Premier Magazine - Issue 9 by Premier Training International

issUe nO. 09

£2.95

n Trai for s s e c suc AUtUMn 2014

Create your Pt legaCy PREss uPs a style for everyone

The fish oil debate

HIGH HEELs

GOOd OR BAd?

train your

way

the basiC Kettlebell

mistaKes CyCling PERFORMANCE

PreParation Phase

COMMON GOALs

finding agreeable faCtors for the masses

GET FOOTBALL FIT With TRX® training

a magazine for fitness professionals PTM9.indd 1

28/08/2014 16:04:56

T R A I N I N G I N T E R N AT I O N A L

Limited

numbe

SPECIA

PHOTO

r of

L £25

avaliab OOTS le*

FITNESS photo shoot

offer"!

BOOK A PROFESSIONAL PHOTO SHOOT

FROM STUDIO 1B FROM ONLY £25 To book your session visit www.premierglobal.co.uk/courses

*Terms and Conditions apply. Please see website for further information

2 | PTM | Autumn 2014

PTM9.indd 2

28/08/2014 16:04:58

issUe nO. 09

editorial AUtUMn 2014

welcome to the autumn issue of Premier magazine As everyone in the industry knows, health and fitness is rarely just a job. More often that not, it is a genuine passion. People who are successful in this industry are without exception the ones who have dedicated themselves wholeheartedly to trying to make a difference to the way that people approach exercise, activity and nutrition. With that in mind, many personal trainers, nutritionists and fitness professionals see National Fitness Day as a real opportunity to widen the scope and appeal of what they do; the chance to get ever greater numbers of the public engaging with exercise and activity. Indeed, this has never been more crucial than it is this year – and for a number of reasons. Firstly, as a chance to generate exposure for the industry and attract more people into gyms, pools, park and sports centres, National Fitness Day has the potential to help widen the industry and increase the penetration of health and fitness within the general public. As it stands, the penetration rate – the percentage of the UK population that are members of a health club currently stands at a meagre 13.2%, but that does at least represent a 0.6% increase on the previous year. That membership translates to over 8 million people and an industry value of £4.5billion. Effectively, what that means, is that while the industry is increasing (which is certainly a good thing!), it is not necessarily increasing enough to really impact

the overall and long-term health of the nation. As such, events like National Fitness Day - that give the industry prominence in a national sense - take on even greater significance. Secondly, with obesity and inactivity still resolutely on the rise, it’s a chance to show exactly how health and fitness is evolving to meet the needs of the population. So, whereas the scope and variety of knowledge now included in the remit of the personal trainer is constantly on the increase – from the science behind the perfect lunge (see p. 16) to the relative benefits or otherwise of wearing high heels (see p.24) and eating fish oils (see p.22) – there is also the growing requirement for fitness professionals to work ever closer with the medical profession and GPs. Exercise Referral is traditionally the way that this has happens for fitness professionals – and it is certainly something that has come in for a lot of attention and scrutiny as obesity has raced from being merely a growing problem to an undoubted crisis. However, as one of the articles in this issue highlights (see p.12) the circumstance of that relationship is constantly evolving, and these days the need is for long-term behaviour change rather than simply a short-term reaction. Of course, that’s a bit more of a complex message to communicate than simply the need to get

Magazine Editor Julian Berriman Research and Development Director of Premier Training International editor@premierglobal.co.uk active (especially in the context of National Fitness Day) – but anything that helps to expose the clear and real benefits that the health and fitness industry offers in terms of improving the lifestyles of the British public is still a good thing in my book. After all, the thing that National Fitness Day really needs to communicate above all else if the industry is to increase penetration rates and continue growth, is that fitness and being active doesn’t automatically mean muscles and machines, but rather is something that affects us all – whether we enjoyed P.E at school or not! This issue of the magazine provides the variety of content to suggest just that, and I very much look forward to seeing exactly how far National Fitness Day 2014 can go in engaging the general public. As I said at the beginning of this piece, we’re all in this because of our passion, so I hope that the Day really does have an impact and legacy that positively influences health and fitness in the future. National Fitness Day 2014 takes place on the 26th September 2014. Autumn 2014 | PTM | 3

PTM9.indd 3

28/08/2014 16:04:59

issUe nO. 09

Contents AUtUMn 2014

features 6 - COMMON GOALs Finding agreeable factors for the masses

22 - The fish oil debate 24 - HIGH HEELs – GOOd OR BAd? 26 - TRAIN yOuR wAy

7 - Picture Perfect Be the personal trainer that stands out from the crowd

32 - The Basic Kettlebell Mistakes

8 - LIFTING “THE CONCRETE BLANKET”

36 - THE NEEd FOR CORRECTIvE ExERCIsE

12 - ExERCIsE REFERRAL Where to next?

38 - Total Body Fat Burner Workout

16 - THE LuNGE How do you do yours?

44 - Endorphins A Natural High

18 - PREss uPs – A sTyLE FOR EvERyONE

46 - CyCLING PERFORMANCE Specific Preparation Phase and VO2 max

on the cover

50 - Curing no-butt syndrome

COVeR CReDits Model: alexandra Wilson 4 | PTM | Autumn 2014

PTM9.indd 4

28/08/2014 16:05:01

Premier Training Magazine is available on the iPad/iPhone - search for Premier Training Magazine in iTunes. editorial Contributors Steve Harrison David Leck Julian Berriman James Clynes Alex Chisnall Ben Davis Perry Howard Patrick Dale Magazine editor Julian Berriman

Production Designer: Andreas Michael

Magazine Development Victoria Branch 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.

marKeting 30

30 - “OH, THAT’s JusT TOO ExPENsIvE!” Autumn 2014 | PTM | 5

PTM9.indd 5

28/08/2014 16:05:04

Common goals

Fitness

Common goals – finding agreeable factors for the masses By Steve Harrison, Premier Training International Tutor & Demo Team Manager

Goal setting is a skill that sets apart a good personal trainer from a great personal trainer, having the ability to find the spark that will drive someone on to achieve their goals in the most effective manner is truly an art. Obviously goals need to be specific, measurable, agreeable, realistic and timed – the SMART focus effect of goal setting is commonly known, but does this approach work when dealing with more than one person? Small group and semi-private training is one of the most popular trends in the current fitness world and being able to drive and motivate multiple persons at one time can make or break these types of sessions. The key lies in the willingness to bring your group together into a small community and to create a culture that you all whole heartedly believe in and agree upon. Every person is different and wants to strive towards a different end goal, however there are often many shared pit stops along the way to personal successes – it is

essential to spend time finding out these common goals. Group discussions and open dialogue sessions as part of a training workout or activity session are just as relevant to the overall success of your clients/class participants as the selection of exercises for each specific workout. After all, success won’t happen after one session – regular attendance and commitment to a long-term programme is what most people need and so to provide a service that encourages this takes more than just some great exercises,

nice music and the latest equipment. A sense of communal belonging and acceptance is needed to accommodate these other elements to ensure that your hard efforts on the training field do not go to waste. Get to know your clients as well as possible and bring them together to achieve success as a team. n Smart Measurable Agreeable Realistic Timed

Simple Meaningful Altogether Reliant Teamwork

6 | PTM | Autumn 2014

PTM9.indd 6

28/08/2014 16:05:06

Picture Perfect Be the personal trainer that stands out from the crowd Book a professional ‘Fitness Photo Shoot’ from Studio 1B from only £25 – exclusive to Premier Training International graduates. After becoming a personal trainer, it will be your job to advise people on how to look and feel great. One of the simplest yet most effective ways to get this message across is to make sure your personal brand stands head and shoulders above the rest, which starts with your own photography. You can now get professional photos for your self-promotion with the ‘Exclusive to Premier Graduates’ offer from Studio 1B, from as little as £25. If you look great, and you have a series of high quality professional images to show yourself off in the best possible light, the opportunity for clients to buy into you becomes greater. Reputation is everything, and establishing a brand that people can trust is key. Top qualifications are

certainly essential in delivering the best classes possible, but why not go that extra mile? Premier graduates are saving as much as £100 taking up this unique and limited offer. The price of a £25 (usually £125) photo shoot includes an hour in the studio with a glossy 12” x 8” print and the image of your choice to take home on disc. Studio 1B is regarded as market leaders when it comes to fitness and professional photography, constantly receiving rave reviews for its style and ability to achieve exactly what its customers want, and more. What fellow professionals said about Studio 1B: “As a fitness competitor looking for athletic shots, my experience at Studio 1B was just fantastic! The photographer was talented, made me feel at ease the whole time and was very in tune with what I wanted to achieve in my shoot.” Ingrid Charvet, Fitness Competitor

“I was looking for a professional photo portfolio for my fitness and sports company website. The staff at studio 1B made me very welcome and they clearly had great knowledge and vision of their industry and what I was looking for.” Neil Antony Want more proof? Visit www.studio1b.co.uk So go on, what are you waiting for? To book your £25 professional photo shoot with expert photographers at Studio 1B, visit – www.premierglobal.co.uk/courses You are just a few camera clicks away from creating an image to match your qualifications. For further information about Premier Training International and the courses it can offer, visit www.premierglobal.co.uk or call 0845 1 90 90 90.

Autumn 2014 | PTM | 7

PTM9.indd 7

28/08/2014 16:05:06

Health

Feature

LIFTING “THE CONCRETE BLANKET” By David Leck

Depression is reported to cost this country almost £11bn a year and while a sympathetic GP, psychological therapies and, in some cases, medication are key in treating sufferers, there is evidence that those with mild to moderate depression can benefit – sometimes significantly – from exercise. “He said what I realised I needed to hear; that I have an illness. It’s like any other injury but this one is in my head… merely to know I have an illness that is not abnormal was like a first weight off my shoulders.” Those words come from Jonny Wilkinson’s autobiography in which a man regarded as one of the greatest rugby union players – not to mention an inspiring example of strength, discipline and dedication - talks about the moment a conversation with a doctor treating his physical injuries led to the realisation he was suffering from depression.

