PT Today Winter Issue by PT Today

KAMAL

MAMEDOV

3 Strategies to gain size, how to gain your next 6KG of muscle in the next 6 months

FABIO WARDLEY

Exclusive interview with Britains next boxing legend in the making

HAYLEY SINCLAIR

Keeping control of your intake this holiday season

THE BAKERS BODY

Amazingly tasty and nutrition recipes from our resident baker Karen Thomas

WRITTEN BY PERSONAL TRAINERS FOR YOU Winter Edition www.pttoday.co.uk

Serious about fitness

Experts

WELCOME TO THE WINTER ISSUE OF PT TODAY MAGAZINE

BEN COOMBER My journey in the fitness industry was a personal one from a battle with obesity at age 18 that spurred a keen interest in nutrition. Now a performance based individual I train and play rugby, blending my nutritional knowledge from both 1st hand experience, the science, and a potent background of coaching athletes and personal trainers. Check Ben out at www.bencoomber.com HAYLEY SINCLAIR is a North London PT assessor, L4 Personal Trainer & owner of Limitless Personal Training, specialising in pre & post natal, fat loss, strength & conditioning & nutrition. On a mission to get everyone moving, whatever age or ability. www.limitlesspersonaltraining.com JASON WATSON Heyo! I hope you enjoy my unique insights into the worlds of; Fitness, Business and Lifestyle Management! In my articles, you’ll discover crazy knowledge bombs based on my experience in the industry as well as my perspective on business development. This has all contributed to co-founding and developing two companies; Fortitude Fitness and Fortitude Fit.Co, whilst building my social influence at the same time, allowing me to touch the souls of many! Enjoy the Magic - @rusticsoull Say hello to your new fitness guru - KAMAL MAMEDOV. I’m the Cofounder of Fortitude Fitness - the most atmospheric gym in Suffolk, Personal Trainer, Sports Massage Therapist and an Instagram Influencer. In 2019, we’ll cover the hottest health and fitness topics, as well as bodacious business and lifestyle tips. I hope you enjoy my 2 latest articles on Gaining Size Page 30 and 3 Secrets to Becoming a Successful Personal Trainer Page 26. KAREN THOMAS Just a single mumma training, baking and raising a boy. I graduated in Business but spent 13 years in Education as a primary school teacher and specializing in special needs & vulnerable children, before qualifying as a PT & nutritional advisor. Between 2012 and 2015 I was part of the England Touch Rugby Mixed squad and then decided to take myself to stage. In the past two years I have coached myself, as a natural athlete, to three British Finals.

As the nights are drawing in and the central heating is now a constant in my house, I am reminded of the dedicated guys and girls who are out in the parks and open spaces around the country holding the flag for outdoor fitness. Keeping the Christmas bulge at bay. We have some fantastic content from our new contributors, and would like to welcome Kamal, Jason, Karen, Hayley and Ben to the pages of PT Today. Over the coming months we look forward to hearing form these great experts about their experiences, how to maximise your training revenues, and the best strategies to keep your clients focused or help them gain size. There will be something for everyone in the coming 12 months. In the mean time we hope you enjoy the new issue of PT Today magazine as ON THE COVER: Regular expert, and managing partner of Fortitude Fitness, Kamal Mamedov.

much as we enjoy putting it together. We are always wanting to hear from our readers, or indeed if you have a topic that you would like to discuss, please do get in touch and hopefully we can give you a platform and start a conversation. In the mean time, check out our exclusive interview with Fabio Wardley (Page 32), take a look at 3 Strategies to gain size by expert Kamal (Page 30). Ben Coomber looks at what makes fitness so complicated and how you can over come the concerns (Page 20) and Where to wellness Holiday in 2019 (Page 40). From all of us here at PT HQ, have a great Christmas and New Year, we look forward to brining you the next issue of PT Today in January 2019. Merry Christmas to all

Myles

@PTtodayMagazine @_PTToday @pt_today

www.pttoday.co.uk

Publisher: PT Live Limited | Editor: Myles Davies myles@ptlive.co.uk | Design: Lynn Brady @ Mutual Media Sales: Daren Stainton daren@ptlive.co.uk | General: info@ptlive.co.uk | Data Officer: dataofficer@ptlive.co.uk Accounts: accounts@ptlive.co.uk PUBLISHERS: PT Live Limited, 62 Anglesea Road, Ipswich, Suffolk, IP1 3PN COMPETITION T&C’S: Competitions open to residents of the UK only except employees and relations of the publisher. All entries must be aged 18 year or over. One entry per person. Only complete entries will be counted. Prizes subject to suppliers terms and conditions, and cannot be exchanged.

Winners agree to have their name and town (example: John Smith, Ipswich), printed in future issues to promote the prize winners. Editors decision is final. PLEASE NOTE: Points of view expressed in articles by contributing writers and in advertisements included within Personal Trainer Today Magazine, do not represent those of he publishers. While every effort has been made to ensure the accuracy of the information

contained in Personal Trainer Today Magazine, no legs responsibility will be accepted by the publishers for incidents arising from use of information published. All rights including moral rights reserved. COPYRIGHT: No part of this publication may be reproduced stored in a retrievable system, or transmitted in any form or by any means without the prior writers content of the publishers. PT Today Ltd.

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CONTENTS 7

7 Kamal Mamedov

Introduction to our cover star and expert panel member looking at what he will be discussing in the coming issues of PT Today.

8 Jason Watson -

Implementing a fitness routine to improve live efficiency, Jason is cofounder of Fortitude Fitness with Kamal. We look forward to hearing more from him in the coming months

Hayley Sinclair from Limitless Personal Training - Mother of 2, Hayley Sinclair talks about how she got into the industry and her wants and desires for 2019 and beyond.

Karen Thomas Karen is our resident craft baker, owner of fitness brand The Bakers Body we look forward to her cooking up a storm in 2019.

Ben Coomber - Nutritionist, PT, and number 1 rated

Serious about fitness

podcast host on ben Coomber Radio, we get our new contributor and find out how he got into the industry.

Fitness Focus Our monthly look at new trends, products and news from the fitness industry.

Christmas Stocking Fillers - Looking for that something extra or a last minute Christmas gift? Check out these fitness buys for some additional inspiration.

grandiose ideas as we go. This month it’s boxing…

Why is fitness

so complicated? Ben Coomber looks why people find fitness complicated a in an information age.

5 Boxing workouts that will have you punch up a sweat with Manny The Emperor Edwards.

Jordan Fitness top ten Personal Trainer best buys, ideal for any workplace or gym floor ensuring you have everything you need to get going in 2019.

What Daren did next - Boxing with Suffolk Punch Gym - We put our Head of Sales through his paces each issue, looking for more complicated and

Cover Story Mastering social dynamics, capitalising on clients or creating reoccurring income, Kamal explains his top three success points for any PT.

Cover Story - 3 Strategies to gain size, one of the most asked questions to a PT is “How do I gain more muscle”? Kamal looks at three strategies to help you achieve your goals.

Christmas recipes with Karen Thomas of The Bakers Body. From Spicy Run Bars to Chambord Berry Brownies, we have you covered with these fantastic recipes.

PT Today interview Fabio Wardley - PT Today catch up with Fabio Wardley before his big fight at the O2. Talking training, Cheat days and how he got involved in Boxing.

Padwork for PT’s Clients. New learning aid unveiled, new PT specific resource released from Boxercise. We get the lowdown on this fantastic new app.

Hayley Sinclair on Surviving the Christmas Bulge. Hayleys top 5 tips for getting through the Christmas season without piling on the pounds.

Why everyone should give boxing a go, we interview Sam Crimp from Suffolk Punch Boxing Club. From Novice to pro, boxing has something for everyone. Read what Sam has to say.

35 Revolutionising

Company Profile

- Smallys Biltong. Need a high protein tasty gym snack, give Biltong a go.

Evolution Rode UK 2019 - Mass participation cycling has never been so fun. With a 100-bike indoor cycling event that has something for everyone.

Changing Career, is it worth quitting your job to become a personal trainer. We look at some points to consider and what the best route is for you.

47 48

Alcúdia, The Mecca for Cycling Holidays. Thinking of a cycling holiday for 2019, we

training and recovery with Pulse Roll. Vibrating rollers are the biggest thing in recovery. Industry leaders Pulseroll tell us more about these fantastic products.

Your 12 month

guide to where to wellness holiday in 2019. As January fast approaches here are some of our top designations for 2019.

speak with Zafiro Hotels about their 2019 dates and why Mallorca is the place to go.

10 Min with…

Manny “The Emperor” Edwards. Since leaving professional boxing we caught up with Manny “The Emperor” Edwards about his achivments, injures and his plans for the future.

York Fitness… Your 2019 training partner. With the reemergence of York Fitness in 2018 we take a look at the brand, its place in the market and why York should be your go to for home gym equipment.

40 www.pttoday.co.uk

Training issue out February 2019 6

Serious about fitness

Expert

Kamal

Hi, I’m Kamal Mamedov, Co-founder and Director of a the most atmospheric gym in Suffolk called Fortitude Fitness. Although my academic background is all in the field of sports science and fitness related topics, one of my biggest passions in life is business and marketing. I’ll be sharing all the knowledge with you that I’ve acquired over the last 10 years of training, studying, a lot of personal research and more importantly the application of all those things in the real world. I understand a lot of you who are reading this are personal trainers, so I’ll be catering my content to make sure you can use and apply the things I share with you. So whether your business is in

fitness or finance, the content that I’ll be sharing with you will be transferable for all types of businesses. Over the next few editions, you’ll find out just how 2 best friends and uni drop-outs have managed to open a gym and be in the process of building its big daddy in less than 2 years of business. I’ll also share with you our biggest struggles and pivotal points in business, and more importantly, how you can avoid the same mistakes and overcome your struggles. Soon we’ll busting the biggest myths in fitness and health, as well as sharing some surprising studies. In this edition however, we’re going to talk about the most effective ways of packing on muscle in record time. So turn to page 30 for 3 STRATEGIES TO GAIN SIZE to delve straight into this topic. Alternatively, if you’re more interested in increasing your revenue and popularity as a personal trainer, then turn to page 26 for 3 SECRETS TO BECOMING A SUCCESSFUL PERSONAL TRAINER. The first article is something I advise you share with your friends and clients, or anyone else who asks you questions about gaining muscle, as it’s a very easy read. If you have any more questions in regards to fitness, health, business or marketing, feel free to contact me on Instagram and Facebook by typing in LifeofKamal in the search bar.

