blood. High blood levels of triglyceride can increase the risk of cardiovascular disease. Being overweight, drinking too much alcohol, eating too many sugary foods and being inactive all contribute to high triglyceride levels.

The only way to know if an individual has a high cholesterol level is to have it measured by the family doctor with a blood test.

Total cholesterol levels should be less than 5mmol/l. (The measurement used for cholesterol in the blood is millimoles per litre)

If a person has been diagnosed with high cholesterol he/she will be advised by their doctor to make changes to their lifestyle and may recommend medication. If medication is prescribed, it is important that instructions are followed carefully.

·

LDL cholesterol (bad) should be less than 3mmol/l

·

HDL cholesterol (good) should be greater than 1mmol/l

·

Triglycerides should be less than 2mmol/l.

Cholesterol and cardiovascular disease

ENDS For more information and to order materials contact Ellen Mc Meel at heartmonth@irishheart.ie or at 01 634 6953

Cholesterol is a lipid or fat, occurring naturally in the body.

However, if there is too much cholesterol in the blood, it sticks to the artery walls to form atheroma or plaque. This

National Fitness E-News 10

NCEF Pilates with Props Workshops Saturday 28th September ‘13 University of Limerick

The NCEF “Pilates with Props” Workshops are designed to expand on the knowledge and ability of the Pilates Specialist.

The Pilates Specialist will learn how to incorporate the stability ball and the foam roller with traditional mat based pilates exercises.

Workshop 1: Pilates with the Stability Ball, Presented by Linda Bracken Workshop 2: Pilates with the Foam Roller, Presented by Peppy Neville Venue: PESS Building, University of Limerick Time: 09:30-16:00 Cost: Fitness Professional Ireland (FPI) Members €75.00 Non Fitness Professional Ireland (FPI) Members €100.00 To attend these workshops it is necessary to have a good knowledge and strong personal technique of all levels of Pilates mat work.

All participants will receive a Pilates Props DVD Attendance at the end of the workshops.

and Certificate of

PEAI/NCEF Graduates are awarded 450 CEC’s.

For further information and to register for the workshops, please visit: http://www.ncefinfo.com/ncef-autumn-workshop-pilates-withprops/ National Fitness E-News 11

What is Fibromyalgia Fibromyalgia is defined as widespread chronic pain, as well as a broad spectrum of related symptoms including fatigue, cognitive dysfunction, and reduced physical function.

It is a condition affecting the soft tissues. It tends to be seen predominantly in women but can occur in men, and in all age groups.

It was believed in the middle 19th century as a type of rheumatism. Subsequently it has been described at various times in many terms: fibrositis, tension myalgia, myositis, myofascia syndrome, to name but a few. In the past, many patients were often labeled as “neurotic� because of their unexplained symptoms. Up until recently (and there may still be) doctors who still believed it was entirely psychological in basis.

It was not until 1990 that fibromyalgia was described as a disease rather than a syndrome by the American College of Rheumatology (ACR) and criteria were devised to diagnose it. This was to ensure that researchers could be sure while studying fibromyalgia patients that they were all

studying the same condition. In 1993 the World Health Organisation finally distinguished fibromyalgia from other rheumatic disorders and accepted the definition adopted by the ACR. Today fibromyalgia is recognised and treated by a variety of physicians. Doctors may run a multitude of tests to determine the cause of the symtoms and find inconclusive results. However, it is diagnosed based on the criteria, requiring the patient to have widespread pain for a minimum of three months and at least 11 of 18 specified tender spots in all four body quadrants.

The root cause of fibromyalgia is still the subject of ongoing research. As more is learned, there is a growing concensus that this is a disorder of the nervous system rather than of the musculoskeletal system as was previously thought. Thus, the neurological symptoms such as memory loss, lack of concentration, trouble making decisions, etc., fit logically with the illness.

While there is as yet no medical cure for the condition, there is a great deal that people with fibromyalgia can do, to improve the quality of their lives and physical activity has a vital role to play.

National Fitness E-News 12

A FE

TU

R

E

Possible factors

Causes of Fibromyalgia

Gender Fibromyalgia occurs more often in women than in men.

Current thinking centres around a theory called "central sensitization." This theory states that people with fibromyalgia have a lower threshold for pain because of increased sensitivity in the brain to pain signals. Researchers believe repeated nerve stimulation causes the brains of people with fibromyalgia to change. This change involves an abnormal increase in levels of certain chemicals in the brain (neurotransmitters) that signal pain.

Age Fibromyalgia tends to develop during early and middle adulthood. However, it can also occur in children and older adults.

Disturbed sleep patterns It's unclear whether sleeping difficulties are a cause or a result of fibromyalgia — but people with sleep disorders, such as night-time muscle spasms in the legs, restless legs syndrome or sleep apnoea, can also develop fibromyalgia.

Family history The genetic factor should also be considered. You may be more likely to develop fibromyalgia if a relative also has had the condition.

Rheumatic disease If you have a rheumatic disease, such as rheumatoid arthritis, lupus or ankylosing spondylitis, you may be more likely to have fibromyalgia.

In addition, the brain's pain receptors (neurons), which receive signals from the neurotransmitters, seem to develop a sort of memory of the pain and become more sensitive, meaning they can overreact to pain signals. In this way, pressure on a spot on the body that wouldn't hurt someone without fibromyalgia can be very painful to someone who has the condition. But what initiates this process of central sensitization isn't known.

It's likely that a number of factors contribute to the development of fibromyalgia. Other theories as to the cause include: Sleep disturbances. Some researchers theorize that disturbed sleep patterns may be a cause rather than just a symptom of fibromyalgia.

Injury. An injury or trauma, particularly in the upper spinal region, may trigger the development of fibromyalgia in some people. An injury may affect your central nervous system, which may trigger fibromyalgia.

Infection. Some researchers believe that a viral or bacterial infection may trigger fibromyalgia.

Abnormalities of the autonomic (sympathetic) nervous system. Part of your autonomic nervous system — the sympathetic, or involuntary, system — controls bodily functions that you don't consciously control, such as heart rate, blood vessel contraction, sweating, salivary flow and intestinal movements. It’s thought that sympathetic nervous system dysfunction occurs in people with fibromyalgia, particularly at night, which leads to fatigue, stiffness, dizziness and other signs and symptoms associated with the condition.

Changes in muscle metabolism. For example, deconditioning and decreased blood flow to muscles may contribute to decreased strength and fatigue. Differences in metabolism and abnormalities in the hormonal substance that influences the activity of nerves may play a role.

Psychological Stress. Hormonal changes and other psychological stressors have been considered as possible causes of fibromyalgia.

National Fitness E-News 13

Physical Activity Interventions for Fibromyalgia

A FE

TU

R

E Aerobic Exercise

Mind/Body Relaxation

Fibromyalgia

Aqua Therapy

Resistance Training Source: Adapted from Sim 2012.

exercise programme. Stretching, good posture and relaxation exercises also are helpful.

How can the fitness professional help the client with the management of Fibromyalgia?

It is worth facing up to the fact that fibromyalgia can be severe and may last for several years. The good news is that many people have learned to manage their condition so that they can continue to live their lives enjoyably and actively. ·

The programme should be specific to each individuals needs.

·

Encourage your client to learn more about fibromyalgia and find out if there is a local support group in your area. Irish organisations, such as Arthritis Ireland, offer educational classes and can refer you to support groups.

·

·

·

Encourage them to discuss their condition with family members. Their condition will be affecting their lives as well and they will need to know how and when to help them.

Because fatigue is one of the main characteristics of fibromyalgia, getting sufficient sleep is essential. In addition to allotting enough time for sleep, practice good sleep habits, such as going to bed and getting up at the same time each day and limiting daytime napping.

Don’t drink alcohol, tea or coffee late at night, as these may disturb sleep. Relaxation and gentle exercise can help.

Encourage your client to exercise regularly. At first, exercise may increase the pain. But doing it regularly often decreases symptoms. Appropriate exercises may include walking, swimming, cycling and water aerobics. A fitness professional can help develop a home

·

Encourage the client to develop a plan to avoid or limit overexertion and emotional stress. They should allow time each day to relax. That may mean learning how to say “no” without guilt.

·

Encourage relaxation techniques which may help reduce muscle tension by relaxing the mind and muscles.

Some sample questions to ask Fibromyalgia Clients: Screening Questions What type of exercise feels best to you?

Preexercise Questions What areas are particularly sensitive today?

Postexercise Questions Would you like to apply some cold to your sore muscles?

What are your exercise goals?

