YE
S2 AR
Y
25
25
A
YE AR S
YE
RS
5 YEARS 25 YEARS 5 YEARS 2 ARS 2 5 YE
25
25
EA
25
AR YE
5Y
ll ailable to a Discount av ing Members. ain Premier Tr orders only * Applies to
25
25 YEARS 25 YEARS 5 YEARS RS 2 YEA RS 2
RS EA
5 S2
TOOLS OF YOUR TRADE
Web
.uk nfitness.co a d r o .j w w Visit w r Premier to use you count. Training Dis r ie lied by Prem * Code supp ly ct ire D Training
+44 (0)1553 763285 www.jordanfitness.co.uk sales@jordanfitness.co.uk
Scan for all Jordan Fitness News
2 | PTM | New Year 2015 FREE WEIGHTS PTM10.indd 2
PERFORMANCE
STUDIO EQUIPMENT
COMBAT
BENCHES & MACHINES
SPEED & AGILITY 14/12/2014 16:49:48
ISSUE NO. 10
EDITORIAL NEW YEAR 2015
Welcome to the Winter issue of Premier Magazine Happy New Year to you all and welcome to the latest edition of the Premier Training Magazine. This is now the third year and tenth edition of the magazine. We hope you continue to find its content stimulating and thought provoking. Our core aim is to keep you on the cutting edge of the latest fitness trends, exercise routines and industry news and, with this in mind, this New Year edition is packed with invaluable information and advice. As we anticipate the year ahead of us Dave Kyle, Head Trainer for Les Mills UK talks about trends and what will be big in the world of fitness and exercise in 2015. Dave provides a number of powerful insights that will allow you to future proof your PT business by anticipating and meeting the needs of your personal training client base. Certainly, one growing trend is the prevalence of mobile phone applications - apps. The use of mobile phone functionality has never been so important and this is certainly the case for the fitness industry. Former student and now Personal Trainer, Jackjon Butcher, discusses how we can best harness the power of the mobile app to give us that critical edge over our competitors. Another less positive trend is the growth of chronic health conditions in our society. Did you know that the NHS spends about £10 billion a year on diabetes and that, there are almost 3 million people in England living with
diabetes, with another 7 million at risk of becoming diabetic? There is however, a 30-40% lower risk of metabolic syndrome and Type 2 diabetes in at least moderately active people compared with those who are sedentary. Did you also know that care costs for hip fractures are now exceeding £2 billion a year for the UK? Conversely, risk reduction of hip fracture is 36% to 68% at the highest level of physical activity. As purveyors of physical activity personal trainers clearly have a real opportunity to positively impact on the health of our nation. Have a read of this edition’s articles on diabetes and osteoporosis and perhaps you will really start to appreciate the power you have to help others and establish yourself as a genuine health professional. Equipment wise, we take a look at ‘Tornado Ball Exercises’. From a functional perspective, this demanding piece of equipment is a real winner for hitting the often neglected rotational or transverse plane of movement. So if you want to get hard core with your training this articles for you, it’s a slamming good read! We also take an in depth look at the appropriate and effective application of foam rollers. As is so often the case, this excellent training aid is often misunderstood and misused but follow Mark Mansfield’s (Tutor at Premier Training International) advice and you’ll soon have your clients moving with real freedom and purpose.
Magazine Editor Julian Berriman Research and Development Director of Premier Training International editor@premierglobal.co.uk January sees many holidaymakers don their skis and seek out the slopes to enjoy what is now peak season for winter sports. But as the number of ski trips cut short by injury would suggest, not many appreciate or invest in the level of physical conditioning required to excel or even survive on the slopes. Steve Harrison, Tutor at Premier Training International, gives you the expert advice you need to train your clients to cope with the multiple stresses that skiing imposes on our body and to be truly, ‘ski fit’. Finally, if you’re attention to technique is verging on the obsessive compulsive then you undoubtedly cringe at the technique of many gym-based rowers. So why is this piece of equipment seemingly so hard to master for so many? Sally Kettle, Personal Trainer and a Premier Graduate, talks about how to make the most of rowing machines and to teach the kind of faultless technique that will have the rower singing and, your clients maximising the many benefits of this testing, but ultimately rewarding, piece of kit. Enjoy this tenth edition and, once again, a Happy New Year to you all! New Year 2015 | PTM | 3
LITY PTM10.indd 3
14/12/2014 16:49:49
ISSUE NO. 10
CONTENTS NEW YEAR 2015
FEATURES
24 - SKI FIT TRAINING
6 - COMMON GOALS Finding agreeable factors for the masses
28 - TRAINING WITH DIABETES
8 - OSTEOPOROSIS Use it or lose it! 12 - EXERCISE – PULL-UPS
30 - MOBILE APPS More than a phone 36 - KEEP ON ROLLING
16 - Making the Most of Rowing Machines
40 - THE PREMIER REVIEW- PRESS GUN-EX TRAINING SYSTEM
18 - FIT-TRENDS FOR 2015 head trainer for Les Mills UK talks about trends
44 Diane Youdale Exclusive interview
22 - Tornado Ball
47 - STARVATION RESPONSE All you need to know
on the cover
8
COVER CREDITS Model: Diane Youdale Photographer: John Dietrich
4 | PTM | New Year 2015
PTM10.indd 4
14/12/2014 16:49:51
Premier Training Magazine is available on the iPad/iPhone - search for Premier Training Magazine in iTunes. Editorial Contributors Victoria Branch, Sally Kettle, Dave Kyle, Ben Pratt, Jackjon Butcher, Mark Mansfield, Guy Holland, Hayley Kirby, Graham Gilliland Patrick Dale Magazine Editor Julian Berriman
Magazine Development Zoe Rodriguez Advertising Sales Andreas Michael Telephone: 07950 338897 Produced by Andreas Michael on behalf of Premier Training International Published online and via Apple iTunes Premier Training Magazine is published 4 times a per year
Disclaimer: Opinions expressed here may not be in agreement with those of Premier Training International and their employees. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur consult with your physician before starting any exercise programme.
Production Designer: Andreas Michael
6
22
MARKETING 24
6 - THE POWER OF LINKEDIN Grow Your Business and Manage Your Network New Year 2015 | PTM | 5
PTM10.indd 5
14/12/2014 16:49:54
THE POWER OF LINKEDIN
MARKETING
THE POWER OF LINKEDIN Grow Your Business and Manage Your Network By Victoria Branch, Marketing Consultant
With social media and social networking sites being “in vogue” when it comes to marketing brands and business, why shouldn’t personal trainers get in on the action? Facebook and Twitter are held up by many as the social channels that will help a business to grow and manage their online network, but LinkedIn is also a powerful, often forgotten channel, that is ideally suited for PT’s looking for tools to help run and grow their business. So, how can you utilise LinkedIn for the most benefit? Some of the below features can only be accessed by upgrading your LinkedIn accounts – that said, I strongly suggest upgrading as the features are absolutely worth it. I know that most of us are accustomed to using social media sources for free and LinkedIn is no different, but an
upgraded account gives you several excellent tools for not only growing your network but helping you to manage them. First off though you have to start social networking! It seems crazy to say it but, one of the simplest ways of using LinkedIn it to ensure your profile is complete and to get networking, but most people don’t even get this far. Step one, fill in
your profile and include as much detail as possible, including past experience and a professional profile picture; this isn’t Facebook so a picture of you necking a pint of beer won’t be the best idea! When filling in your profile try to apply a liberal scattering of keywords related to what you do, so for PT’s including the words “personal trainer” or your specialist area are a must. By ensuring your
6 | PTM | New Year 2015
PTM10.indd 6
14/12/2014 16:49:55
profile is 100% complete and including specific keywords you are far more likely to appear when users search both LinkedIn and perhaps more importantly Google.
First off though you have to start social networking! It seems crazy to say it but, one of the simplest ways of using LinkedIn it to ensure your profile is complete and to get networking, but most people don’t even get this far
How else can you start networking? Go and find groups related to Personal Training, join them and then take part in the regular discussion happening there amongst other like-minded individuals. The easiest way to find these is to use the search facility at the top of your LinkedIn screen. By doing this I managed to find an active PT’s group that is full of networking potential and even leads. LinkedIn InMails give you the capability to directly message anyone that you uncover throughout the social network. These are far less spammy and cold than most regular direct correspondence, as the recipient can access information related to you instantly to check you out. My suggestion for getting the most out of InMails is to keep your messages short and personal, so that the recipient understands this isn’t a message you are sending out in bulk and they can digest it very quickly.
In order to find users, who you will contact via InMails simply repeat the search process you used to find PT groups to find people local to you that are potentially relevant as prospects and also your current clients. If you have an upgraded account this process will be far easier as you will be able to see more results when you search, use advanced search filters to make the results far more specific to you and these can be separated into folders for easier network management and recall at a later date. Another upgrade feature is a saved search capability that will email you automatically if a new user appears on LinkedIn that meets your particular search filters, very similar to Google Alerts and takes away a lot of the time consuming search required. So, you have now got your profile sorted and have begun networking, but how do you make sure that when users visit your profile they are completed to get in touch? Recommendations are the key! Very similar to a reference on your CV, a recommendation can come from anyone in your network, and highlights the amazing job you have done as a PT for them. The easiest way to get recommendations is simply to ask, or alternatively offer to swap recommendations with users that you network with; obviously if you can justify doing so. Again try to ensure that your recommendations include the keywords you chose previously (personal trainer, etc), which will help with your placement on LinkedIn search. One of the greatest features, which again is only available on
an upgraded account, is that you can see who has looked at your profile. This gives you the capability to see if all the hard work you have put in above is working. Are you appearing for searches for “personal trainers” and if so, who is looking at your profile? This will in turn mean you can then contact anyone who is snooping at you as a potential client.
The easiest way to get recommendations is simply to ask, or alternatively offer to swap recommendations with users that you network with Finally, if you have a website or blog, you can download a ‘View my profile on LinkedIn’ badge to display on your homepage. Several variations of the badges are available to download and as soon as you paste the code into your webpage the LinkedIn graphic will click straight through to your profile. This is a great way to market yourself and it allows people to find out about you in a much more efficient manner. New Year 2015 | PTM | 7
PTM10.indd 7
14/12/2014 16:49:56
OSTEOPOROSIS
By Patrick Dale, Personal Trainer and Author
Osteoporosis is a condition which causes bone mass to deteriorate drastically and often results in an increase risk of bone fracture. It’s a condition which primarily effects women but is not unheard of in men. Basically, bone breakdown (caused by cells called Osteoclasts) happens faster than the body can repair (using cells called Osteoblasts) which results in a weakening of the skeleton especially in areas where cancellous (honey comb like) bone is found – the spine, the hips and the wrists. The areas that are affected by Osteoporosis are ironically the most likely the ones that would suffer a fracture if you were to fall over. If you were to fall forwards you might break a wrist, sideways you might break a hip, or backwards you might fracture your spine. As with many chronic diseases, prevention is better than cure so in this article I’ll outline strategies for reducing the likelihood of developing this debilitating disease and will help you to develop a strong, healthy skeleton. 8 | PTM | New Year 2015
PTM10.indd 8
14/12/2014 16:49:57
mass. By ensuring there is adequate Calcium in the diet, we ensure this scenario is much less likely to happen.
