PT Today April 2019

experts

us ess rio n Se t Fit ou ab

Written by Personal Trainers, for you! – new & Improved

+ new

experts secrets to becoming a successful personal trainer

Kamal Mamedov + new

recpies

April 2019

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Hello and

Welcome

experts 7-13

To the April issue of PT Today!

Well, what a March that was! 2019 has certainly thrown some curve balls, and has made for a stronger start to the second quarter, so we cannot complain. We have had some amazing meetings and interviews allowing us to bring you all the latest and most relevant content from the fitness industry.

fitness focus 16-17

Summer is now just around the corner, and here at PT HQ we are starting to look at what fun fitness holidays and summer activities may be going on this year. Do you have anything planned? Let us know by emailing editor@ptlive.co.uk or stop by our Facebook page and let everyone know. We love hearing what our readers are up to and being inspired by your exploits.

So as I write this, with IFS behind us and FIBO just around the corner, there is a lot to be getting your teeth into already in 2019.

focus on 20-23

In this issue we are getting more involved with Karen Thomas of The Bakers Body and checking out some of her fantastic recipes (Page 51), and we’ve had a chat with Peter Faulkner of FK Pro for our 10 minutes with feature.

We caught up with Kamal Mamedov of Fortitude Fitness to discuss his 3 secrets to success as a PT (Page 24) and also look at 3 strategies to gain size (Page 26). You can stay up to date with Kamal as one of our regular expert contributors as of this issue. We look forward to working with him and indeed his team over at Fortitude Fitness across the year.

features 24-37

All of this, as well as our normal great content you know and love, hopefully makes for an easy April for all our wonderful readers.

If you are heading to Body Power 2019, be sure to keep an eye out for us there and come and say hello. This years show is just getting bigger and better, with more arenas, more appearances and more seminars than ever before, making this a year not to be missed.

Well that’s all from me this April, we hope you enjoy reading PT as much as I enjoy putting it together.

nutrition 38-62

Yours in health and happiness,

Myles Davies editorial director

www.pttoday.co.uk

business 63-66

the

contents experts

focus on

07 Christopher Rock

20-21 The 7 P’s of Progress & Why Every Fitness Professional Should Know Them –

Something I didn’t always appreciate with exercisers was the feelings they may have when they began to exercise...

08 jason watson

We all could do with a little routine sometimes, regardless of if we actually like this or not...

24-25 3 sECRETS TO – BECOMING A SUCCESSFUL PERSONAL TRAINER

What is Nutrition Coaching... And what’s the deal with “scope of practice”?

13 Karen Thomas

Although it still has its reservations by many, competing on stage is no longer just for the hard-core jacked ‘bodybuilders’...

sub £15 offer Page 14-15 19 kamal mamedov

Co-founder and Director of a the most atmospheric gym in Suffolk called Fortitude Fitness...

fitness focus

16-17 UK’s fittest professions Puregym reveals which jobs are hitting the gym the most, and the professions that prefer after-work drinks to an evening workout…

04

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cover

Being a fitness professional comes with many challenges...

11 darren tebbenham

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23 Banish Stress – with boost Whether it’s those long commutes to work, difficult clients or just too much work, we all feel stressed at some point. But now Boost Oxygen is here to help... Offering 95-98% pure, natural oxygen in a handy portable can, Boost Oxygen has a range of benefits that can help make your day to day life that bit easier. Any commute can be stressful, especially when trains and tubes don’t always run on time and the air quality, particularly on tubes, can be very poor...

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...

26-27 3 strategies to gain size

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...

features 28 exf fitness –

Bespoke fitness manufacturer EXF has extended its relationship with Third Space, by supplying the luxury fitness group with London’s largest functional training rig at its Canary Wharf club...

30 ladies full body workshops The squat is my most loved & most hated of the compound lifts. I love it because I just feel fantastic afterwards & it’s hugely rewarding to perform...

features 32-33 Clubbercise celebrates

nutritionellbeing business &W

64-65 PT Distinction –

We caught up with Tim Saye of PT Distinction to learn more about the offering and how they aim to support clients in the modern world of digital personal training...

Its 5th appearance at the International Fitness Showcase...