What exercise intensity do you think you can handle?

Was the intensity or duration too much?

When was your last flare-up of symptoms, and what do you think triggered it?

What do you think is the trigger for your worst symptoms?

Would you like to apply some heat to the muscles that hurt the most?

Would you be comfortable wearing ankle, knee and elbow supports?

Are/Were you in pain 2 hours after exercise?

Would you like to change anything for your next session.

Source: Adapted from ‘Exploring Fibromyalgia – The Puzzling Pain-Fatigue Syndrome, IDEA Fitness Journal, April 2013, Page 33 National Fitness E-News 14

“No matter how bad you feel before you exercise there is a great feeling when you finish.”

CASE STUDY - JIM RYAN Jim Ryan….58 years old…… Graduate Mechanical Engineer……….My working life has involved extensive travel and work worldwide and in more recent years working in Ireland in Senior Management Roles.

I have always been interested in fitness and fitness pursuits. I have played rugby, hurling and participated in many outdoor activities such as hill walking, rock climbing and kayaking. Being fit has allowed me to stay in work longer than it would have been possible if I had a sedentary lifestyle. This is a fact and I will explain why.

During my teens I first experienced back and knee injuries.

During those times one shrugged off the injury rested it for a time and when it seemed that it was OK, return to training. I had medical investigations performed during the 1980’s and early 1990’s but no clear diagnosis was established. During the late 1990’s my sleep was disturbed, I suffered continuous inflammation of joints, pain and fatigue. In 2002 I returned to an eminent Professor of Rheumatology who, upon performing a physical examination, diagnosed Rheumatoid Arthritis and subsequently confirmed his diagnosis with blood tests. I found it necessary to stop working on May 19th 2005. I have also developed Fibromyalgia/Chronic pain. So I have succeeded in going through secondary school, university and working for 28 years with a condition that was undiagnosed. This I attribute to physical activity. With the developments in drugs currently underway and with early diagnosis, sufferers will be able to continue to work longer.

In order to get to grips with all of the above I have attended, many times, as an inpatient for rheumatology rehabilitation. I have also attended intensive pain management programmes. Every day is painful…only the level varies. I follow simple rules which I have picked up while attending these programmes. They are 1.

2.

3.

4.

Planning and Pacing Staying Active Following an Exercise Programme Relaxation

I record in my diary on a daily basis that I have completed all of the above. By doing this I know on the bad days if I have skipped part of the previous days programme. I have also learned all that I can about the diagnosis, the triggers and the medicine. I can honestly say that exercise is the best drug because no matter how bad you feel before you exercise there is a great feeling when you finish. I attend for physiotherapy each month and sometimes twice per month depending on the symptoms. Sleep is vitally important as are learning and using relaxation techniques.

Some of this article is adapted from information, kindly provided by Fibro Ireland – www.fibroireland.ie National Fitness E-News 15

A E F

TU

R

E

After Baby Has Arrived - Your Postnatal Client

Introduction Regular physical activity after the joyous occasion of giving birth will help your client return to their pre-pregnancy shape and increase their energy levels to enjoy motherhood. As exercise & health/fitness professionals we have an important role to play in helping these clients.

Having a baby and taking care of a newborn are hard work and it’s a huge change for the new Mum. The body has been subjected to nine months of natural changes caused by the pregnancy hormones and the growing baby. All of this will affect a woman’s physical and mental state and the fitness professional must take all of this into consideration when working with each individual client.

3) There should be no associated pain or heavy bleeding (heavy bleeding is defined as a pad every half hour or bright red bleeding that persists for several hours). If this occurs, the woman should cease exercise for at least 48 hours.

4) Fluid intake should be high.

5) Adequate rest is a must.

6) Infant weight gain should be normal.

7) Heavy urine leakage or pelvic pressure during exercise should be assessed.

8) Adequate breast support is vital.

Doctors Clearance The first task your client must do before embarking on an exercise programme is to get a postnatal medical checkup with their doctor. Everyone will be different as to when they feel ready to exercise. They shouldn’t feel pressure to start too soon. The check-up usually takes place 6-8 weeks after a normal delivery and 10-12 weeks after a C section.

If your client exercised during their pregnancy, then for the first 4-6 weeks they should follow the same programme/guidelines as they did when they were pregnant. If your client had a caesarean or difficult birth it may take them longer to feel ready to start exercising. For clients who didn’t exercise during pregnancy, start with easy exercises and slowly progress the programme. Each client is different – Advise your client to listen to their own body. Some may find they have loads of energy and others are just too exhausted. It’s important that you educate your client to do what feels right for them.

Dr. James Clapp (Capp, 1994, Fit to Deliver 2005) published ‘monitoring guidelines’ for postpartum women to assist in their return to an exercise programme.

The guidelines are: 1) Women should exercise for 30 minutes on most if not all days of the week.

2) The exercise should feel good and enhance feelings of well-being National Fitness E-News 16

A FE

TU

R

E

Daily physical activity can help & benefit the new mum in so many different ways:

ŸImproved posture ŸIncreased muscular endurance

Ÿ Increased energy and stamina Ÿ

Increased metabolic rate

Ÿ

Increased weight loss

Ÿ

Improved body image

Ÿ

Increased self confidence and sense of well-being

Ÿ

Reduced anxiety, stress, and depression

Starting out….

Walking is a good way to get back in shape. It costs nothing and all you need is a comfortable pair of shoes.

Brisk short walks will prepare your client for more vigorous exercise when they feel up to it. Advise your client to watch out for any signs of overexertion for example dizziness, fainting, joint pains, any unexplained bleeding. Any one of these are signposts to “Stop Exercising Immediately” and see their doctor.

Bring along baby in the buggy – the fresh air will do them both good. As your client gets more energy you can progress their programme to work their heart and lungs more and include some muscular endurance work.

The warm-up and cool-down is a very important part of any programme. You don’t want your client to start out too hard and risk injury or sore muscles. Recommend a good ten minutes to get the body warmed up and to cool down. If your client is breastfeeding, advise her to exercise when the breasts aren't full of milk; and for comfort and extra support, wear a sports bra over a nursing bra.

Recommend plenty of water before, during and after exercise to stay hydrated.

Pelvic Floor Hopefully, your client will have done her pelvic floor exercises during her pregnancy. After she has given birth she can begin to do gentle exercises to work this area as long as she doesn’t feel any strain or pain.

The pelvic floor is a ‘sling’ of muscles that supports the contents of the pelvis (the bladder, uterus and bowel).

Giving birth stretches and weakens the pelvic floor, which can lead to incontinence, particularly when you do vigorous exercise, cough or laugh (Fit to Deliver 2005). Both women and men should train these muscles everyday but particularly women after childbirth.

Kegel exercises are very important as they will help repair and strengthen the pelvic floor. Your client can do these exercises sitting, standing or lying down. Kegels involve squeezing the muscles around the pelvis area (imagine stopping yourself from passing urine) and then holding the contraction for 2-3 seconds then relaxing. Try to repeat 5 times and gradually increase the contraction phase.

Core Exercises During pregnancy the core muscles that help stabilise the low back and pelvis (transverse abdominus, pelvic floor, multifidus and diaphragm) are also stretched and weakened. In some cases, the main muscle of the abdominals (rectus) can split. For this reason, vigorous activity and demanding stomach exercises are not recommended until the gap is closed. After a few weeks the muscles will align themselves so for the first few weeks gentle abdominal exercises are recommended. Again, ensure your client has doctor’s clearance.

It’s very important to educate your clients on how to activate their core muscles. They should keep them activated whilst walking, sitting and especially lifting the baby. A good technique is to ask her to “pull your belly button back to your spine” or “tummy tight”. This technique together with the kegel exercises will assist in spinal stability and strengthening.

Posture Back pain and posture concerns can still be present in the postpartum period. The new Mum will spend a lot of time carrying the baby, feeding and pushing a buggy. Prescribing functional exercises that mimic everyday activity and incorporating low-back exercises to ease the strain and strengthen the lower back will help. Make sure to educate on proper lifting techniques. She may also experience upper-back strain from the position in which she feeds the baby, so it would be important to prescribe flexibility exercises for the chest and back to provide relief. Remember that the ligaments and joints will remain ‘loose’ for up to 20 weeks after childbirth while the relaxin hormone is still present in the body, so it’s important not to over-stretch pass the normal range of motion.

Eating Well Your client’s first instinct may be to start eating less to expedite weight loss, but since breast-feeding and increased physical activity require more energy during the postpartum period, it isn't recommended.