Osteoporotic bone VS Healthy bone Osteoporosis can be caused by any number of factors including - advanced age, gender (females are more likely to develop it than males), poor nutrition, exercise habits, family history, sedentary life style, exposure to sunlight, race, (Caucasians/Asians are more likely to develop Osteoporosis than Afro/Caribbean people) chronic smoking, menstrual irregularities and premature menopause. Obviously some of these factors are beyond our control but lifestyle, diet and exercise aren’t so I’ll focus on the positive action you can take to reduce your risk of suffering Osteoporotic fractures.
As with many chronic diseases, prevention is better than cure so in this article I’ll outline strategies for reducing the likelihood of developing this debilitating disease. Diet - You are what you eat. This is a vital piece of nutritional information which if more people understood there would be so much less nutrition related chronic disease. Everything we
1
eat either becomes part of us or passes through our bodies and because of this, it is vital we consume the correct types of foods which provide all the necessary nutrients so our bodies can operate correctly. Some foods (basically sugar laden junk foods) rob the body of nutrients rather than provide them so the first dietary step we should be consider is to cut down on the amount of junk foods being consumed and increase the amount of “real” foods. Once the anti-foods have been removed, we can focus on consuming food which will enhance health and not detract from it. For bone manufacture to occur, it is essential that adequate amounts of the mineral Calcium are consumed. Calcium is essential for lots of reasons - without it our muscles (including our hearts) wont function. Because of this, anytime the diet is low in Calcium, the body will dip into its stores (our bones) to take what it needs to keep our bodies running smoothly. About 99% of our bodies Calcium is found in our bones, and the remaining 1% is in our blood. The body will do everything it can to maintain that 1% - even if it is to the detriment of bone
The recommended daily amount for Calcium consumption is 1000mg a day and 1500 mg where there is an increased risk of developing Osteoporosis or the condition has already been diagnosed. Calcium can be supplemented but it’s always better to try and consume as much natural food as possible to avoid having to pump ourselves full of pills. Foods which contain large amounts of Calcium include dairy i.e. milk, cheese, cottage cheese and yogurt, sardines and other soft boned fish, bread, baked beans and enriched breakfast cereals. Calcium absorption is dependent on adequate amounts of vitamin D. We get most of our vitamin D from sunshine but we can also acquire it from such foods like oily fish, nuts, eggs and unprocessed plant oils. Increasing Calcium consumption with out sufficient vitamin D will reduce the amount of Calcium which can be utilized by the body. Make sure your diet is rich in both, and the risk of developing Osteoporosis should reduce significantly. Exercise. Use it or lose it! Our bodies have an amazing ability to adapt to stress and exercise is a form of stress. When we exercise, we set alarm bells ringing which cause our bodies to make adaptations so that, the next time we are exposed to a similar amount or intensity
2
New Year 2015 | PTM | 9
PTM10.indd 9
14/12/2014 16:49:57
of exercise, we are better equipped to deal with what is being demanded of us. In addition to our hearts, lungs and muscles, our bones also undergo positive adaptations to the stresses put through them. When we exercise, especially weight bearing and weight lifting activities, our muscles are called upon to perform work. Our muscles are attached to our bones via connective tissue called tendons. The force our muscles produce is transmitted to our bones via these tendons which allow us to move and overcome resistance. Our bones respond to this stress by producing Osteoblasts (the bone building cells) and laying down new bone material which results in greater bone mass. If the bones are not exposed to weight lifting/bearing activities, they will become weaker and less dense – hence “use it or lose it”. The best forms of exercise for the prevention and control of Osteoporosis are ones where a significant load is put though the skeleton. These include weight training and activities performed in the standing position e.g. running and walking (so called weight bearing activities). Exercise where bodyweight is supported externally e.g. swimming and where there is little or no skeletal loading e.g. Yoga/Pilates have a minimal effect at best on bone mass. A well rounded resistance training programme that stresses the major joints/bones of the body plus some weight bearing cardiovascular work will ensure the skeleton is being stressed appropriately which should result in increased bone mass.
Exercises such as squats, dead lifts and standing presses are all excellent at putting load through the entire skeletal system resulting in positive adaptations to exercise. NB. It should be noted however, where Osteoporosis has been diagnosed, high impact activities such as running are not recommended due to the increased risk of fracture and low impact activities combined with an appropriate resistance training programme would be more appropriate in this case.
Lifestyle factors. The other 164 hours a week! So, diet wise, we’re getting plenty of Calcium and vitamin D and minimizing our consumption of “nutrient robbing” highly processed food. Were hitting the gym 2-3 times a week and doing plenty of walking or jogging as appropriate. What about the rest of the week? It’s quite possible to undo all of that good by making a few not-so-great lifestyle choices.
3
In this last section, I’ll outline some of the things which
10 | PTM | New Year 2015
PTM10.indd 10
14/12/2014 16:49:58
might, despite your best efforts, negate your diet and exercise and increase the risk of lowering your bone mass.
When we exercise, especially weight bearing and weight lifting activities, our muscles are called upon to perform work. Our muscles are attached to our bones via connective tissue called tendons. The force our muscles produce is transmitted to our bones via these tendons which allow us to move and overcome resistance.
Smoking – chronic cigarette smoking lowers Oestrogen levels in women and Oestrogen is one of the most vital hormones responsible for controlling female bone mass. Long term female smokers often suffer from a premature menopause which can hasten the onset of Osteoporosis. Testosterone levels in men are also adversely affected by smoking so the take home message is that if you treasure your bone health, then quit the cigarettes sooner rather than later. Low bodyweight – being too thin can also have a detrimental effect on bone mass. Being very lean (>10% in females) can cause a significant drop in Oestrogen levels again resulting in lowered bone mass. It is not uncommon for very lean women e.g. competitive athletes, to suffer amenorrhea (absence of reproductive cycle)
and dysmenorrhoea (irregular reproductive cycles) both of which can adversely affect Oestrogen levels. Additionally, being of low scale weight also means that a lighter person puts less stress through their skeleton during their daily activities which will, in turn, not increase in mass as readily as the skeleton of a heavier person. Increased body mass is one of the reasons men tend not to suffer Osteoporosis as often as women as they generally have a greater BMI (Body Mass Index). Carbonated drinks – to counteract the harmful effect of carbonated drinks, the body will use Calcium as a buffer and this Calcium often comes from the bones. Carbonated drinks (including sparkling water) contain acidic ingredients which need to be neutralized to maintain even blood ph levels (ph levels refer to the degree of acidity versus alkalinity) and thus valuable Calcium is used up, leaving the bones vulnerable. If you do enjoy carbonated beverages, make sure they make up only a very small amount of your daily fluid intake and you are particularly vigilant in making sure you consume adequate dietary Calcium. Sedentary lifestyle – as mentioned in the exercise part of this article, the body adapts to the stresses put through it. No stress = no adaptation. If our bodies are not exposed to weight bearing loads, the bones will weaken. You may have seen astronauts who have been in space for a long time returning to earth with very weak and fragile bones. This is because during their stay in space, their bodies were not being exposed to gravity and
therefore very little stress. As a result they developed a form of Osteoporosis. It is vital we expose our bodies to weight bearing activities on a regular basis if we hope to maintain bone mass. Exercise IS beneficial (and vital) but additional weight bearing activities will greatly add to the overall effect. Where possible incorporate additional physical activities into your day…walk instead of ride, stand instead of sit, take the stairs rather than the elevator, and carry things that you might normally move by easier methods. Every time we apply an external load to our skeletons, our bodies will respond by making our bones stronger, or at the very least maintaining our bone mass. Osteoporosis is a serious medical condition which, sadly for many, is only diagnosed after an Osteoporotic fracture has occurred. Prevention is better than cure so follow theses guidelines to minimize your risks. Finally, do you know why, as we age, we tend to get shorter? Yep – Osteoporosis. The spine looses mass and collapses in on its self which will often manifest as a “Dowagers hump” (a pronounced hunch on the upper portion of the spine). I don’t know about you, but I don’t want to be a little and old. I want to be a tall, straight backed old man!!! Note – this article is intended for entertainment only and is not intended to replace the advice of a medical professional. If you are in any doubt about Osteoporosis or need any further information, please contact your professional health advisor. New Year 2015 | PTM | 11
PTM10.indd 11
14/12/2014 16:49:58
FITNESS
PULL-UPS
EXERCISE – PULL-UPS
By Graham Gilliland, Premier Training International Tutor
Over the last few years the fitness industry has seen a swing back to body weight and strengthbased exercises. In this vein, one of the classic upper body exercises - the pull-up, is very much in vogue. The ability to pull your full body weight up is a great indicator of general fitness and strength. Even if you can only perform 1 or 2 reps, it still shows a good level of upper body strength, and if you can perform sets of 10 then you have excellent strength. The aim of the pull up is to lift your body off the ground by utilising the lats, rhomboids and biceps – that is, the muscles of your upper back, mid back and arms. Some of the main benefits of the exercise include an increase in strength and size of the muscles in question, improved posture due to more muscle balance and even fat burning
when performed with a short rest to increase heart rate and spike your metabolism. The beauty of pull ups is they can be performed almost anywhere, all you need is a secure bar at just above head height. This can be a pull up station in a gym, a climbing frame in the park or even a bar between a doorframe at home.
Some of the main benefits of the exercise include an increase in strength and size of the muscles in question, improved posture due to more muscle balance and even fat burning
12 | PTM | New Year 2015
PTM10.indd 12
14/12/2014 16:49:59
So how do you perform a pullup? Firstly, start by hanging off the bar placing your hands just wider than shoulder width using an overhand grip with your feet either hanging just above the ground or crossed behind the body; this is your start position. Now pull yourself upwards until your chin sits just above the bar, this should be done at a slow to medium pace with minimum movement in the body. Slowly lower yourself down back to the start position without touching your feet on the ground, this is one repetition. Repeat this sequence as many times as possible while maintaining good technique. Just like all exercise, technique is the most important thing, not only to get the maximum benefits of the exercise, but also to prevent any possible injury. A few key things you should be aware of are: Avoid jumping of the ground and using momentum to pull yourself up - this makes the workout less effective and can cause injury to the shoulder muscles
Just like all exercise, technique is the most important thing, not only to get the maximum benefits of the exercise • Try and be as balanced as possible and use both sides of the body equally so you don’t create a muscular imbalance which could cause postural problems • Maintain a neutral head position - look forward and not up at the bar to minimise strain on the neck New Year 2015 | PTM | 13
PTM10.indd 13
14/12/2014 16:49:59
The classic pull up described above is my favourite type of pull up as it provides a great back workout. However, there are many variations. Some of these include: • Chin-ups - where we use an underhand grip to target more of the biceps • Mixed grip, one hand overhand grip and the other hand underhand grip • Weighted pull up for the more advanced • Towel pull ups to build grip strength • Parallel bar pull ups • Possibly the most advanced variation -;the muscle up If you struggle to perform a full pull up, don’t panic, there are many techniques to improve your pull up ability.