34-35 training is more – than a workout

The quest to unlock human potential is never-ending, and who understands this better than a Personal Trainer?

51-53 super chef – Karen Thomas recipes From Pesto chicken to Prawn and buckwheat as well as proats!

66 Ten minutes with – Peter Faulkner

PT Today were massively impressed with Peter’s suspension training kit and wanted to get to know a bit more about the man and the company behind this brand...

36-37 BodyPower Experience!

The liver is probably the most underrated organ in your body. People know it helps with detoxification, but it does so much more...

nutrition

& Wellbeing

54 6 fitness essentials that you will want to shop immediately –

On the lookout for some well-beingwarrior products, that will go the distance in helping you before and after a work out? From soothing those muscles, to smelling as good as you feel – here are the top 6 fitness essentials.

High carb/low fat vs low carb/high fat –

By Dan Reilly, Tutor at the Training Room...

40-43 Breaking Fad –

45-47 Gosh!’s recipes –

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To enter simply email win@pttoday.co.uk & answer the following question...

56-57 Wellness Retreat Marrakech –

Beetroot Burgers with Grilled Halloumi to Quinoa Carrot and Caulif lower Burger recipes...

“A healthy mindset is not about being better than someone else, it’s about being better than you used to be”...

48-49 Fitness & Mindset – Coaching

59-62 12 Wellness Holidays –

Fitness is fairly simple really. I mean get strong by lifting stuff...

time

York Barbell International Olympic Curl Bar

38-39 FAT LOSS OPTIONS –

Over a third believe that they need to cut out bread to maintain a healthy weight (33.9 per cent) and nearly a quarter are clueless on carbs, having “no idea” on whether the food group is good or bad for us..

Competition

In what year did Bob Hoffman start the York Oil Burner Athletics Club?

Visit www.yorkfitness.com

A new year marks a new beginning, so it’s natural to want to reflect and make resolutions to improve different aspects of your life...

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meet the experts PT Live

Christopher Rock

PT Live Limited provide a complete bespoke marketing communications offering for Personal Trainers, Gyms, Heath Clubs and any company that actively markets to consumers in the fitness industry. Visit www.ptlive.co.uk for more information. See page 12.

Within the fitness industry, if we are to truly to raise someone’s confidence, we have to show empathy and understanding and we have to convey this understanding back to them. See page 7.

Karen Thomas

Jason Watson 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. See page 8.

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. See page 13.

Kamal Mamedov

Darren Tebbenham You’re a personal trainer, you want to be successful, I get it, I did too, but I don’t know about you, but I spent an awfully long time focused on the wrong stuff to make me successful as a coach.

See page 11.

PUBLISHERS

PLEASE NOTE

Editor

PT Live Limited

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.

Myles Davies

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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.

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Co-founder 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 3 Strategies to Gain Size see page 26, and 3 Secrets to Becoming a Successful Personal Trainer. See page 24.

www.pttoday.co.uk

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experts

Understanding exercisers better – by Christopher Rock

I’d like to share a little perspective….

Something I didn’t always appreciate with exercises was the feelings they may have when they began to exercise. I remember working with one particular client who was doing some regular walking. I was monitoring them closely, checking their skin colour, and their breathing using Borg’s modified Rate of Perceived Exertion.

The exerciser seemed comfortable until they said, ‘Chris, I have to slow down.’ When I enquired why, they replied, ‘because I’m starting to sweat.’

To me, this was an odd comment to make, so I asked again, ‘on the scale we discussed where about are you?’

They replied a 5 or 6. I was confused.

The exerciser stopped walking and we

had a discussion. It turned out that when they were at school, they were always pushed incredibly hard and this made them hate exercise. When I dug deeper it turned out the raise in body temperature made them feel very uncomfortable.

It was many years later that I began to fully comprehend this. After a prolonged absence from any exercise and having had shoulder surgery, I was extremely deconditioned. When I finally returned to some gentle static cycling, I noticed just how uncomfortable I felt as I started to warm up. It wasn’t until I broke into a full sweat that I felt better.

Until that moment I had become so accustomed to the warm-up and the feelings associated with it, that I paid

no attention to them. From that day forward, I began to become more aware of what I was feeling, although, of course after a long time it became second nature again. What I haven’t forgotten though is that others are experiencing things that we don’t necessarily understand and need to appreciate…

Within the fitness industry, if we are to truly to raise someone’s confidence, we have to show empathy and understanding and we have to convey this understanding back to them.

