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Walk
for Wards fundraiser
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SS FITNE and Do’s Don’ts
Digital fitness
NUTRITION for health and sports performance
News in the
spotlight
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WELCOME
THE summer is over, autumn is closing in and the 9th edition of the ProFit eMagazine has arrived. For many of us this signals the start of our preseason regimes, hours of hard training to work off that summer belly and get back in shape for the first game of the year. With this in mind a main feature for this edition has been nutrition. Nutrition is not only important for when you are training heavily before a season but also during it as well. It has obvious health benefits as well as improving sports performance which can be found on page 6-9 and page 20. Additionally another issue with getting back on the saddle can be overworking. If you’ve had a rest or taken time out from training and want to start again to get back in a team you may not properly know your limits. Therefore pages 14–16 deals with the problems associated with ‘burnout’. Also featured in this editon is your fitness do’s and don’ts – pages 12-13 and how to build your own fitness business in the digital age – pages 18-19, which can be daunting in such a competitive industry. Hope you enjoy… FANCY YOURSELF AS A FITNESS WRITER? We are already looking for fitness professionals to contribute editorial for the next edition of ProFit eMagazine, set for release in the Spring! Contact Tom at tom.sunderland@r3group.com to register your interest now. In the mean time, why not become a resident blogger for Professional Fitness. From today you could have your blog feature on our website as little or as often as you like. ENGAGE WITH US Don’t miss out on the latest topical fitness discussions by engaging with us on Facebook www.facebook.com/professionalfitness and join our growing audience on Twitter @ProFitInsurance. For further information visit our website www.professional-fitness.co.uk. www.professional-fitness.co.uk
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CONTENTS
profit Editor-in-chief Ollie Davies Editor Tom Sunderland Web Editor Chris Haigh Design & Production Editor Jo Ward Advertising Sales Tom Sunderland 01473 220164 tom.sunderland@ r3group.com
3
Welcome
5
6-7
Nutrition
Fitness spotlight
8
9
Fitness fundraiser
Weight management
12-13
Fitness workouts
14-15
Overtraining
18-19
Digital fitness
20
Healthy diet
No part of this magazine may be reproduced without the prior permission from the publisher. Reasonable care is taken to ensure that Professional Fitness Magazine articles are as accurate as possible, at the time of publication. No responsibility can be taken by Professional Fitness for any errors or omissions contained herein. Responsibility for any losses, damages or distress resulting from adherence to any information made available in the Professional Fitness Magazine is not the responsibility of Professional Fitness. The opinions expressed are those of the contributors and do not necessarily reflect the views of Professional Fitness. Professional Fitness is a trading name of Harrison Beaumont Insurance Services Ltd who are authorised and regulated by the Financial Conduct Authority, reference number 303968. Registered Office: Globe House, 24 Turret Lane, Ipswich, Suffolk IP4 1DL, registered in England and Wales, number 4582221. PF127 (0914)
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FITNESSSPOTLIGHT
spotlight News in the
Sports Watches: The latest technology boom PREVIOUSLY the world’s technology fairs have focused on gamers and toys with the hopes of making the best robotic device. It seems that now though the focus has moved onto sports tech and in particular running gear. The most popular in this particular arms race has been the running watch. Containing inbuilt GPS trackers, they calculate the exact distance of your run while timing your progress. All data is easily downloaded onto your tablet or computer so you can analyse your performance over a set time allowing for a more accurate indicator of improvement or decline helping you perfect your training regimes. Some watches even show where other people have run and the times they have set. This gives you the ability to compete while not entering a formal race and have your very own claim to fame. While the TomTom range, below left, has the highest acclaim for its ease of use making it the most popular, it has been known to have problems with its GPS making it slow to connect
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to satellites and the last thing you want is to be hanging around at the bottom of your drive, getting cold, waiting to go on your run. Therefore another great alternative is the Garmin range, below, this is at the cheaper end of the market and so has slightly less functions but importantly it has the most secure GPS connection making it convenient to use and fulfils its primary functions perfectly. The top of the range are the Timex smartwatches, below right, (yet to be released), while being the most expensive, the newest options have built in mp3 players and messaging capabilities so you can keep up to date on your run while reducing the need to take a bulky IPod with you instead. These watches only scratch the surface to the new ideas that are constantly being thrown out into the world of fitness gadgetry and with the market growing it doesn’t seem like it’s going to slow down anytime soon. With this in mind, we here at Professional Fitness can’t wait to see what the next big development will be in this industry.