New mothers who breast-feed their babies shouldn't cut their calorie intake. In fact, they should increase it. Breastfeeding mothers need to take in an additional 450 calories per day (Fit to Deliver 2005) to provide their babies with the proper nutrients. If you skimp on calories, you're less likely to get the nutrients both you and your baby need.

Educate clients on the benefits of a healthy and balanced diet.

Getting back into pre-pregnancy clothes is exciting yet challenging for most new mothers. They shouldn’t expect to see results overnight – it will take time. Advise clients to look for changes in their clothes rather than the scales.

Keep monitoring, educating and motivating clients as much as you can and you will gain very loyal customers.

References: Fit to Deliver (2005) American College of Obstetricians and Gynaecologists (ACOG) www.acog.org

National Fitness E-News 17

N

U

TR

IO T I

N

Detox Diets: Myths and Facts

Introduction

Our Central Detox Organ

Detox diets were born when newspapers and magazines realised that everyone was sick of the New Year weight loss plans. A New Year detox sounds much more interesting, even if it is just the same diet with a different name. However, we have really embraced the idea of a detox.

It does sound good, doesn’t it? The idea that we could rid ourselves of all those toxins and impurities and set out all clean and new? Detoxing and detox diets are now major business and there are all kinds of supplements, diets, pills and teas that claim to help you to lose unwanted chemicals, usually along with some unwanted fat. But is there any real science behind all of this detoxing?

Our livers are our central ‘detox’ organ and this is why many detox supplements are aimed at ‘cleaning’ the liver. Do we need them? The liver does need a wide range of vitamins, minerals and antioxidants to help it to detoxify poisons but it gets these from fruit and vegetables as well as nuts, seeds and fish. The crucial point here is that your liver needs these foods all of the time, not just when you feel like detoxing. If you only give these foods to your body for the few weeks you are detoxing, what does your liver use at other times? You need to support your liver all year round. Any fruit or vegetable will work – it doesn’t just have to be berries or expensive, exotic fruits. You also need to cut back on sugar, especially from soft drinks, fruit juices, sugary sweets and snacks and reduce sugar added to cereals and drinks. Studies show that fructose, a part of table sugar and the type of sugar found in fruit, can be harmful to the liver if you eat too much. Eating whole fruit is not a problem, but too much fruit juice is not a good idea. There are great benefits from 1 glass of pure juice a day but no more. And do we need to mention alcohol? Very small amounts can actually be good for you but remember: once you can feel the alcohol, even a little, it is time to stop drinking. Binge drinking is very hard on your liver and a binge is 3 pints of beer or 500mls of wine (about 2/3 of a bottle). Drinking lots of water, taking herbal supplements or drinking with food may alleviate

What do we mean by detoxing?

First of all, what do we mean by detoxing? We hear about all of the toxins we eat in foods, breathe in from the air and make as our bodies go about their daily business. To read books about detoxing, you could be surprised that any of us wake up in the morning with the ‘toxic load’ we are supposed to be carrying around.

So what are the facts?

It is true that our bodies produce chemicals that could be called toxins, but our bodies have also developed very robust systems to help to deal with these toxins.

What are the major toxins?

Carbon dioxide is one of the most potentially harmful toxins our bodies make. However, the body has a marvellous detoxing system called ‘breathing’ that allows us to get rid of this toxin safely and easily. Will a diet

help? Not really. The best way to keep your lungs healthy is to use them by doing some regular exercise and staying reasonably fit.

Urea is another toxin, which the kidneys clear from the body for us every time we use the loo. Our kidneys also help to clean our blood of any other impurities that have come from food or air and also keep a good fluid balance. You would become very sick, very quickly, if your kidneys were not working so if you are well, then you don’t need to worry about ‘detoxing’ this part of your body. Do make sure you drink plenty of water. Once the kidneys have cleared urea and other toxins from your blood, they sit in your bladder until you empty it. Drinking lots of water encourages you to empty your bladder more often and helps to reduce the risk of bladder cancer by reducing the amount of time those toxins are in contact with your bladder walls. Aim for about 2 litres of fluid per day, at least one litre of still (not fizzy) water.

National Fitness E-News 18

U

TR

IO IT

N

your hangover but has no effect on the damage you are doing to your liver.

Our Great Detox Organ Our other great detox organ is our bowels.

This is where anything the body didn’t want to absorb from food and the poisons processed by the liver go. Keeping your bowel moving regularly is one of the best ways to naturally detox – and eating lots of fibre is the best way to do this. This is why most detox diets have such a focus on wholegrains, fruits, vegetables and seeds. These are all high fibre foods. If, like the other 79% of Irish adults, you don’t eat enough fibre, you will have a great ‘detox’ when you eat these foods on a detox diet. However, just like your liver, your bowel is for life, not just for detox – you need to give you bowel lots of fibre all

N

of the time. That way, you are constantly, naturally detoxing and you really will feel the benefits.

Below is the list of the top 5 habits you should get into for good health. If you start to work on these you will naturally (and gently!) detox and what’s more, you will continue to detox all year round. You will also find it easier to get to a healthy weight and as an added benefit, your skin will look clearer and you will feel more energetic.

Don’t try to follow all of the tips in one week.

You should pick one, work on that and when you have made a habit of it, go on to the next one. Yes, it might take you 5 weeks or more to get them all done, but that way you are more likely to keep doing them and so you will be fabulous by all year round and not just for the few weeks you are detoxing!

TOP FIVE DETOX TIPS 1.

Start the day with a high fibre breakfast. Porridge, muesli, wholegrain bread or granola. Add some fruit and seeds (whole or crushed). Look for cereals with 3g of fibre or more per 100g. You need to be getting at least 24g of fibre per day.

2.

Drink at least 1 litre of water everyday. You need 2 litres of fluid per day but this can include tea and milk as well as water. However, water is the body’s favourite drink. Hot or cold, with herbal teas like chamomile or peppermint or try a sprig of mint and a slice of lime in hot water for a refreshing way to hydrate.

3.

Vegetables or salad need to be 1/3 of your plate at lunch and dinner. Most of us don’t eat enough vegetables and this is an easy habit to get into. Have a side salad or bowl of soup with a sandwich, pile dinner plates with lots of veg and think about adding more vegetables to stews, casseroles, Bolognese and stir-fry’s. Remember: frozen is just as good as fresh.

4.

Add beans. Beans and lentils are rich in fibre but are also great sources of iron and protein. Add chickpeas and kidney beans to salads, try them in soups or risk the occasional vegetarian meal for dinner!

5.

Snack on nuts and dried fruit. If you get peckish in between meals, try this combination before you reach for the junk! Nuts are high in protein and healthy monounsaturated fats and dried fruit is a great source of fibre as well as iron and vitamin A.

National Fitness E-News 19

IN M

D

B

O

D

Y

Iyengar Yoga An Introduction

History

·

Sequencing that develops strength, flexibility, stamina, concentration, and body alignment

Internationally acknowledged as a modern master of yoga, B.K.S. Iyengar is universally honoured for his understanding and teaching of the art and science of yoga.

He is the author of Light on Yoga, considered one of the most authoritative modern yoga texts.

·

Highly developed teaching methodology

·

Precise use of language

·

Demonstration and teaching of specific points to develop understanding and intelligent action

Now, at the age of 94, B.K.S. Iyengar is seen by many to be yoga’s most proficient and knowledgeable practitioner—an inspiration to countless students and yoga practitioners around the globe. During almost seventy years of teaching, he has developed an innovative and inspired method of yoga, which is taught under his name. This method is not only one of the world’s most widely practiced methods of yoga; its principles are now incorporated into the teaching of yoga under many names and into many other forms of exercise, therapy, and movement.

·

Individual correction and adjustment of students, when necessary

·

Integration of the yoga philosophy with the practice of asana

·

Relevance of practice and incorporation into daily life

·

Ways to use yoga to ease various ailments and stress

·

Use of props, such as blankets, blocks, and straps, to facilitate learning and adjust yoga postures to individual needs

In addition to providing a template of study for those in good health, Mr. Iyengar is a pioneer in the therapeutic applications of yoga to the treatment of many medical conditions. His revolutionary use of yoga props and the intelligent selection and modification of the postures themselves enable students of all abilities to work to their greatest potential and overcome difficulties of many kinds.

·

Qualified and rigorously trained instructors committed to excellence in teaching

Who is B.K.S. Iyengar?