In the wise words of the late Dr Steven Covey, ‘When you really listen to another person, from their point of view and reflect back to them that understanding, it’s like giving them emotional oxygen.’

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experts

Implementing a Fitness Routine to Improve Life Efficiency – Jason Watson

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 overnight you have to build it piece by piece.

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 clearheaded 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

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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

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 effects that come with knowing that your training is taken care of, dedicated to a time slot 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.

Plan to Create!

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experts

What is Nutrition Coaching...

AND WHAT’S THE DEAL WITH “SCOPE OF PRACTICE”?

– Darren Tebbenham they had for breakfast, lunch and dinner, what they had for any between-meal snacks and what they drank throughout the day, they confirmed very coherently YES such activity would be insured on their personal trainer policy.

My Guide Third party your education reate a nutrition video or document about the important role of healthy fats and why eating fat is essential when it comes to losing fat. Include content about the role and, therefore, importance of protein and talk about carbohydrates in terms of their role as an energy source. However, outline also that when it comes to losing body fat we need to help the body burn stored fats as fuel rather than consumed carbohydrates, and hence why we might limit their consumption for a while.

As a personal trainer, you will obviously need to influence your clients’ behaviours when you are not around, especially in the area of nutrition. And writing a meal plan is, firstly, no more likely to actually develop new eating and drinking habits than any of the many diet plans your clients have likely tried in the past.

Secondly, writing a prescriptive eating plan is NOT the role of a personal trainer. And thirdly, our role as a “coach” as opposed to trainer, is to empower clients to take back control of their own health, weight and fitness and dictating a set meal plan is not empowering but potentially disempowering and therefore a huge mistake. Let me explain…

As a coach you will appreciate the answers for your clients to finally eat and drink more healthily don’t simply come from your training, experience or capability

in nutrition, but the rich collaboration between coach and client. That is to say your client possesses important expertise about their own daily schedule, preferences, sources of support and mental resolve than you, and by working with them to create a strategy that is likely to work for them 1) will better enable lasting chance, 2) is within the remit of a fitness professional and 3) empowers clients to better own their own habits and behaviours around nutrition.

And when we talk about scope of practice, clearly influencing another’s nutritional choices both very necessary and is within our scope of practice. I personally contacted Insure4Sport to ask whether in the case of a professional trainer who is NOT writing meal plans but, instead, is collaboratively working with a client to agree changes they would make to what

Coach – ask to discover, ask to understand and ask to solve.

In your coaching session with your client, ask about what your client most took from what you provided them. Ask about how this might show up for them. And ask about what changes they, therefore, intend to make by when. And follow up.

Share your expertise Don’t just remain passive, share through story, use of metaphors and examples of how others have better-controlled carbohydrate and sugar consumption, between-meal snacking, comfort eating and increased protein and healthy fats in their diet. Think, two experts, working towards one person’s agenda i.e. your clients. This is nutrition coaching. It works and you can read more on www.darrentebbenham.com

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Branding / Print / Digital / Websites / Logos

experts

So... you want to compete...

– Karen Thomas Although it still has its reservations by many, competing on stage is no longer just for the hard-core jacked ‘bodybuilders’. It has transformed into a highly accepted and relatable sport earning the recognition & respect that it rightly deserves.

I’ve always thought that everyone, just once in his or her life should complete a prep diet of some fashion. Not for aesthetic purposes, but purely to learn about their bodies, macros, micronutrients, emotional & physical limits & if nothing else a sheer appreciation for the abundance of food that we have. It certainly did that for me. While some people run for the hills at the thought of prep (understandably), it is far more common now for men & women to be hitting the stage. The rapid growth in the physique categories demonstrates this. However, a common misconception is that getting stage lean, is the same as getting lean. Remember, as a stage competitor you will be judged & critiqued in a more physically brutal way than you ever have been before. There is no clear goal scoring or time to beat. You will need to leave your bashfulness at the door, develop some thick skin to stand next to some insane conditions, showcase your physique to the best of your ability & accept whatever subjective decisions are thrown at you. Like with many sports when you take it to a certain level, sacrifices must be made. And with bodybuilding, these sacrifices come pretty high, as it’s not just your time in the gym or meal prepping that overtakes your life. Prepping for a competition will influence so many other areas, so getting to your ultimate peak physical condition will actually require immense mental & emotional strength & determination. Meticulously tracking food over the course of several months,

training smarter & harder in the gym & unexpected metabolic, emotional & hormonal adaptations all while trying to raise a family & work a normal full-time job for the most of us.