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Implementing a Fitness

Routine to Improve Life Efficiency

We all could do with a little routine sometimes, regardless of if we actually like this or not. I had never been a fan of routine, a wild card that can’t be contained. So I thought, until I discovered that I was being unproductive, sleeping badly and often feeling unsettled and restless, which would result in a lack of creative capabilities or clear headed thinking time. I realised that actually, if I was to implement some kind of routine into my life; having actions, activities, work and leisure time all planned out and ready to be executed allowed me to maximise my time, which also allowed me to think more creatively. I could also live more spontaneously at times knowing that if I was to have something come up last minute, I could add that to my routine and make changes accordingly. Since being aware of and understanding this, I’ve drastically improved my life. So Where Do You Start? Based on your magazine choice, I’m assuming you’re into fitness to some degree. I would suggest a fitness based ‘Anchor’ to start your routine building off. I use an Anchor as a staple point of my routine, this can be particularly important and essential when first starting to develop a routine, as they don’t just become a part of your life over night you have to build it piece by piece. 8

Serious about fitness

A fitness based anchor would mean that you have a daily time, of which no matter what is going on (To an extent) in your life, you hit the Gym and you Train. What you do in the Gym is completely up to you, right now, it’s about getting there and utilising the Gym to create a point of stability and consistency in your life, An Anchor. This will begin to build the routine, which in turn will clear headspace, you’ll begin to feel the positive affects that come with knowing that your training is taken care of, dedicated to a time spot and no longer needed to be thought about until the time comes. You’ll naturally begin to build around this, slotting parts of your life into a routine, clearing your mind more and more as you do so. This becomes a habit and then apart of your life. A positive part of your life.

Expert

Hayley

Hayley Sinclair is L4 Personal Trainer and owner of Limitless Personal Training, specialising in pre and post natal, fat loss, strength, conditioning and nutrition. With many heartwarming success stories from clients who have transformed their lives. I have been work in the health & fitness industry for almost 20 years, you could say it’s my passion! Growing up I was very active I would always be dancing or swimming, so sitting down was probably harder for me than keeping moving! As a young dancer and actress, I always felt fatter than the other girls, as I’m more athletic build with thicker legs. This lead to an eating disorder, which I’m lucky to have been strong enough to recover from, but it has hit me in later life, when I competed in physique competitions for 2 years, and is always a small battle in my head every day.

Sports Relief, singers, retired detective, students and many mums through pregnancy and after, with amazing life changing results. My desire to keep learning about the science behind nutrition & exercise, means I’m able to fully understand how you feel and help you set realistic goals you can achieve. Working with me helps you achieve your goals faster, with correct diet and injury free. So whatever your goals are, I’m here to help. Push your limits... be limitless

I have also had 2 children by c-section, 2 hernia operations and many other injuries including a car crash giving me whiplash and a rotator cuff injury, which will hinder me forever. Each time these incidents have taken me back to the beginning. The lowest, unfittest I could be. I may be lucky to have muscle memory and get healthy quicker than someone who’s never trained or been active, but mentally the struggle is the same. “Will I be able to do it?” “Will people look at me and think what am I doing?” But I push through, usually giving myself a new challenge or goal. From marathons to boxing fights, from bikini comps to strongman (woman) comps! All done both for the challenge to take me out of my comfort zone and really push myself, and often to raise money for charity too and show others YOU can do this if I can! With all this in mind, as a single working mum of 2, I aim to help other mums, dads, children and grandparents, realise their potential and help then discover there is a type of exercise they CAN do and enjoy. I’ve worked with an unfit celebrity for TV’s

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Expert

Karen

‘I’m just a girl standing in front of a bar of chocolate, trying not to eat it. I’m also a mum, Personal Trainer, Baker, Teacher and a chocoholic. Every since I was a little girl I would cherish my evening desert of swiss roll, ice cream & tip top milk. Yessss… True story. It was a cuddle in a bowl. Nothing has changed. I still seek that same indulgent, warm fuzzy feeling you get from eating your favourite food. Only now, I like to combine that with health and fitness. The ultimate turning point though came in 2015, when diagnosed with acute cholecystitis & a gallstone. My health deteriorated rapidly and surgery to remove my gallbladder was my only option. Apparently! However, I went against the advice of the doctors and health professionals and decided that I wanted to keep my gallbladder. Especially when, as a healthy, fit, lean, active sports woman, I didn’t fit the typical ‘gallbladder’ candidate. A bit of research and a glass of olive oil later (well, not quite that simple to be fair!) I removed the gallstone myself & never saw the hospital again. I have since spent night after night reading & researching about our wonderful bodies & how foods impact on our health, performance & wellbeing. My knowledge doesn’t even seem to scratch the surface… I feel like I have opened Pandora’s box and I love it. My son has inherited my sweet tooth and like any mum, I want to treat him without being riddled with guilt or feeling like we are sabotaging our health for a moment of pleasure. Baking is much more than a hobby to me; it has become my medicine. I’ve only ever wanted to create brownies and recipes that are satiating, nutrient dense and oh so de-licious. As a single mum, they have to be budget friendly & straight-forward too. I don’t have time or money to waste. It’s about hitting the kitchen the same way I hit the gym, with purpose & passion. I hope you enjoy some of my brownie recipes on page 43 with a seasonal and somewhat naughty twist. I love being a bodybuilder and a baker. Life is all about perspective… It’s also like a stew. You have to stir it up once in a while otherwise the scum rises to the top!’ 10

Serious about fitness

Expert

Ben

Who is Ben Coomber? Thats a question I get asked a lot more regular than you would think. For the launch issue of PT Today, I wanted to outline about ore about myself, my experiences and what I am doing within the industry. Over the coming issues I will talk more indepth about different elements of my day to day and what really drives me to make a success of myself and help people to achieve their own personal goals, both in weight loss and in business. I am a Performance Nutritionist (CISSN), coach (S&C), international speaker and fitness educator. I have the UKâ&#x20AC;&#x2122;s #1 rated podcast Ben Coomber Radio, and have coached 1000s of people in his 90 day program Fat Loss for Life. Over the years I have consulted and worked with everyone from pro

athletes to kids playing sport, educates the nutrition coaches of the future at The BTN Academy, working with companies like Sky TV, O2 and Twinnings Tea, I have also been a headline speaker at Body Power, SFN and Be Fit for many years, and continue to try educate and innovate in the world of fitness. My journey in the fitness industry was a personal one from a battle with obesity at age 18 that spurred a keen interest in nutrition. Now a performance based individual I train and play rugby, blending my nutritional knowledge from both 1st hand experience, the science, and a potent background of coaching athletes and personal trainers. Check Ben out at www.bencoomber.com

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FITNESS Focus Circadian Trust announces appointment of new Chair Circadian Trust has announced the appointment of Phil Boobier, a former civil servant with forty years of experience in the public sector, as Chair of the organisation’s Trustees.

Phil has been an independent director and Chair of Sphere Leisure Ltd, the charity’s commercial trading arm, a role which has enabled him to offer his wide range of financial and business experience to support the Trust in continuing to deliver high-quality facilities to the local community.

Kingsmill 50/50 Vitamin Boost

Anytime Fitness appoints CBRE for Major Expansion Programme Across The UK Anytime Fitness, the UK’s leading fitness franchise, has partnered with CBRE, the world’s leading real estate advisor, to advise on all property acquisitions across the UK.

Having made its way into the PT Office, we are totally blown away with the awesome taste and quality that it has to offer. If 12

Serious about fitness

The partnership will support Anytime Fitness’ objective to become the UK’s largest fitness operator, giving franchisees the opportunity to capitalise on CBRE’s wealth of knowledge in property to secure new club locations. The health and fitness franchise currently has more than 150 clubs in the UK. with plans to open 400 gyms by the end of 2020.

you are looking for a positively delicious bread that fits in with your healthy lifestyle, look no further! Discover Burgen and their best-selling Soya & Linseed loaf, baked with protein-rich soya and with linseeds which are a great source of Omega-3 (ALA). www. burgenbread.com

Packed with seven vitamins including the all-important B vitamins, iron, calcium and niacin, this new loaf provides a simple solution for families in search of a boost as part of their everyday diet. Still offering the great taste of Kingsmill 50/50 that Brits know and love, this new loaf is baked with a blend of 50% white and 50% wholemeal flour along with a combination of vitamins and minerals, including iron and vitamin B6, which contribute to the normal function of the immune system, calcium and vitamin D for healthy teeth and bones, and niacin and vitamin B1 for energy release.and vitamin D for healthy teeth and bones, and niacin and vitamin B1 for energy release.

Tetley Cold Infusions Introducing NEW Tetley Cold Infusions, a naturally tasty range

Power Plate Launches at John Lewis

of fruit and herbal infusions, created by Tetley’s master blenders. Designed to be brewed cold for a fuller flavour, simply add to cold water in a reusable bottle, leave and shake to infuse for guaranteed refreshment all day long. Available in four delicious flavours: Raspberry & Cranberry; Passionfruit & Mango; Orange & Peach; and Mint, Lemon & Cucumber. NEW Tetley Cold Infusions are available now in supermarkets nationwide. (Tesco, Asda, Morrisons).

The Healthy Mums Programme, is a 12-week video-led programme addresses the common issues of motherhood like incontinence, lower back pain, diastasis rectus abdominus, “mummy tummy” and more. With the Power Plate Healthy Mums Programme, every mum can truly prepare, perform, and recover at a greater pace.

Healthy Mums Programme to Be at the Core of Power Plate’s John Lewis Offering

The Healthy Mums Programme is available to order at www. johnlewis.com, where it retails at £1,550.

Stacey Jackson Launches the StaePumped Workout to Compliment Patented Staefit Apparel Collection StaeFit was created to provide a solution to the issue of breast rash during workouts. Whilst this can affect women of any age and size, sufferers are often larger woman and the implications can lead to negative body image perception, neglecting exercise and spurning the gym. Stacey Jackson’s StaeFit collection will retail through JoandGym.com from January 2019 and can also be ordered via StaeFit.com.

Withings Expands Health and Fitness Wearables Line with Introduction of Pulse HR Just two months after the official return of Withings, the French digital health company today announced Pulse HR, a new addition to their range of health and fitness trackers that features heart rate monitoring, multisport features

and connected GPS capabilities. Pulse HR is available for preorder now on Amazon.com and on withings.com for £119.95 and will

be fully available on December 5. Starting January 2019, additional wristband colour options will be available.

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When the nights roll and Christma Today have put together a selectio treats and pampering products fit Pulseroll Vibrating Foam Roller Stockist: www.pulseroll.com (RRP £99.99 - Get 20% off with code BT20)

Epsom Bathing Salts Stockists: www.westlabsalts.co.uk (RRP £14.99)

Pulseroll Vibrating Peanut Roller Stockist: www.pulseroll.com (RRP £89.99 - Get 20% off with code BT20)

Epsom salts with Spearmint and Eucalyptus Muscle Spray Stockists: www.westlabsalts.co.uk (RRP £6.95)

Green People - Gym Bag Heroes Stockist: www.greenpeople.co.uk (RRP £39.95) 14

Serious about fitness

Green People Antioxidant repair serum Stockist: www.greenpeople.co.uk (RRP £17.50)

as approaches we here at PT on of recovery ideas, tasty for any Christmas Stocking Green People Beauty Boost Skin Restore Stockist: www.greenpeople.co.uk (RRP £20.00 50ml)

Green People Orange Blossom Exfoliator Stockist: www.greenpeople.co.uk (RRP £10.50 50ml)

Smally’s Biltong Stockist: www.smallysbiltong.com (RRP £24 Box of 10) Green People Toning Hydrating Mist Stockist: www.greenpeople.co.uk (£16.50 100ml)

Green people - Cooling Moisturiser Stockist: www.greenpeople.co.uk (RRP £13.75 100ml)

RX Bars Stockist: www.rxbar.co.uk (RRP £27.00 Box of 12)

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Serious about fitness

Personal Trainers Top Ten Best Buys Kick start your business this year with the top 10 products every PT needs.