Teaching system

Mr. Iyengar and his daughter and son, teach and refine this constantly evolving method at the Ramamani Iyengar Memorial Yoga Institute (RIMYI) in Pune, India. Teachers and practitioners from all over the world come regularly to hone skills for their own development and to take back to their own Iyengar Yoga communities.

There are 180 Iyengar Yoga Institutes worldwide and Iyengar Yoga is taught in more than 40 countries. The system of teaching is methodical and progressive, emphasising detailed correctness and absolute safety. When necessary, it uses supports called 'props' that allow students to progress in their practice of postures safely at their own pace, to suit their body. Beginners work in a basic way on simple postures according to their capabilities.

As they develop they then move on to more refined ways of working as well as to more complex postures.

Defining the Iyengar Method

IYENGAR Yoga Teachers

Iyengar Yoga is a complete approach to physical, mental, emotional, and spiritual transformation, bringing physical health and vitality, mental clarity, wisdom, and emotional serenity.

All Iyengar yoga teachers are trained to rigorously high standards. After training regularly with a qualified teacher for a minimum of three consecutive years, candidates undertake a two year teacher training programme followed by the Introductory Level 2 assessment. Once qualified, teachers must continue training regularly and complete professional development training each year in order to maintain their membership of the Association.

Iyengar Yoga uses the physical reality of the body to know our minds and the deepest parts of ourselves as human beings. The infinite perfectibility of the postures or asanas provides a pathway into the development of our intelligence and our ability to concentrate and sustain focus. This intelligent practice develops our ability to grow and to separate what is worthwhile and productive from what to leave behind.

The method offers: · A safe and systematic progression of yoga postures to develop each student’s ability and skill, both within each class and from class to class.

Author Bio: Aileen is practicing yoga since 1998. She successfully completed her Iyengar Yoga Teacher Training Level 1 in Manchester and is now preparing for her Junior Intermediate Assessment in March 2014. Aileen has studied with some of the Senior teachers both here in Europe and in India.. Contacts: www.liveyoga.ie aileenslein@gmail.com or 086-0399358 Munster Iyengar Institue www.miyoga.org and the Dublin Institute www.iyengaryogainstitute.com.

National Fitness E-News 20

A selection of IYENGAR Yoga Poses below

1. Standing Asanas Standing asanas strengthen the leg muscles, joints and increase the suppleness and strength of the spine. Owing to their rotational and flexing movements, the spinal muscles and inter-vertebral joints are kept mobile and well aligned. The arteries of the legs are stretched, increasing the blood supply to the lower limbs, and preventing thrombosis in the calf muscles. These asanas also tone the cardio-vascular system lateral wall of the heart 2. Sitting Asanas All sitting asanas bring elasticity to the hips, knees, ankles, and muscles of the groin. These poses remove tension and hardness from the diaphragm and throat, making breathing smoother and easier. They keep the spine steady, pacifying the mind and stretching the muscles of the heart. Blood circulation increases to all parts of the body.

3. Forward bends In forward bends, the abdominal organs are compressed. This has a unique effect on the nervous system: as the organs relax the frontal brain is cooled, and the flow of blood to the entire brain is regulated. The sympathetic nervous system is rested bringing down the pulse rate and blood pressure.

The adrenal glands are also soothed and function more efficiently. Since the body is in a horizontal position, the heart is relieved of pumping blood against gravity, and blood circulates throughout the whole body easily. Forward bends also strengthen the paraspinal muscles, inter-vertebral joints, and ligaments.

4. Inversions Inverted asanas are very important, but are advanced and difficult to perform. The standing asanas prepare the msculo – skeletal structure of the body to learn inversions and forward extensions prepare one mentally and physically. Inverted asanas have a drying effect on the pelvic and abdominal organs, while vital organs like the brain, heart and lungs are flushed with blood. The health of the body and mind is greatly increased by the practice of these asanas.

5. Twists These asanas teach us the importance of a healthy spine and inner body. In twists, the pelvic and abdominal organs are squeezed and flushed with blood. They improve the suppleness of the diaphragm, and relieve spinal, hip and groin disorders. The spine also becomes more supple, and this improves the flow of blood to the spinal nerves and increases energy levels.

6. Back Bends All back bends stimulate the central nervous system and increase its ability to bear stress. They help to relieve one from stress, tension and nervous exhaustion. These asanas stimulate and energize the body, and are invaluable to people suffering from depression.

7. Reclining Asanas Reclining asanas are restful poses which soothe the body and refresh the mind. While reclining asanas are often sequenced at the end of a Yoga session, they are also reparatory asanas, as they help relax the body and strengthen the joints. They give the body the required energy for the more strenuous asanas. Reclining asanas prepare you for pranayama

National Fitness E-News 21

A N O S R PE

L

TR

NG I N AI

Golf and the Fitness Component

It’s up there with marmite and rain - most of us either love it or hate it. But Golf isn’t going away and the fitness training required to produce a good golfer is not to be underestimated.

Like any other sporting activity, there are specific and unique skills and components which together make up the movements required in the game of golf.

This piece will endeavour to highlight these golf specific movements, the physical demands placed on the body to ably execute these movements and an outline of how the body must be physically trained to produce consistency and excellence in these golf movements to improve one’s overall game.

Golf constitutes a series of repeated, similar one-sided movements. The movements vary in speed and technique, but are largely divided into two areas: the long game, and the short game.

The long game is made of large swinging movements teeing off and driving.

The short game is composed of smaller, more precise striking movements - chipping, putting.

Build a Golfer Let’s build a Golfer as you would a house – bear with me!

1.

Foundation:

The foundation of the human body’s movement is posture both static(at rest), and dynamic (during movement).

Ideal static posture of normal range spinal curvature (measured, not guessed!), head carriage, and pelvic tilt are a must to ensure that the musculature of the torso are in ideal functional range. For example, an excessive thoracic curvature, is often accompanied by reduced thoracic rotation, shortening of the sternocleidomastoid and other accessory respiratory muscles.

For a golfer, this area alone is of paramount importance.

Thoracic rotation reaches a maximum of approx. 45°.

Given that a golf swing may range from 60mph to 105 mph, optimal rotation of the thoracic spine is necessary to reproduce this one movement, with efficiency and precision for every drive, every hole, in every round of golf.

Pelvic tilting, and dissociation from the upper and lower body i.e. the ability of a golfer to tilt their pelvis, without any movement of the upper body, or any sway from the legs.

Adequate pelvic mobility ensures that lumbar spine curvature is sufficient and maintained during set-up and the golf swing.

(Anterior Pelvic Tilt)

(Posterior Pelvic Tilt)

2. Strength: Strength training is a relatively new concept in golf preparation. And although it is an area still disregarded by many golfers, having a golf specific, individually tailored strength and conditioning programme is vital. Strong muscles have the ability to reproduce movements over and over again with consistent form and without undue fatigue. Consider this: every golf game involves the ‘same’ movements, but are conditions always the same? Does wind, rain, the lie of the green etc always remain the same? Is links golf the same in its demands as woodland golf? Well of course not! So a strong wind may sap your energy more on one day, driving rain another, and with this external force creating fatigue, is it really possible that without strength training your golf game can be reproduced under such different conditions.

What should a golf strength programme include? Of course it relies on the initial testing of stability and mobility of the athlete with the first phase being strengthening for correct posture and general stability. Overall body strength must then be developed with the design of movements mimicking those of the golf game as closely as possible.

National Fitness E-News 22

Let’s go back a step to the thoracic rotation. As a mobility movement, this is targeted by a simple spinal twist, seated on a stability ball, and also in standing - where pelvic dissociation comes into play (your golfer must rotate the spine, without concurrent movement in the ankles, knees, or pelvis).However, to transfer strength into the spinal rotation, the addition of external resistance is vital. Cable woodchop is an obvious choice, but given the addition of the side lunge to the rotation, you must first develop expert lunging patterns.

Combining resistance to the bent-over-row (as opposed to the weight free version for posture correction) strengthens the upper back musculature in the set-up position. For best results one must ensure full postural strength in the thoracic muscles, and lumbar core strength to maintain correct form as the resistance is introduced.

Developing the squat to single leg squat is another progression to aid in the follow-through portion of any of the striking actions.

At the top of the swing, body weight is predominantly on the foremost foot, therefore one legged balance and strength is needed.

Back tracking once more, once you introduce movements that place higher demands on the nervous system and musculoskeletal system due to the rise in complexity, the need for our aforementioned joint ‘core’ strength - the stability of each and every single joint itself - is now tested. Without the ‘foundation’ of ideal posture and joint stability, the ability to produce strength in multidirections and in complex movements will be compromised.