The standards in competing are changing pretty rapidly & the competition is fierce. Even with a mass of online coaching & many more federations to choose from, a decision to compete still shouldn’t be taken lightly. Getting stage lean isn’t about being the biggest, or skinniest, size does not win. In my limited experience, conditioning, muscularity, symmetry, proportion & stage presence wins the show. It’s about taking your physique to extreme levels without being careless.

Being critical & objective on yourself, & taking criticism without losing sight of your progress. For most people, it’s about getting to where you think you need to be, & then taking it that little bit further! Well, assuming you want to win that is.

journey. Which federation do you choose? How long will your prep be?

Will you seek a professional coach?

Will your coach provide nutritional or training plans, or both? Will this coach provide just macros or a specifically designed diet plan to follow? How often will you check-in? Which category will you compete in? Have you read the federation’s rules & criteria? Will your competition be influenced by professional or personal commitments?

Where is your competition? Who will tan you? Who will do your hair & makeup?

Can you budget for this competition?

Are you prepared to compete again if you qualify for the Finals?

Please bear in mind I speak from just my experience & observations over the past few years & as a natural athlete. This is just scraping the surface to give you an idea of whether you are suited to taking the next step in this journey…

@karenthomaspt

So many questions will influence your

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fitness focus

The UK’s fittest professions, revealed Puregym reveals which jobs are hitting the gym the most, and the professions that prefer after-work drinks to an evening workout.

Ever wondered how some people can find the energy to hit the gym after work? Turns out, it could all be down to their day job.

Puregym surveyed over 2000 employees to reveal the UK’s fittest professions, and the exercises they choose to do depending on their job.

Which sectors are most motivated?

People working in Science and Mathematics work out more than just sums, as they head to the gym more than any other sector in the UK. Nearly a third (30.2%) of researchers and accountants go to the gym on average 4-6 times a week, with 44% using the gym to relieve stress and improve their mental wellbeing.

Turns out, these guys love to boogie, as 30.6% of them chose Zumba as part of their top three exercises.

The construction industry ranked second, with workers spending a huge 165 hours on average in the gym a year.

In the gym, these workers prefer to pump iron – with most respondents choosing free-weights as their favourite exercise.

Beauty and Wellbeing weren’t far behind, with most of these employees choosing to work on their bums and tums at the gym, spending 162 hours a year there on average.

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And the least motivated?

In comparison industries including health & social care, retail & customer services and engineering have the lowest gym attendance.

30.8% of health & social care workers attend the gym just once a week or less on average. Whilst improving your general health is the number one priority for most sectors, improving your mental health also ranked highly, with 55.6% of students selecting this as a decided factor.

Interestingly, sharing gym time on social media seemingly motivates both professionals in the art and design and sports, leisure and tourism sectors.

Exercises by industry Cardio ranks number one for most popular exercise, with all but one of the industries surveyed listing it in their top three. Free-weights also rank highly, with 90% of sectors including IT and digital selecting it.

Resistance training follows in third place, favoured by media, sports, leisure and tourism and transport professions.

Yoga proved popular with both media and hospitality sectors, but not so much with transport and distribution workers, with only 2.9% of those surveyed a fan of the downward dog. And finally, because we all love

a pun, energy professionals such as electricians really do love circuits, 31.4% of them included the exercise in their top three.

A high price to pay for a workout?

They say it’s all about the money, but how does our salary affect our exercise habits?

Cardio, abs and legs, bums and tums are the most popular exercises for the lowest salary band of £14k and below, kick-boxing for professionals earning £15k-£20k and free-weights for professionals earning £30k-£40k.