Slam balls

Whether you are building up your bootcamp business, looking to invest in your own studio, or specialise in home fitness PT, you’ll need the very best equipment to withstand the intense sessions you’ll be putting your clients through. Our Jordan Personal Training Kit List comes from years of working with PT’s, from elite athlete level through to women’s health specialists.

Medicine balls

Neoprene kettlebells

Rubber/Chrome kettlebells

Ignite V2 urethane studio set

Sandbag pro

Jungle gym XT

Soft foam roller

Mini aerobic bands

Powerbands

To see our full range of products, visit www.jordanfitness.co.uk/PTlive

BOXING SINCE 1977

brand Serious about fitness

www.yorkktness.com

What Daren did next ...

Boxing with Suffolk Punch Gym I have always admired the boxing training, discipline and dietary commitments from a distance, in my humble opinion it has always looked to me as the ultimate all round sacrifice of time and danger. (One of the only sports where you can be offensive and defensive at the same time. The most ancient of sports dating before the Olympics) you may be forgiven if you like me thought that it’s all about punching someone as hard as you can, having big upper body strength punch to rely on and the sport doesnt take that much thought. I was very wrong about that. PT Today were Invited to Grange Fitness home of the Suffolk Punch Club by Matt Brennan for an hour training session and then a chance to spar with Fabio Wardley was too big an opportunity to turn down, so the date was set. My first thoughts on a stereotypical Boxing gym with intimidating members was also shattered immediately when I walked in, people of all sizes and backgrounds (men, women and children happily greeted me and the whole atmosphere seemed welcoming and approachable. Then I was introduced to my boxing personal trainer Sam Crimp who could instantly tell I was ready for this. Those people who know me will know I had an early night to prepare for this important challenge. (Those that really know me will remember me celebrating someone’s birthday the night before and forgetting that the challenge was in the morning). We started off with a warm up skipping session its remarkable how quickly you start to burn up a bit of sweet and start working the legs and arms with just

a bit of rope. Obviously coordination is key (those nights on the dance floor were paying off). Then it was to the gloves and pads learning to jab following up with the strong punch from my right which I was told powers from the swivel of the hips and driving from the legs. Something i was happy with and getting good at. Then we moved onto other combinations including uppercut and avoiding being hit by ducking and rolling these were all numbered and Sam was calling them out and i had to respond. Then it was working on moving around the ring swivelling to always keep away from danger and get yourself in a better position to attack from defending. So you can imagine remembering all the combinations and the fatigue setting in. this becomes harder so you’re always thinking and I was forgetting… I found this really refreshing and wanted to book another session as i could see myself getting better and looked forward to the next session I will be booking. (Sam I will be booking up again). I then had the pleasure of being in the ring with Fabio Wardley for 2 mins, Thanks for going easy on me and it was a pleasure to hear your story - check out the interview. I would recommend Boxing to any sex and any age, I think it is great for Confidence, self esteem, and any “challenging kids” to help focus on their discipline and fitness there are so many success stories of boxing changing people’s lives and turning attitudes to a more positive outlook. So If you have a challenge for me please get in touch daren@pttoday.co.uk

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Expert

WHY is fitness so complicated? Ask most people, and they’ll tell you that fitness is complicated, confusing, and unachievable for most. Which raises a quick question, is this why so much of the world is obese, unhealthy, and demotivated? See, in an information age, with everyone arguing their side of the story with everything health and fitness related, most people are paralysed with the solution. Take any given topic, let’s go for protein, how many perspectives do you think you would get doing the google search “how much protein should I eat”. You will end up with bodybuilding articles, vegan articles, endurance articles, government advice, and more, and would you know the answer at the end?

great example, everything is moving towards simplicity, open the app, call the cab, turns up, and the app even pays for it for you with your pre-set card details, simple as you like, and EVERYONE loves using the app. Some might complain that it has ruined some more complex, cumbersome and traditional methods, but so what, it’s the modern world, get over it, you can complain and be left behind with the world, or accept the modern movements in human behaviour and carry on winning as you were and innovate with the rest of us.

“Everything should be made as simple as possible, but no simpler” Albert Einstein.

Think of the last nutrition plan, or training plan, or lifestyle changes you tried to make or got someone else to make and consider how complicated or simple it was, and could it have been more simple, and thus yielded better/more efficient results? See, the other reason we need simplicity in our lives is that the rest of our lives is so damn complicated, in a self-help world, no one is simplifying, everyone is adding. Most selfhelp articles, books and videos add to the stress, they ask you to go away and write a ‘to do’ list and start to implement it in your lifestyle, but most complain that they don’t have enough time to do it, and they are right, and we as coaches need to appreciate that. Kids, mortgages, work demands, trying to get down time, fitting in a workout, food shopping, getting in the garden as its looking a mess, doing the house work, life is busy. Stop getting everyone to do more more more. We need to be doing less, we need a life of more simplicity.

Except everyone is going the other way, and we are apparently trying to help others. Nothing was ever achieved quickly and simply by making things as complicated as possible. Take a leaf out of the world of technology, Uber, the new Taxi booking app, being of

This is why we need a ‘NOT to do’ list, which is more powerful, initially, than the ‘to do’ list. And this should be stretched across your lifestyle to clean up all the habits that you have that are not conductive to you moving forward in a more positive way. Most people eat some

Most won’t, and here lies the problem, a lack of simplicity in our approach as people teaching others. Now I’m half educator, half inspirational dude in the world of fitness, I like to inspire people with the idea of change, then give them some simple tools to do it, whether they are a coach, or an everyday guy or gal. Most of us want to impress others, look at how complicated I can make this topic to make myself seem elite, untouchable, amazing, and just so damn clever. But all this is is d*** swinging in the world of fitness. There is a famous quote by Albert Einstein which is worth using to set the tone here:

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foods they shouldn’t, most give too much time to others, most watch too much TV, most don’t prioritise the important things they need to do and prioritise the easy stuff to do, most don’t make time for time out, among many other things. Be brutal and honest with yourself, what do you keep doing that you know you shouldn’t, or don’t want to do, and cull it, get it out of your life. Be brave, yes you might upset a few people, it might be a weird step change, but you HAVE to do it, it’s a must. We need time, space, and creativity to do the new things that we want to do that are going to move us positively forward, we can’t just add add add, we paralyse ourselves, feel overwhelmed, then feel guilty we couldn’t achieve it and jack it all in and binge, stop training, and generally just go in all destructive mode until we rattle ourselves out of our slumber for another attempt. In fitness we can get a bit obsessive about the details, and I’ve talked to 1000’s of people over the years where my response has been one of regression, not advancement. People want more, but I take away, I give them less, and 9/10 I get a message a few weeks later saying “Ben, it was tough at first, but I took away, I simplified, and I am so much happier and focused now, thank you”. Before I finish up, this is where I need to mention the value of science and what the research says on training, nutrition and mind-set. If you’re in a place where your confused, not sure on the right answer, and want some clarity, make a B-line for the science. Let me come back to my protein example earlier, look up an organisation like the ISSN and see what their stance is on protein intake, or look at Examine.com, research based companies that find clarity in the world of overly complicated research and opinion, and use that as your go to resource for clarity, cause what’s proven in science is the best we know, so take comfort in those facts. People think living a complicated life is cool, trendy, and makes them appear elite, screw that, we’re not built for it. Were built to thrive in simplicity, doing a few things that culminates in making us who we are, otherwise, the mind will never be clear, and I’ll argue people will never truly be happy, and that’s the aim of life right? Bio: Ben Coomber is a performance nutritionist (BSc, ISSN), educator, public speaker and writer.

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5 boxing workouts that will have you punch up a SWEAT

If anyone knows anything about staying fit whilst throwing a punch, it’s Menay ‘The Emperor’ Edwards. With a strong right hook and a lightning-fast jab, ‘The Emperor’ is famous for knocking down JJ Ojuederie and claiming the Southern Area crown in 2013. He’s also challenged for the English Cruiserweight title and boxed in the Harringay Box Cup, before being mentioned as a potential amateur fighter for the English squad. Now he’s turned his attention to personal training and is amassing a strong following of people who believe that boxing is the right way towards getting fit. Here are his top five boxing tips that will get you punching up a sweat like some of the best fighters out there.

Exercise: Shadow box like Floyd Mayweather

which is often your writing hand, is always at the back. Step in front with the opposite foot. The hand with the foot out front will be your jab (your 1) and your strongest hand, or your backhand (your 2) the opposite. Find a strong head on vertical position that your body is comfortable with. You can now adopt a nice 1-2 punching rhythm. Don’t be afraid to step up the pace and throw in a hook or an uppercut. Just make sure to turn the waist, pivot your back foot and bend the knee if you’re throwing an uppercut. HOW MANY: 15 reps of 1-2 punching movements, 4 sets Benefits: If you’ve never watched a video of Floyd Mayweather shadow boxing, I strongly urge you to do so. It’s a fantastic exercise that helps you develop your agility, focus, and conditions your upper body muscles for sustained activity. It’s also a great way to begin your workout and warm up. As you punch, you rotate your waist and pivot your foot, so essentially you’re engaging a lot of muscles. As your heart rate spikes up, you’re pumping blood into every fiber which will get you ready for the activity ahead.

How to: Imagine yourself throwing punches against an opponent. You need to adopt a fighting stance, left foot forward, right foot back, fists close to your chin with your head slightly tucked in. Your strongest hand, 22

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Tip: Grab a 1.5kg dumbbell in each hand. The more weight you add, the more you’re going to be engaging your upper body muscles. If you perform upper cuts and hooks, you are engaging your waist and your forearms.

Exercise: Jump rope like Anthony Joshua

Exercise: Sit up punches like Manny Pacquiao

some much needed functional strength, something that heavy equipment oriented exercises just can’t provide. The twist as you come out of the punching movement at the top also engages your obliques, which means you’re directly affecting more than one muscle. Tip: If you have a punching bag, sit directly underneath it, and as you go up into a crunch you proceed towards punching the bag. The key here is to hop over to the left and right directly after punching the bag. You’re leaning in, out, left, right, hopping in every direction, meaning that you’re engaging your obliques and your core deeper than before.

How to: If you’ve ever watched Anthony Joshua train you may have noticed that he always sticks to one basic exercise. Skipping rope. Put on a bodysuit, a jumper, anything warm, and go grab yourself a skipping rope. Pick a flat surface and a long rope. Gently grip both ends of the rope. Start off by mentally practicing and timing your jumps. The goal here is to keep a fast pace and steady rhythm going. HOW MANY: 4 sets of 2 minute rounds with 30 seconds rest in between each set Benefits: Before you know it, you will be dripping sweat, burning calories and sending your heart rate into cardio heaven. If done right, the steady pace of up and down jumping should take your heart to between 120-140 bpm. Jumping rope is not just affordable and easy to do, but it’s also one of the most efficient ways for boxers and other top-level athletes to train. You’re improving footwork, endurance, stamina, quickness, coordination and burning fat at the same time. Tip: Adjust your skipping pace to your favourite music playlist. I usually aim to get through 5 Drake songs before I stop completely.