3.

Power Having mentioned earlier the range of speeds that can be expected to be produced by a golf swing - just one can produce speeds of 60-100+ miles per hour! - it’s pretty obvious that the golfer who wishes to play his or her best game, consistently, without undue fatigue or injury must be a powerful athlete!

So, in taking the strength movements and programme of your golfer, now speed in strength (= power) is to be programmed.

This phase is not to be rushed into or programmed without high precision. Golf specific power work will aim to put the body through similar speed and stress that will be encountered during the golf game - particularly the long game of driving - and adequate base strength, but more so adequate rest, has to be programmed for. The woodchop, done at speed is a formidable power exercise, combining the complexities of leg, core and upper body work, and the stability in dynamic movements.

Anybody will quickly break down under the stress of power and speed work, should the corresponding rest periods be too little or too few. Quality sleep and nutrition, though important of course in any phase of training, will really show the difference in your golfe’rs progression at this vital stage.

4.

Rest Rest is so important, it would take a full piece by itself to impress the full need and value of this component in a golfer’s or any exercise programme.

In the increasingly busy, fast paced, not to mention stressed status of the world around us, the ability and need to find daily rest is becoming increasingly vital to our well being and fitness.

Programing for adequate sleep - 8 hours every night - rest periods during the day, and also restful exercise - relaxation, stretching or yoga is the sign that the trainer does indeed have the athletic needs of their golfer prioritised.

Remember, if you’re not sleeping, you’re not dreaming, and if you’re not dreaming, you’re not living....

National Fitness E-News 23

Year 2: Active Aging for the Older Adult

Active Aging Specialist This course provides 15 European Credit Transfer System (ECTS) credits towards the Higher Certificate, Diploma/B.Sc. in Exercise & Health Fitness. The Higher Certificate, Diploma and B.Sc. are awarded by the University of Limerick and are placed at Level 6/7/8 on the National Qualifications Framework (NQF) and Level 6/7on the European Qualifications Framework (EQF).

Aim: This specialist course is for qualified fitness instructors who wish to enhance their knowledge and skills and design group exercise classes and prescribe progressive exercise programmes suitable for independent older adults of varying levels of fitness in a gym, leisure centre, care setting or community environment.

Course Details: 타 The course will take place over one contact day with assigned private study 타 The course theory must be covered prior to the contact day.

Participants will also be required to carry out assigned work experience which includes a detailed work experience report, submission of a DVD showing practical teaching/instructional ability and the summative written is on-line format.

Venue Contact Day : University of Limerick

Contact Date 2014: Sat 24th May

Theory access: Tues 6th May 2014: Participants will receive a website address and password for access to theory etc. Which they are required to cover prior to contact day.

Full details on entry requirements, course content and fees are available by clicking here

National Fitness E-News 24

R

A E ES

R

C

H

Introduction In line with the continuous impetus for research and sporting excellence at the University of Limerick (UL), the establishment of Ireland’s first residential altitude training centre is a prime example of the collaborative innovation which is fast shaping the department of Physical Education and Sports Sciences (PESS).The new centre is unique in its facilitation of both unique commercial enterprise and scientific endeavor. As the boundaries of human physiology are pushed in order to both maximise athletic performance and human resistance to critical illness, altitude and the ensuing hypoxic environment, simulated altitude programs have been targeted as a clear research focus. This facility will be key in servicing both R&D programs and informing the practical application and testing of optimised altitude training strategy.

Residential Altitude Training: Living the ‘high life’ The National Altitude Training Centre (NATC) might look like any other house from the outside, but the occupants of No. 56 Kilmurry Village are literally living the ‘high life’. The state-of-the-art facility provides elite sportspeople and mountaineers the opportunity to undertake simulated altitude training in a bespoke living environment, while also availing of the world-class training facilities on campus at UL. In support of the NATC, scientific expertise, analytical laboratory technical support and physiological testing proficiency available within the PESS department ensure a multidisciplinary approach when forming and informing individualised altitude training profiles. Plus, heavy investment and continued support povided by Plassy Campus Centre ltd has allowed this ‘forward thinking’ project to develop and the level of service needed for the projects success to be sustained.

Professor Phil Jakeman explains the concept behind altitude training: “The success of this National Fitness E-News 25

mode of performance enhancement is underwritten by C R the fact that altitude training has been A used by virtually every medalist E S competing in endurance-based sports over E the past 10 years. Currently, the most R effective altitude training programme involves ‘living’ at an altitude of 2000m to 3500m for a period of 14-28 days. This is normally achieved by athletes travelling abroad to high altitude camps away from their normal training environment and support structures. Athletes residing at this altitude find it impossible to maintain their sea-level training programme and therefore usually undertake a daily travel to an altitude below 1500m to train, returning to altitude again overnight.

Furthermore, this type of residential altitude setting provides only one altitude, a one-size-fits-all approach that defies best practice in terms of specificity of training.”

H

they sleep. Thus, avoiding excessive travel and the potential discomfort and restriction associated with the alternative hypoxic (low oxygen) tent sleep systems. Athletes from all endurance sports; athletics, swimming, rowing, cycling, triathlon, boxing and team sports such as rugby, football, hockey and tennis can benefit from altitude training.

However, with no natural high altitude site available in Ireland and the UK, previously many Irish athletes have had no other option other than to travel abroad to train at considerable financial cost and with minimal support.

While travelling to “live high, train high” altitude camps has long been part of elite sport, those staying in the NATC can live high and train low without any need for relocation, plus initial acclimatisation and ascent profiles can be closely adjusted at the touch of a button. Thus, potentially ameliorating or further informing the previous identification of ‘responders’ and ‘non-responders’ via the introduction of individualised ascent programs.

Hypoxic Air Conditioning System The NATC comprises of seven bedrooms and a shared living space which can cater for up to seven athletes at any given time. The facility has installed an hypoxic air conditioning system that allows independent control of the ‘simulated altitude’ in each room, thereby allowing the NATC support team to tailor each altitude ascent profile, thus individualising the hypoxic dose for each athlete. The system is capable of simulating an altitude range from sea level to 5000m, which equates to a terrestrial altitude just below the height of Mount Kilimanjaro (5895m). The system which powers the NATC is able produce a controlled low oxygen (hypoxic) environment whilst maintaining a normal, sea level barometric pressure (normobaria). In order to achieve this normal air is pumped through a specialist oxygen filtration system, before being pumped around the residential facility through a specialist ducting network.

Within the facility a bespoke central control panel enables close control of the oxygen tensions in each room as well as external feedback and analysis of the exact room ascent profiles.

Olympic Legacy Home to the likes of Irish Olympians race walker Colin Griffin and triathlete Gavin Noble prior to their London 2012 campaigns, the benefit for athlete residents is that they can reap the benefits of high altitude training even as

International Race Walker - Colin Griffin A long-time advocate of the benefits of altitude training, credits the NATC with helping to get him to the Olympics. “I spent four weeks there before the World Cup event in May where I got my Olympic qualifying time, and I feel I benefited from it greatly.”

He sees real advantages to living high and training low. So I go abroad less now for altitude training, plus when I come back I can also maintain any accrued benefits by staying in the NATC post terrestrial camps.You definitely notice the reduction in oxygen, but it’s a normal house, you can watch TV, work on your laptop and sleep while still getting your altitude exposure the same as you would up in the high mountains.”

Irish Olympian Triathlete - Gavin Noble

“altitude training has been used by virtually every medalist competing in endurance-based sports over the past 10 years.”

Gavin usually heads to terrestrial altitude camps such as Font Romeu (France) and Sierra Navada (Spain), stayed in the house for six weeks prior to the Olympics. He also indicated how the LHTL training model was of benefit: “When you are living at the top of a mountain, it’s very difficult to do fast sessions and to do very hard sessions because there is a lack of oxygen – you’re doing a lot of long and slow stuff, which in race season you don’t really want to be doing. You want to maintain your speed and your power and that’s the benefit of Limerick NATC. You can live and sleep as if you are up the mountain but just walk out the door and you’re at sea level in your ideal training environment.”

National Fitness E-News 26

A E S E

R

C

H

Research Focus: Individual Response and Adaptation to Hypoxia

Rachel Turner, Coordinator of the NATC outlines the research and development focus of the facility: ‘UL is R pioneering a new approach to altitude training in Ireland, whereby the exact altitude required and the progressive nature of an ascent profile may be set independently for each athlete, dependent on their altitude response.

This approach is centered on establishing definitive recommendations for the implementation of altitude training for different individuals, plus endeavors to identify a set of biomarkers which may be used to more closely evaluate and optimise the altitude training effect.