Finally, for professionals earning £75k-£100k a mixture of yoga, circuits and Zumba is most popular, whilst it’s all about aerobics for those high earners making £100k or more

For people earning £50k-£75k it’s all about the bike – with resistance training and indoor cycling their top exercises of choice.

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BOXING SINCE 1977

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experts

Kamal Mamedov – Co-founder and Director of a the most atmospheric gym in Suffolk called Fortitude Fitness.

Hi, I’m Kamal Mamedov, Cofounder and Director of the most atmospheric gym in Suffolk called Fortitude Fitness.

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 be 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.

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 24-25 - 3 SECRETS TO BECOMING A SUCCESSFUL PERSONAL TRAINER. The first article is something I advise you to 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.

So turn to page 26-27 - 3 STRATEGIES TO GAIN SIZE

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

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The 7 Ps of Progress and Why Every Fitness Professional Should Know Them Being a fitness professional comes with many challenges... you’re probably wondering how to juggle it all. Well, we have to work at it because in order to progress to success, you have must have a system in place to keep you focused on the goal.

FOCUS ON THE ULTIMATE GOAL

Not only do fitness professionals manage all aspects of client management, like programming workouts, scheduling check-ins, providing motivation and coaching, booking follow-ups, overseeing food journals, instructing movements and offering encouragement (just to name a few), they also have to manage the business as a whole. Fitness business owners need to find that perfect balance.

This is where the 7 P’s of Progress comes in. As a fit pro, you have to understand and execute all aspects of the business and on top of that you have to be your own marketing manager, social media manager, client manager, time manager, and the list goes on and on! Not to mention, you might

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even have a family to take care of. Geesh!

How do you accomplish all of this? Well, you have to know your purpose, make a plan, create a process, prioritise, be proactive, maintain productivity, and never forget about the people! I call them the 7 P’s of Progress

Purpose

The first P in the 7 P’s of Progress, is purpose. Listen, I get it! You have so many things pulling on you. For me, it’s my husband, my two-year-old twins, my business, my family, my friends, and my own body. I can barely fit in time for self care. I’m sure you have your own list of things! Your life is probably hectic, and

What is your ultimate goal? What is the reason you decided to become a fitness professional? Why do you wake up every day, and do what you do? What is the driving force that keeps you motivated when things get difficult? If you’re able to answer these questions, you’ve most likely already established your purpose, which is great! Knowing your “why” is the first step in developing a business strategy that will bring you the kind of success that you want. If you don’t know what you want, or why you are doing this, how can you create an effective plan that will bring you closer to your goal? You can’t! So, before you do anything else, take some time to define your purpose.

Plan

Once you’ve defined your purpose, it’s time to work on your plan. It’s one thing to know the goal, but if you don’t have a clear pathway to the goal, you will mostly likely have a difficult time achieving it. Your plan doesn’t have to be extremely specific or prescriptive, but you need a checklist to help guide you to the finish line. This plan should consist of both short-term and long-term tasks. Personally, I use a whiteboard. On this board I have the longterm goals and under each one I’ve set short-term goals. The short-terms goals then become daily tasks that I need to accomplish each day in order to get myself closer to my overall goals.

Process

These daily tasks are my process. How do I get from point A to point B? I follow the process I’ve laid out for myself every single day. Your process must be specific.

How much time will you spend with clients each day or week? In terms of marketing, how much time will you devote to this department, and what platforms will you use? Can you streamline your business to maximise time? What does your daily schedule look like? Do you even have a schedule? Let’s be honest, you cannot just wing it in business. You must have a process and you need to prioritise each task. That’s why process is very important in the 7 P’s of Progress.

Productivity + Pro-activity

Being a procrastinator and being a professional does not work well together.

Not only do you have to be productive, but you also have to be proactive! Your plan needs to be visible! You need to see it every day when you wake up. You need to be able to check off the things you’ve accomplished at the end of each day.

Plan ahead for your week and stay on top of your tasks. Don’t take your time for granted, use it wisely because, at the end of the day, you can’t celebrate the things you didn’t do.

People

IT’S ALL ABOUT YOUR CUSTOMERS AND YOUR TEAM

but it will take some effort. Starting with the 7 P’s of Progress is the first step!