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Nutrition for health and sports performance By Sharon Clare HEALTHY EATING CONCEPT OF NUTRITION Nutrition is an area in health and fitness where new discussions are being made all the time. Physical activity needs a constant supply of fuel and food and nutritional properties are important to optimise performance. This is especially important to competitive athletes and people who train intensively and with heavy loads or long endurance athletes. Good nutritional planning and preparation mean the difference between winning and losing and preventing illness and injury. Misinterpretation and misleading nutritional information can lead to confusion and poor nutritional practice. As a sports and exercise nutritional advisor it is important to provide up to date accurate scientifically proven nutritional & dietary advice. Healthy eating involves choosing the right types of foods and the right balance of nutrients and energy to maintain optimal health. For a typical healthy adult it would be beneficial to follow the government backed 6
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healthy eat well plate guidelines of eating plenty of starchy foods, eating lots of fruit & vegetables (no less than 5 portions per day), eating plenty of fibre, at least 2 portions of fish per week including one of oily fish and also cutting down on saturated fats and sugars in foods. It also recommends cutting down on salt intake in the diet (no more than 6 grams per day for a healthy adult) and maintaining a healthy body weight and drinking plenty of water and fluids. SPORTS PERFORMANCE CONCEPT OF NUTRITION Good nutrition is especially important in recovery from exercise between training sessions. The body adapts to the demands of training intensity and volume, so all sports people must ensure their diet meets demands on their body. Athletes are required to peak and taper for competitive sport and training and competition programs can change on a daily basis. So timing of meals is especially important as well as energy and nutrient requirements and also weight management is important for most sports. www.professional-fitness.co.uk
NUTRITION
GENERAL RECOMMENDATIONS FOR A SPORTS ATHLETE n Ensure diet meets demands placed on it. n Plan well in advance and fit meals and snacks around training and work schedule. n Recognise rest days and the importance of replenishing nutrients and energy for fuel pre post and during exercise. n Stay within government national standard food guidelines for recommended nutrient values.
fresh, natural, organic/chemical and preservative free sources as possible. To enhance health benefits and sporting performance and prevent illness and injury. n www.bodycoachfitness.com
In conclusion whether eating for health and/or sports performance it is important to obtain nutrients and fluid and energy requirements from a healthy varied and balanced diet preferably from www.professional-fitness.co.uk
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WEIGHTMANAGEMENT
Hunger is never the trigger to eat By Marion Foreman
W
E have heard so much recently about weight management – knowing that most people are now overweight and an increasing number are obese. Well that’s great news – at least there will always be a demand for high level PTs like us to help people to manage their weight. But hang on – the government (thanks NICE!) now think that the answer lies in gastric banding – or any other sort of surgery designed to limit the amount of food a person can get into their stomach at any one time. Well, have we got news for them? I have worked extensively with a client base of obese people and for them, hunger is never the trigger to eat. Gut wrenching, head spinning hunger is not on their radar. If hunger were the trigger, none of us would ever get overweight – we all have a brilliant system that tells us when we are full and therefore that we don’t need any more food. We eat for all sorts of reasons, ask your clients (ask yourself perhaps?). We eat because we are happy, sad, stressed, busy, bored – I could go on… I can quite easily eat just because it’s there and I fancy it. Sometimes I eat just because I am in the kitchen. I eat 8
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when I am full. Clearly what needs to change is what is happening in my head – not what is happening in my stomach. Now, don’t get me wrong, I am not saying that a good NHS bariatric service is unaware of this much needed paradigm shift, but do they really have the resources to work as closely with a client as we do? Can they offer the support that we can? Do you think that the public really understands that gastric banding is only a part of weight management? It’s not a magic wand. The possibility exists that this type of surgery will be seen as a quick fix (which it quite often can be initially), requiring little input from the patient (as they have now become). Perhaps a bit of notoriety for ‘having surgery’, a bit of much needed attention, but not a great deal of mind set changes. Understanding the relationship with food is a long and complex journey, putting food back where it belongs in a client’s life is hard work, requiring goal setting and accountability and it can be painful – but it doesn’t require an anaesthetic or a scalpel, It doesn’t need a balloon to be inserted and inflated. We can help people to maintain a healthy weight, to live a healthy life style – get out there and shout about it! www.professional-fitness.co.uk