One of the most common ways is to perform a negative pull-up where we concentrate on the eccentric or lowering phase of the pull up. To do this, have a step or a box so you can get your chin to the height of the bar. Once you are in position, step off the box or step and slowly lower yourself to the start position of the pull up - this completes one rep. The negative pull up is a great way to build strength for full pull ups. Another great way to progress to full pull-ups is to use a resistance band. To do this, hook the resistance band (imagine a giant elastic band) around the bar and then under your feet or knees. The band will provide force to help you during the up phase of the pull up, helping to build
strength. Over time you can reduce your use of the band.
Another great way to progress to full pull-ups is to use a resistance band. Some gyms will have assisted pull up machines, however, these machines are not as effective as the full body work out provided by unassisted pull-ups, as they require less core activation and muscular stabilisation. My recommendation would be to try negative or band assisted pull ups or alternatively, if you can complete 1 or 2 pull ups already, perform a set every other gym session and you will soon see an improvement in the quality and quantity of your pull-ups.
T R A I N I N G I N T E R N AT I O N A L
THE FIRST choice for pt qualifications
with a personal training qualification from Premier.
QUESTIONS YOU MAY HAVE Can I pay in instalments with no interest to pay?
YES
Will you help me find a job?
YES
How long will the course take?
6 weeks
enquire at premierglobal.co.uk/FIRSTCHOICE
call us on 03333 212 092
/PTINTERNATIONAL
@PTINTERNATIONAL
*Interest-free credit is only available on the Diploma in Fitness Instructing and Personal Training, and other selected courses. 10% course deposit required upon booking, remaining 90% course cost can be financed through interest-free credit. Credit subject to status. Terms and conditions apply. Applicants must be 18 or over. Credit supplied by Premier Training International Ltd, Premier House, Willowside Park, Canal Road, Trowbridge, Wiltshire BA14 8RH.
14 | PTM | New Year 2015
PTM10.indd 14
14/12/2014 16:50:00
LI
M
IT
ED
OF
FE
Start your own
R*
LIFESTYLE AND WEIGHT MANAGEMENT BUSINESS We are currently recruiting hard working Fitness Professional’s to join the Premier Training International team as a franchisee of Premier Lifestyle™ The Premier Lifestyle™ Lifestyle and Weight Management Programme has been developed by leading Health & Fitness education and offers a structured programme that provides and a long term sustainable weight management solution! We offer all the tools and training to run your own lifestyle and weight loss classes in an exclusive franchise territory. A fantastic opportunity to expand and supplement your Fitness business.
Recruiting now, Premier LifestyleTM franchisees ▶ Great income and referral opportunities ▶ Full business support from Premier Training ▶ Full training ▶ Exclusive franchise territory ▶ Huge PR opportunities for your businesses
We are offering a 50% discount on a limited number of franchise territories exclusively to Personal Trainers who sign up before the end of January 2015.
franchise@thepremierlifestyle.co.uk 0845 6881 258
T R A I N I N G I N T E R N AT I O N A L
www.thepremierlifestyle.co.uk/franchise * Terms and Conditions apply PTM10.indd 15
14/12/2014 16:50:02
FITNESS
ROWING MACHINES
Making the Most of Rowing Machines By Sally Kettle, Premier Graduate (www.don’t-hope-do.com)
Rowers are cited as some of the fittest people in the world, but for many the rowing machine is an instrument of torture, and from the look of some of the techniques, I can understand why! Teaching Technique To get the very most of the ergometer (erg), it’s important for both the client, but perhaps more importantly the trainer to understand how to use it properly. As an all-body fitness and toning device it’s unparalleled – just take a look at some pro-rowers, they’re long, lean and strong. But the key to good technique is understanding that your body creates the power, not the
machine. I often watch clients yanking on the chain, body swaying all over the place, finishing with a loud clatter as they whip the handle over their knees. They whack the fly wheel resistance up to 10 relying on brute upper body strength rather that a fluid whole body motion. This often drastically reduces the time they spend and enjoyment they could gain from using the machine. Poor technique also greatly increases the potential for injury, especially in the lower back.
Good technique is understanding that your body creates the power, not the machine. I often watch clients yanking on the chain, body swaying all over the place, finishing with a loud clatter as they whip the handle over their knees. So, to support you in your ability to advise your clients on
16 | PTM | New Year 2015
PTM10.indd 16
14/12/2014 16:50:03
how best to use the erg, I’ve put together a few simple pointers. These are focused primarily on beginners or improvers, but this ‘back to basics’ approach may also serve a regular erg user. Set Up The strap should go over the fullest part of the foot – i.e. across from the big toe joint to the pinky joint. Your client should be tucked up as close to the footplate as possible, bottom on calves, on the balls of their toes, arms outstretched, spine curved.
1
You’re encouraging your client to get the handle over their knees before they bend them. Ask them to imagine they’re in a boat with oars sticking out the side. The oars move smoothly across the water. If the oar handles go up and over the knees they would dig deep into the water and catch a crab! Pulling the Chain The chain should run completely level, no flickflapping or whipping, just a straight, smooth line from the machine to just under the rib cage.
5
Rowing is all about POWER not strength Bring the fly wheel down to 4 or 5. Don’t worry too much about finding the correct drag. Keep it simple and advise your client to leave it at this setting. Ask your client to identify the ‘split time’ on the display. It’s the setting that tells them their time/500m. Also ask them to identify the ‘Stroke/Min’ rating.
6
Watch their Stroke Is it smooth? Is it relaxed? Are they rushing up and down the slide? Is the chain running straight or flip-flapping about? Make a note of their split time.
Splits & Strokes It’s now time to focus on split times and strokes/ min. Ask your client to keep their stroke rate at 20-25. It will feel really quite slow to start with. Now encourage them to reduce their split time. A good guide for their capabilities would be:
2
3
4
Mantra Ask your client to slow right down and focus on making every single stroke (the pull) as clean and perfect as possible. From the starting position talk them through this mantra: • Up the slide – Legs/Body/ Arms • Down the slide – Arms/Body/ Legs
Power not speed Once the basic movement up and down the slide is smooth, encourage your client to power up the first part of the stroke. It should be STRONG and LONG. When running back down the slide it’s a SLOW RECOVERY. Mantra – STRONG & LONG/ SLOW RECOVERY.
7
Unfit Male – 2:20 – 2:30 Female – 2:30 – 2:45 Fit Male – 1:50 – 2:05 Female – 2:00 – 2:10 Very fit Male – 1:35 – 1:50 Female – 1:45 – 2:00
It may take a while to achieve the combination of a slower stroke rate with a faster split time. Repeat the mantra – STRONG & LONG/SLOW RECOVER. Ask your client to push hard from their toes, pull strong with their arms, rock back gently, squeezing their shoulder blades together. If they get this right, they are well on their way to great technique.
It can prove quite tough and physically challenging to reach this target and maintain it with good form. For those seeking variety a simple interval programme could offer a challenging workout.
Routines For many just bringing their split time down will be an achievement in itself and this will take practice. It can prove quite tough and physically challenging to reach this target and maintain it with good form. For those seeking variety a simple interval programme could offer a challenging workout.
8
Try 10-15 mins at: 1min – Fast Split 1min – Recovery Good luck & remember – Good technique is crucial for effectiveness, enjoyment and reducing the potential for injury. New Year 2015 | PTM | 17
PTM10.indd 17
14/12/2014 16:50:03
FITNESS
LES MILLS
FIT-TRENDS FOR 2015 By Dave Kyle, Head Trainer for Les Mills
Do you think you’re trendy? Dave Kyle, head trainer for Les Mills UK talks about trends and what will be big in the world of fitness and exercise in 2015: Each year come January the media excitedly writes about the trends for the coming months and eagerly scours the world looking for new classes and workouts. For me, it’s not necessarily the works outs that change; it’s more the people who are doing them and the fact work outs change and adapt to our changing lifestyles. Here’s my lowdown on what will be hot in 2015.
Convenience time efficiency. Whereas previous years we’ve heard about extreme and tough workouts 2015 will see more classes and workouts being offered that fit in and complement our busy lifestyles. We are increasingly time poor. We are working longer hours than ever before and so finding the time to work out and keep active can be increasingly difficult. High intensity interval
1
training (HIIT) isn’t brand new but it’s certainly a trend that will continue and will grow in terms of following in 2015. HIIT is currently a firm favourite of those who are well versed in the gym and group training world but 2015 should see HIIT become more readily available and accessible to the masses. HIIT classes such as Les Mills GRIT™ are typically 30 minutes and the feedback we’ve had is
18 | PTM | New Year 2015
PTM10.indd 18
14/12/2014 16:50:04
phenomenal. Participants love the fast and furious approach to the class and the fact it delivers results and fits into their schedule.
2
As a nation we are far more demanding and have high expectations; whether it’s expecting the best service from a restaurant to demanding for best for our careers. Variety will be a watchword for 2015. People don’t want to do the same class each time they train. They want to mix it up and enjoy a range of classes from indoor cycling to a weights class and dance too! Workouts which combine multiple styles such as core work outs, weights and cardio will also prove popular which
links into providing a solution to people who have high demands from their programme. And indeed the instructors and trainers who are well versed in a range of different programmes will be with the ones who come out on top. Nearly 50% of our instructor base are trained in more than one programme and about 20% are trained in three or more programmes. This enables them to really meet the different and varied demands of the consumer.
3
Virtual classes will see more airtime in the coming months. These are not the sign of a drop in live classes – au contraire! Research shows that virtual classes in fact feed the live classes as they can
be a great way to break down barriers to fitness and indeed the group training studio. The reason virtual classes will be a trend for 2015 is that it allows for flexibility, offers variety and is not intimidating. Very much like the way 24 / 7 gyms have been so successful due to the fact they allow members to train flexibly so to do the Les Mills VIRTUAL™ classes. Les Mills VIRTUAL™ workouts are movie-like versions of the live Les Mills classes. They are played in clubs on a big screen and feature leading edge choreography, chart topping music, pumping surround sound, and motivation from some of the hottest instructors on the planet. The end result is a truly inspiring experience in
New Year 2015 | PTM | 19
PTM10.indd 19
14/12/2014 16:50:04
which doesn’t take away from any live class.