And finally, the last P of the 7 P’s of Progress, is people. Never forget that your business is about people. The people you serve (your clients!), and the people who serve alongside you (your team!). You can’t have a successful business without people. Your network should consist of like-minded people who’ve had their own successes that you can learn from.

One of the best things you can do for yourself is to position yourself to learn from people who are where you want to be. If you want to own your own gym, you probably should connect yourself with a gym owner who you can observe and learn from—they might even be willing to guide you in the right direction! You’ll also need people who can help you with your plan. If you’re not social media savvy, you need to know someone who is.

People make the plan possible! Your success hinges on what you do every single day. Know your purpose, create the plan, follow the process, prioritise your tasks, be proactive and productive, and make sure you have the right people in your corner. Your dream is not impossible,

Shay McClendon NASM certified pT Part of the fitness industry since she was 17 years old. Today she uses her background in dance to help teach her clients about stabilization and flexibility and offers services in a range of areas including weight loss, corrective exercise, postpartum training, highintensity cardio and resistance training.

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Banish Stress With Boost Whether it’s those long commutes to work, difficult clients or just too much work, we all feel stressed at some point. But now Boost Oxygen is here to help. breathing, stress levels, blood pressure and so on.

Therefore by inhaling Boost Oxygen you will start to feel different effects depending on the different aromas, for example: Peppermint has a stimulating effect, Pink Grapefruit uplifts and Eucalyptus relieves stress and mental fatigue, to name just a few.

Offering 95-98% pure, natural oxygen in a handy portable can, Boost Oxygen has a range of benefits that can help make your day to day life that bit easier. Any commute can be stressful, especially when trains and tubes don’t always run on time and the air quality, particularly on tubes, can be very poor.

According to a study by the Office of National Statistics on commuting and wellbeing, each minute added to a commute affects anxiety, happiness and general wellbeing. You might not realise, but you could be starting each day on a negative note, which only fuels the stress throughout the day.

Compared to commuters who travel by car, those on trains have been found to experience higher levels of anxiety on average. Squeezing onto a packed train and trying to find a seat isn’t the most relaxing experience!

As well as getting stressed over the daily commute, the air we breathe can contain as little on 14% oxygen in places like Oxford Street. Breathing in low amounts of oxygen alongside emotional stress, means our natural oxygen levels become depleted

resulting in fatigue and mental fogginess. That’s the last thing you need when starting out your day.

Boost Oxygen offers a blast of fresh oxygen when you need it most, reliving feelings of stress and tiredness to leave you rejuvenated and ready to seize the day. Available in both full and travel size, this is the perfect travelling companion, it even relieves symptoms of travel sickness too. But how does Boost Oxygen work its magic?

Boost Oxygen boats a range of 5 aromas, all containing essential oil aromas to enhance the experience of oxygen intake. Each active ingredient offers an additional benefit for both body and mind, countries such as Egypt and China have been using aromatherapy for over 6000 years, due its range of benefits.

By simply taking two-to-three inhalations before your commute or before you need to concentrate, Boost Oxygen will help to reduce stress levels, increase energy and mental alertness in an all-natural way.

You can experience Boost Oxygen in the aromas of: Peppermint, Menthol Eucalyptus and Pink Grapefruit along with a natural, flavour free option.

New to the range is Boost Oxygen Beauty which contains aromas of Frankincense and Pink Grapefruit.

You can also chose between 5 Litres (110 inhalations) for £14.99 or 9 Litres (200 inhalations) for £19.99.

(Boost Oxygen Beauty comes in 2 litres for £14.99 and 6 litres for £21.99).

All Boost Oxygen aromas are available online!

@boostoxygen boostoxygen.life

Inhaling essential oils through the nose allows them to reach the limbic system, commonly referred to as the ‘emotional brain’.

This system directly connects with parts of the brain that control

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on the cover

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.”

Like Facebook and Instagram, a 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.

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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.

of every opportunity you get.

2. Capitalise on Clients

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!

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

Capitalising on leads is certainly something many personal trainers miss out on.

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.

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 these lines “Hey, it’s Kamal here from Fortitude Fitness.

You’ve shown 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 salespeople.

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 saves you a lifetime of stress.

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. Whereas 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.” 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.

Kamal mamedov co-founder & Director of Fortitude fitness

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on the cover

STRATEGIES TO GAIN SIZE 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!