FITNESSFUNDRAISER
Fitness fundraiser will support different hospital departments
A
NEW fitness fundraiser which allows participants to choose exactly which part of West Suffolk Hospital they would like to support has been launched. ‘Walk for Wards’ gives people the chance to decide whether to walk or run a single 10k event, complete 5k for five days or 10k for 10 days, all in aid of West Suffolk Hospital Charity. Participants can choose their own route, giving them the flexibility to plan their fundraising around their work or home life, and are also able to use their local gym for added convenience. The fitness challenge has been launched following the success of a similar event – 10k for 10 days - last autumn. Dave Gooderham, fundraising manager, said: “We received some fantastic support for our 10k for 10 days event last year, and raised more than £4,000 for West Suffolk Hospital Charity. “This time, we wanted to give our fundraisers even more flexibility about how, when and where they complete their challenge, and whether they work with friends or cover the distance alone.
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“And, unlike last year’s event, we want our fundraisers to tell us which area of the hospital they would like to support. We guarantee that every single penny goes to the ward, piece of equipment or fundraising campaign of their choosing.” Participants are encouraged to take part between Thursday 9 October and Saturday 18 October, although, in keeping with the ethos of the event, these dates are not set in stone. There is no entry fee to take part, although people are being encouraged to raise a minimum of £35 in sponsorship. n For further information or an information pack, contact the hospital’s fundraising team on 01284 712952 or email dave.gooderham@wsh.nhs.uk.
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“ happen to me... ” PROFESSIONALFITNESSINSURANCE
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Insurance will not necessarily be at the fore front of your mind after qualifying as a personal trainer or fitness instructor, but in today’s increasingly litigious society, it is essential that you ensure you adequately protect yourself and your business
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S a professional fitness instructor or personal trainer, the most important element of insurance will be against potential public liability and professional indemnity claims, made by your clients. The growth of the “no win, no fee” climate has seen people encouraged to take legal action after injury. This could leave you potentially vulnerable if a client were to claim that their injury was sustained as a result of your incorrect instruction. If a client were deemed successful in their claim, the courts could award damages against you and without insurance you would be facing a large bill that could potentially end your business and livelihood. Most liability claims occur many months, even years, after the alleged incident actually took place. Finding a policy that offers occurrence based cover, means an added benefit of being covered up to 3years after an alleged incident occurred.
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8and don’ts Fitness do’s
A
UTUMN has arrived and despite the changing weather there is still some lingering summer sunshine that has inspired many to tone up, lose weight and get in shape. Fitness expert Dee McCahill of Million Dollar Fitness has created a top tips list of do’s and don’ts to maximise your performance so you can enjoy working out in the heat without wilting away in the autumn sun. Dee says: “Autumn is my favourite season it really opens up a whole load of potential activities to mix up your workouts; you can go for bike rides, long walks, games in the park, outdoor jogging or running and swimming in the sea or pool.” “The motivation to get out and do something is far greater than when it becomes cold and miserable outside. But there are potential pitfalls you can fall into, so here’s my guide on how to prepare yourself and get the best out of your outdoor workouts.”
1
Do drink lots of fluid Hot weather and sunshine causes the body to sweat more and this will increase during even mild exercise like walking, so make sure you replace the fluids you are losing or you will run the risk of dehydration. Don’t wait for your thirst to tell you when to drink. Once you start thinking about a
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nice, cold glass of water, you’re probably already 1 to 2 percent dehydrated. Try to drink a pint of water about an hour before working out and also rehydrate after your workout.