4
So much attention is given to adult’s fitness but 2015 will shine the spotlight on children and will see more focus given to this critical group. Just over 33% of 11-yearolds are now overweight or obese and among four and five-year-olds it's 22%. These statistics are set to go in the same direction as the nation’s waistline – upward, unless something is done to curb this trend. Les Mills has responded to the rapidly declining levels of physical activity by creating BORN TO MOVE™ - a scientifically-proven programme for children between the ages of 2-16 years. Competitive and organised sports are no longer enough to ensure children enjoy physical activity and grow up with a lifelong love of movement. Les
Mills BORN TO MOVE™ will help provide a solution and encourage more children and young people to enjoy a range of physical activity. There are five different age categories from 2-16years and feature movements that are aligned to their development and interests. Those aged 2-5 combine imagination and exploration with music and movement while those aged 6-7 enjoy playful movement, music and games. Children aged 8-12 use more dynamic games and moves with contemporary music and teenagers aged 13-16 are given greater scope to use expressive action and high energy set to their favourite tunes. Fun and extreme combined! The growth in extreme events has been pretty phenomenal over the past few years. Although 2015 will see a rise in people doing more extreme events
5
and challenges we will also see more people participate in other fun events that might not require them to run 13 miles covered in mud, swim across an ice cold lake or avoid being electrocuted. Les Mills has been running its GFX Series for the past few years which brings together group fitness and exercise lovers from across the UK to enjoy a day long fitness festival of all their favourite classes. Powered by Reebok, GFX brings together 10,000 people to share their love of fitness and enjoy 13 fitness programmes, including BODYPUMP™, BODYCOMBAT ™ and the new 30 minute high intensity Les Mills GRIT™ Series. Attendees can really push themselves and try to complete six hours of continuous exercise….and who said the group ex tribe were lycra clad fairies…we welcome any PT to see if they have what it takes…
20 | PTM | New Year 2015
PTM10.indd 20
14/12/2014 16:50:05
YOU can become a Les MILLS
TM
EXERCISE TO MUSIC INSTRUCTOR
WITH PREMIER TRAINING CAN YOU HEAR THE SOUND OF SUCCESS?
The Les Mills™ Exercise to Music Instructor package gives you two options: 1. Exercise to Music plus 1 LES MILLS™ programme: £799 2. Exercise to Music plus 2 LES MILLS™ programmes: £989
For more information visit our website or call us on 0845 1 90 90 90.
FOR MORE INFORMATION + TO ENQUIRE NOW VISIT: Facebook “f ” Logo
PREMIERGLOBAL.CO.UK/LESMILLS
CMYK / .ai
FIND US ON: New Year 2015 | PTM | 21
PTM10.indd 21
14/12/2014 16:50:05
TORNADO BALL By Julian Berriman, Research & Development Director, Premier Training International Model: Jason Robinson
Product shown: www.jordanfitness.co.uk
The majority of people tend to forget to work out their transverse plains (rotational plains). These plains are one of the most important muscle sets for a cage fighter due to the amount of rotational power fighters need in the ring. One of the best items for working out your transverse plains is the tornado ball. You may have heard about it, or even used one of these during a personal training course or session that you have attended. It is essentially a medicine ball on the end of a piece of rope. You can adjust the difficulty of your exercises by holding the rope further or closer to the ball;
the closer you hold the rope to the ball, the easier the exercise is. You can perform many different exercises that will improve your transverse plain power; here are 3 of the best: Side Slams – Start by kneeling down with the ball on the floor to the side of your body holding the rope where you feel necessary.
1
When ready, dramatically propel the ball over your head and slam the ball into the floor. Once the ball has bounced on the floor throw it back over your head and slam it into the floor on the other side of your body and repeat this movement. For those of you that are more hardcore and fancy a harder challenge try doing these whilst doing sit ups.
22 | PTM | New Year 2015
PTM10.indd 22
14/12/2014 16:50:06
Lying Slams – Lay down on your back with the ball above your head whilst holding the rope at a length that you feel necessary. Once you are in this position, pull the ball from over your head and slam it on the floor to the left side of your body. As soon as the ball bounces lift it over your head and slam on the floor behind you. Keep performing this exercise remembering to switch from your left and right sides.
2
One of the best items for working out your transverse plains is the tornado ball. You may have heard about it, or even used one of these during a personal training course or session that you have attended. Wall Slams – Start by standing eight inches away from a sturdy wall with your back facing it. Swing the ball across your body and slam it into the wall behind you. Allow the ball to bounce off the wall and propel it across your body, again slamming the ball in the wall on the other side of your body and repeat. Make sure that you are using a sturdy wall as you don’t want to sling the tornado ball through it. For the hardcore amongst you, why not try increasing the difficulty of this exercise by slamming the ball diagonally across your body.
3
Before performing these exercises make sure that the surfaces you are about to perform them on are sturdy so that you do not cause any
damage. All of these exercises are great for increasing your transverse plain power. Hopefully you have found this article interesting, if you would like to learn more about different exercises and apparatus like this, why not try a fitness instructor course? Premier Training have a wide
range of different personal training courses and fitness instructor courses available for you to take in order to gain the qualifications you need to kick-start your new career. Visit www.premierglobal.co.uk for more information or call a member of our team on 0845 1 90 90 90. New Year 2015 | PTM | 23
PTM10.indd 23
14/12/2014 16:50:07
PROGRAMME FOR YOUR CLIENTS
SKI FIT TRAINING
FITNESS
By Steve Harrison, Premier Training International Tutor & Demo Team Manager
It’s that time of year again when you may begin to start worrying about whether you are going to be able to do endure your week of skiing in the Alps. Get ready: Anyone who has experienced even dry ski slope skiing will know the impact skiing has upon your body. Even as little as 60 minutes is enough to initiate pain throughout your body like you’ve never felt before. Whether you’re experienced or are a novice, it is very important to be physically ready before you leave on your trip. Being in shape does not only lead to a smoother body motion, but it also enhances your skiing skills and makes them more fun to do. Working through a fitness
routine to get into shape ready for the tough demands of skiing requires a lot of commitment and discipline; you must always get fit to ski… not ski to get fit! Getting fit for skiing means you are getting fit for a sport and therefore you must train like an athlete. When to start: Training should follow a regular format for a good one to two months prior to setting off on your ski trip. This preparation will not only make skiing more enjoyable but it will also help prevent injuries.
Moreover, the increased fitness will also allow you to recover for your days skiing much quicker.
Getting fit for skiing means you are getting fit for a sport and therefore you must train like an athlete. Basic principles: There are a few fundamental aspects to ski fitness which can really aid you in skiing – flexibility, strength and endurance training, cardiovascular fitness and core
24 | PTM | New Year 2015
PTM10.indd 24
14/12/2014 16:50:07
stability. Whilst training using these key elements you will also notice that your balance and co-ordination develops. Energy and fuel: The other essential ingredient to skiing is nutrition. So, what nutrition is good for skiing? I know a lot of skiers may thing that it’s the cheap wine and margaritas! However, if your goals for your winter holiday are focused more on skiing well rather than seeing how often you can get drink, then it’s worth paying little attention to what is necessary to consume on your jollies! Whether you are on a board or on skis, there’s no doubt that this is a demanding activity. A typical adult burns between 1500 and 2500 calories per day at home dependant on gender, now spend eight hours on the slopes and you could easily double that!
if your goals for your winter holiday are focused more on skiing well rather than seeing how often you can get drink, then it’s worth paying little attention to what is necessary to consume on your jollies! The first need to address is hydration – you’ll be working hard at high altitude, and despite the cold will likely be sweating inside your ski clothes. Therefore you need to ensure that you get enough water. If you carry a small daypack with you, be sure to carry some water (ideally with some electrolyte salts in it) and drink regularly – each time you’re back on the lift is
one good option; a camelback is a great way of having water constantly available. The second part of staying hydrated is watching the alcohol intake. That means no booze at lunchtime – it hydrates you – and drinking extra water if you do have a drink in the evening. If you have one glass or water for each alcoholic drink you’ll
stay hydrated and are unlikely to drink too much. Research has proven that skiers who consume more water suffer less muscular damage, meaning that muscles aren’t as sore later in the day or the following morning. Smart eating starts with a good wholesome breakfast New Year 2015 | PTM | 25
PTM10.indd 25
14/12/2014 16:50:08
for example: eggs, bacon, tomatoes and mushrooms; fruit and natural yoghurts; there are lots of good choices you can make, but more importantly definitely don’t skip breakfast. Eat as many calories as you’ll be additionally burning each day, this is essential. For lunch you need a good mix of protein, carbohydrates and fats. Fine examples are omelettes, chicken or fish salads, just avoid the fast food joints. Similarly, you can eat dinner out without worrying too much about the calories; it is even ok to indulge in some dessert. Snacks on the ski lift will have kept energy levels adequately replenished, foods such as fruit and nuts are a good choice because of the vitamins and minerals, which will help your recovery, coconut chunks/slices are great if available, while for sheer convenience, health bars will do a job.
Beginners (Intro Workout) – Week 1 Strength • Resistance machine chest press • Lat pull-down • Swiss ball shoulder press • Standing single arm lateral raise • Standing single arm front raise • Squats • Lateral lunges • Box steps Core Training • BOSU crunch into stand up, reverse & repeat • Plank (knees down to make it easier) • Prone back extension (arms by the side) Cardio • Treadmill: Interval of 1min at 75% effort, 2 mins at moderate pace, and repeat
this 5 times at total of 15 mins • Bike: Constant ride 15 mins Instructions This is an introduction to exercise workout, complete this three times in your first week of exercise. Should you find it easy at the end of your first week, then progress onto the intermediate programme in week 2, if not remain with the beginner programme for week 1 & 2. Aim to complete two sets of 15 repetitions on all strength and core work. Intermediate – Week 2, 3 & 4 Strength • Cable chest press (lunge position) • Cable chest flyes (lunge position) • Single arm row (lunge position)
26 | PTM | New Year 2015
PTM10.indd 26
14/12/2014 16:50:09
• ½ squat double arm close grip row • Single arm shoulder press (stand of BOSU) • Single arm lateral raise (stand of BOSU) • Barbell deadlift into bicep curl • Single leg deadlift • Bodyweight dips/bench dips (to failure) • Lateral lunge • Reverse lunge • Lateral ski jumps • Box steps (30 sec work: 30 sec rest) • Barbell squats • Squats (squeezing a ball between knees) Core Training • Reverse curl • Wood chop • Prone back extension (arms out straight – crucifix thumbs up) Cardio X-Trainer: 2 mins at 60-70%, 2 mins at 70-80% and 1 min at 80-90%; repeat this three times to total 15 mins.