How to: Have you ever wondered why boxers are so adept at taking body shots? Unless it’s a well placed shot to the liver, the odds are that a boxer’s core is rock solid. The trick? Lots and lots of sit up variations. The best sit up variation that Pacquiao and myself use is a punching one. Lay down on a flat and comfortable surface, bring your legs and knees together and proceed to go into the UP position. This means bringing your neck just above your tailbone as you go up. However, once you’ve reached the top of the movement, the key is to go into a punching 1-2 movement, much like the shadow boxing exercise. As you go into the DOWN position, make sure to take your hands back in and hold them by your side. This way, as you go UP, you extend your arms into the 1-2 punching motion and back down again. HOW MANY: 4 sets of 20 (1 rep is a sit up with 2 straight punches) Benefits: When performing this exercise you are helping to strengthen and firm up the rectus abdominus muscles, your six-pack. This is the core of every fighter and the core of every well shaped physiques out there. You won’t be growing into a beast just yet, but you will tone your body and develop

Exercise: Run like Rocky Balboa

How to: Running is easy. Anyone can run. However, running with intent, focus and proper technique is reserved for those willing enough to shed off the pounds. Grab a sweater, a bodysuit, anything warm and you can either go out for a run or step up on the nearest treadmill. When you run, you need to think about pace and form. Always start slow and build up into a fast incline, about 10kph to 12kph. Any incline level will do, as long as you’re not just running on a flat surface. The form here is the key. Always keep your back straight, core tight and breathing active. By active, I mean

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that you should breathe in through your nose and breathe out through your mouth every 4 seconds. Before you know it, you’ll be losing calories fast, and will be celebrating like Rocky at the top of the stairs! HOW MANY: 4 sets of 30 second sprints with 1 minute rest for beginners, 6 sets of 30 second sprints with 30 second rest for those with higher fitness levels Benefits: This is a tried and tested exercise. Running equals cardio, cardio equals gains. You’re heart rate and blood are working in tandem to supply your muscle fibres. One without the other doesn’t work. You’re building up your cardio, your endurance and stamina and your active recovery time. I also use this time to focus on visualising my goals, my workout, my running, and use that as fuel to guide me into my next workout. Having that mindset and amping myself up for the next workout is key to breaking that mental barrier. Tip: Breathe steadily in through the nose and out through the mouth.

Exercise: Punch like ConorMcGregor

How to: Punching a heavy bag is not for everyone. It requires technique, constant awareness and a sharp, strong jab. First things first, purchase a pair of hand wraps and boxing gloves. These will protect your hands and knuckles from the impact with the bag’s rough surface. Follow the same shadow boxing techniques as explained above. Make sure to shuffle left and right, always keep your hands up and close to your chin and throw fast punches. Without the intent to throw a fast and strong punch, this exercise is a waste of your time. So, the key here is to go hard or go home. HOW MANY: 4 sets of 2 minute rounds with a minute rest between each set.

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Benefits: My favourite exercise of all. This is one of those exercises that works your body and your mind. You can unleash all your frustration, stress and anger into the bag, which does wonders for your mental health. You’re also building your strength, power, balance and core. You’re punching with intent, which means every muscle in your body is ready to help deliver that movement. Your core is engaged, your waist is shifting left and right, your upper body and arms are feeling the pain. Your bones and your ligaments are getting the most workout here, which is very beneficial. Tip: Blow sharp breaths out through your mouth when punching the bag and take deep breaths in through the nose in-between the gaps.

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Expert

3 SECRETS TO BECOMING A SUCCESSFUL

PERSONAL TRAINER

You may have been personal training for years and have a full house of clients, you may be a start-up looking to kick start your business or you’re here for to read my wit and occasional knowledge bombs. Either way, I guarantee you’ll find at least one of the following secrets resourceful in becoming a more successful version of yourself. We’ll delve deeper into more methods over the next few months, but for now let’s explore the secrets on becoming a successful personal trainer and how you can add more revenue to your personal training business.

1. Master Social Dynamics

Think of Facebook and Instagram as your favourite coffee shop. You’d probably never walk into that coffee shop and say “Hey guys, why don’t you buy something from me right now.” 26

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Like Facebook and Instagram, coffee shop is a social environment. They don’t want to buy from you, they’re there to socialise with you (unless you’re at Starbucks near a uni, in which case they’re on their laptops with their headphones in). One thing I hear personal trainers saying all the time is “Facebook just doesn’t work for me, man.”; when all they’ve been posting is “Get 10 sessions for only £200”. You wouldn’t run into Starbucks and start yelling out random offers to their customers, would you? If you do, please film it and tag me in your post, it’d be hilarious. So why not do what Starbucks do? Ever seen their staff walk around with a tiny tray with small sample cups handing out FREE Frappuccinos? They want you to sample it, because there’s a pretty high chance you’ll order more in future.

In the next 30 days, I want you to allow your facebook fanbase to get to know you, like you and trust you through to the posts you share on your page. Share your favourite exercises, client success stories, testimonials or invitations for a free trial. All of those will give your prospects a better idea of who you are and why they should buy from you. Strike with a sale using the 80/20 rule. So for every 80% of your posts, 20% can be a sale or a call to action where you give your prospects the opportunity to buy an offer you share with them.

2. Capitalise on Clients

You’ll hear me use the terms Capitalise & ROI - Return on Investment pretty often. Use this mindset in everything you do within

your business, to make the most of every opportunity you get. Let’s talk about clients. Your clients have already bought from you, they love you given you’re helping them reach their goals, thus they’re the easiest sell to. If you have them on one session per week, offer them double the sessions for 25% off. You can also offer them a referral scheme, so for every paying client they refer to you, they’ll then receive a free personal training session as a thank you. Don’t forget, your clients are your walking billboards - so the better they look, the more trust you’ll get from their friends and family who your clients will boast about you! Capitalising on leads is certainly something many personal trainers miss out on.

these lines “Hey, it’s Kamal here from Fortitude Fitness. You’ve showed interest in winning the free week of personal training. I’m sorry you didn’t win this month’s competition, but I’d love to offer you a free taster session. When is a good time to book you in?” If they don’t answer, don’t forget to leave your name and number in the voicemail!

3. Create Recurring Income

Let’s be honest, most personal trainers are personal trainers - not sales people. Selling personal training is a massive struggle for us as most of us simply don’t know how to do it.

You’re great at getting your clients results, but when it comes to their 9th session out of 10 we suddenly freeze and don’t know how to bring up buying another 10 sessions. Firstly, all your clients should be paying straight into your bank on the same day of each month. If you’ve got a personal training studio, you should be able to justify direct debit origination services, where you can create a contract with your clients in which the money comes out of their bank automatically each month on the same date. If you’re not quite there yet, simply ask all your clients to create a standing order. It takes them less than 5 minutes and a saves you a lifetime of stress.

Let’s say you offer out a raffle for your fellow Facebookers or gym members to enter, in which they have a chance of winning a free week of personal training. How could you capitalise on this raffle and squeeze out everything you can from this giveaway? First and foremost I’d make sure that the winner checks-in every single time they attend their free session with you at ‘Your Personal Training Studio’. This can be done in many ways, but I’d recommend photo or video content where their friends and family can see how much fun they’re having getting fit with you! Consider giving away free referral cards, which offer a “FREE 45 minute Personal Training session”. Give your clients a few of those to hand out to their coworkers and anyone who they feel can benefit from the same service. Furthermore, how can we capitalise on everyone else who applied for the raffle? Follow up with every single entrant via phone-call, voicemail or email with the something along

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Secondly, simple psychology goes a long way. Giving your clients a call to action with both options in your favour is something that has worked for both myself and most of my team of personal trainers. Let’s compare example A and B. A: “Hey Sally, so tomorrow is your 10th session. Do you fancy getting another 10?” B: “Hey Sally, your sessions run out tomorrow. Are you going to continue with the 10 sessions or would you like to try 15 this month?” In option A, you’re giving your client the option to consider quitting and saying no. Where as option B, gives your client to not only continue, but to upgrade their package and get to their results 33% faster! I just want to be clear, this isn’t some trickery to manipulate innocent people into giving them money. This isn’t stealing. “It’s not what you do that matters, but the place that it’s coming from.”

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If you’re doing this with the genuine motivation to get your clients to their goals in record time and feed your family in the process, you shouldn’t feel bad at all. You’re simply exchanging in value.

ÂŁ0 joining fee monthly prices from

ÂŁ19.99

www.fortitudefitness.co

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Expert

STRAGEGIES TO GAIN

One of the most common questions I always get “How do I gain more muscle?”. Without further ado, let’s delve deep into how you’re going to gain your next 6KG of muscle in the next 6 months!

SIZE

1: Zzz…. If you’re new to bodybuilding, chances are you’re constantly on a lookout for the latest supplement or a the best training routine by Schwartzenegger. Many of us in the process overlook the incomparable importance of sleep. Since there isn’t a single supplement, training programme or a diet that can compensate for the insufficient rest, let’s get straight into the simple science behind sleep. What’s so crucial that happens while we sleep? Growth Hormone Production During sleep, up to 70% of human growth hormone secretion takes place. As you’d imagine, poor quality or insufficient sleep will negatively impact those numbers. ATP Ever heard of Adenosine? It’s a neurotransmitter, which produces ATP, a complex organic chemical that provides energy to support many things, including muscle contraction. You often see bodybuilders take Creatine to aid this too. 30

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So if you’d like a more powerful mental alertness during your training sessions, sleep. Protein Synthesis Endless studies suggest that protein ingestion before sleep will result in much greater muscle and strength gain, all thanks to the process called the protein synthesis. So take a leaf out of Rocky’s book and drink some eggs before bed. Or don’t. Salmonella is thought to have rather negative effects on building muscle. Besides, protein absorption is actually lower from raw eggs, but that’s a story for another edition of PT Today!

2: Caloric Surplus “Kamal, I’ve literally tried everything, but I just can’t seem to gain any weight.” is the most common message I receive from endless number of people. Let’s clear something up - if you’d like to lose weight, consume less calories than you burn. If you’d like to gain weight, consume more calories than you burn. You’ll only gain weight and build muscle tissue if you have the right amount of protein and calories in your system. First things first, we have to figure out what your BMR (Basal Metabolic Rate) is, which is essentially the number of calories you need to survive and support your day. This can be calculated online using a basic

3: Progressive Overload Consistency is key, but not when it comes to repeating the same training programme without any adaptations, it’ll only result in a plateau. If you would like to grow bigger muscles, you must make greater demands of your muscles. Your muscles have no reason to make any adaptations if you don’t progressively overload them by forcing them to do more than they’re accustomed to.

BMR calculator, or by a nutritionist if you’d like a more accurate reading. Let’s take an average 5ft 10”, 25 year old male office worker called Jimmie, who weighs 80kg you’ll need approximately 1890 kcal a day to support your basic bodily and organ functions, without any exercise taken into account. So if Jimmie lays in bed all day, that’s how many calories he’ll need to consume in order to stay at 80kg. Now depending on how much weight Jimmie wants to put on, he could start by slowly increasing this calories up to 3000 a day to maintain his lifestyle and training routine, as well as gain weight steadily. If 8 weeks later the weight gain isn’t rapid enough, you’d simply increase your caloric intake. If you’re creating your diet plan yourself, please be sure to consume 1.5-2.0g of protein per 1kg of body weight. So Jimmie should be consuming 120-160g of protein per day.