Start trying to unravel the extent and complexities of this illness and the statistics are disturbing, while also providing something of a snapshot of the pressures of modern day living. Not surprising, therefore, that the number of people seeking medical advice is rising. The cost to the NHS of treating depression is put at somewhere around £520m annually, while in 2010-2011 the bill for prescribing anti-depressants was £43.4m. By last year that figure, according to the Health and Social Care Information Centre, stood at £53.3m – and

It’s like any other injury but this one is in my head…merely to know I have an illness that is not abnormal the net ingredient cost (the cost of actually buying the drugs) was a staggering £282m. It’s long been known regular physical activity benefits our mental health and, while there are dissenting voices, much of the evidence indicates it can be an important tool in the treatment of certain sufferers

8 | PTM | Autumn 2014

PTM9.indd 8

28/08/2014 16:05:08

and in helping them emerge from under what some have referred to as a “concrete blanket”. It must, though, be viewed in line with medical advice and tailored to the individual, observes Emer O’Neill, chief executive of the charity Depression Alliance, who says that while we’ve become better at diagnoses, more people are struggling, more prescriptions are being written and, perhaps most worryingly, more people will inevitably be trying to cope without support. “Treating depression can be like putting a jigsaw together and it’s never an easy puzzle to solve. For some people depression just happens but for others it’s triggered by a life event such as redundancy, childbirth, bereavement or divorce. The most important thing – and often the hardest – is asking for help and accessing the right treatment whether that’s medication, talking therapy or a combination of both.”

more people are struggling, more prescriptions are being written and, perhaps most worryingly, more people will inevitably be trying to cope without support A key part of the charity’s work is centred around the “five ways to wellbeing” message developed by the New Economics Foundation which recognises there are simple actions we can do in

our everyday lives to help us feel good and function well - connect, take notice, keep learning, giving and be active. “Exercise can be beneficial to many people with depression because it addresses most, if not all, of these actions,” adds Emer O’Neill. “However, it is vital when suggesting exercise to someone who is suffering that it’s not perceived as yet another pressure at a time when they’re already vulnerable. Being active

can be transformative but it should never be perceived as wagging another finger at someone who is already in a difficult place.” Kent-based personal trainer Ross Carey, who has worked with people suffering from depression, agrees: “Sometimes the effort is to merely get out of bed so in working with a person who has decided exercise might be a component in helping manage their illness you have to be Autumn 2014 | PTM | 9

PTM9.indd 9

28/08/2014 16:05:09

careful. That even extends to the type of words you use. “For instance, I would never say ‘hard’ or ‘difficult’ but will instead phrase what we’re going to do in a session around the benefits we’re ultimately aiming for them to achieve and in being supportive at every step of the way. “I still make sure someone has a good and hopefully enjoyable workout but I always frame it around their situation. Depression can leave someone so low they no longer believe they can do the most basic of life’s tasks so this is about constant feedback and encouragement while pushing them gently further and, hopefully, helping them rebuild confidence and self-esteem.” A study in 2013 by researchers from Newcastle University

suggests that exercise is extremely effective in reducing mental health symptoms in teenagers. Report author Robin Callister explained: "Exercise has so many advantages as a therapy. It is non-drug, has few side effects and countless other health benefits.” The study also produced evidence that exercise referral programmes for people developing symptoms of mental illness would be a positive measure. Crucially, it also reported that 95 per cent of GPs in England who are currently without access to exercise referral said they would use such a scheme if it were available. Programmes enabling doctors to prescribe exercise with a qualified fitness trainer at reduced or no cost have been

in operation although, despite the fact the majority of doctors appear to recognise the value and no doubt many sufferers would benefit, evidence suggests assistance can vary greatly as availability is often a localised decision.

“Exercise has so many advantages as a therapy. It is non-drug, has few side effects and countless other health benefits” PT Billy Elliston has a special interest in working with clients who suffer from depression or for whom a major life event has resulted in loss of confidence, low self-esteem or weight gain. A close relative suffered with depression for many years so he draws on both his

10 | PTM | Autumn 2014

PTM9.indd 10

28/08/2014 16:05:10

professional knowledge and personal experiences. Each year he offers his services on a pro-bono basis to a depression sufferer. He doesn’t see working with people in this group as more challenging than any other but, like Ross Carey, agrees the approach needs to be one that is supportive, nurturing and, although it might sound obvious for the job, constant communication is absolutely essential. “Success when using exercise for depression often comes when you have a combination of the right GP and the right personal trainer,” says Billy, who believes with that combination the patient/client often sees small results in just a matter of a few weeks - results that really can complement medical treatments or talking therapies and which can be transformative in slowly helping them get well. “That release of endorphins is, of course, incredibly powerful and it’s often the case that depression sufferers are quite strong, disciplined, highly-driven people who don’t want to disappoint others and who are tough on themselves – sometimes too tough, hence they become ill. But, for that reason, they are often quite committed to exercise once they start to see and experience results.” Ross Carey believes the personal training environment can be especially suited to those with depression. “Because we work in fitness we see the gym as a natural

environment but the truth for many people is that it’s not. And it’s certainly not when you have depression and when getting through the most mundane of daily tasks can requires a Herculean effort,” he says.

would prefer not to have to take traditional anti-depressant medication, preferring instead to consider alternative non-drug based forms of therapy.”

“It can be challenging to begin with and it can “Personal training can be get emotional but it’s extremely effective when working great when you see with this client group who have someone’s confidence mild to moderate depression grow, energy levels because it’s a nurturing, nonspike and you start threatening setting. to see them leave a “It can be challenging to begin session with a spring with and it can get emotional in their step. For me as but it’s great when you see a PT that is incredibly someone’s confidence grow, rewarding” energy levels spike and you start to see them leave a session with a spring in their step. For me as a PT that is incredibly rewarding.” There are those, it must be said, who claim exercise is no panacea for depression. An NHS-funded study published in the British Medical Journal in 2012 claims a combination of conventional treatments and exercise does not help recovery. The research involved 361 patients in which some were given help to increase their activity levels and some were not. After a year, according to the findings, there was no difference between the two groups. As personal trainers we all know clearly that what we do is about the individual and, interestingly – and here surely is the point – Prof John Campbell, from the Peninsula College of Medicine and Dentistry, which took part in this study, said: “Many patients suffering from depression

Simon Hattenstone, a journalist with The Guardian and in his words “a depressed manic exerciser”, commented on this research at the time of publication and maybe he should have the final word: “Perhaps we should rely on self-knowledge rather than research when it comes to depression. After all, nobody knows your own body and mind quite like you do. So sod the academics, I’m off for a run.” For information on the work of Depression Alliance visit www. depressionalliance.org David Leck is a former Premier Training student, qualifying in 2010 under the guidance of tutor Ian Murray. He is also a Boxercise coach and has had his own communications and marketing consultancy for 20 years. David also works as a journalist, writing on – among other subjects - sport, health and fitness. n Autumn 2014 | PTM | 11

PTM9.indd 11

28/08/2014 16:05:10

Exercise referral, where to next? By Julian Berriman, Research and Development Director, Premier Training International

Exercise referral(ER) is found in a wide range of settings from clinical to community, following numerous different delivery patterns, with widely differing results. The original National Quality Assurance Framework (2001), while having both strengths and weaknesses, did set out a good base from which to develop and operate an ER programme. Subsequent documents such as the Exercise Referral Toolkit from the British Heart Foundation have added to and refined the original framework, and reflected, to some degree, a changing environment in which ER operates. Additional to this, the work of Skills Active, REPs, technical expert groups and training providers such as Premier have all added to the professionalism and qualifications within ER. While there have been all these developments, it seems certain that NICE (National Institute for Health and Care Excellence) will soon release a position stating that there is no evidence to support the contention that ER increases levels of sustained physical activity (PA). This is an evolution from the previous position (PHIG 2,

March 2006) that stated there was insufficient evidence to demonstrate this. Given that the earlier statement, while only identifying a lack of evidence, led to a substantial reduction in commissioning spend on ER, it seems probable that a more defined position of no evidence will have at least the same impact.

Technical expert groups and training providers such as Premier have all added to the professionalism and qualifications within ER Not all is lost though; ER was never designed with the sole

12 | PTM | Autumn 2014

PTM9.indd 12

28/08/2014 16:05:11

purpose of increasing PA but as a referral to support the treatment of a wide range of medical conditions. It is, or at least should be, a programme of structured and supported PA coupled with healthy living advice and supportive signposting onto other programmes. Very many people have benefited from ER programmes and there are good examples of integrated working with the health sector. However, to ensure that ER does not go the way of other programmes suffering as a consequence of ever tightening budgets, there does need to be some significant improvements. First and foremost there needs to be a comprehensive change in how data is collected and managed. The fitness sector has yet to demonstrate that it can gather outcome data at a level sufficient to meet the needs of NHS or other bodies (such as NICE), therefore excluding itself from a wide range of opportunities. Health professionals are used to having comprehensive data sets to guide decision making and monitoring outcomes, in fact the NHS is one of the most data rich organisations in the world.

Very many people have benefited from ER programmes and there are good examples of integrated working with the health sector There is an expression “in God we trust, everyone else brings evidence”, essentially, if you haven’t got the evidence

you haven’t got anything. ER, with its structured pathways and a range of level 3 and level 4 qualifications, is an excellent vehicle to show that the fitness sector can align to the information requirements of the health sector. Any ER programme should be set up with an understanding of how data will be collected from the outset. If your programme already exists then a comprehensive review should be carried out to define how data can be collected, stored and transferred

to demonstrate results within the confines of the Data Protection Act and Information Governance principles. At a minimum, programmes should be designed to gather appropriate data pre, post, plus six months and ideally plus 12 months after the intervention. The data should reflect the needs of the referring medical practitioner, the commissioner and most important of all, the client. The data will be used to inform commissioners of the Autumn 2014 | PTM | 13

PTM9.indd 13

28/08/2014 16:05:12

outcome of the programme and to run cost benefit analyses for future funding.