Advanced – Week 5 & 6
• Box jumps • Multi-directional lunges • Lateral ski jumps • Single leg clock squats • Body weight dips/Bench dips (to failure) • Power jump lunges • Barbell squats • Squats (squeezing a ball between knees) • Box steps (30 sec work: 30 sec rest) • Multi-directional lunges
Strength • Single arm press (lunge position) • Press-up (from knees to make it easier) • ½ squat double arm close grip row • Deadlift into upright row
Core Training • Alternating single leg raise • Russian twist • Jack knife • Wood chop • Prone back extensions (arms out straight – crucifix thumbs up)
Rowing: 3000m – 5000m constant row: drag factor 10. Instructions Aim to complete three sets of 12-14 repetitions for all strength and core work. The 2/3 exercises per muscle group are designed to completed as a mini-circuit.
Cardio Stepper: speed interval 40 secs very fast; 20 secs recover x 10 Treadmill: Hill intervals 60 secs 8% on a faster speed; 60 secs 15% at as close a speed to when at 8% as possible. Repeat until 20 mins covered. Instructions Aim to complete three sets of 1012 repetitions for all strength and core work, achieving form failure/ exhaustion in all exercises. Also lift weights powerfully, whilst lowering in a slow controlling manner. The 2/3 exercises per muscle group. New Year 2015 | PTM | 27
PTM10.indd 27
14/12/2014 16:50:10
TRAINING WITH DIABETES By Ben Pratt, National Tutor Manager Premier Training International
Exercise for diabetes has been shown to have numerous benefits and should be part of a lifestyle management programme. Diabetic clients in the early phases of a new exercise programme should adopt a routine of performing and recording a glucose test before and after exercise. This will help to build up a personal response record to exercise and determine likely fluctuations in blood glucose levels. The safe range for exercise is currently deemed to be between 5.5 – 13.8mmol/L. It is not recommended to exercise when levels are above or below these markers. Learning to adapt food intake in accordance with personal variation before
and after a workout will help maintain levels of blood glucose, reducing the risk of hypoglycaemic episodes during exercise. The exercise guidelines for diabetes and obesity are in constant development as we continue to understand more about these disorders and how physical activity can assist in overcoming some of the underlying mechanisms. The recommendations around physical activity provide only general guidance due to the limitations of proving results
within recognised scientific methodology. The guidelines in the following table have been defined by state-of-theart research surrounding the benefits of exercise and have been tested and proven in the laboratory.
Diabetic clients in the early phases of a new exercise programme should adopt a routine of performing and recording a glucose test before and after exercise.
28 | PTM | New Year 2015
PTM10.indd 28
14/12/2014 16:50:11
Component
Frequency Beginner: Minimum 3 days/week
Cardiovascular
Progression 3-5 days/week
Resistance
Beginner: 2-3 days/ week Progression 2-3 days/week
Flexibility
2-3 days/week
Intensity 40-60% maximal effort (50-70% max HR*) >60% maximal effort (>70% max HR) 40-60% 1 RM** 70-85% 1 RM
N/A
Time 150 min/week 2060 min/session
Type Steady state, low impact exercise
90min/weel 30 min/ Interval training with session varied work to rest ratios 2 x 12-15 reps 8-10 Endurnace/circuits muscle groups 3 x 8-10 reps 8-10 Strength muscle groups endurnace/muscle building/circuits N/A Movement oriented in warm up/static in cool down
(Sigal et al, 2004, ACSM, 2003, Hogan and Owings, 2006)
*HR = heart rate **RM = repetition maximum It’s customary for a complete beginner to take from 3-6 months to progress to the higher exercise intensities. However, there are likely to be individuals who progress sooner and some require greater time periods before moving up the scale. Adapting to suit personal limits and capabilities is better practice than sticking rigidly to the guidelines. The rate of progression will likely depend upon initial body weight and fitness levels, as well as the severity of diabetes and any other health complications. The majority of exercise guidance within official documentation is directed at those with Type 2 diabetes, although some limited guidance has been provided for Type 1 diabetes. Exercise is well recognised as part of the lifestyle changes that are beneficial for Type 1 diabetes. It provides cardiovascular health benefits and improves muscular insulin sensitivity. However, the following points should be adhered to in planning exercise around Type 1 diabetes:
to appropriately manage food intake and the correct insulin dose. Unknown or unexpected variations can complicate blood sugar management. • More intense exercise can be performed in Type 1 diabetics who already have established higher levels of fitness and are successfully managing their blood sugar.
• Individuals that have additional health complications should maintain exercise intensity at moderate levels between 40-60% maximal effort for aerobic work and 40-60% if 1 repetition maximum for resistance training. • Type 1 diabetics that present with no complicating health conditions may be capable of following exercise guidance more closely aligned to that of non-diabetics. • Exercise sessions need to be predictable and known to the individual in advance in order New Year 2015 | PTM | 29
PTM10.indd 29
14/12/2014 16:50:12
MOBILE APPS
MOBILE APPS
FITNESS
By Jackjon Butcher, Personal Trainer
Well, according to the guardian, it’s official. The ‘post-PC’ era is upon us, and in the modern day business jungle, the mobile app is king. It doesn’t seem long ago that mobile phones were the same size as the common house brick and performed little more function than being a drain on your wallet and style - but now they come in all shapes and sizes - and more importantly, are now incredibly powerful in terms of functionality and practical usage. As a potentially selfemployed Personal Trainer, Instructor, or Therapist, we can take advantage of this too and harness the power of the mobile app world, giving ourselves a unique professional advantage over our competitors; increasing our productivity, profitability, and providing added value to our clients' experience.
As most of my business is done on the move, I take a look at the top three apps (as well as some special mentions) that have helped me and my business model, as both a fixed and mobile professional.
I take a look at the top three apps that have helped me and my business model, as both a fixed and mobile professional
In the hope that you guys might discover something that might help you too, I rate the apps below on the following factors;
• Interapperability (yes, I’ve totally made this word up - but the idea behind it is important)
30 | PTM | New Year 2015
PTM10.indd 30
14/12/2014 16:50:13
- what I mean by this is, how well this app gets along with other apps, allowing you to sync data between them, and increase productivity within your own mobile app ecosystem. • Price - Let’s face it, especially as a new start-up, price can be a major determinant of whether to invest in something or not no matter how good it is. • App Factor - Well, you’ve heard of the X Factor and whilst you guys alone are the only people who can truly judge how these apps will affect your business model, I try and give you my own humble opinion on that ‘wow factor’ your potential clients may seek when looking for a quality, modern, and professional service. Let’s begin. Bookingbug Lets face it, despite all economic adversity, the fitness industry is still growing in my home town alone, 3 of the 10 largest leisure operators in the UK are opening their doors this year, with their nearest presence previously being some 10 miles away. All three of these gym chains offer basic online Customer Relationship Management tools, with the ability to chat with your instructors, book classes or personal training sessions, and take payment securely online for both.
1
Fortunately, there's good news if you're reading this and you're an independent PT - it can cost as little as £14.95 a month to give your business the
same professional edge, with the optional choice of higher price tiers for more advanced features, and micro payments for extras such as SMS confirmations. The mobile app is available for both Android and iOS, there’s a free trial, and as a Premier Graduate or Premier Privilege member, you’re entitled to 50% off your first three months. My Rating: Interapperability - 10/10 Price - 7/10 App Factor - 9/10
Digifit MVP “For companies and brands seeking to differentiate [themselves] in competitive and commoditised markets, there is tremendous growing opportunity to provide more value to consumers beyond the product.” - DuBoff, guardian.com
2
It’s rare that I direct quote, but I simply can’t put it into better words than DuBoff manages to - earlier on in this blog post I mentioned ‘providing added value to our clients’ experience’ - and if Digifit has one thing, it is most definitely the ‘App Factor’. In the world of the ‘Quantified Self’ and beyond, wearable tech, and fitness and lifestyle tracking in general, are becoming ever New Year 2015 | PTM | 31
PTM10.indd 31
14/12/2014 16:50:14
increasingly popular - MSN Tech even calls it the biggest ‘Buzz Category’ in the industry this year - and according to recent US Research, nearly a third of people who owned a smartphone accessed apps linked to health and fitness in January 2014, which is pretty remarkable considering that this is 18% more than the amount recorded in January the year previous.
Nearly a third of people who owned a smartphone accessed apps linked to health and fitness in January 2014 So, with interaction with these services on the increase, wearable tech companies and app developers alike are snapping at each others heels to grab a piece of the action - but surely with all this data flying about in the cloud, why don’t we, the health and fitness professionals, make good use of both to further our client experience and assist in the attainment of their goals, using cold, hard, data. The trouble is, with so many apps out there, and so many devices to choose from (not to mention some of your clients potentially using a number of them simultaneously), it does leave you wondering… what if there was some way of grounding all this data, and putting it into one, easy to interpret interface with easy to access data from a variety of different sources sprinkled in with some sweet social media integration… Ahem... Enter Digifit.
If there’s one app on this list you should seriously check out for the App Factor, let that one be Digifit. With Personal Trainers in mind and the idea of ‘Gamification’ and leaderboards (a great idea for client retention with a bit of healthy banter and competition) this is a sure-fire way of standing out from the crowd. And… if none of the above tickles your fancy, just imagine standing there dressed all smartly with your tablet in hand, the screen overflowing with data, and you, the professional PT, watching your clients’ metrics in realtime as they sweat it out mid completion through a multistage fitness test... queue aviator sunglasses, queue super coolness... queue… you get the picture - just go check it out. Android and iOS - $49.95 per user, per year. My Rating: Interapperability - 10/10
signing up email subscribers, editing your campaigns on the go, and even SMS messaging during your events to ensure everyone meets in the right place, for example a bootcamp or a running club. The possibilities are endless with this one. If you want to do some email marketing, and want to use an intuitive interface that’s incredibly easy to use and can produce great looking results, then look no further - if ‘professional looking quality’ was a gemstone, then this little beauty would be a diamond. MailChimp is also super friendly with other apps, including Bookingbug. In the fashion of leaving the best things until last, the real power of MailChimp comes with its inbuilt analytics - ever wondered how many of your emails actually get read? Or even more importantly, how many of the links on that email get clicked?
Price - 9/10
Small learning curve, big results. This is certainly one of my favourites.
App Factor - 10/10
My Rating: Interapperability - 10/10
MailChimp MailChimp specialises in email marketing campaigns, and it’s darn good at it too. So it leaves me wondering where exactly do I start with this champion of an app, or should I say... apps. The reason I say apps plural, is because the MailChimp family incorporates six apps for both Android and iOS, which provide a variety of functions from
3
Price - 9/10 App Factor - 9/10
Special Mentions - Useful Apps for PT’s Make no mistake, the apps below might not have made my top three, but they’re by no means to be underestimated.