You often see bodybuilders take Creatine to aid this too.

So if you’d like a more powerful mental alertness during your training sessions, sleep.

Protein Synthesis

1. Zzz…

while we sleep?

If you’re new to bodybuilding, chances are you’re constantly on a lookout for the latest supplement or the best training routine by Schwarzenegger. 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.

Growth Hormone Production

What’s so crucial that happens

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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.

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!

on the cover 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 an endless number of people.

Let’s clear something up - if you’d like to lose weight, consume fewer 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 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 these 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.

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.

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.

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!

Kamal mamedov co-founder & Director of Fortitude fitness

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experts

EXF supports Third Space to create Londons largest functional training rig at The Yard Bespoke fitness manufacturer EXF... accessories including prowler sledges, farmer’s walk handles and weight plates.

In the Canada Studio, which offers HIIT classes for members, EXF has designed and installed a bespoke floor mounted rig (62 cubic metres).

This includes integrated storage, Swedish wall attachments and suspension training equipment, supplied by premium fitness brand Auster. Finally, EXF has also created a 6m by 2.8m branded ball rebound wall which includes inlayed ball wall targets.

has extended its relationship with Third Space, by supplying the luxury fitness group with London’s largest functional training rig at its Canary Wharf club.

Inspired by a love of strength and conditioning, functional training and combat arts, The Yard, features innovative storage, flooring and bespoke functional training rig solutions from EXF. The bespoke fitness manufacturer has also supplied a range of solutions in the club’s new Canada Studio.

Following a similar installation with the group last year, EXF’s relationship with Third Space continues to flourish. The latest phase of the partnership has seen EXF aid the transformation of the site’s former sports hall, into a dedicated 745 square metre flexible training space. Embracing the trend towards larger flexible training areas, The Yard is home to an open gym space, a

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dedicated combat zone on a mezzanine level and a 220 cubic metre functional training rig, making it one of the largest in London.

Created by EXF, the rig was built-to-measure and fit in with the aesthetics and feel of the new space, whilst also being a practically efficient workout space. The rig includes two custom built peg boards.

The team has fitted new flooring throughout including EXF designed functional performance flooring, strength flooring and a 15m three lane indoor track. In advance of its installation, the team put the flooring through rigorous testing to ensure it provided the right level of acoustic protection. This was especially important as The Yard is located above the site’s holistic and spa area. All flooring has been supplied in bespoke colours and the combat area, features bespoke wall pads. Additionally, EXF has also fitted the site with nine full racks with platforms and a wide range of training

“It has been a privilege to work alongside the team at Third Space once again to create such an innovative training space,” says Danny Armsby, Business Development Director for EXF. “We have worked closely with the team to ensure every last detail is in line with their vision for a truly flexible and engaging experience for members.”

“There’s a huge demand for more flexible training and our vision was to create a dynamic space inspired by our love of strength and conditioning, functional training and combat arts for our members,” says Rob Beale, Fitness Director for Third Space. “Having worked with EXF previously at our City club we knew that they would be able to support us with both The Yard and the Canada studio. We have been thoroughly impressed once again by their expertise and ability to create exactly what we needed, with no task proving too difficult.”

www.exf-fitness.com

SUCCESS YOUR

Make

Priority

Become a Qualified Trainer • Advance Your Fitness Career Are you ready to take your Check out www.darrentebbenham.com PT business forward? Be A Better Coach - Online, UK & Spain How could you add a coaching arm to better influence clients’ nutritional choices, deal with stress or improve their lifestyle?

Business Coaching - Online & App Support Business Retreats - 4-day Intensive, Spain

What if you could become an even better coach, develop your skills in motivational interviewing and be a master of mindset management?

How could you benefit from expanding your business online?

Not yet a Personal Trainer?

If you want to stand out and graduate with confidence as an EiF Master Trainer and Coach, find out more online.

www.eifbemore.comm Residential School of Personal Training - UK Personal Training School - The Maldives Personal Training School - Bahrain

t. 0845 0944 007 e. darren@eifptschool.com

features

Ladies Full Body Workshops

– Karen Thomas

The Squat The squat is my most loved & most hated of the compound lifts. I love it because I just feel fantastic afterwards & it’s hugely rewarding to perform. I hate it, because it is one of the hardest lifts to master in order to really up your game.