There should be a thread of engaging people from all levels of society, reducing health inequalities, through all programming ER needs to evolve into the new health space, providing client centred programmes that focus around long term behaviour change, using recognised models and well trained, motivated staff, with a minimum expectation of 6 months support for the client. Equally, providers need to ensure that their premises represent a position consistent with the message of healthy living. Poor food choices remain prominently displayed in far too many leisure centres, (apparently) demonstrating only

a surface level engagement in health. Partnerships are a particularly pertinent way to demonstrate more inclusive programming. The new health environment allows (and to a degree requires) local authorities (especially via public health), CCGs, GP practices (often in small groups or ‘localities’), foundation trust hospitals, private providers and the third sector to work together to support the public’s health. By moving into this arena with clear plans for data gathering and management, well described ER programmes with defined outcomes and a holistic approach, the health and fitness sector can be an attractive partner organisation. It may be that ‘exercise referral’ is no longer the right term; in fact the term ‘exercise’ (rather than ‘activity’ for example) has previously been demonstrated

to disengage a wide range of people. Wellness is a much better concept as it incorporates the holistic nature of being healthy, happy and engaged with society. So all is not lost but the status quo must change. There should be a thread of engaging people from all levels of society, reducing health inequalities, through all programming. High quality data and consistent messaging, together with truly healthy leisure centres are required if the fitness sector is to take up its rightful place in supporting the health of the nation. n If you are interested in learning more about exercise referral then sign up for Premier’s Diploma in Exercise Referral. You can find out more at www.premierglobal.co.uk or by calling 0845 1 90 90 90. This is the perfect course if you are also interested in upskilling to level 4!

14 | PTM | Autumn 2014

PTM9.indd 14

28/08/2014 16:05:13

Ma Excl ga usiv Qu zine e Pr ote dis em co cou ier de nt Fit PF ava nes AU ila s G1 bl 4 e!

Start your own

lifestyle and weight management Business! ▶ ▶ ▶

Are you interested in running your own lifestyle and weight management business? Are you fed up of clients going to other classes and not getting good advice? Do you want to access a new market and income stream?

You too could join our team of Premier Lifestyle Weight Management coaches. ▶ ▶ ▶ ▶ ▶

Great income and referral opportunities Full business support from Premier Training International Full training Exclusive franchise territory Huge PR opportunities for your businesses

Sign up to Premier Lifestyle today and receive training, a marketing pack and business support. Training is online and can be completed in your own time with the Premier Lifestyle team on hand to support you in setting up your business. You will receive a franchise business with an exclusive territory, training and marketing tools.

WHAT HAvE You GoT To LoSE?

franchise@thepremierlifestyle.co.uk 0845 6881 258 www.thepremierlifestyle.co.uk/franchise

PTM9.indd 15

28/08/2014 16:05:14

Fitness

the lunge

The Lunge

how do you do yours? By James Clynes, Premier Training International Tutor

Lunges are arguably one of the best exercises that you can do for yourself and your clients! Not only do they give you lower body strength anywhere from endurance all the way to strength and power, they are great for mobilising the muscles and joints of the foot, ankle, knee hip and pelvis. Lunges also increase glute and posterior chain activation, which is especially important in our sedentary lives. Lunges are also great for proprioception in that they require you to place most of your weight through one leg and your body has to work hard to stabilise that. This can be great for some midlate stage rehabilitation. The really mega-awesome thing about a lunge is the sheer amount of variation that one can include with lunge variations and matrix’s. The basic forward lunge. Note: Can be performed with a dumbbell held down by the side, or a barbell on the back (MB, KB’s, ViPR’s etc) Basic Teaching points: 1. Maintain a neutral spine arms down by sides, or gripping bb/db’s 2. Step a comfortable distance forwards

3. Put the weight through the front leg, drop the rear knee towards the floor 4. Maintain knee, ankle and foot inline 5. Drive your weight through the front foot and push back up to a full standing position Advanced teaching point: 1. Focus on keeping the shoulders pinned back to keep mid back engaged, we like to avoid protraction (especially if client is weight bearing) 2. With lunges you get out what you put in, the bigger you step the more challenging it will be, smaller steps will be easier. Encourage ever more increasing steps until you’re on the limit of what feels “comfortable”. 3. Get clients to use a mirror and really focus on their

knee position, we want the knee to move over the toes, and look out for inwards (or outwards) deviation away from that vertical line 4. I am not too fussy with the traditional teaching point “don’t let the knee move forward of the toe” so I avoid using this for almost all exercises. For more info on this search for Fry et al 2003 Journal of Strength & Conditioning. 5. I encourage people if they aren’t having any problems with the lunge to push themselves to the point where they can really feel the load (or the pinch) from the lunge. Ever increasing the distance they step until they feel they are at their optimum range – and always, if I think they are able, I like to encourage them further

16 | PTM | Autumn 2014

PTM9.indd 16

28/08/2014 16:05:14

Model: Natasha Daniel Gantz

The basic forward lunge

of the lunge drive the MB AWAY from the lead leg…how much more challenging is that? The supporting glute cannot activate and it makes it a much more quad dominant exercise. These lunges can be great for the rehab of injured knees and hips.

Lunges also increase glute and posterior chain activation, which is especially important in our sedentary lives

ide lunge with MB rotation A combination of the ones above, remember can be common or uncommon – which feels like you will be torn in half!

S Variations The great thing about a lunge is the sheer number of variations that you can do with them. Below are a few of my favourites, each with a short description of how and why, but this is by no means the end of the list. ide lunge Facing forwards, keep both feet facing forwards and take a step to the side. Bend the lead leg and sink through the hip, keep the trailing leg straight. Great glute and core activation towards the stepping side.

ransverse lunge Imagine you’re on a clock face. You face 12 o’clock and step your left leg to

8 o‘clock turning and facing in that direction whilst leaving your trailing leg with the foot facing forward. Load through the lead leg and allow the chest to drop slightly. The more hip flexion the more glute activation! orward lunge with MB rotation Carry out a normal forward lunge but hold a MB on your chest, or to make it harder out in front of you at arm’s length. When you hit the bottom portion of the lunge then drive the torso and MB round over the lead leg as far as your ROM will allow - this will cause a ton of glute activation on that lead leg. This is called a commonside lunge. If you really want to mix it up then why not try an uncommon lunge - this time when you hit the bottom portion

orward lunge ViPR uppercut A really sexy looking exercise. Standard forward lunge gripping the ViPR in a two handed neutral grip. As you are moving forward then take the opposite hand to the lead leg and drive the ViPR forward finishing in a lower uppercut position (see photo) this is a common side lunge

ear lunge db overhead press Just to mix it up to finish, great core activation exercise. Stand facing forward, big step directly backwards and load down through the front leg. Push the dbs upwards and backwards over your head as you sink down. When you hit the bottom of the lunge, drive back out and drop the arms. Alternate legs to really keep the core guessing! n

Autumn 2014 | PTM | 17

PTM9.indd 17

28/08/2014 16:05:17

workout tips

Fitness

Press ups â&#x20AC;&#x201C; A style for everyone By Steve Harrison, Premier Training International Tutor & Demo Team Manager

Press ups (or push ups to some) are a timeless favourite within the world of callisthenic training â&#x20AC;&#x201C; simple to learn and understand but perhaps more difficult to perform considering there are so many possible progressions within this movement pattern. What is a press up? The movement involves the body being in a relatively prone position and pushing the body upwards against gravity using the strength of the arms; from this base pattern the possibilities are endless. Commonly taught from a plank position and with arms a little wider than shoulder width apart level with the chest the press up is an incredibly challenging exercise and not a movement that everyone can complete,

this is why it is common to see easier regressions such as half lever press ups with the knees on the floor and even box press ups where you hinge from the hips instead of lifting you full bodyweight. To progress the movement or perhaps just target a different focus area there are many options to work with and it can be a great way to truly functionally exhaust the upper body pushing muscles. Here is a list of some popular press up variations â&#x20AC;&#x201C; if possible try taking on the whole lot and perform 20

reps of each variation with 30-60 seconds between each style to achieve 300 press ups (should last approximately 20 minutes): Standard press up Hold a strong plank position with the body in a strong straight position with soft knees shoulder width apart and your arms placed a little wider than your shoulders and thumbs facing forwards. Lower your torso to the floor in 3 seconds and then press up nice and strong for 2 seconds.

18 | PTM | Autumn 2014

PTM9.indd 18

28/08/2014 16:05:18

Narrow elbows to floor press ups Place your hands narrow, directly under your shoulders, fingers facing forwards. Pull your elbows straight backwards all the way to the ground (in a pivot style motion from the wrists) and then press up to return to start position.

Belly level hands press ups (Maltese push ups) Place your hands lower down the body as far as you can â&#x20AC;&#x201C; aim for level with the navel. Then perform a press up from the position, keeping your bodyweight as far forwards as possible.

Narrow up to wide down plyometric push ups From a narrow press up starting plank position jump down into a wide grip press up as fast as possible and try to return to the start position in the quickest time possible.

Internal leg swing press ups (10 each side) From the full arm plank position, pull one knee towards the chest and then rotate your lower spine and hips to internally move the leg across and under your body as far as you can reach with the leg. Perform this action every time you lower your body for each press up.

One hand press ups (10 each side) Place you hand completely central to your torso under your sternum and then position your legs as wide as you knee to in order to stabile your body position, then take your elbow diagonally backwards as you lower your body and then press up fast and strong to return to start position.

Gecko/Spiderman press ups (10 each side) Whilst lowering your body for the press up move one arm

forwards whilst simultaneously moving the opposite knee to touch your elbow on that same side and then return to start position and repeat on the other side. Try to keep your hips and torso as low as possible during the execution of this exercise. Hanuman/Swan dive press ups Starting in a downward facing dog position where you take your hips up high out of the standard plank position to make a triangle shape â&#x20AC;&#x201C; try to keep your spine shape strong here and legs as straight as your flexibility will allow. Then lower your chest towards the floor in a controlled movement before swooping forwards just above the floor and then extending your arms to put your body into a sphinx shape with your hips just above the floor. From here, lift your hips to a strong plank pose and then push backwards lifting the hips up back towards the start position.

Autumn 2014 | PTM | 19

PTM9.indd 19

28/08/2014 16:05:19

Decline/handstand press ups Place your feet up on a block, step or even something higher – perhaps if you are able, you can go vertical next to a wall or possibly hold a handstand pose. Then lower your body slowly and once at full range push back up fast and strong.