32 | PTM | New Year 2015
PTM10.indd 32
14/12/2014 16:50:14
PTM10.indd 33
14/12/2014 16:50:15
Some are still in their infancy, whilst others are more developed, but check these out for yourself and see if they could work for you. GOOGLE DRIVE (As part of Google Apps for Business) - Productivity and Cloud Computing Interapperability - 10/10 Price - 9/10 App Factor - 7/10 FITMO - Client Management Interapperability - 7/10 Price - 8/10 App Factor - 8/10
edge over the PT next door. Give them a try, and feel free to let me know what you think - don’t forget to let me know if you guys have had any personal experiences with great apps you’d like to shout about too!
Whilst this should serve as a non-exhaustive list, and in my humble opinion, big hitters that can give you that edge over the PT next door.
Student, Teacher, Personal Trainer - Jackjon Butcher. I study at the University of Central Lancashire, have taught on QCF certifications for Gym Instructors and Personal Trainers, and own my own business, JackjonPT - providing health, fitness and lifestyle advice, as well as Online Personal Training, Wellness Coaching, and the provision of local services in my hometown of Burnley, Lancashire. I write in the interests of education, simply for education's sake.
VIVOBAREFOOT APP - Motion Analysis and Coaching Interapperability - 5/10 Price - 9/10 App Factor - 8/10
Visit www.JackjonPT.com for further information, and look out for PrimalREVIVE (www.PrimalREVIVE.com), my blog, launching this year (2014), which will showcase my personal journey on the road to regaining my own health and fitness, despite personal challenges and emotional adversity.
NUTRACHECKPRO - Diet and Exercise Tracking Interapperability - 2/10 Price - 6/10 App Factor - 10/10
Email: Jackjon@JackjonPT.com Facebook: /JackjonPT
Twitter: @JackjonPT Linkedin: /JackjonButcher
iMUSCLE2 - Visual Exercise Selection Interapperability - 1/10 Price - 9/10 App Factor - 6/10 In all honesty, there are a vast amount of apps out there that do an incredibly varied amount of tasks, some useful, some not so much. In any case, if anything, I hope to have given you a starting point in thinking where mobile apps have a place in your business. Whilst this should serve as a non-exhaustive list, these certainly are my favourite few, and in my humble opinion, big hitters that can give you that
G
34 | PTM | New Year 2015
PTM10.indd 34
14/12/2014 16:50:16
Are you involved in the
health, sport or leisure industry?
Do you want your business to thrive? Would you like FREE advertising? Then you need...
New Year 2015 | PTM | 35 Go to www.activecontacts4u.co.uk and create your FREE profile now! PTM10.indd 35
14/12/2014 16:50:17
FITNESS
KEEP ON ROLLING
KEEP ON ROLLING By Mark Mansfield, Premier Training International Tutor Model: Jason Robinson
Product shown: www.jordanfitness.co.uk
It’s discussed in almost every flexibility class I teach.....is foam rolling or self-myofascial release (SMR) good for us? Should we use it? Foam rollers are great for promoting blood flow to the muscles and assisting with the clearing of waste products in our muscles, produced during exercise. Foam rolling is essentially a cost effective way of getting a massage – certainly an appealing idea, especially if we feel better afterwards!
Let's look at the thinking behind it. Over time, muscles and fascia develop adhesions or 'knots' and trigger points, which diminish the ability of our muscles fibres to glide over each other. These can be within a muscle or between compartments.
Foam rollers are great for promoting blood flow to the muscles and assisting with the clearing of waste products in our muscles, produced during exercise.
36 | PTM | New Year 2015
PTM10.indd 36
14/12/2014 16:50:18
[Note: trigger points occur when muscles become almost overexcited, leading to a build-up in toxins and chemicals at a certain point. This causes a muscular shortening and tension.] Applying a foam roller or SMR techniques to these dysfunctional myofascial tissues can help to break down adhesions and increase blood flow to these areas, which in turn will promote removal of inflammation-causing toxins and chemical within tissues. This is a similar approach to the application of manual massage and other soft tissue techniques. So in theory, exactly what we needed? When we look a little closer however, a few questions arise.
Applying a foam roller or SMR techniques to these dysfunctional myofascial tissues can help to break down adhesions and increase blood flow to these areas, which in turn will promote removal of inflammation-causing toxins and chemical within tissues. If a muscle has become tight, it hasn't chosen to do this to be awkward, it has done this to prevent us moving in an unnatural and potentially harmful way. If I now mobilise this muscle and get it to relax, am I enabling the body to do something it is trying to prevent? For example, if we agree that quadratus
lumborum can become tight to prevent excessive motion in the lumbar spine and we release this, what are the possible consequences? Foam rolling may take away feelings of stiffness and we may get muscular relief, but we may also have created the possibility of unwanted and potentially damaging movement of the lumbar vertebrae. What happens when this movement is present during a heavy deadlift? Other common foam rolling techniques now come under the microscope. Classically, we roll the IT band. Now, the IT band, as we know, is a fascial structure - essentially a long tendon. Most trainers and therapists would agree that making a tendon lax isn’t ideal as tendons are intended to provide a strong, tensile structure for muscles to pull on. We seem to ignore this when applying this technique. Continuing this theme, fascia is a complex fibrous tissue, it is not muscle. It has the ability to create its own tension and is composed of more collagen than elastin fibres, giving it a level of high tensile strength that does not easily stretch. Fascia helps to protect the joints if muscles fail and before excessive stress is placed upon the passive ligamentous support for joints. It is therefore, questionable as to whether we should be attempting to impact on these relationships through SMR or whether this should remain the domain of a skilled manual therapist that fully understands the likely impacts of treatment targeted on the myofascia.
In a majority of cases, muscular tension, adhesions and trigger points develop because of inappropriate movement patterns that place stresses on our myofascial structures. The body has mastered compensation it’s had to adapt for as long as we’ve been on two feet. This is crucial to us but it is because of these compensation patterns that we feel the need to stretch or foam roll. If we think logically however, most of our patterns of compensation occur in standing while our foam rolling, as with many manual therapy techniques, is applied in prone, supine or side-lying positions – that is, we are lying down. Unfortunately, in such positions, where we do not have to resist the forces of gravity, there is less need for muscular tension and the nervous system will behave very differently from when required to respond to upright postures. Does this make sense? Should our interventions not attempt to replicate the demands placed on our nervous/ proprioceptive systems if we are truly to affect meaningful and sustainable change? I would also question why so many of us end up repeatedly foam rolling the same problem areas, session after session. I believe that essentially, we have to do this because SMR techniques do not alter movement mechanics. When you finish your foam rolling session and stand up, your body quickly returns to its previous behaviour simply because we have not taught the neuromusculoskeletal system anything new. Consequently, the same areas will be overworking, becoming repeatedly hyperirritable, tight and sore! New Year 2015 | PTM | 37
PTM10.indd 37
14/12/2014 16:50:18
So overall, I certainly agree that foam rolling does release trigger points/areas of tightness and make us feel better. Many athletes and others use foam rolling and have gained great results from it but hopefully some of the above points illustrate that it is essential that it is applied with great thought and sensitivity. Essentially, foam rolling or SMR can be powerful, in the same way as massage can, but it has to be used in combination with a programme of movement-based training and re-training. This process should begin with a comprehensive assessment of both static and most importantly, dynamic posture to highlight dysfunctional movement compensations. Foam rolling can then be applied to problematic tissues and then integrated with
a targeted programme of movement-based exercises. Such a strategy can be easily applied in a gym-based training session and, is most likely to promote optimal function in and outside of the gym. In conclusion, always begin a programme of training with a global postural assessment and movement screen and, consider the role of foam rolling when addressing the outcomes of that screening. Above all, ensure that you consider how your foam rolling can facilitate the application of thoughtful movement-based exercise. This will serve to integrate the positive results of rolling in appropriate re-training of the neuromusculoskeletal system in upright and functional activities. This will best reflect the stresses placed on our myofoscial structure in everyday life.
Our programmes must reflect the multiplanar and gravityresisting nature of human movement. Foam rollers should therefore, not be used in isolation but as a support tool to facilitate the end goal of healthy human movement. If this is done in a focused and progressive manner and movement health is restored, it may well be that overtime, the foam roller is less well used – this is both a testimony to its potential value and a desirable outcome of a well-rounded movement-orientated exercise programme. Move more, more often. If you are interested in learning more sign up for Premier’s Postural Assessment and Corrective Exercise course. Find out more at www.premierglobal.co.uk
38 | PTM | New Year 2015
PTM10.indd 38
14/12/2014 16:50:19
IN QUALIFY EKS E JUST 6 W
T R A I N I N G I N T E R N AT I O N A L
YOU CAN WORK AT
PUREGYM With the PURE PREMIER Diploma in
Personal Training GET STARTED ON YOUR CAREER PATHWAY, TODAY! The PURE Premier package includes: 1. Premier Diploma in Personal Training, REPS level 3 including Gym Instruction, Personal Training, Nutritional Advice, Kettlebell and an introduction to ViPR 2. One day Studio Cycling course 3. Online Total Padwork course
FOR MORE INFORMATION + TO ENQUIRE NOW VISIT Facebook “f ” Logo
PREMIERGLOBAL.CO.UK/PUREGYM PTM10.indd 39
FIND US ON:
CMYK / .ai
New Year 2015 | PTM | 39
14/12/2014 16:50:19
THE PREMIER REVIEW- PRESS
GUN-EX TRAINING SYSTEM Reviewed By Steve Harrison, Premier Training International Demo Team Manager
COBRA PRO Training System includes: • 2 x 5.5m COBRA ropes (max stretch length = 12m) Covered in water and abrasion resistant Cordura safety sleeve, strap (military grade, parachute threads) Available in CobraPro 700 series (heavy resistance series) = 5kg weight of each rope and resists 710N Available in Cobra Pro 300 series (light resistance series) = 2,5kg weight of each rope and resists 333N • 1 x Hip-belt • 1 x Unisex X-Harness • 1 x Wooden bar • 1 x Heavy duty carry bag • 1 x Anchor • 4 x Climbing Carabiners • 1 x User manual
WHO IS IT AIMED AT?
PERSONAL EXPERIENCES
The GUN-eX COBRA training ropes are aimed mostly at group exercise and sports teams, although they are also a great training tool for freelance PT’s and home trainers. This truly is a one-stop shop for the personal trainer and can be used in so many different ways – the GUN-eX COBRA an elastic battle rope, a decent width and weight battling rope and a heavy duty resistance flexi tube that comes in a single tube option all the way up to a two piece apparatus with many accessories which can attach to hip-belt or harness for legs workout and can even be attached to a wooden bar to act like a rip trainer for symmetrical or asymmetrical movements.