Establishing this facility in Ireland will now allow the directors of high performance sport the opportunity to better manage provision and integration of a more advanced altitude training strategy within future elite performance programs.“

Simulated Altitude Preparation for High Altitude Mountaineers Paul Devaney is aiming high - In fact he is living high... as the most recent resident of the National Altitude Training Centre (NATC). Founder of the Irish Seven Summits team, this state-of-the-art residential altitude facility is key to the Longford native’s preparation ahead of his forthcoming bid to climb the highest mountain in Antarctica and the mighty Everest within the next 9 months. From his technologically advanced training base at UL Paul settles into a 16 – 24 week program of live-high-train-low preparation with the integrated assistance and onsite expertise of the PESS Department, NATC and UL Sport. In line with the continuous impetus for research and sporting excellence at UL, the Irish Seven Summits engagement with the NATC facility is a fantastic example of technological development in the preparation for extreme altitude endeavor.

Paul has taken leave from his Business Directors position at Rolls-Royce and moved back to Ireland to focus full time on achieving his goal. Following 12 days of intensive summer training in The Alps including a solo climb of Mt. Blanc, Paul arrived at UL in July 2013, ready to begin a unique programme of training and preparation. Since his arrival on campus, Paul has been engaged with the PESS Department and NATC in completing blood profiling, DEXA body composition scans, gait analysis and nutritionist assessments, all of which inform his individual training needs, while a program of longitudinal intermittent hypoxic exposure has been developed in conjunction with on-site altitude expert and NATC Coordinator Rachel Turner to help achieve optimal altitude acclimatisation.

UL Mission: ‘To develop and maintain a high level of expertise within Ireland in altitude physiology applied to sporting performance and human adaptation to hypoxic environments’ Personal Trainer - Jackie Doherty (NCEF) Next up for Paul is Antarctica… the coldest, driest, windiest, and most isolated continent on Earth, so an expedition to climb to its highest point will present significant challenges. The demands of pack weight, gear management, cold and altitude dictate a program of strength training and conditioning, developed in consultation with altitude specialist (Rachel Turner) and his two expert personal trainers Aidan O'Keefe (University Arena) and Jackie Doherty (NCEF Graduate) 2013). The weekly program includes TRX, sled endurance training, upper body strength training, mobility/ yoga, explosive cardio and stability work. Each of Paul’s days from July to April is mapped out in advance to ensure sufficient work rate and recovery across the weeks and months, with weekends spent on peaks across the country, including recently completing Irelands 7 highest peaks in Kerry in 7 hours. Daily training in conjunction with living in simulated altitude conditions will help to give Paul the best possible advantage in reaching his summits.

For enquiries related to hypoxic research and simulated altitude training programmes, contact: Rachel Turner, NATC Coordinator.

Tel +353 61 234780.

Or to learn more about the NATC facility at UL please check out our new website at www.alitiudehouse.ie For more on the Irish Seven Summits challenge check out Facebook (/irishsevensummits), Twitter (@irish7summits) or our website at www.irishsevensummits.com.

National Fitness E-News 27

G

R

O

U

P

R E EX

C

E IS

Equipment Free Body Conditioning

Most modern lifestyles can lead to poor posture, poor exercise habits and their subsequent muscular imbalances can lead to injuries.

We do not have adequate functional strength to control or support our own body weight effectively through day to day activities.

As a result, it is advisable to include conditioning classes for clients who are more motivated by a class setting than a gym workout. However equipment is always an issue in class situations, as it is very difficult to accommodate all levels effectively.

There are small but limited benefits to be achieved using light weights and high reps but with a little creativity and knowledge of muscles it is possible to create an effective workout without equipment and without boundaries.

To improve strength and improve body composition it is more efficient to work muscles through compound exercises that require other stabilising factors using greater muscle recruitment therefore increasing metabolic usage and creating more functional fitness. Most body-weight training exercises are closed-chain exercises for example press up, hands and feet are connected to floor and using multiple joints. Closed-chain exercises can result in greater motor unit activation and synchronization and therefore better strength performance compared with open-chain conditioning exercises.

For example, by stabilising the body throughout a plank position to perform the various press up options shown here or lunge exercises with

rotation, the body is challenged all the way to the inner core muscles. The kinetic chain of muscles is more complicated throughout the exercise and more coordination is necessary to perform it successfully. A lot more effort is required to maintain the correct alignment than lying or sitting on a machine exercise which although requires strength to move it, the machine controls the direction of movement to some degree.

the pelvis and spine have to be stabilised, and during dynamic movement such as foot strike or impact this is more so. If we can incorporate a challenge in the class that pushes these boundaries then we are benefiting our clients.

Another major benefit is there is the only limit to the amount of weight you can add to the exercise for the session is the person’s entire body weight.

When more muscles are activated during body resistance exercise, this means increased HR, the body become warmer and overall the effect is more strenuous giving higher calorie expenditure for the session vs the same conditioning exercise on a machine. On the downside it requires more control and skill to perform the exercise safely for stabilisation throughout the spine and scapula and therefore to gain full benefit, the different levels must be progressed through prior performing the most advanced level.

Body resistance exercises are free, and can go with your client wherever they go.

Warm up: Simplified or reduced ROM versions of some of the exercises can be used as good rehearsal for the exercises to follow.

For example – reps of normal half squat leading into 1 legged side squat prior to performing supported pistol squat, unsupported pistol squat later on in the workout

Your Equipment: Other advantages to Body resistance methods include – the “equipment”.

This can be adjusted by the lift of a leg, placement of a knee or change of a lever – the practical benefits are that there are no plates required, no financial outlay.

The client controls by what they feel in the exercise where they place the limb to some degree, an inch to the left can make a big difference to an exercise.

Biomechanically the exercises can create a unilateral benefit to stabilisers such as hip abductors and adductors, obliques, multifidus etc.

Whenever we lift a foot from the floor

Mobilise through the shoulder prior to applying loading to the shoulder. Always perform the easiest version first layering on the more difficult versions as you go. Clients can elect to remain on a version that suits their current abilities and you can progress for others.

Hip rolls in the supine position to mobilise the spine and pelvis prior while activating the hamstings and gluteal group before performing the shoulder bridge exercises later.

National Fitness E-News 28

Selected exercises: 1.

Normal half squats moving into travelling half squats sideways with lateral raises – can be used as a warm up – good full body warm up using both upper and lower body and rehearsing movements to follow 2.

Lunges progress to Walking lunges travelling forwards along the room (shallow) – use strong arms to warm upper body 3.

Lunges with torso twist to add instability challenge – dip to lunge first then gentle isolated rotation of torso under control. Take care of knee direction and hip placement during this exercise. (quadriceps, glutes, stabilisers hamstrings, calves, all core)

1

4.

Pistol Squats supported with heel front heel resting on floor – progressing to leg raised for increased intensity and instability (quadriceps, hip flexors, glutes, stabilisers hamstrings, calves, all core) 5.

Dips – start with both feet on floor then progress to one leg raised high, then to leg extended to front (this changes the weight emphasis) (Triceps, stability of shoulder girdle, all muscles of hip) 6.

Shoulder bridge – double leg , progress to single leg (supported on hands extreme option) (glutes, hamstrings, deep core and stabilisers) for added fun, take forearms off floor, then potentially all arms off floor.... be sure stabilise well and not to dip one hip during exercise or lead with the rib cage.

7.

Planks on elbows, moving up to hand/hand/elbow/elbow, walking laterally along mat on toes and elbows or toes and hands with strong plank, (stabilisation of all shoulder girdle: pectorals, triceps, deltoids, serratus anterior, middle/lower traps, rotator cuff, all core, glutes, quads, calves) 8.

Press ups, 2 leg, single leg raised changes focus to one side of body and adds challenge to core, alternate with knee lift between presses to same shoulder or opposite shoulder increases further, hinge up into pike between reps, (bonus exercise pike with shoulder press) (stabilisation of all shoulder girdle: pectorals, triceps, deltoids, serratus anterior, middle/lower traps, rotator cuff, all core, glutes, quads, calves) 9.

Plank lift one hand, progress to rotate arm first to hold to side, then progress fully to ceiling, change to other side (stabilisation of all shoulder

girdle: pectorals, triceps, deltoids, serratus anterior, middle/lower traps, rotator cuff, all core, obliques, glutes, quads, adductors, abductors, calves).