Dip press ups On some parallettes or dipping bars start with your arms extended and your body in a strong position with your knees being held behind the line of your hands – you will need to try and keep this position using active strength of core muscles and shoulder stabilisers especially. Then lower your body trying to keep your body behind your hands as you do so and then push back up to start position.

Knuckles palms forward press ups Place your weight on your knuckles in a narrow grip position with your palms facing forwards away from you, and then lower your body almost like a reverse bicep curl and push back up.

L-shape press ups (10 each side) With one hand narrow at the side of your torso and the other out-reached as far as possible to the side perform a one arm dominant press up where your effort is focused more on the arm in the narrow position.

Narrow to high and wide plyometric press ups Lower your body for the press up in a super narrow hand

W position (thumbs and fingers almost touch in the middle) and then explode up as fast as you can and move your arms to an extended position as wide and high as you can safely control (up onto step blocks) then repeat. Full body forward (and/or backward) plyometric press up

bounds In a half depth press up position with hands just wider than your torso width – jump upwards and forwards with your full body (hands and feet air-bound) and land in the same position, perform 10 bounds forwards and then 10 backwards. Drop press ups From a squat position, pivot your

bodyweight forwards until you fall downwards towards the floor where you will try to control your high impact landing and instantly react to throw yourself back to the start position – the more of a jump you put in to the start the harder you will have to press back to start position. Press ups come in all different shapes and sizes and these are just a few for you to try out and incorporate into your training, being solely bodyweight this is a great time saving exercise that requires a great deal of strength and control. The press up is incredibly effective as an exercise selection and also provides a sense of fulfilment when you learn to master more difficult progressions, start maxing up your presses and test your functional boundaries. n

20 | PTM | Autumn 2014

PTM9.indd 20

28/08/2014 16:05:21

YOU can become a Les MILLS

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 PTM9.indd 21

CMYK / .ai

FIND US ON: Autumn 2014 | PTM | 21

28/08/2014 16:05:21

The fish oil debate By James Clynes, Premier Training International tutor

Everyone in the western world with even the slightest interest in health or nutrition will have heard of eating oily fish and / or taking a fish oil supplement which is high in omega 3 as this is good for your health, right? Perhaps not ... Let’s explore some history behind why we thought it was a good idea to take fish oil. If you are a proponent of eating naturally; how our ancestors used to eat (which has been popularised over the last decade by the “Paleo” diet), or even if you follow the more standard advice from many food agencies such as the United States Department of Agriculture (USDA) then it is widely recognised that our modern western diet is very different to our ancestral diet. One of the huge differences is that our balance of essential fatty acids

(EFA’s) is very much different in a western diet to that of a diet more akin to that of the primitive man. These EFA’s are split into to two types called omega 3 and omega 6.

idea was to increase the amount of omega 3’s in our diet to counteract this imbalance.

Anthropological studies have shown that primitive man’s diet was much closer in ratios of EFA’s with a 1 1/2 : 2 1/2 ratio in favour of omega 6. Many studies have shown that the standard western diet is closer to a ratio of 1:26 or in some studies 1:40. This means we are severally out of balance in favour of omega 6 i.e. we are not getting enough omega 3 in our diets. So the

Fish oil contains a lot of the omega 3 fatty acids called docosahexaenoic acid and eicosapentaenoic acid, which thankfully we normally call DHA and EPA. These omega 3 fats, which can be found in fatty fish such as salmon, sardines and mackerel, have been shown to have anti-inflammatory properties and other good properties important to health

What’s in fish oil that makes it so good?

22 | PTM | Autumn 2014

PTM9.indd 22

28/08/2014 16:05:22

(enhancing brain function for example). That means they reduce inflammation processes that occur in the body, which is a good thing as most of the chronic diseases that we (modern man) suffer with are due to uncontrolled inflammation in the body – heart disease is a primary example. The debate is it good or bad? The traditional view shared amongst many mainstream researchers, medical professionals and fish oil companies is that we should include fish oil supplementation in our diet. In this way, levels of omega 3 in the body would be raised, thereby counteracting the effects of all that nasty inflammation. Two recommendations were made; eat oily fish at least once a week and take a fish oil supplement. Studies have been done on this (see the American Heart Association report below) and have shown benefit in reducing heart disease rates. However, recently this view has been questioned. It has been pointed out that omega 3, which is a polyunsaturated fatty acid (PUFA), is highly oxidisable and subject to oxidative stress from temperature, pressure and UV. The very act of processing the fish oil causes lots of damage to the oil and free radical formation – which is bad. They point out that the substance you are taking is potentially dangerous. Several studies have shown that cancer (especially prostate), and heart disease rates actually increases due to fish oil supplementation (Theodore 2013) (Simao 2010) (Masterjohn 2010) (Caterina 2011).

What should I do? Eat wild caught FISH! One of the main things that we do know is that all nutrients interact in the body the way they do as a result of a complex mechanism of interaction between multiple compounds. It is likely that the reason omega 3 fats are healthy is due to the proteins, vitamins, minerals and other chemical found in fish that all work together. If you still have your heart set on taking a fish oil supplement then I, along with many others, would recommend a cold pressed, fermented fish oil such as Green Pastures fish oil. With these oils, hopefully at least the oxidative stress argument can be bypassed, provided you take care of them i.e. leave them in a refrigerator. There is also another omega 3 fat called alpha-linolenic acid (ALA), which can be converted by the body to DHA and EPA. You can get this from flaxseeds, chia seeds, walnuts and pumpkin seeds. Finally think about reducing your omega 6 intake. One of the main reasons some organisations recommend you take so much omega 3 is that the omega 6 is so high. It is therefore suggested that if you simply cut your omega 6 rich foods down then you won’t have to take so much omega 3. Where can I find out more about this? There are lots of excellent articles written by health critics around the world including the infamous Ray Pete PhD

(2007) article entitled, “The great fish oil experiment”. Other interesting reads for and against fish oils have been written by Chris Kresser, John Berardi PhD and Chris MasterJohn PhD. The American Heart Association released a scientific statement that reports on the studies that demonstrate the benefits of fish oil: circ.ahajournals.org/ content/106/21/2747.full. If you are like me and are slightly sceptical of some dude sitting in his mum’s bedroom editing Wikipedia articles (ahem!) and would like to read some credible sources then look at some of the articles above and also this one by Dr Howard LeWine from Harvard’s medical school: www.health. harvard.edu/blog/fish-oil-friendor-foe-201307126467 Finally the references and links below provide studies that indicate the potential for negative health effects of fish oil supplementation. n Theodore et al (2013) jnci. oxfordjournals.org/content/ early/2013/07/09/jnci.djt174. abstract Simao (2010) www.ncbi.nlm. nih.gov/pubmed/20694407 Masterjohn (2010) www. westonaprice.org/health-topics/ precious-yet-perilous/ Caterina (2011) www. nejm.org/doi/full/10.1056/ NEJMoa1205409#t=references Interested in finding out more about nutrition? Then sign up for one of Premier’s nutrition courses starting from £99! Visit www.premierglobal.co.uk or call 0845 1 90 90 90 for more information. Autumn 2014 | PTM | 23

PTM9.indd 23

28/08/2014 16:05:23

High Heels â&#x20AC;&#x201C; Good or Bad? By James Clynes, Premier Training International Tutor

So we all know that girls look good in high heels. Yes it makes you look taller, and more stylish. But are you aware of the problems that can arise from wearing high heels on a regular basis? Wearing high heels is especially stressful on the joints of the foot because all of the body's weight rests there at an unnatural angle. The foot is then forced into a narrow, pointed shoe, compounding the problem. The wearing of high-heeled shoes is a prime example of women inviting foot problems says doctors of podiatric medicine, who see no value in high heels. They believe them to be biomechanically and orthopedically unsound, citing medical, postural, and safety faults of such heels.

They know, for example, that high heels contribute to knee and back problems and disabling injuries in falls. In time, high heels may cause enough changes in the feet to impair their proper function. Most women admit high heels make their feet hurt, but they tolerate the discomfort. Heels force the thigh muscles to work harder, putting extra strain on the knee joint and tendon that runs from the knee cap to the thigh bone. Compared with walking barefoot, high heels increase the pressure

Most women admit high heels make their feet hurt, but they tolerate the discomfort on the inside of the knee by an estimated 26 percent. Over time, this increased pressure on the knee can lead to arthritis. People should take an average of 10,000 steps a day. High heels shift the force of each of those steps so that the most pressure ends up on the ball of the foot and on the bones at the base of the toes (if you

24 | PTM | Autumn 2014

PTM9.indd 24

28/08/2014 16:05:23

wear flats, the entire foot would absorb this impact). A 3-inch heel creates three to six times more stress on the front of the foot than a shoe with a modest one-inch heel. As a result, heels can lead to: • bunions, • heel pain, • toe deformities, • shortened calf muscles, • an awkward, unnatural gait, • trapped nerves, • lumber back pain and deformity (hyperlordotic posture) In fact, women account for about 90% of the nearly 800,000 operations each year for bunions, hammertoes (a permanent deformity of the toe joint in which the toe bends up slightly and then curls downward, resting on its tip), and trapped nerves, and most of these surgeries can be linked back to their high-heeled shoe choice. The problems can travel upward, too. The ankle, knee, and hip joints can all suffer from your footwear preferences. When you walk in flats, the muscles of the leg and thigh have an opportunity to contract as well as to stretch out. However, when wearing your high-heeled shoes, the foot is held in a downward position as you walk. This keeps the knee, hip, and lower back in a somewhat flexed position, which prevents the muscles that cross the backside of these joints to stretch out as they normally would. Over time, this can lead to stiffness, pain, and injury. High heels can also cause lower back strain, because the heel causes your body to pitch forward more than normal, putting excess pressure on the back.