I used the Cobra Pro 300 series with and had so much choice with this piece of kit that I was a little stumped for how to start in truth, but I decided on leaving the wooden bar attachment alone for my workout and focusing on just some bodyweight exercises and battling rope circuits to see if I could take my outdoor sessions to another level and also really test the resilience of the equipment. It worked a treat, the ropes were super durable and gave me a real heavy resistance workout, almost more than I expected. So this was the fun part, with the two GUN-eX COBRA 300
40 | PTM | New Year 2015
PTM10.indd 40
14/12/2014 16:50:21
attached to my hips with the opposite end anchored against the metal caging of an Astroturf pitch I let loose on a list of bodyweight movement patterns: • 8 x Forwards squat jumps with arms overhead in a Y-position (be aware that the resistance really starts to increase as you get further away) • 8 x Bear crawl sprints (on all fours, sprint out as fast as you can, and then slowly back) • 8 x Sprints into Burpees (sprint out then when adequate resistance is achieved throw your arms down into a Burpee squat thrust before jumping up as fast as possible – be careful of the backwards pull you will feel here and be prepared to land it safely). • 8 x Crab position outward sprints (on all fours in a supine body position sprint out as fast as possible with your feet leading the way and then slowly return) I repeated the above 3 times through before taking off the hip-belt, turning around and using two of the ropes as I moved onto some battling rope exercises and dynamic push and pull exercises. I repeated the following four exercises with no rest between each for two minutes and then repeated twice more with 1 minute rest between each lap.
• 30 seconds ripples/small waves – almost like a half front raise, half biceps curl alternate your arms up and down to make a ripple or small waving action appear across the entire length of the Cobra rope • 30 seconds frontal lunging Tsunami’s/Big two handed waves – Lunge to the side
in a strong step as you simultaneously rise up your arms and then slam the ropes down to the ground as forcefully as you can, then move to the otherside as you rise up to repeat the slam again • 30 seconds snakes/sidewinders – leaning over in a strong deadlift styles stance, New Year 2015 | PTM | 41
PTM10.indd 41
14/12/2014 16:50:23
snake the ropes together to one side and then back to the other keeping the ropes on the floor to create a sidewinder snake style pattern • 30 seconds alternate punches – in a split stance with engaged core muscles. I found my workout with the GUN-eX COBRA very intense and after completing both the whole of both the hip-belt & harness and battling rope sections twice through each I and was really puffing and blowing hard – my major legs muscles were heavy and my deltoids and forearms were screaming at me – I loved it, it really worked for me and as hard as it was it only took me about 20-25minutes in total, great!
STRENGTHS AND LIMITATIONS The GUN-eX COBRA is incredibly versatile, but it does come at a price if you want to access it all, it is available as a 1 rope or 2 rope training system and obviously if you want to unleash the full library of available exercises then you really want to training with two Cobra ropes and all accessories. The carry bag is easy to travel around with and the harness and hip belt are very easy to slip on and get out of without any fuss, and they are comfortable. The GUN-eX is a great training partner, my only trouble that I experienced was finding a decent anchor point to hold against me as I gave my hardest efforts, one for safety but also for confidence in myself – once I had sorted this though I found that this really was a great exercise tool but if
you get a training partner you will enjoy much more fun.
VERDICT Super durable, comfortable, and incredibly versatile! There’s not too much that can’t be done with the GUN-eX COBRA ropes without going into specific training niches. It is easy to move, will challenge
your entire body - especially your core, and it is so much fun! The GUN-eX Training System is available online from Wolverson Fitness at: www.wolverson-fitness. co.uk/GUN-eX-Cobra-Pro_ A1BGUN.aspx?nh=3493773 Prices start from £130 for a single rope
42 | PTM | New Year 2015
PTM10.indd 42
14/12/2014 16:50:26
New Year 2015 | PTM | 43
PTM10.indd 43
14/12/2014 16:50:31
DIANE YOUDALE JET STILL FLYING HIGH! Interviewed by Guy Holland
Diane Youdale is a hugely talented, multi-faceted and busy lady. A champion gymnast, a hugely accomplished professional dancer and choreographer, a fine flautist and violinist, a national radio and TV broadcaster, practising psychotherapist and of course, fitness professional. She was also a member of The National Youth Theatre alongside the likes of Daniel Craig, Liz Hurley and Mark Benton. However, despite what she has done and whatever else she goes on to achieve, one incarnation and image is likely to remain indelibly embossed on the consciousness of more than one generation of TV viewers - that of the radiant ‘Jet’ in the 90’s TV phenomenon Gladiators. Do you mind ‘Jet’ following you around everywhere? Not at all, not now. That show and Jet opened far more doors and led to far more positive events, encounters and
opportunities than negative ones, so it would be churlish to try and dismiss it now. I say this with the benefit of hindsight though. There was a time over the immediate years following my exit from the show that I
kicked against it a bit. I wanted people to know me as Diane and to know that there was a lot more to me than a lycra bikini and aerial cartwheels! I did lots of other work such as presenting a show on BBC
44 | PTM | New Year 2015
PTM10.indd 44
14/12/2014 16:50:33
Radio Five and hosting popular prime-time show You Bet! amongst others, but it was Gladiators that really resonated with people. People now don’t realise quite how big it was; it was like Strictly Come Dancing and X-Factor rolled into one! How many folks can ever say they were part of something like that?
I wanted people to know me as Diane and to know that there was a lot more to me than a lycra bikini and aerial cartwheels! You mention leaving the show, what happened? I had a very serious fall on one of the events and landed horribly, folding my back almost in two. That was the end for me in a split second. It was actually one of a few serious injuries that struck the show. I’m lucky I wasn’t paralysed and am grateful I could eventually resume an active lifestyle. So what do you to to keep yourself looking so fit and healthy and how big a part is fitness in your life? It is hugely important and always has been. As a youngster I was North of England gymnastics champion for several years and a national squad member, then dance became my big thing and I trained at two of the capital’s premier dance schools - London Contemporary and London Studio Centre. So going into Gladiators my background was very much youth gymnastics and
professional dance rather than athletics, fitness competitions or body building and I think that allowed me to bring something a bit different. Today I keep myself fit by running, doing lots of hiking, dancing, pilates and always trying to eat healthily. What is your impression on the state of the fitness industry and the health and fitness situation with the general public? There’s never been a bigger audience, more minds open to the possibilities of health and fitness and the need to embrace it, and there have never been more ways of spreading the messages and reaching people. Having said that the print media is finding it hard, ad revenues have plunged, there are more costs, smaller returns and the digital side of things in many cases has not yet picked up the slack. As a result some great titles have gone to the wall in recent times which is sad. However the whole new media thing is very exciting and has almost limitless possibilities. I’m delighted to be working with an amazing new website and app platform called WatchFit (www.watchfit.com) which is all about delivering huge amounts of information, articles and downloadable plans and programmes. It is vital such information must always be accessible, doesn’t overwhelm people or intimidate by sounding super scientific and just the preserve of the already active and fit.
People are always talking about exercisers and non exercisers, like there are two giant opposing camps. But I don’t think it’s that clear cut. Of course there are huge numbers nationally and internationally who are regular exercisers and there is a worrying number who are trenchant in there sedentary attitude. However there’s a vast in-between category of people who are interested and understand they should do something but, maybe for reasons of lack of confidence, have not yet taken that critical first step. The wonderful thing is that the whole health, fitness, nutrition and wellbeing industry encompasses so much, affords so many opportunities for so many You are a qualified fitness professional, do you still work in this field? And any messages to those getting into the industry? Yes I am. I qualified originally way back in 1989 at Farnborough College on a year long course of gym instruction, class teaching and nutrition, functional strength training and outdoor swimming. I also qualified in Pilates with Pilates Solutions which I thoroughly enjoyed. I don’t work specifically in this on a day-to-basis as I’ve rather too many other commitments, but I do take classes by invitation from time to time and I certainly go along to a few and take part. I also still work in dance and have had the pleasure of choreographing some productions recently. I am always very happy to act as a New Year 2015 | PTM | 45
PTM10.indd 45
14/12/2014 16:50:34
spokesperson when it comes to health and fitness and give talks to all sorts of audiences from children to corporations. For the ever growing number studying, qualifying and moving into the wider fitness industry I would firstly say enjoy it! Working so closely with people with the primary aim to make them fitter and healthier is a genuinely privileged position. Helping people make a difference to their lives is an amazing feeling. I’d also say never make your position as a PT or gym trainer ego driven or some kind of vanity project. There’s nothing more unattractive than that, and if you are going to repel people that is one sure fire way of doing so. The work is about the client or the class, making it a great experience and delivering for them. What are you up to these days? I’m blessed to be able to say that I am incredibly busy. My psychotherapy works takes me to clients all over the country. My Dad is a retired astronomer and I was forever reading his New Scientist magazines and developed an early interest in mind/brain functions. I studied for many years post-Gladiators to get into this field and to have qualified, built a client base and worked with the NHS amongst others is very satisfying. And in an ironic twist it put me back on TV! For the last few years I’ve been one of the resident therapists on Big Brother. So now there’s a generation of people who have little to no idea about Gladiators but know me for my
professional psychotherapy thoughts on the goings on in the Big Brother house. I know the show is not for everyone but it is an interesting observational process for me. I’m developing a pioneering concept with Spire Health and another with a major UK newspaper which I hope will be bring great change to the hearts and minds of those ready to take responsibility for their lives. I‘ve also been working with an amazing songwriter and producer called Sonia Strong on some stage productions so that has immersed me in the dance world again which
I love. There’s been plenty of broadcast work for the BBC both on radio and TV, there are numerous projects on the go and in development and further exciting work coming my way that I cannot talk about just yet. So things are very buoyant and I am immensely thankful for that. A lot of hard work has gone on but I’ve never taken anything for granted, even in the headiest days of Gladiators. And the bottom line is that the root of everything that has led me to this point over the last 25 years is physical activity, health and fitness. It really can open the most extraordinary doors! www.dianeyoudale.com
46 | PTM | New Year 2015
PTM10.indd 46
14/12/2014 16:50:37
NUTRITION
STARVATION RESPONSE
STARVATION RESPONSE
By Hayley Kirby
Since the beginning of human existence the body has had one main goal: SURVIVAL. Our bodies have hundreds of protection mechanisms designed to keep us from harm. One example of this is the starvation response. It’s a primitive response that ensures the body maintains energy during periods of little or no food. It does this by burning up ‘energy hungry’ muscle tissue thereby lowering metabolic rate and producing hormones that promote energy storage. The problem is, it doesn’t really fit into modern society and can have huge negative effects on people trying to lose weight. Here's the science: Adipose tissue (fat cells) produces several hormones, which have different effects on metabolism. One of these hormones is leptin. Leptin is known to reduce appetite and increase energy expenditure. As fat cells increase in size they produce more leptin (increasing metabolism and basically saying you don't need anymore food by making you lose your appetite). It’s a common misconception that overweight people have slow metabolisms. The fact
is that the bigger you are, the higher metabolism you will have. When fat loss occurs fat cells reduce in size and this has a subsequent effect by lowering leptin levels. If sudden, dramatic weight loss occurs and leptin levels decrease significantly. This has a knock on effect and other hormones are released to counter act the loss.