Progressions: Use eye-line and scapula gently pulled back and down to encourage good alignment, ensure full engagement of core throughout all exercises, “zip up” well to prevent any doming of the TVA. Planks/pressups should be performed first as half planks on the knees with the variations prior to performing full length versions to ensure scapular and lumbar stabilisation is fully practiced. Observe for over activation of serratus muscles (hunching of upper back and excessive abduction of scapula) or under activation of serratus muscles (winging of scapula). If either of these faults is evident revert to modified individual versions.

For serious progressions build up to teach the more difficult exercises over a period of time and link similar position exercises together into a routine for a tougher but very effective workout. For example link 1+2 together, 3+4+5 together, 6+7 together, 8-12 together.

Ensure quality of reps performed in all exercises and gradually increase reps before moving up to next level or decreasing stability. Always perform post stretch for full body at end of work out.

2

3

4

5.1

5.2

6.1

6.2

7

8

8.1

9.1

9.2

National Fitness E-News 29

BOXERCISE INSTRUCTOR PROFILE Larissa Atkinson B.Sc. Owner of FitWell Ireland.

Boxercise/Kickboxercise and Muhammad Ali Boxing Fitness Trainer.

Back in 2006 when I worked as the Wellness Coordinator in Dublin City University, I was sent on the Boxercise course, and I have been teaching since then.

Boxing has always been of interest to me, particularly the fitness training regime which is unique with guaranteed results. From a safety point of view my clients and I thoroughly enjoy Boxercise and its benefits but without the risk of being injured as you’re not actually boxing someone.

Being qualified in all the fitness trends is important but I have found that Boxercise has stood the test of time, unlike fad new trends that are in and out. Boxercise is well worth the investment and will be around for a long time to come and everyone young and old love it. In my own studio Boxercise is the most popular class with attendance and retention being maintained in this class above all the others.

impact on the health of our children in targeting the problem of overweight, obesity and bullying in schools. I think Boxercise could be worked into the school curriculum as an enjoyable, fun way to increase physical activity levels and the health and well-being of our children I also work with “older adults” which can be challenging; particularly when there is a high percentage of illness and medical issues in this population. However I have found that like with the school children it can increase their self-confidence and esteem and allowing this population to see that they too can exercise like our younger populations.

As a trainer whether you’re teaching one-toone or in groups Boxercise is something you should offer your clients, it gets results, increases fitness and decreases stress but most of all it’s a FUN way to train, I have never met a client who doesn’t like Boxercise!

For more info on Fit Well Ireland visit our Website: www.fitwell.ie

I also run a school-based Boxercise programme in which the teachers, students and I have found it increases confidence and self-esteem, particularly in over weight and shy children. This can only positively

National Fitness E-News 30

A FE

TU

R

E

Travelling to Foreign Parts Just because fitness classes are on hold for a few weeks and the holiday period throws the training schedule into disarray doesn’t mean there isn’t an opportunity to try something new! For the past number of years I’ve looked on the summer weeks and travel opportunities to be a time to take a break from the normal and give the unusual a go, especially if the unusual can be done in another country. It’s all about taking advantage of what’s on offer and accepting the idea that fitness doesn’t need any specific language to be enjoyed and understood! Travelling to foreign parts can open up a whole new world and get you out of your comfort zone.

Coping with the Climate A few years ago I spent some time in South America and the range of fitness programmes in some of the cities I visited was fantastic. From Tangolates in a city centre Buenos Aries studio to TRX sessions out in the wide open Rainforests, the opportunity to join the locals and learn from instructors who have hugely different backgrounds from ourselves can be both insightful and challenging. One of the most challenging aspects of this kind of experience is coping with the climate. No aircon or cool fans in the wide open rainforest whilst swinging from a TRX band and while Tango is all very well when viewed on Strictly Come Dancing it’s a whole new ball game in sweltering hot corner studio on a ground floor building of one of the busiest cities in the world.

Imagine no screen on the windows and masses of people stopping to watch the class as (some of us) struggle not to fall over attempting a tricky Front Ocho!!

Tangolates Tangolates originated in 2004 as a rehabilitation method in a public hospital in Buenos Aires for patients with dysfunctions of the nervous system.

Over the years it has developed as a mainstream fitness programme and incorporates the core stability of Pilates with the coordination and fluid movement of Tango making it unique and the accompanying rhythmic beat encourages a challenging aerobic element to the hour long session.

Barre Pilates Another interesting session on my travels to meet a friend now living in Geneva, was a 90 minute Barre Pilates class. Looking out over beautiful snowcovered mountains whilst clinging to a ballet bar Plié-ing and lunging with the tut tut-ing of a rather intolerant French speaking instructor made it a memorable experience. These exercises are done at a controlled pace without a break and the assumption that all class

Members are signed up members of a ballet corps! It was nigh on impossible but after a second and third 90min session, the muscles stopped aching and the instructor even threw a compliment (very quietly and almost dismissively but hey, that’s all it takes!). The Barre Method is superb training system so it was worth pain and humiliation and I even bought the DVD! Hot Pilates This year I’d planned to visit family members in California and once again joined the locals to explore what makes them tick in the fitness world! Hot Pilates. Yes, we’ve all heard of and

some of us workout with Bikram Yoga method but Hot Pilates, that’s a first.

Along I went to Yoga. Source in San Jose to drip with sweat with the other 23 members of the class. Hot Pilates combines Pilates mat exercises with the principles of High Intensity Interval Training in a very, very, very hot room!

Now as it said on the pack, my muscles were indeed strengthened, my flexibility increased and my endurance was absolutely enhanced but the heat was almost unbearable. This workout was no less intense than a great Pilates session in a normal environment but I hadn’t expected blistered feet and dehydration as possible outcomes! Still, the trooper that I am, I didn’t give up and went along to two more classes during my so called holidays.

Cardio Pilates Another class which offered something altogether unique was the Cardio Pilates at Equilibro Studio in Los Gatos where the reformer jump board is used for a 45minute cardio programme. I have to say, I loved this class. The Pilates Reformer workout was vamped up to a whole new level with a heart pumping session using jump-hop intervals in combination with full body strength sets to get the high impact of traditional cardio workout. Liked it? Loved it!

So, wherever your travels take you, find a local fitness centre, forget about a potential language barrier and join in the fun of foreign fitness! Not only will you meet great local people and experience instructors who may help to shape your future teaching but it’s not a bad idea to experience what it’s like as a newcomer to a new exercise method- something we sometimes forget as seasoned instructors. In the fitness industry we all speak the same language.

National Fitness E-News 31

Live Your Brand, a short but powerful sentence. When asked to write this article for the NCEF I thought about the industry and how relevant branding is to the fitness world. I believe branding is relevant in every industry but while writing this, it became apparent to me that the fitness industry is very much aligned to the same thought process as what I believe branding is all about- participation and results.

This article is all about the power behind living your brand but more importantly around the results of living your brand.

Branding is much more than your logo. So what is it all about?

It is about who you are.

It is the heart and soul of the organisation.

It is about both strategy and application.

Building a Brand Branding has emerged as business priority in the last decade due to the growing realisation that brands are one of the most valuable assets that businesses have. So ask yourself a few questions while you read this article. Have you thought about the value of your brand? Have you thought about your brand in such a strategic or financial view? Are you clear on who you are? Today, companies are able to put a price on the value of their brand separate to what the business is worth on paper. At this point it is imperative that I state that such analysis is not just for the big players in the industry – it is applicable right across the board. Whether you are a personal trainer working from a local studio or a fitness educational institution, you deliver a service; people invest in you and in your brand each and every time they pay for your services. Therefore you have a business, you have a brand. So the question remains – have you invested in your brand? And when I say invested I don’t just mean financially, I also mean investing your time and your energy. Building a brand does not happen overnight and it does not have a limited time frame attached to it. Building a brand happens each and every day.

It happens every time someone interacts with you and your business. Remember ‘participation’ and ‘interaction’.

There is a common misperception of branding. Most people associate branding with a logo or a visual symbol. This is a frequent mistake because this is only one part of your brand. Don’t get me wrong, it is part of branding but it is not the only part and it should be developed when your business has made major branding decisions. Brand identity is the visual side of your brand but this only scratches the surface.

The Importance of Living your Brand To explain this further put yourself in the shoes of the customer. For example, you want to purchase gym membership. If you are going to purchase a product or service what do you expect? First of all if you look up the website, read the brochure and / or retain information that told communicates that this gym is the most modern, friendly and professionally advanced gym in Ireland. If this is promised

National Fitness E-News 32

B

SS E IN US

to you, you expect it. Go back to your business, what are you promising your customers? What are you telling the world? Can you deliver it? Are you living your brand?