The problems can travel upward, too. The ankle, knee, and hip joints can all suffer from your footwear preferences Only a tiny percentage of people are born with foot problems. Most conditions arise from neglect or simply not knowing how to care for your feet. Women are particularly vulnerable. They have about four times as many foot problems as men do, most of which likely comes from wearing ill-fitting shoes. Pain in the ball of your foot (metatarsalgia) is often caused by wearing high heels. The

higher the heel, the greater the pressure on the ball of your foot. A three-inch heel exerts about 76 percent more pressure than a flat shoe. You can also try a metatarsal pad to help relieve the pain, but it's also a good idea to change shoe styles to low or flatter heels. So there are the facts. Make your own decisions as to whether you continue to wear high heels every day, or maybe whether you could save them for special occasions. n Sources: www.humana.com/webmd/ wom_qashoe.asp www.healthatoz.com www.feetnet.com Autumn 2014 | PTM | 25

PTM9.indd 25

28/08/2014 16:05:24

TRAIN YOUR WAY

Fitness

By Alex Chisnall, Founder of Not In The Gym

Only 12% of the UK population is registered gym users. Yet why do the majority of personal trainers focus on the minority of potential clients by training their clients in a gym, rather than the 88% majority who don’t even go to the gym? The market for outdoor and home-based fitness is growing nationwide, so PT’s would be wise to take note of this opportunity. The questions every PT should ask themselves are: • Do I have enough clients to make a decent living as a PT? • Do I spend more in gym rent than I make in PT sessions? • Do I spend too much time

working on my business rather than doing what I do best - training clients? • Do I need help with marketing my business? • If the answer is yes to any of the above, ‘Not In The Gym’ (NITG) can help you and your business. At NITG we are committed to helping qualified PT’s expand their client base and really make

a difference to the health and fitness of the nation. We offer PT jobs in all corners of the UK and offer an alternative career path for PT’s who don’t want to work exclusively in a gym.

the majority of personal trainers focus on the minority of potential clients by training their clients in a gym

26 | PTM | Autumn 2014

PTM9.indd 26

28/08/2014 16:05:25

Why Join Not In The Gym? Founded in 2010 Not In The Gym is run by personal trainers, for personal trainers. Founder Alex Chisnall completed his training with Premier Training in London and has gone on to establish a number of successful fitness businesses in both the Personal Training and Sports Massage Therapy industries. Alex says, “At NITG there isn’t a challenge that we haven’t come across and overcome. Why go it alone? It’s easier to go with someone who’s been there before and knows all about the pitfalls. We’ll help you every step of the way.” Becoming a PT with NITG is more than just a PT job, NITG is a one-stop solution for PT’s to build, run and support their own PT business and succeed in the competitive health and fitness industry. NITG helps to grow your business with no start-up costs, no admin fees and only one payment per month to cover all of your business needs from online booking systems and marketing to handling enquiries What’s wrong with the Gym? A common mis-conception is that by joining a gym your clients are already there waiting for you. The reality is you’ll be competing with a lot of trainers. You’ll be attempting to give away a lot of free sessions to potential clients who may not transfer into regular clients.

At NITG we focus on the majority, eg the 88% of potential clients who aren’t registered gym users. With obesity and diabetes on the rise we find ourselves in a growing industry. The potential for personal trainers to both help these clients and earn a good living is huge.

With obesity and diabetes on the rise we find ourselves in a growing industry. The potential for personal trainers to both help these clients and earn a good living is huge

There really has never been a better opportunity to become a successful personal trainer.

WHAT DO I NEED?

Training clients outside of the gym opens a world of endless training possibilities. You can train clients wherever and whenever you want: your local park, by the river, on the beach, their home or garden. You’ll also find the great outdoors more spacious!

You’ll essentially just need your Reps Level 3 qualification, Insurance, transport, mobile phone, and training kit. We’d recommend a first aid kit and to ensure the area you are training clients is free from potential hazards. Autumn 2014 | PTM | 27

PTM9.indd 27

28/08/2014 16:05:26

When training clients away from a gym you are restricted only by your imagination. You don’t need a huge amount of space or a lot of equipment to get great results. KEEP MORE OF THE MONEY YOU EARN

Did you really get into the industry to deadlift a toilet duck? Always check with your local authority whether you need a license to train clients in your local park. Approximately one third of all councils now require personal trainers to have a license to train clients in their local park.

The average gym charges £6,000 in annual JOIN NITG and get rent. We charge from everything you need to run just £69 per month your own successful PT business:

You’ll be keeping 100% of the money you earn. At some of the big gym chains you’re paying rent of £500 pcm plus. At the budget gym chains you’re cleaning the equipment and the toilets in return for not paying rent.

• Exclusive choice of local area to operate from • 24/7 online client enquiry management system • Client management system featuring client diary, goal-setting and fitness measuring tools

• Your own customisable web page on the NITG site including the ability to add your own packages, classes & boot camps • Full Pubic Liability Insurance for 12 months • Reps (Register of Exercise Professionals) membership for 12 months and website profile • NRPT (National Register of Personal Trainers) membership for 12 months and website profile • NITG branded uniform • Discounted CPD courses with our partners 104 As an NITG PT you would be able to: generate leads and get your web profile found through online searches, manage your clients, receive regular support from the NITG team.

28 | PTM | Autumn 2014

PTM9.indd 28

28/08/2014 16:05:27

As a national company NITG always has prospective clients looking for a PT. The average gym charges £6,000 in annual rent. We charge from just £69 per month. At NITG we are proud to have helped hundreds of personal trainers achieve their goals, whether they are starting on their own for the first time or have an established PT business.

DOES NOT IN THE GYM WORK? Don’t take our word for it, read what our trainers have to say: "In my first 6 months with NITG I have gained 12 new clients, who train on average twice per week. Having tried loads of different options I can tell you that since joining NITG I have gained the most clients in the most cost effective manner." Terry Bray, PT, Esse

FREE UP YOUR TIME AND INCREASE YOUR EARNING POTENTIAL Whether you already own your own mobile PT business, currently work in a gym, or have recently qualified, we can help you.

You get all the benefits of working with a national company without the cost.

Our low license fee is the most competitive in the industry and offers excellent value for money. You get all the benefits of working with a national company without the cost. Popular NITG areas are still available, but once taken, each territory won’t be available for at least 12 months. Secure your exclusive area now and lock out your competition. n EXCLUSIVE OFFER: Get up to two months FREE by quoting ‘PREMIER 2014’ when joining NITG. Register your interest by going to www.notinthegym. com and click on the ‘be a trainer’ tab. Simply select your chosen area and follow the simple 3 Step Sign-Up process. Alex Chisnall, Founder www.notinthegym.com Tel: 01202 971208 E: enquiries@notinthegym.com

Autumn 2014 | PTM | 29

PTM9.indd 29

28/08/2014 16:05:28

Marketing

“Oh, That’s Just Too Expensive!”

“Oh, That’s Just Too Expensive!” By NPE’s Ben Davis

We’ve all dealt with them. Prospect clients who waste our time with lots of talk, but when it comes down to actually doing something about their goals and moving forward with one of your services…. they don’t. Generally, you’ll hear one of these three common objections (or excuses) as to their “reason why” for not taking action: Objection 1: “Oh, that just too expensive!” Objection 2: “I’ll have to talk it over with my spouse/partner” Objection 3: “I’m not sure I really have the time; I’m too busy” Nothing is more frustrating than spending 30-60 minutes

speaking with someone (or giving away a free session), to then listening to one of those silly objections and watching your prospect client walk out of the door… often never to return.

Here’s how to avoid this situation ever happening again.

Not only did you just lose a prospective client and sale (that was perhaps income you desperately needed), BUT also that person walked away from making a decision that held the power to truly change their life in a powerful way forever.

Ask them the following question before you even sit down with them: Mr Smith, my programmes are generally a 12-week initial commitment and continue from there - the investment runs anywhere from £300 to £800 per month depending on the options

Tip 1: Ask pre-qualification questions to determine if they are a serious buyer

30 | PTM | Autumn 2014

PTM9.indd 30

28/08/2014 16:05:29

consultation time, directions to your facility and contact details. Make it your aim to get them in for a consultation within 2-3 business days tops. If you push them out further than that, you run the risk of losing them to another provider. When people are ready to take action… you need to get them going pronto! Free Gift: I encourage you to head over to www. premierlovesnpe.co.uk to get your free report called ‘Secrets To Their Success’. We feature step-by-step strategies, systems and secrets of some of the UK’s best Personal Trainers and how they managed to get more clients, build a business and avoid burn-out in the fitness industry.

you choose that are best for you. Is that within your budget? This makes it easy for them to quickly calculate if it fits in their budget or not, because we’re all trained to pay for goods and services monthly and we generally know how much disposable income we’ll have left over at the end of a month. If they say “No”, ask “What is in your budget?”… Or if you can’t work within the budget (you don’t have a lower-tiered offering), then simply say, “Unfortunately we currently don’t have a programme which fits your budget, however I would like to send you a workout guide which will get you started.” Tip 2: Ask if a spouse, partner or family member would like to be involved in the consultation This is a polite way of asking

your prospect if they have the authority to make a buying decision. It’s much more polite and professional than asking, “Mrs. Jones, do you need to go home and ask Mr. Jones if you can spend this money?” If they answer yes to wanting someone else involved in the consultation, then say: “Great! Then what we’d really like to do is have ________ join us for your consultation so we can give you both a good overview of the programme. That way you can both have all the information you need to make the best decision for you and ensure success with your programme from the start.” Tip 3: Remind me! I’m busy, as are your prospective clients. Always send a follow up email with a reminder of your prospect’s scheduled

About NPE: NPE are based in Haywards Heath, Sussex, and have hundreds of UK and European Personal Trainers and Fitness Business owners as clients. NPE works closely with Premier Training to provide extra support to Premier Graduates who want to break away to work for themselves, or open up their own PT studio/training facility. n About Ben BEN DAVIS, NPE’s UK/ EUROPEAN DIRECTOR Ben is a former Premier Training student, qualifying back in 2002 under the guidance of Premier tutor Ian Murray. He started working in his local gym as a PT but broke away to start his fitness business and grew to over 250 clients and 7 staff to support him. In 2012 Ben opened NPE in the UK to help support more UK/ European Personal Trainers with ‘business systems’, marketing and sales. Autumn 2014 | PTM | 31

PTM9.indd 31

28/08/2014 16:05:30

The Basic Kettlebell Mistakes By Perry Howard, Premier Training International Tutor & Course Lead for Kettlebell Training

Training with Kettlebells has a long and proven record of effectiveness if done correctly. This unique exercise tool has been used by individuals around the world for hundreds of years to build muscular strength, lose fat, improve flexibility and increase physical endurance. These days the Kettlebell can be found in most gyms and is used by personal trainers and gym users. Weight To ensure correct technique the first thing people should focus on is using the correct weight. Below is a table showing the recommended weight for males and females: Average Male – 16KG Average Female – 8KG Strong Male – 20/24KG Strong Female – 12/16KG It is a common mistake to use too light a weight when first learning Kettlebell technique. To

learn the Kettlebell swing, the foundation to so many Kettlebell exercises, you must first learn to use the hips. A Kettlebell that is too light does not require the hip drive to get it swinging.