Low levels of leptin trigger the enzyme Lipoprotein lipase (LPL) to be released. It is responsible for transporting fat (triglycerides) into fat cells. The more LPL in your body the more fat will be stored. The starvation response can be triggered from drastic sudden dieting so that when you return to normal eating your body just wants to store not burn.
An interesting fact: You can make more fat cells but you will never lose them, they will only shrink.
Are you a Yo-Yo dieter? Have you gone through a cycle of trying new diets that have severe calorie restrictions? For New Year 2015 | PTM | 47
PTM10.indd 47
14/12/2014 16:50:37
example, trying the cabbage soup diet or the maple syrup diet. After losing a substantial amount of pounds within a twoweek period did you find the weight crept back on with a few extra pounds added? This is because your body has hit the storage zone. Your metabolism will have slowed as more muscle is burned to conserve energy. To gain successful long lasting weight loss you need to maximise your metabolism to it's full potential. You may be Yo-Yoing without realising it. How many of you have to be up at 6am and leaving the house by 7am and how many of you aren’t returning home until the same time in the evening or even later? In between working, travelling, children doing the recommended exercises and getting 8 hours sleep all packed into one day, when are you going to find to the time to eat a sensible balanced diet. Life makes it very easy to skip meals and before you know it its “snack o'clock” and you're eating your daily calories in one sitting. Skipping meals or having long gaps between eating plays havoc on blood sugar levels and if blood sugar is too high and muscle glycogen stores are full the body will store the extra energy in your fat cells. Can the effects of the starvation response be reversed? Good news! Yes! Bad news! It can be a slow process. First things first, increasing metabolism. This can be done in two ways. Eating
more regularly (nutrition) and increasing muscle mass (exercise). The starvation response can be triggered if there is a drop of more than 500kcals a day and so we need to create an energy deficit that does not trigger it. Look at the maths: Creating an energy deficit: • Reducing 250kcals from daily calorie intake • Increasing 250kcals from daily physical activity This equals 500kcals loss a day. Over 7 days it’s 3500kcals 1 pound of body fat is equal to 3500kcals Weight loss should be monitored on a monthly basis. As well as considering weight I always think it’s good to take note of how your clothes are fitting. Taking measurements of your chest, waist, hips, arms and legs are important too as increasing muscle mass will make the scales look as though they are not moving. This is a picture of 5 pounds of body muscle and 5 pounds of body fat. It shows that losing 5lbs of fat and gaining 5lbs of muscle will change your body size significantly but there will be no change on the scales. Tips for ensuring a successful weight loss plan without triggering the starvation response: Be organised - prepare meals/ menu’s in advanced so you are not caught out. Shopping online can help you keep control of what you’re buying and will avoid the temptation to bung rubbish in your trolley when you
go to the shops on an empty stomach. Keep a food diary Try to eat within these times. 6-10 10-2 2-5 5-9
9-12
Divide your daily calorie intake either equally amongst 5 or have 3 main meals and 2 snacks to ensure that sugar levels are kept constant throughout the day. (Modify it if you work unsociable hours. The aim is to eat at least every four hours) Eat everything in balance. Each meal should have protein, carbohydrates and fat in it. It is the type and amount that’s important. Protein is good for making you feel full. It also costs the body 2 kcals per gram to digest and absorb. Protein stimulates your metabolism! You need to eat fat to metabolise fat. Fat is an essential dietary requirement not only are many hormones made from it, fat is also essential in order to absorb fat soluble-vitamins into the body. They include Vitamin A, D, E and K. You shouldn’t be scared of eating carbohydrates. Eating carbohydrates that are low on the glycemic index scale will ensure you don’t get sugar spikes leading to storage as they take longer to be absorbed by the body. You can still eat the same things as before but you just eat them in a different form.
48 | PTM | New Year 2015
PTM10.indd 48
14/12/2014 16:50:37
Switching to a Low GI Diet • Use breakfast cereals based on oats, barley and bran • Use breads with whole grains, stone-ground flour or eat sour dough • Reduce the amount of potatoes you eat • Eat all other types of fruit and vegetables • Use Basmati rice • Eat wholegrain pasta, noodles and try quinoa • Eat plenty of raw salad vegetables with vinaigrette dressing rather than ranch or Caesar dressing. Research suggests that certain foods can boost your metabolism here are 10 that have been known to aid weight loss. • Water • Green Tea • Soup • Grapefruit • Apples and Pears • Broccoli • Low-Fat Yogurt • Lean Turkey • Oatmeal • Hot Peppers Exercise Cardiovascular training is good for improving aerobic fitness and keeping your heart healthy and so should be part of your routine. However, to boost metabolism muscle mass must be increased. Muscle building exercises will involve using resistance machines or free weights at the gym and performing body weight exercises. Don’t worry ladies you won’t be walking around like a pumped up bodybuilder after a couple of weeks. Building muscle just isn’t that easy!
PTM10.indd 49
The biggest muscles are in your legs. To increase muscle mass the correct rep range is between 8 and 12 for 3 or more sets; this is known as hypertrophy. Squats are a good exercise to perform as well as lunges. Chest press and bent over rows or press-ups should be included to work the chest and back muscles in order to achieve a balanced workout. The higher your muscle mass the more energy your body requires a day to function; therefore you’ll have a higher metabolism. Sleep Sleep is crucial to ensure metabolism stays elevated as not getting enough sleep can affect the bodies’ ability to function. Lack of sleep can affect your sugar levels. Have you ever had a night or little or no sleep and woken up craving carbohydrate rich foods? Your body is suffering low energy levels and is searching out simple sugars to give you an instant energy boost. Also to get the best out of a workout you need to be motivated and so feeling tired or low means that you won’t perform the best workout possible. Also, remember that you recover
from exercise when we sleep. The recommended amount is between 6 and 8 hours so, if your aren’t getting enough, you are hindering your recovery form exercise. All of these things keep your metabolism strong. I think the biggest message though is to maintain balance and consistency. Get your body to trust you again. Start listening to its signals so you know when you’re hungry or thirsty or tired. Don’t go for long periods without eating, your body just doesn’t like it. It’s time to change the hording ways and turn your body into a use it or lose it fat burning machine!
14/12/2014 16:50:38
Premier Venues
Edinburgh Glasgow
Leeds
Sheffield
Nottingham Central
Warrington
Cheshire Oaks
Teeside
Newcastle
Carlisle
Nottingham South
Manchester
Milton Keynes
Leicester Liverpool
Solihull
Welwyn Garden City
Cambridge
Oxford
Birmingham Central Birmingham North
Colchester
Watford
Cardiff
Chigwell London
Bristol Reading
Dartford
Swindon Bath
Windsor
Crawley Guildford
Bournemouth Brighton Exeter
Bromley Battersea
Teddington
Southampton Portsmouth
Central office contact details Premier Training International Ground Floor Welbeck House Ermine Business Park HUNTINGDON Cambridgeshire PE29 6XY United Kingdom T 0845 1 90 90 90 E courses@premierglobal.co.uk
Socialise with us... http://www.facebook.com/premier.pt http://twitter.com/PTInternational http://www.premierglobal.co.uk http://www.youtube.com/user/PremierTrainingPTI
For more information please contact our National Sales Team on 0845 1 90 90 90 or visit our website at www.premierglobal.co.uk
PTM10.indd 50
14/12/2014 16:50:39
Courses available within the Premier Portfolio Get Qualified Become a Personal Trainer
Advanced Skills Courses
– Diploma in Fitness Instructing & Personal Training QCF
– Diploma in Exercise Referral (20 REPs points)
– Certificate in Fitness Instructing (Level 2 – 20 REPs points)
– Award in Designing Pre and Post-Natal Exercise Programmes (20 REPs points)
– Certificate in Personal Training (Level 3 – 20 REPs points)
– Award in Education and Training (20 REPs points)
Reach Level 4 – Diploma in Specialist Exercise (Low Back Pain) (20 REPs points) – Diploma in Specialist Exercise (Obesity and Diabetes) (20 REPs points) – Certificate in Exercise for the Management of Low Back Pain (20 REPs points) – Certificate in Exercise and Nutrition Interventions for Obesity and Diabetes (20 REPs points)
Fitness Courses Functional Fitness Courses – Master Kettlebell Instructor Training (16 REPs points) – Hatton Academy Advanced Boxing Workshops – Kettlebell Instructor Training (8 REPs points) – Suspended Movement Instructor Training (8 REPs points) – Running Technique Instructor Training (8 REPs points)
Group Exercise Courses – Studio Cycle Instructor Training (8 REPs points) – Certificate in Exercise to Music (20 REPs points) – LES MILLS tm Exercise to Music Instructor – Total Group Instructor Training (20 REPs points)
– Postural Assessment and Corrective Exercise Instructor Training (20 REPs points) – First Aid – First Aid at Work – DNAFit Training Programmes – Certificate in Promoting Community Health and Wellbeing
Nutrition Courses – Advanced Nutrition for Weight Management (4 REPs points) – Advanced Nutrition for Physical Performance (4 REPs points)
Massage Courses – Level 3 Diploma in Sports Massage (20 REPs points) – Level 4 Diploma in Sports Massage Therapy (20 REPs points) – Certificate in Neuromuscular & Soft Tissue Mobilisation Techniques – Certificate in Applying Objective Physical Assessments – Certificate in Corrective Exercise for the Management of Common Injuries
Online courses – An Introduction to Kettlebell Training – Nutritional Advice for Physical Activity (4 REPs points) – Obesity Myths – Fuelling Exercise for Physical Activity – Power Club Training – Padwork Training – Advanced Kettlebell Training – Medicine Ball Training – Suspended Movement Training – Running a Successful PT Business (4 REPs points)
PTM10.indd 51
14/12/2014 16:50:39
Kettlebells GS Competition Standard Competition Coloured Cast Iron Bison Olympic Lifting Range
Bumpers and plates from Mens, ladies and technique bars from
Boot Camp Equipment GUN-eX Range Hook Jab pads Mobility Range Wall Balls Bison Bags and Sleds
Suspension Trainers From Discount Available to all Premier Training Members Code supplied by Premier Training only
PTM10.indd 52
14/12/2014 16:50:40