Key Elements to Building Your Brand 1. Clarity: A brand has a meaning to all stakeholders and represents a consistent set of values and promises, even a personality. Branding is about clarity. One of the most regularly used words in our offices is clarity. Clarity must be achieved before any brand communicates to the outside world. One of the first things we do with our clients is to focus on how clear the client is on their own brand. Are there clear brand values, a clear brand promise, and clear brand personality? Do all these feed into the right brand identity? Does the brand strategy and brand identity then feed into a clear marketing strategy? Depending on who you are, different marketing tools and tactics are used.

Those choices come after you make strategic branding decisions.

Integrated branding: It is imperative that businesses focus on building an integrated brand. So what is integrated branding? It is a process that focuses on what’s happening internally first and then focuses on expressing that externally. If you are developing a brand you are creating experiences, experiences for your customers / clients. So what is your brand made up of? It is the sum total of your customers’ experience with you- their thoughts, feelings, memories, sights, sounds, smells, stories – all wrapped up together. That is your brand. The creative aspects express and convey that experience. So you must work on what your brand is and how you are embracing branding.

Brand = is the experience you create.

Branding = is the effort to control or influence that experience where possible. It is made up of your core company values, the overall company focus, corporate identity, product /service development, offerings and benefits, customer services, using visuals through various mediums, public relations, advertising, social media etc. A lot of people are writing about brand experience and the importance of living your brand. This ‘brand experience’ focus cannot be understated. Brands that are successful are those that become known, are understood, and are different from their competition. How do you do that? Create an experience that your customers will relate too and create an engaging strategy to tell them about it.

This is a straightforward attitude, and one that can be implemented. A lot of small to medium companies shy away from analysing. Strategy is about thinking, analysing and planning. The majority of the time we are operation focused or we want to see a tangible result. Hence, we feel comfortable defining a brand as the logo. A suggestion is to step back from your business and review where you are and more importantly where you want to go.

Owner/managers are often too close to their own brand to develop a branding strategy. Step back and observe. Observe your actions, choices, your customers, staff, marketing programs, the content of your websites, social media posts, products/ services etc.

Differentiation: Finally, my last piece of advice is - be different. Be different and better. Why should someone put their hand in their pocket and pay you for your product or service? And more importantly why would they pay you over paying one of your competitors? You need to know these answers. For some, it is not a matter of marketing budget but the lack of proper branding. Without the proper brand positioning, your product and superior performance could be your best kept secret.

Your brand provides you with the most impact and visibility regardless of the size of your marketing /branding budget.

From the sign on your door, your website to every customer contact, your brand gives you the opportunity to tell the world who you are and what you are all about. If your brand does not do that in a differentiating way with conviction, it's time for you to revisit your brand platform.

Don’t be afraid to stand out. Be afraid to blend in….

Gillian Horan owns and runs Business Consult, a creative branding consultancy. Honouring the ‘Live Your Brand’ ethos, we inspire our clients to build brands with passion, purpose and personality. Assisting private and non-profit bodies in Ireland and abroad, Business Consult’s client list includes high-profile, award-winning organisations from all industries. Managing brand tweaks to full rebrands, our unique business model gives clients access to the strategic partners that give them the edge. We understand the complexity of non-profit organisations and multifaceted stakeholder audiences in which they work.

Keynote speaker and lecturer of Marketing and Entrepreneurship at Shannon College of Hotel Management and Seychelles Tourism Academy, Gillian Horan is a leading Irish Brand Consultant. Author of Show Us What You’ve Got: Building and Managing Strong Brands in Ireland (Cambridge Publishing), Gillian keeps on top of global branding trends, regularly attending conferences at home and abroad. Recently elected to the Board of Directors at the Institute of Management Consultants and Advisors (IMCA), Gillian is currently spearheading an exciting Irish branding campaign.

Gillian’s branding obsession is both incurable and infectious!

Contact Details: Email: gillian@businessconsult.ie Web: www.businessconsult.ie Tel: 061 404440 or 01 2091906

National Fitness E-News 33

Year 2: Personal Training

This course provides 30 European Credit Transfer System (ECTS) credits towards the Higher Certificate, Diploma/B.Sc. in Exercise & Health Fitness. The Higher Certificate, Diploma and B.Sc. are awarded by the University of Limerick and are placed at Level 6/7/8 on the National Qualifications Framework (NQF) and Level 6/7on the European Qualifications Framework (EQF).

Aim: To provide participants with the skills, knowledge and competencies to provide one-to-one physical activity/fitness training to adults with different abilities, needs and goals in a variety of environments.

Course Details: 타 The course will take place over four weekends with assigned private study and an additional day for final summative assessments.

Participants will also be required to complete a Case Study Project which involves training with a client for a number of sessions and submission of a short video with your client showing your ability to instruct and interact with your client.

Spring Semester 2014 Venue: University of Limerick Sat 1st & Sun 2nd Feb Sat 15th & Sun 16th Feb Sat 1st & Sun 2nd Mar Sat 22nd & Sun 23rd Mar

Autumn Semester 2014 Venue: Citywest Dublin Sat 20th & Sun 21st September Sat 4th & Sun 5th October Sat 18th & Sun 19th October Sat 8th & Sun 9th November

Full details on entry requirements, course content and fees are available by clicking here

National Fitness E-News 34

Year 2: Pilates & Corrective Exercise

Q This course provides 30 European Credit Transfer System (ECTS) credits towards the Higher Certificate, Diploma and B.Sc. in Exercise & Health Fitness. The Higher Certificate, Diploma and B.Sc. are awarded by the University of Limerick and are placed at Level 6/7/8 on the National Qualifications Framework (NQF) and Level 5/6 on the European Qualifications Framework (EQF).

Aim: To provide Exercise & Health Fitness Professionals with the skills, knowledge and competencies to provide safe and effective professional instruction in Pilates & Corrective Exercise. These specialists can work on a freelance basis either on a one to one or in a group setting Course Details: 타 The course will take place over four weekends with assigned private study.

Participants will also be required to complete a Case Study Project which involves training with a client, submit a practical DVD of you teaching and complete an online written assessment

COURSE DETAILS Venue: University of Limerick Contact Dates: Spring Semester 2014 Sat 25th & Sun 26th January Sat 8th & Sun 9th February Sat 22nd & Sun 23rd February Sat 8th & Sun 9th March Full details on entry requirements, course content and fees are available by clicking here

National Fitness E-News 35

Year 2: Health Related Activity for Children (HRAC)

Q This course provides 15 European Credit Transfer System (ECTS) credits towards the Higher Certificate, Diploma/B.Sc. in Exercise & Health Fitness. The Higher Certificate, Diploma and B.Sc. are awarded by the University of Limerick and are placed at Level 6/7/8 on the National Qualifications Framework (NQF) and Level 6/7 on the European Qualifications Framework (EQF).

Aim: This specialist course is for qualified fitness instructors who wish to gain a specialist qualification in planning and leading safe, enjoyable and effective health related activity sessions to children aged 4-12 years. It is envisaged that these physical activity programmes will take place in gyms, leisure centres and in community environments such as After- School Centres and Summer Camps.

Course Details: 타 The course will take place over one contact day with assigned private study. 타 The course theory must be covered prior to the contact day 타Participants will also be required to carry out assigned work experience which includes a detailed work experience report, submission of a DVD showing practical teaching/instructional ability and the summative written is on-line format.

COURSE DETAILS Venue for Contact Day: Dublin Contact Date 2014: Saturday 22nd February 2014 Theory access: Tues 6th May 2014: Participants will receive a website address and password for access to theory etc. Which they are required to cover prior to contact day.

Closing date for application is 14th October 2013.

The closing date is set and cannot be extended. This is to ensure students are registered and Garda Vetted prior to course commencement

National Fitness E-News 36

A Register of Exercise & Health Fitness Professionals in Ireland Fitness Professionals Ireland (FPI) – is a not-for-profit, public register which recognises the qualifications and expertise of fitness professionals in Ireland. FPI aims to provide the highest possible standard of services and benefits to all its members.

Benefits of FPI Membership: Discounted Professional Insurance E-Zines three times per year Access to Continuing Professional Development courses Option to avail of EREPS Membership - your passport to work in other European countries For the full list of benefits please click here

JOIN TODAY - VISIT THE OFFICIAL FPI WEBSITE www.fitnessprofessionalsireland.ie

ereps National Fitness E-News 37

National Fitness E-News 38