Disclaimer: I strongly advise if you’re using the progressive overload principle over a prolonged period of time, that you schedule in a deload week within your training plan. During your reload week, simply recuse the intensity and/or volume of your training to allow your body to regenerate cells, especially the connective tissue. This also prepares your body for the tough training plan that it’s about to take on after the deload week. It’s important to look after your body, you only get one!

Progressive overload simply suggests that in order for you to get bigger and stronger, you must make your muscles work harder than they’re used to. This can be done by increasing the resistance weight, as well as reps, volume and frequency of training or decrease the rest periods in between sets. Use one or a combination of techniques above to gain as much muscle as you can in record time.

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Fabio Wardley Interview

up and I just never left really. I absolutely loved it, it was brilliant.

With a new signing under his belt and a bound to be epic win and debut to pro boxing under new mentor Dillian Whyte, we were lucky enough to catch up with Fabio Wardley prior to any of these announcements and on the cusp of his whirlwind rise, to find out more about the man himself, what his hopes and dreams are and where he sees his career going. PT: How did you get involved in Boxing? FW: I was always involved with sports and things, when I was younger I played football at a half decent level at the Ipswich

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PT: So when you finished football, do you think it was the competitiveness, I need to compete I need to win that got you into Boxing? FW: It was always that pushing yourself, I am the sort of person who needs some sort of goal, smooth to just strive towards, aim for. With football I had that, but then it went. With Boxing the goal was to get better, then the goal was to have a white collar fight, then the goal was to have a few more, and it just progressed. Every time I hit a goal, I’m here now, let’s keep moving forward.

Academy. Even along side that Iw as always at the gym, Iw as never boxing but I was always on the weights and training in general. When I was 18 / 19 I got injuries and just didn’t recover from these and eventually stopped playing football altogether. I knew Rob from something he is involved in called positive futures, when I was a lot younger, I was (PT: a bit of a naughty boy) FW: haha yeah, a challenging child. So Rob and positive futures gave me an after school club and he had always talked about boxing, but I never got into it. After I stopped playing football, I gave Rob a call and he get me up the gym, I came

PT: Do you set your goals yourself or is that why its good to have a coach, mentor, trainer, that kind of thing? FW: Yeah I am good at seeing my goals myself, if you ask Rob he will say I’m very strong minded, very strong headed, if I want to do something one way then that s the way its got to be done. Which has pros and cons to it. But we make it work with the way we do things. Yeah so setting my own goals and stuff is defiantly from me, its just in my head I want to do this, I want to do better, I want to progress.

PT: Tell us a bit aout your food and nutrition, whats going in your body at the moment? FW: So when I started it was very poor, I came from football, so there was no real nutrition plan, you have to eat this it was just like, play football you will be alright. So when I came into boxing when I was was doing my white collar fights I would come in and trying for two hours, thats me sorted, I haven’t even got to worry about diet or nutrition or anything. I would just be losing eight, trimming off and getting fit. Especially as I was a heavy weight so I didn’t have to cut to lose weight. I would go to training and on the way home I would just get a dominos and have the whole pizza to myself and I would do that for two three times a week without even thinking about it. So its been a slow progression investigating nutrition and now I think of food as fuel. I am always cooking and eating the same thing, I don’t enjoy it, its just there to get me through the next workout. Other than the one cheat day a week I have, I look at my food differently. PT: So what is your favourite cheat food? FW: Pizza, Dominos pizza definitely. Ahah.

Final thought: Through out all the training, and not wanting to miss an opportunity there is one things that hods true, don’t get ready, stay ready. So I always try to be on top of myself. So at 2 or 3 weeks notice you can change where you are at. Ideally I would like 8 weeks notice to do the correct camp, road work and the like. With boxing its all about you, only you can do those sit ups, do those press ups and do those miles.

There is a lot of self reflection and conversations with yourself, pushing yourself and driving yourself. You spend so much time in your own head, just talking to yourself and just coaching yourself to, it just builds self character. Boxing tests you and asks you questions about yourself. PT: Thanks Fabio and we wish you all the best for the future, and look forward to seeing just how your career develops.

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Padwork

for PT’s Clients

Learning Aid Unveiled Boxercise the eponymous instructor training company has unveiled a new PT specific resource. Without being an expert in boxing it’s very difficult to know where to progress your clients boxing skills once you’ve got past the basics. This new resource which reinforces the clients previous sessions learning and adds new progressive drills covering footwork, combination punches and defensive moves is free to all Boxercise Instructors. The 40 step plan includes 152 combinations each one reinforcing your clients previous sessions learning. The idea being that the client keeps one copy the PT the other, this way both can see upcoming progression. Director Andy Wake said “for a PT to develop something like this would take years, we have done the work to save busy PT’s time so they can focus on what really matterstheir clients. Some clients can lose motivation if they can’t see progress, focussing purely on weight loss isn’t the answer- goal related outcomes are far better for client motivation.” Best of all the PT learning aid can be branded with the PT’s own branding so it looks like they have developed it themselves thus adding value to the service offered. 34

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Now spread across 6 continents and 35 countries from small beginnings as a ‘class after boxing club for non boxers’ at Brunel University in 1992. Founder Andy Wake said ‘I had no idea Boxercise would ever grow to be this big, I had intended it just as a small class for people who didn’t want to join the boxing club and get hit. In fact a lot of people told me it was a stupid idea that would never catch on.’

In the UK, REPS (Register of Exercise Professionals) give eight CPDs for the one day Boxercise Instructor Training Course. Most importantly, the AFAA (Aerobic and Fitness Association of America the World’s Governing Body for Fitness) recognise and accredit the Boxercise Courses. This gives Global recognition to all our courses meaning you may teach Boxercise anywhere in the world.

Boxercise has been training fitness professionals and sports coaches since 1992 and is recognised as the Worlds No.1 in this form of fitness - being globally recognised since 1995.

To find out more about the PT Client Learning Resource resource call Boxercise on 0116 2404906 or email admin@boxercise.co.uk

Revolutionising Training and Recovery

Pulseroll have revolutionised the way we look at training and recovery. Pulseroll have developed the UK’s first vibrating foam rollers, which come in two sizes with 4 powerful speeds & a smaller 3-speed Peanut shaped ball. In a short time Pulseroll have become the official suppliers to GB boxing, British Weightlifting, England Handball and Loughborough Sport. Pulseroll now bring the benefits of vibration and myofascial release to elite athletes and fitness professionals all over the UK & Europe. Pulseroll now see the need to educate and bring the latest technology to instructors and have now developed, working with industry leaders, a brand new one day training course which covers the full range of benefits and best practices for using the roller yourself, in a class and in a professional setting. The high demands in training, sport and a busy lifestyle can take its toll on the body. Lower back pain, shoulder pain, sciatica, frozen shoulder, plantar fasciitis and knee pain are among the symptoms that we are all too familiar with yet still struggle to manage from day-to-day. Often waiting to see a physiotherapist while in pain can be very uncomfortable wait plus the expense can become stressful, this is an important underlying factor why so many injuries are left untreated.

easier to use then conventional rollers are; •

•

Surface area- Vibration spreads out from a single point and this will affect the muscles around them meaning that it not only breaks down tight muscles in a single area it also helps break down tissues in surrounding areas making the effects more widespread than traditional rollers. Considering these factors it means that the rolling up and down is not as necessary the result would be need less room needed, and perfect for people who have mobility issues or injuries. Heat – Vibration is a form of movement and movement creates heat. We all know having warm muscles is a major benefit before exercise, a run outside in the cold or even stiffness from a hard week of training and exercise. Time- Using a traditional foam roller moving from place to place rolling takes time. On average 2030mins of foam rolling for it to be effective. With Pulseroll products maximum speed of 4000 rpm, this considerably cuts this time and after 3-4 minutes of continuous use, users have reported to feel a big difference in mobility and flexibility. There are many more benefits of using the rollers and peanut ball for the full range of benefits and information please look on our website, www. pulseroll.com and follow us social media.

When vibration and compression are used together this can benefit the user by quickly warming muscles, activating muscles tissue, boosting circulation, and decreasing DOMS form intense exercise. You very well may think, I already use a foam roller, is there much difference between this one and a normal roller. The key differences and important factors in injury prevention, which make Pulseroll products far more effective and far

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York Fitness

Your Training Partner

HANDS UP WHOSE FITNESS JOURNEY STARTED WITH A PAIR OF YORK FITNESS DUMBBELLS? I still remember lugging a set back from Argos in the early 90’s, probably my first real “strength” workout! At York we are proud to of been a part of so many fitness journeys throughout the world over the last 86 years. In the UK we are probably most famous for our York Fitness ranges supplying strength and fitness solutions for home users, however our heritage as the pioneers of today’s fitness industry is often untold. York Fitness is a brand name of 36

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York Barbell which was founded in 1932 by Bob Hoffman in York Pennsylvania. Named the “Father of World Weightlifting” by the International Weightlifting Federation, Bob Hoffman pioneered many of today’s accepted physical conditioning and strength training philosophies and began shaping the fitness industry through product design, education, competition and athletic sponsorship. From the decades of the 1930’s through to the 1970’s, York Barbell flexed its muscle with its Olympic lifting teams. The renowned York Barbell Club dominated the Olympic scene with over 40 national championships and numerous Olympic Gold Medallists.

York Barbell has been synonymous with the essence of weightlifting since its inception. The York Barbell Company and its legendary Olympic weightlifting team wrote a substantial chapter in the biography of weightlifting and equipment development. Hoffman was one of the first to preach that a stronger athlete is a better athlete. He was a prolific writer of books and articles, tirelessly promoting the benefits of exercise and successfully encouraging its practice to the military and the general public. York Barbell Company developed some of the first lines of exercise equipment in the industry. A pioneer in the health food business, Hoffman introduced a line of nutritional supplements in the early 1950s and developed the first energy bar in 1966. The official Weightlifting Hall of Fame which is based at our USA headquarters in York, Pennsylvania is well worth a visit showcasing our history in the sport. You won’t miss us; there is a huge weightlifter on the roof! Today in the UK we operate as three brands. • York Fitness – Home Strength and Fitness equipment

• •

York Barbell – Commercial Strength and Conditioning Britannia Boxing Equipment (BBE) – Home Fitness and Club Boxing

From Treadmills and cycles to dumbbells and kettlebells our York Fitness ranges empower training at home. Our ranges cover home cardio equipment, strength equipment and fitness accessories. York Barbell strength and conditioning ranges have been developed with over eight decades of experience and knowledge. Our equipment is used throughout the world by professional sports teams, personal trainers, colleges, universities, and gyms. Through our long history, York Barbell revolutionised the design of training equipment and products. From the early glove barbell designs to today’s precision plates, innovative grip plates, finely crafted bars and residential and commercial free weight equipment, York Barbell has consistently set the standard in product styling, performance, and value.