2
Don’t eat protein before working out Eating protein can increase your core temperature which when working out in warm temperatures could cause heat shock. You are much better off reloading on protein after your workout.
3
Do lower your core temp before working out Ice based drinks drink about an hour before exercise or having an ice cold bath or shower can lower your core temperature which will help your maximise your performance and delay the effects of the warm weather on your body.
4
Don’t work out between 12 and 2 The midday sun is obviously when temperatures and UV exposure is at their highest points so try to avoid this time of the day to work out in.
5
Do get outside The sunshine won’t last forever so make the most of it while you can because before you know it it’ll be dark and cold again.
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FITNESSWORKOUTS
6
Don’t forget sunscreen Protecting yourself against sunburn, sun stroke and harmful UV rays is really important and people often neglect the most basic protection which is sunscreen. Even when it’s cloudy overhead UV rays can still be damaging to your health so don’t underestimate the power of the sun.
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Don’t swim with a naked face Many swimmers assume that because their heads are usually halfway underwater, they don’t need sunscreen on their face. The sun’s rays bounce off the water and the ground below to penetrate the skin on both sides of your face, making you prone to serious UV damage.
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Don’t load up on junk when you go out. Ice cream stands and high-calorie barbecues are bound to put a damper on your diet, so stay clear of these temptations by being prepared. Pack a cooler with tons of ice, bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and lots of fruit. You’ll feel healthier and happier after your day out. SOURCE: sourcewire.com
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Burning the candle
at both ends In this article we look at the symptoms of overtraining and talk to an elite cyclist and former Team GB canoeist about their experiences
I
NTENSE, regular working out, running, cycling, CrossFit [insert your favourite sport or gym workout here] can be motivating and addictive along with a huge grin factor. Its fabulous to spend time doing something you love that is also making you healthier & stronger. However, endurance sports, explosive sports and gym-based workouts can lead to overtraining, or its less dangerous cousin – ‘overreaching’. This can seriously impact your training plans if aiming for an ‘A’ race or big goal. Here’s how to recognise the signs and, if your training has taken you over the precipice: THE SYMPTOMS OF OVERTRAINING SYNDROME (OTS) These include feeling rundown, an emptiness in the key muscle groups and not being able to complete your workouts. For example, a keen runner might feel heavy legged and may even be catching constant colds & suffering cold sores. Sometimes the fatigue is so great that mentally & motivationally, there is no willingness to train hard and for PTs your client may even dread that next session on the plan. USE YOUR HEART RATE… Regular measurement of 14
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resting heart rate (RHR) provides an indicator of overdoing it. Measure your RHR every morning for 2 weeks before you roll out of bed, count your pulse for 20 secs, multiply by 3 and record on a device beside your bed. An invrease of more then 5bpm can be a sign of overtraining. Biochemically, an inability to take the heart rate into the higher HR zones during intense interval sessions is a key indicator that rest and recovery are needed and needed pronto! WHAT’S THE DIFFERENCE BETWEEN OVER-REACHING AND FULL-BLOWN OVER-TRAINING? Talking to a range of different fitness people and athletes, the differentiating factor seems to be the depth & scale of the tiredness. Full over-training takes longer to recover from, whilst recovery from over-reaching may take just a week. Initially thought the symptoms of deep fatigue, heavy legs and lethargy will be the same. Overtraining often occurs when athletes try to continue training & “push through” the fatigue. YOU’VE OVERTRAINED, WHAT DO YOU DO? The first thing to do is plan your recovery – try halving your regime for 4 weeks to see if your mojo returns. That’s a shocker for the gym addict or www.professional-fitness.co.uk
OVERTRAINING
runner who likes “to get the miles in”. Just imagine not being able to do your regular classes, the worry of weight gain and shape-loss, the void created by a lack of training. The good news is that with quality rest, decent deep REM sleep & good hydration the body & mind can recover quickly. WHAT ABOUT THE LOST SESSIONS? An approach I recommended to one of our aspiring Marathon clients, Sean Orford, was to focus on improving mobility and flexibility with Yoga & the foam roller. Sean did several days of Yoga and meditating back to back. When he began to feel fresher, he returned to training at a lower intensity & distance. Staying in the lower heart rate zones also let the big heart muscle recover too. OVERTRAINING DOESN’T DISCRIMINATE BETWEEN AMATEURS AND PROS The likes of our Team GB heroes Farah, Brownlees’ et al will suffer from over-reaching www.professional-fitness.co.uk