These days the Kettlebell can be found in most gyms and is used by personal trainers and gym users The Swing is intended to be a conditioning and strengthening

exercise for the posterior chain (latissimus dorsi, erector spinae, glutes and hamstrings). It is the basis for advanced exercises such as the Kettlebell Clean and the Snatch - so it is very important to master the swing technique. But when people use too small a kettlebell for the swing, they are not swings at all; the movement being performed is actually more like front raises – a great anterior dealt exercise, but not what we are trying to achieve with Kettlebell swings!

32 | PTM | Autumn 2014

PTM9.indd 32

28/08/2014 16:05:30

In order to full utilise the hips, the Kettlebell swing is a hiphinging exercise involving hip flexion and extension, with a neutral spine); it is not a squat. When done correctly therefore, the shins stay as close to vertical as possible with minimal knee flexion, and the bulk of the movement coming from the hips. In this way, hiphinging targets the posterior chain muscles as opposed to the quads. This takes strain off both the lower back and knees, and also assists in correcting imbalances in strength around the hips, a common cause of both lower back pain and anterior cruciate ligament injuries.

When people use too small a kettlebell for the swing, they are not swings at all; the movement being performed is actually more like front raises – a great anterior dealt exercise The swing is meant to target the lower body, not the shoulders and arms. A properly performed swing is executed with a forceful and explosive forward thrust of the hips, the so called hip snap - similar to what you would do when performing a maximal vertical leap. Done correctly, the arms weightlessly project forward away from the body in a straight line through the wrist, with the Kettlebell simply being an extension of the arms. If this is done effectively, the bottom of the bell should be facing forward at the finish and not towards the floor.

It is also important to fully extend the hips when swinging the Kettlebell forward. You will never be able to properly propel the weight forward, if your hips can’t fully extend. The Unsuccessful Swingers technique… • Does a squat instead of a hip hinge. • Sinks the kettlebell handle below the knees at the bottom of the swing. • Rounds the back (possibly). • Raises the kettlebell in front

of themselves using the muscles of the shoulders. • Has soft glutes in the top position The correct technique for the swing…. Here is a step by step process for the correct kettlebell swing. • start position - grasp the handles of the Kettlebell with feet slightly wider than shoulder width apart • In a standing tall position switch on the glutes but Autumn 2014 | PTM | 33

PTM9.indd 33

28/08/2014 16:05:30

• •

• • •

• •

•

keep the spine neutral. While keeping the arms long and the shoulders relaxed, look forwards with the chest open lowering phase - start the swing by lowering the Kettlebell between the legs push the hips back. Continuing to flex at the hip – ultimately hiking the Kettlebell towards the buttocks Upward phase - drive through the heels whilst moving the hips forwards dynamically As a result of the powerful dynamic hip thrust the Kettlebell will arc upwards keep the arms relaxed as the Kettlebell arc height is a consequence of the hip thrust – at the top of the arc there will be some ‘hang time’ make sure the glutes are squeezed and the core braced begin the downward phase by letting the Kettlebell naturally drop between the legs push the hips back letting the Kettlebell swing between the legs.

The correct technique for the swing

Other basic kettlebell mistakes sing too tight of a grip Death gripping the Kettlebell is pointless and dangerous. Your hands and elbows become most at risk of injury. To avoid this, the best solution would be to relax your grip and hold the bell in the hook of the fingers rather than the meat of the hand. This will allow the kettlebell to pivot rather than rub against your hand.

mashing the forearms Kettlebell cleans and snatches change the bell's

34 | PTM | Autumn 2014

PTM9.indd 34

28/08/2014 16:05:36

position during a movement— stay in control of the motion so the bell doesn't fall down and smash into your forearms. To avoid this, Punch the Kettlebell upwards instead of swinging it while relaxing the grip and allowing the bell to gently catch against your forearm. ot following proper movement progression Too many people attempt exercises that they, and their bodies are not prepared to do properly. The most common area at risk for this is usually the back due to poor form. No other Kettlebell moves should be tried until you have the full understanding of the swing.

earing thick soled running shoes - While super-cushioned running shoes might be worn for leg

pounding runs on pavement, they aren’t ideal for Kettlebell training because they don’t allow for natural movements of the foot, ankle and lower leg. Running shoes tend to have a cushioned heel, which raises your heel off the ground and destabilizes your natural grip on the floor. The best way to train is bare foot as this will allow the foot to “root” to the floor and will help you from falling forward. However, thin soled shoes (such as Vivo shoes) will also allow the foot to have that “rooting” effect. oo much chalk Many people believe that chalk will stop your hands from hurting. This is incorrect, the chalk will help you grip the Kettlebell, and should only be used in small amounts when performing high skilled moves

such as the clean or snatch. Too much chalk will stop the Kettlebell from pivoting smoothly in the hand, causing friction burns.

The swing is meant to target the lower body, not the shoulders and arms Follow these tips and see if you can turn your technique from a Kettlebell squat and front raise to a Kettlebell swing! n If you are interested in learning more about kettlebell training check out Premiers Kettlebell Training and Master Kettlebell Instructor Training courses. Visit www.premierglobal.co.uk or call 0845 1 90 90 90 for more information.

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.

Autumn 2014 | PTM | 35

PTM9.indd 35

28/08/2014 16:05:36

Fitness

Corrective Exercise

The Need for Corrective Exercise By Perry Howard, Premier Training International Tutor

You’ll be amazed at how many clients reveal information about their individual aches and pains. It is these aches and pains that can be addressed through using a series of corrective exercises, which target specific areas that are causing the issues, towards a resolution of the problem. A personal trainer should always do postural assessments before training any client. If your car was missing a wheel, would you try and drive it? So why are many trainers missing this key component of a training programme out during their client consultations? Some trainers are giving corrective exercise techniques to their clients without a postural assessment having

been undertaken. Without an effective assessment, performing poorly targeted corrective exercise techniques can negatively alter movement patterns that perhaps didn’t need attention in the first place. Like they say - If it’s not broke, don’t fix it!

also reducing their pain. Talking with clients about corrective exercises also gives you an opportunity to demonstrate your postural assessments skills and your understanding of how the body works.

Some trainers are giving corrective A great way to introduce corrective exercises to clients is exercise techniques to to explain how these exercises their clients without a can help them reach their postural assessment fitness objectives faster, whilst

36 | PTM | Autumn 2014

PTM9.indd 36

28/08/2014 16:05:39

To achieve the maximum benefit from corrective exercises, clients need to perform them on a regular basis. If necessary, coach your clients to perform corrective exercises at home. You can help them remember what to do by providing written instructions that document exercise technique, frequency and duration.

strength (gluteus minimus, gluteus medius, gluteus maximus and hip external rotators). This is in conjunction with overactive hip adductor complex, which prevents proper stabilization of the femur. The hips then move into adduction and internal rotation during squatting, lunging, jumping, landing, climbing stairs, and even during running.

For example: - Knee’s moving inwards

To fix these issues there are a few techniques available to use. The first step would be to focus on the overactive muscles (adductor complex)

The main causes for the knee’s falling in are weak gluteal/hip

and returning these to their correct length. Form rolling will have an effect on the fascia of the muscle, allowing better neuromuscular connection, which will benefit any static stretching technique performed. After stretching, the focus moves onto strengthening exercises for the underactive muscles (gluteus group and hip external rotators). There will need to be logical progression through these exercises. A good starting point would be a floor bridge, performing two to three sets of 15 reps. Other exercises that could be performed are lateral band walking, moving onto one legged squats. The aim is to pick exercises that will focus on the gluteal muscles.

Form rolling will have an effect on the fascia of the muscle, allowing better neuromuscular connection, which will benefit any static stretching technique performed These techniques could be brought into any training session, or even performed by the client at home. A good corrective exercise program will help improve any client’s performance. n If you are interested in learning more about corrective exercise check our Premier’s Postural Assessment and Corrective Exercise course. Visit www. premierglobal.co.uk or call 0845 1 90 90 90 for more information.

Autumn 2014 | PTM | 37

PTM9.indd 37

28/08/2014 16:05:42

WORKOUT - feautre

Total

Body Fat

Burner

Featured & written by Ben Mars & Becky Wright

38 | PTM | Autumn 2014

PTM9.indd 38

28/08/2014 16:05:50

his workout is awesome for a number of reasons. It’s quick and effective, hits all the major muscle groups, elevates the heart rate and speeds up metabolism, turning your body into a fat burning machine. Plus it can be done anywhere and doesn’t require much equipment or space, just a single set of dumbbells or kettle bells and a timer is all you need. Just 10 minutes! Who hasn’t got 10 minutes? No excuses, grab your timer, let’s GO…!

One

Squat into shoulder press

stand with feet shoulder width apart, keeping the toes in line with the knees squat down. Lift the arms and push the dumbbells above the head.

The Workout: 1. Squat into shoulder press 2. Wide elbow bent over rows 3. High knee run 4. Push up geckos 5. Russian twists 6. Mountain climbers 7. Backward lunge swing kick 8. Triceps push-ups 9. Suicide planks 10. Burpees

Get started Equipment needed – one set of dumb bells (or kettle bells can be used as an alternative), timer/stop watch. Set your timer up for 10 rounds: 45 seconds work interval 15 seconds rest interval Complete as many repetitions as possible of each exercise in the 45 seconds work interval and use the 15 seconds rest interval to set up for the next exercise and catch your breath. At the end of the 10 minutes, grab some water and recover. For a more intense workout, reset your timer and go again for another round. Make sure you warm up first with 5-7mins of brisk walking, light jogging or perhaps skipping to increase blood flow to muscles and mobilise joints. It is also important to remember to cool down and stretch at the end of your workout.