PT’s and their clients. Our world famous barbells are manufactured in our own factory in Canada from North American Steel and combine with a full range of weight plates options from cast, to rubber coated through to coloured bumpers. Britannia Boxing Equipment (BBE) has been an integral part in today’s British Boxing scene since the 1970’s. York Barbell UK acquired BBE in 1999 developed the brand in the UK and internationally. The brand complimented the strength and fitness ranges supplied by York Barbell and was a natural choice to extend their product portfolio into boxing. BBE provides both the home and club boxer with professional boxing equipment that not only looks great but has a focus on exceptional fit and feel.

challenge at British Commonwealth and European Level. Today our boxing focus is on producing high end gloves designed in the UK for home fitness users, personal trainers and club boxers looking for exceptional fit and feel. Contact sales@yorkfitness. co.uk / 01327 701800 for further information. Visit us at www.yorkfitness.com Our commercial showroom displays our complete commercial range and can be viewed by invitation. Use Discount code BBEPTLIVE10 for £10 off BBE Club Leather Sparring Glove (as featured on advert). Order at www.yorkfitness. com for FREE UK Mainland Delivery (Offer Expires 31 December 2018)

Many top class boxers from Super Bantamweight to Heavy Weight have competed with BBE performance gloves to fight and

The “Strength Training Series” (STS) were originally developed for the NFL in the USA. It is a professional, quality strength equipment range which is prevalent in strength and conditioning facilities across the country from cricket and rugby clubs to strength gyms and Crossfit. The range of racks, benches, platforms and machines are designed to be integrated together to provide a complete strength and conditioning solution. The Fitness Training Series (FTS) provides a light commercial option for controlled use environments such as schools, colleges and personal trainer studios. It bridges the gap between home and commercial offering great value and versatility. It can be used with 1” cast or Olympic weights so a great option for both

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Why

everyone should give Boxing a go

Off the back of What Daren did next, we got change to speak with Darens boxing coach and Suffolk Punch Personal Trainer, Sam Crimp and ask him why he loves his sport so much, how he got involved with the ring and what he hopes to achieve for the future. PT (Personal Trainer Today) SC (Sam Crimp) PT: What got you into being a Personal Trainer and onto Boxing? SC: I first came here to get more into fitness and give boxing a go. I used to play county level hockey, but just decided that I would like to give boxing a go. PT: What Appealed to you about boxing? SC: I have always been quite a small guy and there was an element of self defence in it initially. Then there was the underlying want to get fit and get strong so I thought that boxing would be a great way of doing that. I went traveling and when I came home I saw that Matt 38

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(Suffolk Punch Boxing) was holding a charity boxing match, 3 months later I was stepping into the Ringâ&#x20AC;Ś PT: Howâ&#x20AC;&#x2122;d that go? SC: I Won, I was very evenly matched with the other guy, and it was an amazing experience. You just get addicted to it and I have been boxing ever since.

PT: Whats your experience of a boxing gym and what should people expect? SC:When you fist go into a boxing gym uni are a bit intimidated, a bit nervous, but from my own experience you could not be more wrong. There is no room for EGO in boxing, ifs not about trying to be better than anyone and everyone,

its about bettering yourself. The best thing is to give it a go, speak to the guys there and realise that its the most welcoming place you could hope to be. PT: Going back to you, what is your plan as a PT, your wants and goals? SC: I have several things I want to finish currently, finish my PT Qualification being first, then I am looking to get more experience as a Boxing Coach as this will be my end goal, and while I am working towards these I will be looking at Strength and Conditioning. I love working down at Suffolk Punch, and will be looking to work closer with Rob and go down this route (Pro Route) working with people more closely. You have to live this life breath it. PT: What about your nutrition? What are you eating these days? SC: Its depressing ahahah, currently. Am eating, Rice Cakes, Chicken and Rice, Fruit. I am fighting at 64k. I’m naturally heavier is am eating a lot of lean protein, for instance, last night I was eating chicken breast with sweet potato mash and broccoli.

PT: What is your typical build up to a fight? SC: The day before a fight, I will go for a light jog (A mile or two), then spend the rest of the day chilling out. The day of the fight, I will generally watch my food intake due to the weigh in, this will consist of Granola or Musli and coffee. I would hope to weigh in around 2 / 2.30pm so up until then its all light. After weigh in I will just go to town. So Long as I am 64k or under I’m good. Final Words SC: If you are interested in Getting involved don’t be intimidated by turning up to a gym. These places people are very very inclusive, even if like me you come from a back ground where boxing isn’t something that was the done thing. Don’t be worried all that go and throw yourself into it people will welcome you in with open arms. - Go and visit Sam at Suffolk Punch Gym Martlesham Heath, Ipswich, Suffolk.

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Your 12 month guide to where to wellness holiday in 2019

Follow your every wellness whim in 2019 with a year’s worth of inspiration and motivation to indulge in healthenhancing wellness experiences around the world. From January detox retreats in Switzerland to summer fitness breaks in Ibiza, Pt Today have partnered with Health and Fitness Travel, to put together a month-by-month guide of the best wellness holiday destinations for 2019. Make this the year to nourish your mind, body and soul.

January: Detox Cleanse in Switzerland: Grand Resort Bad Ragaz Detox

February: Embrace Holistic Wellness in Bali: Svarga Loka Holistic Healing

Offers focus around 7 nights at Grand Resort Bad Ragaz from £7,385pp or £8,160 for single occupancy. Price includes full board, a wellness programme and return transfers.

Offers focus around 7 nights at Svarga Loka from £2,450pp or £3,065 for single occupancy. Price is full board, with a wellness programme and return private transfers

Ok so the ‘sensible’ Christmas didn’t go quite to plan (or even remotely near to plan), but not to worry; all can be resolved with a revitalising detox retreat in Switzerland. Set amid the dramatic Swiss Alps, rid your body of unwanted toxins with a comprehensive digestive tract cleansing. A new year means a new you, so give your body the A-list treatment it deserves with state-of-the-art tests, analysis’ and treatments. Utilising the latest technology, in addition to lymph and full body massages that intensify the cleansing process, your body will feel lighter, fresher and totally rejuvenated.

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With the Christmas festivities a distant memory and the warm glow of summer still a mere speck on the horizon ahead, if there ever was a time to get away February would be it. A short month with even shorter days, use your time wisely with an invigorating healing trip to Bali. Utilising century-old Balinese traditions, spiritual priest rituals and powerful mantra massages, your body will be coerced into releasing any stored tension and your energy levels will rebalance. The combination of treatments, therapies and medicine will allow you to go home nourished both inside and out.

March: Cultural Exploration in India: Pravassa India

If January is the month of making resolutions, then March is the month of celebrating them. Take a break from all your hard work and head east to discover India. Explore the beauty and diversity of this culturally rich and vibrant country. Get lost in all its captivating charm, from the mixture of exotic sights, hypnotic sounds of mantra chanting and the trail of sandalwood incense lightly filling up your senses. Embark on a wellness adventure that brings you up close with thousands of years of cultural traditions and history. Abundant in temples, meditation centres, yoga ashrams and retreats, India promises to satisfy your wellbeing needs. This charming, fragrant and colourful land will welcome you with open arms and leave you inspired, with a new perspective of the world around you. Offers focus around 12 days at Pravassa India from £3,845pp or £4,830 for single occupancy. Price

includes accommodation, breakfast, programme inclusions and return private transfers.

April: Total Body Conditioning in Tenerife: Baobab Suites Pilates

Wahoooo…Springtime in Europe has officially arrived and for happy heliophiles that means no longer succumbing to jet lag and long-haul flights to get a fix of Vitamin D. It is also the perfect excuse (as if you need any) to head to the Canaries for some Pilates, body conditioning and full body TLC. This comprehensive wellness programme focuses on improving flexibility and strength to increase both awareness and enhance control of your entire body. With muscle evaluations, postural analysis and nutritious plant-based cuisine, transform yourself from the inside out under the warmth of the Spanish sun. Offers focus around 5 nights at Baobab Suites from £785pp or £1,375 for single occupancy. Price includes breakfast, with a wellness programme and return private transfers.

May: Get Fit for Summer in Ibiza: The Body Camp

Push yourself to the limits on the beautiful Mediterranean island of Ibiza. Guests will experience a full body transformation, alongside an important focus on the mind. Discover the great outdoors with a

variety of fun fitness classes, from circuit training and boxing, to body sculpt and water activities. Learn to cook healthy meals from informative nutrition workshops, ensuring you can put your new nutritious lifestyle into practice when you return home. A revitalising dip in the heated salt water wool will help you unwind after an energetic day along with a full body massage for restoration and repair. Offers focus around 7 nights at The Body Camp from £1,250pp or £1,850 for single occupancy. Price includes full board.

June: Be Active, Mindful and Balanced in Portugal: Monchique Mindful Triathlon™

Take your Summer journey to the serene woodland and mountain range or explore the hills and valleys in this nature haven in Portugal. Whether you’re an active traveller looking for a little more balance, or a dedicated yogi looking to deepen your practice, this Mindful Triathlon holiday in Portugal is sure to be a winner. Embracing 3 core tenets, be active amid the serene forests with a

nature walk, learn mindfulness with chakra mediation, and find balance with activities such as yoga and Pilates. Finally, unwind by indulging with a restorative massage at the Sensorial Spa to leave you feeling deeply relaxed. Offers focus around 7 nights at Monchique from £685 or £1,070 for single occupancy. Price includes breakfast, a wellness programme and return private transfers.

July: Healthy Hiking in France: Quintessence Sports & Health Retreat

Are you sick of fly and flop holidays? Why not try something a bit more physically challenging and mentally stimulating this Summer with an exhilarating trip to the French Alps. Explore the dramatic mountains with a scenic hike or choose to find balance with outdoor yoga in the cool mountain air. An unmatched fitness retreat with a touch of luxury, fresh altitude, cosy accommodation and amenities like the garden Jacuzzis assure to make your getaway a true retreat experience. Enjoy free time reading from the library to build your knowledge on various healthy practises that you can take home. Offers focus around 7 nights at Quintessence from £2,665pp or £2,580 for single occupancy. Price is full board, with a wellness programme and return private transfers.

August: Sleep Well in Mauritius: Shanti Maurice Shanti Sleep

Long hot Summers may be great for bronzed skin and picnics, but for insomniac’s world-over light mornings and stuffy bedrooms just add fuel to the sleepless fire. With over 70 disorders in existence, and approximately two-third of people in the UK reporting sleep problems, the Shanti Sleep programme seems to be exactly what the doctor ordered. Utilising ‘Yoga Nidra’ to ensure deep relaxation, you will also receive

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indulgent spa treatments, such as reflexology and ayurvedic massage to help reduce stress. Return home feeling well rested and infinitely more positive having finally had your 40 winks. Offers focus around 7 nights at Shanti Maurice from £3,955pp or £4,005 for single occupancy. Price includes half board, with a wellness programme and return private transfers.

September: Re-boot Your Health in Greece: Euphoria Retreat

October: Realise Your Full Euphoria Retreat is the perfect Potential in Turkey: Six Senses place to relax and redefine the Kaplankaya Full Potential relationship between your mind and body. Reinvent yourself through a wide range of rejuvenating spa treatments designed to help guests achieve an enduring inner-balance. Enjoy their delightful cuisine which is not only delicious but also significantly boosts your metabolism and energy levels. Experience an authentic healing philosophy that draws inspiration from both Eastern and Western medicine. With complimentary spa treatments and health-boosting fitness classes, take a healing journey of transformation at this tranquil Greek retreat.

Offers focus around 7 nights at Euphoria Retreat from £2,195pp or £2,520 for single occupancy. Price includes full board, a wellness programme and return private transfers.