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OVERTRAINING
only occasionally thanks in part to being professionals and being paid to rest & adapt. Top amateur cycle racer David Zelaskowski holds a full-time job while also coaching aspiring cyclists. He gave up teaching Insanity fitness classes because he could not recover fast enough for his next hill repeats session or road race. As David puts it: “you can’t out-rest over-training and no matter how many ice baths you have you still don’t recover.” He emphasises the need to have proper muscle recovery after hard workouts and also to have proper mental recovery too. In years gone by David had overreached by working long hours, training hard and then racing. In races he noticed “a pattern of bad decision-making that meant I missed key breaks and sprints which was due to mental fatigue alongside physical training overload.” Former Team GB canoeist Colin Cartwright now operating Cartwright Fitness supplies recalls “we used to train in the Eastern Bloc style… heavy volume training, sometimes 3 sessions per day – canoeing, strength & conditioning and do this on back-to-back days. I was regularly super-tired, going onto the water feeling lethargic and trying to train through it but not hitting the numbers I needed to. Cartwright learnt that 16k hard training on the river plus heavy resistance training 16
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in the evening doesn’t equal great results. He says: “Nowadays I’d rather peak train for 12 weeks within the year than train full-on for 52 weeks. Listen to the body, its hard to back-off but you will get stronger in recovery. My times now, on lower volume better quality training as good as they were 10 years ago. Makes me think what I might have been able to do with better recovery patterns built into the plan” Even most pro-athletes don’t complete the year without injury & fatigue and they eat properly and they train correctly, they have the expertise of coaches, physiotherapists, nutritionists and sport scientists to support them. (And they don’t have to contend with late nights, demanding bosses, family commitments, full-time jobs and other commitments, like the rest of us.) The only stress on their system is exercise, whilst for the average recreational exerciser stress bombards us from all angles. n Conrad Rafique is a Fitness & Motivation Coach and runs Rock Mountain Fitness. He graduated as a Master Trainer from The European Institute of Fitness and has competed in a range of Trail Marathons, road marathons, Halfs and 10ks. He has recently returned to the track with new spikes. www.professional-fitness.co.uk
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Building your
S
By Gemma Quinnell
TARTING a Fitness Career can be daunting. In such a competitive industry it is important not only to find your niche but to market yourself well. In the age of digital technology I explore 5 ways to grow your business with an on-line presence.
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Website In the 21st Century very few businesses survive without a website. A welldesigned website ensures that clients can access information easily and encourages the user to decide whether your product or service is right for them before they buy. This is the place for you to really sell your services and identify why your client should choose YOU. Websites vary from single page sites to welldeveloped websites with several pages, booking systems, shopping areas, contact forms and more. You should also consider having your websites designed so it is compatible with mobile formats such as phones and tablets too. Needless to say a website really is the first thing you should set up when establishing your business.
2
Twitter In 2012, Twitter was said to be the fastest growing social network – and it’s easy to see why! With brief posts to capture interesting
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DIGITALFITNESS
fitness business in the
digital age content, Twitter helps you to grow Followers who in a sense, “follow” your posts and engage with you. The exciting thing about Twitter is that it’s easy to attract new clients. Whereas other social networking sites only display content to people who have already chosen to receive updates or who you have invited and approved to receive updates, Twitter’s posts are available to everyone. This way, people who would not have known otherwise that your business existed can become engaged in your content. Consequently Twitter really is an excellent way to build your client base.
3
Facebook With over half of the internet population using Facebook, there is no escaping that using it for business can be a powerful tool. Facebook allows you to post videos, pictures and comments about your business to your own special business page. This way you do not have to worry about personal details or private information being exposed to strangers. People who “like” your page also have the option to share your page with their friends and therefore your products and services can be exposed to a huge population of internet users who have an interest in what you provide,
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consequently leading to new clients and brand awareness.