Two

bent over rows

stand with feet shoulder width apart, keeping the legs and back straight, bend at the hip at least 90 degrees. Extend arms towards the floors and pull elbows high and wide to the side. Autumn 2014 | PTM | 39

PTM9.indd 39

28/08/2014 16:05:59

three

High knee run

Keep the back straight and chest lifted, run on the spot lifting knees to the chest.

High intensity move

Push up geckos

four

in push up position, bend at the elbows and lower the body to the floor, whilst bringing the knee into the elbow. Alternate sides.

Russian twists

five

seated on the floor, keep the knees bent at a right angle and hold the dumbbell by the chest and lean the upper body back. Rotate the dumbbell from side to side. 40 | PTM | Autumn 2014

PTM9.indd 40

28/08/2014 16:06:11

six

Mountain climbers

seven

in a high plank position, run the knees into the chest as fast as possible.

Backward lunge swing kick standing hip width apart, step one foot back into a lunge, keeping the upper body tall and straight. Swing the same leg forward, making sure to keep the leg straight. Alternate sides.

Triceps push-ups

eight

starting in a high plank position, bend at the elbows and lower the body to the floor and push up. Ensure the elbows glide the side of the body.

Autumn 2014 | PTM | 41

PTM9.indd 41

28/08/2014 16:06:23

nine

suiCide PlanKs starting in a low plank position, elevate the body up and onto the hands and into a high plank. Reverse the move back down into low plank. Alternate the leading side.

burPees

ten

start lying prone on the floor with hands underneath shoulders. Push up into a plank position, jump the feet forward and explode into an upwards jump.

42 | PTM | Autumn 2014

PTM9.indd 42

28/08/2014 16:06:40

POLE FITNESS TRAINING www.xpertpolefitness.com

Become an Whether you’ve been teaching pole fitness for some time or you want to get started, registering for an instructor training is one of the best moves you can make. Pole Fitness (QCF) is the ONLY Pole Fitness Qualification available in the industry and the most globally recognised course. With our 2-Day, 16 hour training accredited by ActiveIQ, Skills Active, REPS, AFAA, ACE & Fitness Australia, you’ll learn and master: The science behind each pole technique. How to ensure that participants of all fitness levels experience a safe and effective workout. How to construct a complete pole fitness class design from warm up to cool down. How to set the stage for the best overall participant experience. For more info and to register, visit:

www.xpertpolefitness.com

& LEADERS IN POLE & AERIAL FITNESS

Autumn 2014 | PTM | 43

PTM9.indd 43

28/08/2014 16:06:41

Endorphins â&#x20AC;&#x201C; A Natural High

By Hayley Kirby

Ever wondered why you feel so good after a hard gym session or why you get that exhilarating rush whilst on a rollercoaster? The answer is endorphins and they have all manner of effects on the body. The word endorphin (â&#x20AC;&#x153;endogenous morphineâ&#x20AC;?) literally means self made morphine or opiate. Endorphins are chemicals that are produced to send signals to target cells in order to evoke a certain response. They are produced by the pituitary gland when stimulated during exercise, excitement, pain and during a bit of excitement! They resemble opiates in their abilities to produce analgesia and a feeling of well being, as well as suppressing pain and effecting metabolic responses.

Change in mood state It has been well documented that exercise can help you recover from depression and prevent you from becoming depressed in the first place. Becoming fitter and healthier can boost your self-confidence and self-esteem. More than that, each time you exercise you are physically creating endorphins that improve your mood and suppress the negative effects of stress. When endorphins are released during exercise it suppresses

the release of cortisol (a major stress hormone). Prolonged high levels of cortisol have been known to cause blood sugar imbalances such as hyperglycemia. It can also decrease bone density and muscle tissue. High cortisol levels also cause high blood pressure and increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body. Do you ever crave chocolate when you feel a bit low or stressed?

44 | PTM | Autumn 2014

PTM9.indd 44

28/08/2014 16:06:42

That is because endorphins are actually stimulated by chocolate! They are also released when eating chillis but I know which one I’d prefer. Suppress pain Endorphins have the ability to suppress pain. When we exercise we produce lactic acid. I’m sure you’ve all felt ‘the burn’ when lifting weights or when sprinting. Most of the studies look at endorphin concentration with regards to the duration or intensity of the exercise being undertaken. Physical exercise that progressively gets harder causes endorphin concentrations to increase accordingly but endorphins increase exponentially when anaerobic threshold has been exceeded and when lactic acid levels are high. If you are training at these levels without pain it’s because your endorphins are kicking in but if you are experiencing pain it’s a very easy system to train. Your lactate threshold – your ability to work at your maximal aerobic capacity is easily improved through Fartlek or Tabata training. These training techniques work on speed play to switch the body between exercising aerobically and anaerobically. It pushes your lactate threshold higher, therefore improving anaerobic fitness.

of runners feeling tired after a run lasting over one hour, they actually feel euphoric. Relatively new research is showing that endorphins change ventilatory regulation during exercise. Endorphins slow breathing, therefore affect carbon dioxide levels. This means it takes the body longer to reach its anaerobic threshold. Endorphins also modulate appetite and can bring about satiety, which could explain why some people loose their appetite or are unable to eat as much after exercising. Endorphins have also shown to have a positive effect on the immune system. When endorphins are released they activate our natural killer cells thereby improving our body’s defenses.

Once again it has been proven that exercise has such major positive effects on our body. Exercise physically stimulates us to produce chemicals that help us cope with the daily stress of life. Not only those, these self-made chemicals also suppress pain, naturally boost our immune system and improve our feeling of wellbeing. Endorphins truly are natural highs!

Metabolic changes There are four types of endorphins and each can influence hormonal and metabolic response to exercise. One term ‘Runners High’ or ‘exercise induced euphoria’ is one example of this. Instead Autumn 2014 | PTM | 45

PTM9.indd 45

28/08/2014 16:06:43

Cycling Performance Specific Preparation Phase and VO2 max By Shaun Eden, Premier Training International Tutor

The key to performance is building a solid foundation (see Spring addition). Now this should have been covered in the general preparation phase mainly targeting the aerobic system and aerobic adaptations. Remember, the higher your aerobic system can work, the longer it will be until the lactate and associated by products start to build up and fatigue sets in, therefore increasing your lactate threshold (LT) and performance. This process of training is often described as ‘pushing the bar from underneath’.

Power (watts) Shows the sudden increase in lastate

450

Pushing the bar from underneath would mean shifting the lactate threshold to the right (see graph). You can now produce more power/watts before lactate accumulation sets in. i.e. you can go quicker or produce more power/watts for longer 300

275

250

225

Lactate Curve

200

150

Lactate (mmol/L) 18 16 14 12 10 8 6 4 2 0

Specific Preparation Phase Transition into a more specific

phase will bring you closer to racing threshold and above. This will mean, the inclusion of more anaerobic work. This type of work can be described as ‘pulling the bar up from above’, again moving the LT to the right (see graph) and, has shown similar benefits to some of the aerobic training adaptations:

46 | PTM | Autumn 2014

PTM9.indd 46

28/08/2014 16:06:44

• Greater red blood cell production • Larger stroke volume • Decreased resting heart rate • Increased capillary network density at the lungs and the muscle tissues • Bigger and increased number of mitochondria The inclusion of more higher intensity (above LT) work will however, also: • Increase the ability to sustain higher levels of lactate (pain threshold) • Improve the removal of lactate • Increase utilisation of Type II muscle fibers • Increase the oxidative capacity of Type II muscle fibers • Increased anaerobic enzymes and hormones • Increased capacity to work at or close to VO2max • Improve speed and speed endurance It should be noted that, although this phase will include higher intensity work, it will still require a significant level of lower intensity, aerobic threshold type work in order to maintain the aerobic improvements achieved in the previous phase. Vo2 Max and VO2 Max Intervals VO2 max is the maximal the maximum volume of oxygen that can be taken in and utilized in one minute during maximal exercise. It is measured as milliliters of oxygen a minute per kilogram of body weight (ml/ (kg-min)). VO2 max is one factor that can determine an athlete’s capacity to perform sustained exercise and is generally considered the best

Max Heart Rate (approx %) Anaerobic 90% VO2 max (90-95%) Anaerobic

85% 80%

Short Intervals -Sprint training <10secs -Sprint Endurance 60-120secs Medium Intervals -Vo2 max intervals 100% (90% maxHR) 3-5min intervals -Vo2 max intervals 95% (85% maxHR) 5-10min intervals

Lactate Threshold (75-90%)

75% 70% 65% 60% Aerobic Threshold (60-75%) Aerobic

Aerobic Long Intervals -Sub lactate threshold work (90% LT) 20- 30min intervals (75-85% maxHR) -Aerobic threshold (60% maxHR) -Recovery <605 maxHR

This pyramid represents a systematic and logical approach to training and performance, each stage is a stepping stone targeting a specific energy system, a specific set of adaptations with a specific type of training to optimize these. However it is critical to be aware that too much, or too much too soon, will not only compromise the foundation of the aerobic base but also the unique cellular chemistry and repair of the cells and result in you never reaching your full potential. It makes sense that harder training session should require longer/ more planned recovery. Studies have shown that slow twitch fibers (aerobic training), when fully depleted can be replenished in as short a time frame as 10-22 hours. In contrast, fast twitch fibers, when maximally depleted can take 24-48 hours to replenish (Piehl, 1974, Casey et al. 1995). indicator of cardiorespiratory endurance and aerobic endurance.