Trick O’ Treat yourself to the gift of good health this Halloween as you embark upon a journey to realising your full potential at Six Senses Kaplankaya in Turkey. Set in a secluded bay of the Milas province with panoramic views of the Aegean, this is an idyllic winter getaway to work on your wellness. Find vibrancy, radiancy and energy with a comprehensive and bespoke wellness programme designed to guide you on a road to health and happiness. With a host of rejuvenating spa treatments and exhilarating adventure tours, this is one holiday you won’t want to forget. Offers focus around 7 nights at Six Senses Kaplankaya from £2,485pp or £3,530 for single occupancy. Price includes breakfast, a wellness programme and return private transfers.

November: Perfect Your Asanas in Thailand: The BARAI Spa Bespoke Yoga Journey

Beat the winter blues this November and venture east to a world of palmfringed beaches, cobalt waters and opulent palaces, for a bespoke yoga journey at The BARAI Spa. Realise the invaluable benefits of your yoga practice by reconnecting your body and soul, improving physical fitness, increasing flexibility, calming the mind and boosting immunity. Enjoy a private yoga lesson or selection of 42

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restorative treatments, all enhancing the development of your yoga practice. The result? A you that’s reenergised, renewed and ready to face life’s challenges. Offers focus around 7 nights at BARAI from £2,335pp or £3,420 for single occupancy. Price is full board, with a wellness programme and return private transfers.

December: A Non-traditional Christmas in Thailand: Amanpuri Awareness

Take a time out from the traditional at Christmas as you restore your inner balance with a winter wellness trip to Amanpuri on the beautiful island of Phuket. A highly meditative and relaxing experience; embrace a bespoke immersion of the mind, body and soul under the guidance of a former Buddhist monk. As your mindfulness and awareness improve, notice how stresses dissipate, leaving you with clarity, direction and inner peace. With enchanting views of the Andaman Sea and breath-taking pink sunsets, have yourself a merry little Christmas and swap white snow for white sand this winter. Offers focus around 7 nights at Amanpuri from £5,520pp or £7,900 for single occupancy. Price is full board, with a wellness programme and return private transfers. For advice, guidance and booking visit www.healthandfitnesstravel. com or call 0203 397 8891

@karenthomaspt KTBB – The Baker’s Body

Christmas Recipes Sugar Plum & Bailey’s Bulking Cinnamon Brownies Brownies

• • • • • • • • • • • • •

270g 80% dark chocolate 160g organic grass fed butter 100g 5% Greek Yoghurt 180g grass fed whey (chocolate flavour) 30g organic coconut flour 4 organic eggs 130g organic coconut sugar 4 / ca. 190g plums (chopped small) 30g molasses 1tsp Canadian maple syrup 1 tsp ground cinnamon 1 finely ground cinnamon stick Pink Himalayan sea salt

METHOD 1. Cook the plums over a low heat in the molasses for at least 15 minutes or while you continue with the recipe; stir continuously 2. Gently melt the chocolate and butter over a low heat 3. Whisk the eggs and sugar together with 1tsp maple syrup 4. In a separate bowl mix together the dry ingredients; whey, flour and cinnamon 5. Combine the melted chocolate with the egg/sugar mixture and whisk 6. Combine the dry ingredients with the whisked ingredients using a metal spoon and add a pinch of sea salt 7. Gently add and stir through the sugared plums to the mixture 8. Bake in a 180 pre-heated oven for ca. 20-24 minutes

• • • • • • • • •

280g 75% dark chocolate 220g organic Ghee butter 180g grass fed whey (chocolate flavour) 40g organic coconut flour 4 organic eggs 160g organic coconut sugar 1tsp organic vanilla essence 180ml Bailey’s / Irish Cream liqueur 1 tsp strong espresso coffee (diluted in 85ml hot water)

METHOD 1. Gently melt the chocolate and butter over a low heat 2. Remove from the hob and stir through the Bailey’s/ Irish Cream 3. Whisk the eggs and sugar together with 1tsp vanilla essence 4. In a separate bowl mix together the dry ingredients; whey & flour 5. Combine the melted chocolate and coffee to the egg/sugar mixture and whisk 6. Combine the dry ingredients with the whisked ingredients using a metal spoon 7. Bake in a 180 pre-heated oven for ca. 20-24 minutes

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Chambord Berry Brownies

• • • • • • • • • • •

270g 90% dark chocolate 230g organic grass fed butter 180g grass fed whey (chocolate flavour) 50g organic coconut flour 4 organic eggs 140g organic coconut sugar 50ml Chambord 1tsp organic vanilla essence Generous handful of fresh raspberries & blackberries 30g white chocolate chips Stevia to taste

METHOD 1. Gently melt the chocolate and butter over a low heat 2. Remove from the hob and stir in the Chambord 3. Whisk the eggs and sugar together with 1tsp vanilla essence 4. In a separate bowl mix together the dry ingredients; whey & flour 5. Combine the melted chocolate with the egg/sugar mixture and whisk 6. Combine the dry ingredients with the whisked ingredients using a metal spoon 7. Gently add and stir through the berries and chocolate chips 8. FOR AN EXTRA KICK soak the berries in a little extra Chambord before adding to the mixture 9. Bake in a 180 pre-heated oven for ca. 20-24 minutes

Red Velvet Cranberry Bars

• • • • •

150g rolled oats 40g almond flour 80g grass fed whey 60g organic coconut sugar 3 tbsp Canadian maple syrup

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• • • • •

60g organic grass fed butter 60g organic coconut oil Handful fresh cranberries/raspberries Stevia to taste White chocolate to decorate

METHOD 1. Combine dry ingredients; oats and whey 2. Stevia can be added to the dry mixture to taste and sweeten more 3. Gently heat the sugar, maple syrup, butter and oil together in a pan 4. Once fully melted combine wet and dry ingredients 5. Gently stir through the berries 6. Bake in a 180 pre-heated oven for ca. 10 minutes 7. Decorate with melted white chocolate if desired

Spicy Rum Bars

• • • • • • • • • •

250g rolled oats 30g grass fed whey 2 tbsp organic / raw local honey 2 tbsp Canadian maple syrup 80g organic coconut sugar 40g organic grass fed butter 60g organic coconut oil 4 small squares of 75% dark chocolate Ground ginger and/or finely grated fresh ginger 80ml black spiced Rum

METHOD 1. Soak the oats in the rum for a couple of hours before baking 2. Combine dry ingredients; whey and ground ginger 3. Stevia can be added to the dry mixture to taste and sweeten 4. Gently heat the sugar, maple syrup, honey, butter, oil and chocolate together in a pan 5. Remove from the hob and stir through the finely grated fresh ginger, if using 6. Combine the oats, wet and dry ingredients 7. Bake in a 180 pre-heated oven for ca. 15 minutes 8. Decorate with melted white/dark/milk chocolate if desired

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Surving the

Christmas Bulge By Hayley Sinclair - Limitless Fitness Personal Training Christmas is a time for enjoying many different, rich foods, we tend to avoid the rest of the year. And to be honest, we are actively encouraged to be gluttonous, with retailers promoting hearty meals with lots of gravy, stuffing, pigs in blankets, cheeses, mince pies & to wash it all down with a load of alcohol! With invitations to friends & family, passing round the box of chocolates & honey roasted cashews & sugary mulled wine, it’s a challenging time if your dieting or simply not wishing to add inches to your waistline. Here are a few simple tips on how to survive The Christmas bulge.

Keep hydrated

Lots of people tend to drink less water when the weathers cold, opting for more creamy lattes & hot chocolates. But with heatings on, we hydrate just as much if not more. Staying hydrated, curbs overeating & keeps everything moving. Try adding lemon to your water to help keep alkaline levels in your gut, & cleanse your liver. A large glass first thing will work wonders. Also a glass 30 minuets before a meal, stops you feeling as hungry & will stop you overeating.

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Watch your portions

Going back for seconds, piling up the roast potatoes & pigs in blankets & having 3 separate desserts isn’t going to bode well for anyone! The best thing to do is first fill your plate with loads of greens & veggies, which are high in fibre, low in calories & filling. Then add a small amount of carbs (your clenched fist size) and try to pick lean meats if available. If there’s something you love, take 1.

Don’t skip meals

If you think starving yourself all day, turning up at a party ravenous, is the way to keep your waistline down, your greatly mistaken. All you’ll do is end up eating everything in sight! If you know your eating out that day, have healthy meals before hand. Try scrambled eggs, spinach & feta for breakfast, protein, beetroot & quinoa salad for lunch, & a good vegetable soup late afternoon.

Keep moving

Relaxing might be top of your agenda over Christmas, but with wanting to indulge in some treats, it’s best to find a fun way to keep active too. My family tradition

for many years now has been a lovely long walk after the main Christmas meal, (wait 30 minuets after eating to allow good digestion) before coming back for the dessert course. Popping to a local park, a walk through the woods, or letting the kids try out their new bikes / skates etc... the fresh air plus getting those steps in will help burn some of those extra calories away.

Alcohol tips

We canâ&#x20AC;&#x2122;t forget the extra booze we all consume at parties & family meals. Best way to deal with these hidden calories is choose light spirits like vodka & gin mixed with fresh lemon or lime & soda water or diet fizzy drinks (the latter try to avoid as chemical sweetness are also not great but calorie free) or a dry white wine. Also ensure you swap every other drink for a glass of water or even better add lemon to it.

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Alcúdia: The Mecca for Cycling Holidays

With Mallorca considered one of the finest cycling destinations in Europe, Zafiro Palace Hotel Alcúdia – situated on the authentic northern side of Mallorca, is the perfect place to stay for both keen and amateur cyclists. With the best months for cycling enjoyed in both the spring and autumn as temperatures reach the high teens, Mallorca’s well-kept roads and mix of flat and mountainous settings gives guests the opportunity to enjoy breath-taking tours along the coast to the 17th century town of Pollença and up to the highest points at Cap de Formentor, outside of the busy summer season. Open the majority of the year, the five-star Zafiro Palace Hotel Alcúdia balances luxury with active travel experiences with its very own dedicated cycling station. Offering guests bicycle storage, rental including electric and manual, a specialist shop with a wide range of equipment, mechanical workshop and organised cycling tours - Zafiro Palace Hotel Alcúdia offers everything and more at guests’ fingertips. As a sponsor of the island’s bi-annual triathlon as well as The Iron Man – considered the ultimate endurance challenge; the Zafiro Hotel group are passionate about fitness and cycling and believe it is one of the finest ways to experience what the famous Balearic island has to offer. Run by families, for families, Zafiro Palace Hotel Alcúdia has re-invented itself with a fresh look and a new ‘freedom of choice’ approach. Beyond the excellent cycling facilities, the hotel also has its own multisport court, fitness centre and volleyball pitches, aqua gym and putting green. Guests can recharge with a collection of fine-dining experiences that are exclusive to hotel including four à la carte restaurants and one buffet restaurant. To sooth tired muscles is the Zen, Body & Mind spa. With an indoor heated swimming pool, Jacuzzi, sauna as well as two treatment and massage rooms it offers a benchmark for health holidays. 48

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Rates at Zafiro Palace Hotel Alcúdia start from £160 in a Junior Suite. Cycling enthusiasts can also select from the hotel’s specialist cycling package which includes: - A storage pace with the capacy to hold 250 bicycles, with video surveillance - Information about cycling routes - Free access to the Spa (indoor heated pool, depending on the weather) - Menus for cyclists - Basic tools for bicycles - Area for washing bicycles - One maillot per adult - Bicycles rental - Repair service - Insurance against accidents and theft

For more information or to book visit www.zafirohotels.com

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What is Biltong? BILTONG IS A VARIETY OF DRIED, CURED MEAT THAT ORIGINATED IN SOUTH AFRICA. Various types of meat are used to produce it, ranging from beef and game meats to fillets of ostrich from commercial farms. It is typically made from raw fillets of meat cut into strips following the grain of the muscle, or flat pieces sliced across the grain. It is similar to beef jerky in that they are both spiced, dried meats. The typical ingredients, taste and production processes differ, the main difference being that biltong is dried and subsequently sliced whereas jerky is sliced prior to drying. The word biltong is from the Dutch bil (“rump”) and tong (“strip” or “tongue”) Smally’s Biltong was founded in late 2015 by Chris Small after he returned home to the UK from two years living in Grahamstown, South Africa. While in South Africa Chris fell in love with this beefy sack and set out on his return to produce a delicious, hand made snack, that could be enjoyed on any occasion. This is where Smally’s Biltong was created.