4
LinkedIn This a great tool for posting your CV and focusing on what your business offers. Through LinkedIn you can apply for jobs and also network with other users who have similar interests to you, who potentially may want to purchase a product or service from you.
5
You Tube The popular web-based channel allows you to upload videos to share with the public (or you can choose to set up a private channel so only authorised people, such as current clients, can see your videos). It is no secret that You Tube has launched the careers of some better known pop stars so there’s no reason why it can’t launch your fitness career too! You Tube is particularly useful in encouraging clients to engage with you so that they then subscribe to your other social media sites or visit your website regularly too. Overall, in the 21st Century, social media really is an excellent way to market yout business and build your client base! n Gemma Quinnell’s Health, Fitness & Dance www.gemmaquinnells.co.uk
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HEALTHYDIET
Customised diet plans tailored to your lifestyle We’re a nation that is so busy that we don’t always have time to eat what we should or even when we should
E
ATING badly can often come down to not knowing what we should be doing for our individual lifestyle and habits. Despite the wealth of diet information online, this can often be contradictory and not tailored to your individual requirements. Everybody is different, and this confusion simply leads to giving up on the good diet intentions as soon as it becomes apparent the results you are looking for are far too slow to appear. That’s where Eat and Think can help. Kelly, Veronica and Louise created Eat and Think after they recognised that a healthy diet is something of a food minefield. As professional, highly trained dieticians, they wanted to make the high quality nutritional advice that they offer every day in oneto-one consultations accessible for all. And so Eat and Think was born. The brand new Eat and Think website provides you with access to all the information you need to eat well and live a healthy lifestyle. For just £4 a month, you will receive a weekly “Eat Like Us” meal plan, providing a list of ingredients and recipes for every meal throughout the week. These delicious
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meal plans balance a healthy daily diet with the right mix of treats. With Eat and Think you work to an 80/20 ratio, because they recognise that not everyone can be 100% good all of the time! The new website launched in Spring 2014, also incorporates a tailored service – The Nutrition Passport. After supplying in-depth details of your diet and lifestyle through your member area, the team will analyse your diet, health conditions, lifestyle and goals. From this, you will be supplied with a highly detailed, comprehensive report, recommending the required changes to improve your diet and achieve your personal aims. There are currently 13 Nutrition Passport reports available. These include conditional based reports such as Diet controlled diabetes, Heart health and Polycystic ovary syndrome, as well as goal-driven reports including Fertility, Weight reduction and Your big day. Each customised report is printable, and can be viewed across a whole variety of mobiles and tablets, allowing you to consult your report at home, at work, or on-thego, making it easier than ever before to reach your diet goals, and keep your enthusiasm high. n Eat and Think Limited UK www.eatandthink.co.uk SOURCE: journalism.co.uk
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anyone, anywhere, anytime
Via a Unique ID number, safety24.co.uk can offer the assurance of safety, 24 hours a day, 7 days a week from anywhere in the world If something were to happen to you or a family member, if you were to injure yourself whilst alone or become separated from your group, it would be comforting to know that there is someone who has all your medical details including any allergies or specific medical requirements and also the contact details of your specified next of kin.
0844 875 3506 www.safety24.co.uk @Safety_24 safety24.co.uk is a trading name of Harrison Beaumont Insurance Services Ltd, Registered Office. Globe House, 24 Turret Lane, Ipswich, IP4 1DL. Registered in England and Wales,
www.professional-fitness.co.uk Company number 4582221 RA016 (1013) issue 9
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Have you joined ou r af filiate scheme? It’s FR EE & EASY!
THE PROFESSIONAL FITNESS AFFILIATE SCHEME DELIVERS; n n n n n
£ 10 commission for each new policy F urther commission of £10 on renewal of policies M onthly commission payment statements U nique affiliate member code to track your paper-based introductions Unique link from your website to Professional Fitness to identify your online introductions
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