VO2 max is the maximal the maximum volume of oxygen that can be taken in and utilized in one minute during maximal exercise. It is measured as milliliters of oxygen a minute per kilogram of body weight (ml/ (kg-min)) Endurance athletes typically have a high VO2 max. Some studies indicate that training can increase VO2 max by up to 20 percent. A major goal of most endurance training programs is to increase this number or increase the ability

to work at or closer to it for longer. Many studies now show the ability to increase VO2 max may be genetically linked but the ability to train someone’s potential and/or sustain levels at or around VO2 max can be greatly enhanced by training. Vo2max is predicted as the speed you can maintain for 6-8mins. This can easily be assessed by a velocity at vo2 max test (max 6min ride to fatigue). This figure can be used to keep your vo2 max intervals consistent (can be measured in speed, heart rate or watts). The VO2 max intervals will progress your current training intensities to the next stage of training development, teaching your body to work at higher levels (above lactate threshold). Autumn 2014 | PTM | 47

PTM9.indd 47

28/08/2014 16:06:44

Within the highlighted specific preparation phase the main aims will be to continue to build the aerobic system with steady state exercise but now add more VO2max specific work/ higher intensities. Here is a typical ‘8 weeks of training’ example during this period. As previously stated, to maintain aerobic improvements and maximise anaerobic adaptation in this preparation phase training work will be performed at aerobic threshold and VO2max levels

Have confidence that your aerobic base will give you the foundations and LT and VO2 max intervals will enhance that fitness by adding the additional benefits of a well balance, structured and scientific plan

and poor performance. Have confidence that your aerobic base will give you the foundations and LT and VO2 max intervals will enhance that fitness by adding the additional benefits of a well balance, structured and scientific plan which will see you performing at your best come the competition phase. n

With the competitive component fast approaching it is important to stick with your plan. Too much to soon is likely to lead to fatigue

Interested in learning more about cycling? Then sign up for Premier’s Studio Cycling course by visiting www.premierglobal.co.uk or calling 0845 1 90 90 90.

Example: Year overview

Phase

Sub Phase

Jan Feb Mar Apr May Jun Jul Aug Preparation Preparation Competitive Season

General

Specific

In season

Sep

Oct Postseason

In season Rest (Nationals)

Nov Dec Preparation

General

Weeks 17-20 March Monday 2 hours (AT) Flexibility work

Tuesday VO2max 60mins (5 x 4mins @95 VO2max 4min rest)

Wednesday Thursday Rest Day 2 hours (AT) Flexibility Flexibility work work

Friday Saturday VO2max Long Ride 60mins (3-4 hours) (5 x 4mins @95% VO2 max 4min rest)

Sunday Family Day

Wednesday Thursday Rest Day 2 hours (AT) Flexibility Flexibility work work

Friday VO2max 60mins (5 x 4mins 100% VO2 max 4min rest)

Sunday Family Day

Flexibility work

Weeks 21-24 April Monday 2 hours (AT) Flexibility work

Tuesday VO2max 60mins (5 x 4mins @100% VO2max 4min rest)

Saturday Long Ride (3-4 hours)

Flexibility work

48 | PTM | Summer 2014

PTM9.indd 48

28/08/2014 16:06:45

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 PTM9.indd 49

CMYK / .ai

FIND US ON: 28/08/2014 16:06:45

Curing no-butt syndrome By Patrick Dale, Personal Trainer and Author

No-butt syndrome is an alarming and disturbing phenomenon. It can affect men and women and is really quite a major problem. Caused by ineffectual exercise programming and spending too much time on sat down, modern man is literally turning into a butt-less former shadow of himself although from the side, not much of a shadow is being cast! Too many people spend too much time exercising to get a six-pack which, ironically, is more of a product of diet than exercise. While is visible six pack does indeed look impressive, a well developed butt is actually more desirable in terms of both health and performance. Your butt is, in actuality, a muscle called your gluteus maximus or glutes for short. It is the biggest muscle in your body and potentially the most powerful. Its main role is

extending your hip backwards, for example when you stand up out of a deep squat or climb a flight of stairs. It is essentially the power zone of your body. Also, your glutes are responsible for stabilizing your hips which in turn protects your knees from excessive inward or outward movement. Weak glutes can cause lower back issues because if your glutes are not working to their greatest capacity, other muscles like your hamstrings

and lower back have to pick up the slack. More often than not, itâ&#x20AC;&#x2122;s the lower back that feels this extra overload and as any lower back pain sufferer can attest, back pain is as much fun as sitting on broken egg shells. Strong glutes are essential for effective performance of just about every daily and sporting activity including lifting heavy objects off the floor, walking up hill, sprinting, throwing a ball and even spinning out a fancy martial arts-style kick. Abs look cool, but

50 | PTM | Autumn 2014

PTM9.indd 50

28/08/2014 16:06:47

glutes are the uncrowned king of essential muscles. So why are well-developed arms two-a-penny but well-developed glutes a relative rarity? I believe it is because many people perform exercises sat down which, when you consider just how much of your day you spend in a chair of some sort, has got to be erroneous. Sitting down all day places your hips in a folded position which a) tightens up your hip flexors and b) slackens off your glutes. This means that, on the rare occasions you need your glutes to get involved in an activity that requires hip extension; they are caught napping and fail to answer the call. The result – a

back injury or knee tracking issues that could otherwise have been avoided. In addition to the functionality of these muscles, there are few sights that are worse than a pan-flat butt. Not only do your jeans fail to look their best, chances are that without anything to keep them up from within, they are likely to creep down to half-mast height. Buttcleavage is never, will never, can never be a good look. Ever. So, in this month’s workout, I would like to provide you with a prescription for building your butt and a) avoiding the musculoskeletal problems associated with no-butt

Exercise

Reps

Sets

Recovery

Training System

X band side steps

12 to 15

60 sec

Superset

Weighted hip bridge

Barbell back squat

12, 10, 8, 6

60 sec

Pyramid

Reverse lunges off step

12 to 15

30 sec

Superset

Romanian deadlift

6 to 8

60 sec

Superset

Kettlebell swings

15 to 20

syndrome and b) close the curtains on butt-cleavage due to low hanging jeans once and for all. The workout Perform this workout once or twice a week on nonconsecutive days and always start with a warm up including some light cardio, joint mobility and dynamic flexibility work. Ease yourself into the programme gradually but make an effort to increase the weights you use and reps you perform week by week. Follow the plan for four to six weeks and then revert to a less butt-specific workout unless you actually want a butt as big as J-Lo!

Exercises 1a & b and 4a & b are to be performed as supersets. Perform the first exercise in the pairing and then move immediately to the second. Only rest on completion of the second exercise.

X band side steps Targets: Glutes How to Perform: Stand on the middle of an exercise band with your feet together and the band crossed in front of you. Hold the left end in your right hand and the right end in your left hand. With a slight bend in your knees, take a step to your left and then a step to your right against the resistance offered by the band. Continue for the prescribed number of steps. Tips: This exercise is designed to fire up your glutes and is an activation exercise as opposed to a workout. Don’t over-exert yourself on this exercise – there is a long way to go! Move immediately to the next exercise...

Autumn 2014 | PTM | 51

PTM9.indd 51

28/08/2014 16:06:48

Weighted hip bridge Targets: Glutes, hamstrings and lower back How to Perform: Lie on your back with your legs bent and your feet flat on the floor. Hold a dumbbell or medicine ball across your hips. Push down through your heels and push your hips up until your knees, hips and shoulders form a straight line. Lower your butt back down to the floor and repeat.

Barbell back squat Targets: Quads, glutes, hamstrings â&#x20AC;&#x201C; entire lower body really How to Perform: Rest and hold a barbell across the fleshy part of your upper back. Stand with your feet shoulder-width apart with your toes turned slightly outward. Lift your chest, inhale, push your hips backwards and bend your knees. Without leaning too far forwards or rounding your lower back, descend until your thighs are parallel to the floor. Drive down though your heels and stand back up. Take a breath and repeat.

52 | PTM | Autumn 2014

PTM9.indd 52

28/08/2014 16:06:54

Reverse lunges off step Targets: Quads, glutes, hamstrings â&#x20AC;&#x201C; entire lower body really How to Perform: Stand on a four to six inch high step with your feet together and your hands by your sides. Take a large step to the rear while keeping one foot on the step. Bend your legs and lower your rear knee to within an inch of the floor. Drive off your rear leg and stand back up on your step. Perform another rep leading with your opposite leg. Continue alternating legs for the duration of your set. Tips: Make this exercise more demanding by holding dumbbells. Keep your torso upright to avoid overly stressing your lower back.

Kettlebell swings Targets: Glutes, hamstrings, lower back How to Perform: Hold a kettlebell in both hands and stand with your feet shoulder-width apart and your knees slightly bent. Hinge forwards from your hips, push your butt back and lower the kettlebell between your knees. Explosively drive your hips forwards and use this momentum to swing the kettlebell up to shoulder-height. As the kettlebell swings back down, push your hips back and get ready to perform another repetition. Establish a good rhythm of around 30 swings per minute and stick with it for the duration of your set. Romanian deadlift Targets: Glutes, hamstrings, lower back How to Perform: Hold a barbell with an overhand shoulder-width grip and stand with your feet hip-width apart. Bend your knees slightly but then keep them rigid for the duration of your set. Push your hips back and hinge forwards from your hips. Lower the bar down the front of your thighs to just below knee-height. Slowly stand back up and repeat. Autumn 2014 | PTM | 53

PTM9.indd 53

28/08/2014 16:06:56

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

PTM9.indd 54

28/08/2014 16:06:57

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)

PTM9.indd 55

28/08/2014 16:06:58

THE BEST PT TOOLS AT THE BEST PRICES • Kettlebells – Black Series, Coloured Cast & Pro Competition

• Bison Bags, UK-made with 2 Year Warranty

• Bison Plates, all sizes available • Ast Dual Strap Suspension Trainer, only £40.00

• Boot Camp – Kit out your

Boot Camp here – contact us for bespoke quotes

• Mobility Range – Rollers,

Trigger Point Balls & Floss Bands

CONTACT US DIRECT FOR BESPOKE QUOTES OR TO VISIT OUR SHOWROOM T: 01922 618 780 E: sales@wolverson-fitness.com W: www.wolverson-fitness.com

FUNCTIONAL STRENGTH & CONDITIONING EQUIPMENT

available Premier to ALL Member Training wolverso s ~ Visit n to use yo -fitness.com Training ur Premier discount Appli Code sup cable to web ord p e lied by P rs remier Tra only. ining Dir ectly.

Wolverson Fitness, Unit 6, Gill & Russell Business Park, Wharf Street, Walsall, WS2 9ES

PTM9.indd 56

28/08/2014 16:06:58