Phone: 01473 785089

Since 2015 Chris has grown the company taking on new stockists and providing Biltong to the public and sports men and women alike. Smally’s Biltong is available to any gym, butchers, farm shop owner, sports team or any retail business where biltong would be suited. Chris has not let any barrier deter him from taking his delicious beefy snack to the far corners of the consumer world. At Smally’s Biltong, they only ever use the finest UK and Irish grass fed beef, as they feel that this makes the difference between good biltong and great biltong! Whether you are a keen gym - goer looking for that extra boost of protein or someone looking to improve your diet, Smally’s is high protein guilt free snack that suits everyone! • • • • • • •

100% Grass-Fed UK and Irish Beef High Protein Low Fat Gluten Free No MSG No added sugar No artificial colours or flavours

Email: smallysbiltong@outlook.com

Available form local gyms, nationwide stockists and through our website www.smallysbiltong.co.uk Supplier to Northampton Saints RFC

Supplier to England and Great Britain Mens Hockey

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Evolution Ride UK

100-bike mass participation indoor cycling event is coming to the UK in January 2019 Indoor cycling instructors, enthusiasts and fitness fanatics will come together at the Burgess Hall in Cambridgeshire on Saturday 19th January for the ICG® Evolution Ride UK 2019 – the biggest mass participation indoor cycling fitness event that Life Fitness has ever held on British soil. Evolution Ride is a one-day indoor cycling event like no other. Hosted by Team ICG® Master Trainers, it will combine ICG®’s industry-leading programming with an outstanding live production to guarantee all participants a spectacular riding experience not to be missed. The annual event originated in Germany and has grown exponentially since its introduction in 2003, with over 650 indoor cycling aficionados coming together in Nuremberg in each of the last two years. As part of Evolution Ride’s growth across European territories, the event attracts 250 riders annually in Poland and Life Fitness Iberia hosted its inaugural ride in 2018, with the UK due to follow suit in 2019. Attendees will experience eight expertly crafted sessions showcasing the best that ICG® has to offer, accompanied by live entertainment including an Ibiza saxophonist and an elite dance troop, creating an unmissable indoor cycling experience.

Participants will be pushed to the limit through a series of drills and climbs in an intense game of ‘twister’ using ICG®’s Coach by Color® system, and then ascend through a virtual landscape with Myride®+ in an interval programme designed to challenge both muscular and mental determination in the ‘3 Peaks’ session. The day will close with a unique and energetic party ride inspired by the vivid colours and sounds of the world’s greatest carnivals! Speaking about Evolution Ride, Core ICG® Business Manager and International Master Trainer Doyle Armstrong, said: “Bringing Evolution Ride to the UK in 2019 is a fantastic opportunity to grow the ICG® community here in this country. The event will showcase the complete ICG® offering – from equipment to technology and programming – to one of the biggest gatherings of indoor cycling enthusiasts ever in the UK. “Our aim is to inspire attendees and open their eyes to exactly what is possible with indoor cycling. It’s guaranteed to be a fantastic celebration!” Evolution Ride UK 2019 will be supported by official sports nutrition partner AMSPORT® UK, leading supplier of nutritional supplements and partners elite athletes, coaches and clubs. Solo and Tandem Rider tickets for ICG® Evolution Ride UK 2019 are available now! For more details and to purchase tickets visit www.lifefitness.co.uk/ evoride2019.

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Changing Career

is it worth QUITTING your job to become a PersonalTrainer? MANY PEOPLE WHO ENJOY EXERCISING AND HELPING OTHERS DREAM OF BEING A PERSONAL TRAINER. IF YOU ARE A FITNESS ENTHUSIAST WHO SPENDS A LOT OF TIME AT THE GYM, MAKING THE MOVE TO BEING A PERSONAL FITNESS TRAINER MIGHT SEEM LIKE AN EXCELLENT NEW CAREER CHOICE. HOWEVER, YOU WILL NEED TO THINK IT THROUGH CAREFULLY BEFORE TAKING THAT STEP. HERE ARE SOME THINGS TO THINK ABOUT AND TOP TIPS TO HELP GET YOU ON TRACK… MAKING A POSITIVE CHANGE If you are stuck doing a job that you don’t like, this could be the perfect time to change careers and become a

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personal trainer. The feeling that you are following your dreams rather than staying in a dead end job with no career prospects is sure to be empowering and can help to transform your life as well as serving as a powerful reminder to other people around you that they do not have to settle for a mundane life. TRANSFORMING A PASSION INTO A CAREER You may well be someone who has always dreamed of becoming a personal trainer and shied away from taking the plunge until now. If you have a true passion for training other people and have been thinking about doing this for a long time already, then it could be time to take the next step.

GOING THE DISTANCE One of the downsides of turning a hobby into a career is that many people find that they lose their passion for it after a while and it starts to feel like work. As a personal trainer, you will need lots of energy and enthusiasm to motivate your clients to strive for and achieve their goals. Take time to figure out how you will make sure that you stay motivated in your work so that it still feels fun and exciting. After all, changing careers is no easy task and once you have made the switch you are likely to find that your old job will no longer be waiting for you if you decide that you want it back.

DO TEST RUN You can gain a bit more insight into what it takes to be a personal trainer and if this is truly your passion by training family and friends for free in your spare time. Of course, the situation will be a bit different when you get actual clients, as you are likely to be training people that you have never met before and will have to establish a bond with them from scratch. However, practicing on family and friends will help you to see if you have the training and motivational skills that you will need to help your actual clients to achieve their goals.

DO IT FOR LOVE, NOT MONEY Many people dream about being a personal trainer because they think it will make them rich and maybe even famous. However, becoming a successful personal trainer takes a lot of time and effort and you have to be prepared to work very hard to make a name for yourself. In fact, you may well find that when you start out in your new career as a personal trainer you even have to take a pay cut at first. If you are already in a high paying job and are simply looking for a way to bring in extra cash, becoming a personal trainer might not be the right option.

DONâ&#x20AC;&#x2122;T GET DISCOURAGED It is important to realise that the world of personal training is highly competitive and it might take you a while to build up a client list. In fact, when you first start out on your new career path you may well find that you spend a lot of time knocking on doors without many results. However, it will take time for people to know who you are and that you are good at what you do. It is important to stay focused on what you want to achieve and keep working hard to reach your goals. Turning something that you are passionate about into a career can be extremely satisfying. Although like any job there will be good and bad days when you work as a personal trainer if you have a true love a enthusiasm for this job you are likely to have many more good days and be able to wake up each morning looking forward to going to work. Simply take a little time to make sure that this truly is your dream job and do some research and you should be able to make the career change smoothly and successfully.

MAKING A SMOOTH TRANSITION If you have decided that being a personal trainer is definitely the move for you and you are ready to take the next step, donâ&#x20AC;&#x2122;t leave your day job just yet. You can start off by working as a personal training part time until you get enough clients to go full time. This will mean that you will still have job security and a regular pay check to fall back on and you will still have the time you need to make sure that this is really a career that you want to pursue. DO YOUR RESEARCH Find out from other personal trainers what they had to do to follow this career. If you do not already have friends who are personal trainers, seek introductions through friends and talk to the personal trainers at your local gym. They are sure to have plenty of tips and insights that will help you further down the road. WEIGH UP YOUR OPTIONS Changing careers is a big decision and you will naturally want to make sure that you give it the time and attention that it deserves. A good way to see if being a personal trainer is really for you is to make a list of all the pros and cons. Be honest when creating this list so that you will be able to get a balanced idea of what being a personal trainer really means to you. For all the cons that you come up with, work out how you will overcome these drawbacks and if the time and effort that it will take is really going to be worth it.

To find our more about becoming a personal trainer visit Discovery Learning online and download their latest prospectus. www.discovery.uk.com

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The Emperor Four years ago, Menay ‘The Emperor’ Edwards was a professional fighter who was all about throwing punches in the ring. Now he’s fighting to introduce boxing into every fitness class and is on a mission to get you fit. We speak to Menay about his new found passion for personal training, his favourite boxing moves and why he credits fitness for helping him walk again.

Q: First things first, how did you get into boxing? When I was seven years old my older brother took me down to St. Peter’s gym in Woolwich, London, and handed me a pair of old and dusty black lace-up boxing gloves. Proper old-school. I instantly fell in love with boxing and haven’t been able to take the gloves off ever since. Q: What are some of your biggest achievements? Being crowned 2013’s Southern Area champion is definitely up there. I was fighting really good and climbing the amateur ranks, winning the novices title. I was on a good run which saw me get mentioned for a spot in the England amateur boxing squad and at the time was boxing for the London Amateur Boxing Association. My last fight was in the run up to the English Cruiserweight title, before I got severely injured and had to hang my gloves up for good. Q: That injury came in the ninth-round of the English Cruiserweight title, against Matty Askin in 2014. How did you cope with the news at the time? One minute I was throwing good punches, boxing well, the next I was in the hospital diagnosed with a brain hemorrhage. At the time I couldn’t feel the left side of my body and I was having short-term memory problems.

Serious about fitness

I was also fearful that I might walk with a limp for the rest of my life. Life had thrown me into another ring and I decided that I wasn’t going to give up. That’s when I started to look at fitness in a different way. Q: Why combine boxing and fitness? I say, why not? Fitness regimes and workouts tend to be boring. You’re forced to do the same thing over and over again, with little to no variation. I step into my classes with an idea to keep things new and fresh! No class is ever the same. Instead of doing a regular sit-up, you add in a punching variation at the top. Q: So, what’s next then? Plans for the future? At the moment, I want to introduce people to the benefits of incorporating boxing into their fitness regime. As for the future? Not sure. Maybe one day I can open my own boxing/fitness gym, focused on bringing boxing to the forefront of every fitness class. The Emperor’s Gym, you heard it here first! Read the full interview on www.pttoday.co.uk Menay has since built his own brand ‘Team Emperor Fitness’ and prides himself on sharing his passion and inspiring others through his Instagram @emperormenay.

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Serious about fitness