It’s also a confidence issue (for me anyway!), having such a big weight fully on top of you with no cutting corners.

The thing is, is that squats can look different on different people due to their biomechanics & factors such as limb & torso length, injuries & mobility levels etc. Some trainers may be either quad dominant or hip dominant. Some may perform a low bar back squat, others a high bar back squat. There are also variations of the squat such as front barbell squat, goblet squats, overhead squats & Bulgarian split squats.

I do a variation of them all, depending on my goals, time & energy levels.

However, whichever I complete, I make sure I do a full warm-up before getting stuck into my working sets. All those squats have a high demand on dorsiflexion, knee flexion, hip flexion & hip rotation.

Below is an example of how I might warm-up to make sure my hip flexors, groin, hip external rotators, knees, feet, calves & hamstrings are ready for action & to fire accordingly.

•

Rocking adductor

•

Spiderman instep hold

•

Toe touch squat

•

Crab walks

Un-weighted barbell squats Weighted barbell squats – ascending pyramid (i.e. adding weight gradually & conservatively while reducing reps) So, how do you perform a squat correctly? Here are my tips: • Hold bar outside shoulder width • Position bar along upper back – mid / lower traps (the ‘cushion’!)

• Squeeze shoulder blades & point elbows back • Feet hip width apart (although experiment with a position that suits you) • Sit hips back and down, keeping back flat & neutral (including your neck) • Push knees out to keep them aligned with toes • Keep bar aligned over mid foot • Push into floor to stand

karen thomas baker’s body

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features The bar cap needs to be aligned with your mid foot in order to attain optimal balance and efficiency.

The real skill here is to sit hips back while squatting down without excessively arching your lower back, locking your rib cage down to your pelvis as you sit back & down & loading your

hips, hamstrings & glutes without overly stressing the lower back. This takes a lot of core strength & comes with lots of practice. Front squats and goblet squats can help with this. But please don’t be disheartened if you find areas that you need to work on – I’m still perfecting my squats & finding areas of weakness each

& every time. Recording yourself can be a really useful tool in assessing your squat form.

If you experience any discomfort or pain outside that of lifting the actual weight, seek 1:1 professional advice & guidance immediately.

@fortitudefitness www.fortitudefitness.co

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features

Clubbercise celebrates

its 5th appearance at the International Fitness Showcase!

The first ever Clubbercise class was started by three friends back in 2013. It was designed to combine the best bits of clubbing and fitness – music, fun, euphoria, dancing, calorie-burn and toning. The class proved really popular with the mainstream fitness market and the first training course was held in early 2014.

In March 2015 Clubbercise made their debut at the International Fitness Showcase (IFS), which is held annually at the Winter Gardens in Blackpool. Little did they know the massive impact their first appearance at the show was about to have on the fitness industry.

Seeing as it was their first time at IFS the Clubbercise team booked one of the smaller spaces at the venue. When their session started it was busy but not full, however,

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word quickly spread throughout the event that there was a fresh new kid on the fitness block and soon the room was jam-packed.

An organiser of the show said at the time that the Clubbercise session was one of the most exciting things to happen at the event in over ten years!

Clubbercise returned to the event every year after that. Their first session attracted around 150 participants, the second year they moved to the huge ballroom at the Winter Gardens and since then between 200-300 people have been taking part in their ‘healthy clubbing’ workouts annually at IFS. In 2016 they were honoured with the prestigious ‘Best Brand Presence’ award which was presented by IFS co-founder Ceri Hannan. The same year they also won ‘Best Community Fitness Brand’ at the National

Community Fitness Awards.

Clubbercise went international in 2016 after Virgin Active rolled out the concept in Thailand and Singapore and it is now expanding via both gyms and community-based instructors in Australia and New Zealand.

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inclusive. People have fun, make friends, love the music and work up a sweat. Clubbercise isn’t at all intimidating and there’s no complicated moves or machinery to master.

The music is infectious, and the atmosphere is contagious – some Clubbercise classes have waiting lists of 50+ people!

There currently are over 2,000 Clubbercise classes available worldwide.

Claire Burlison, Clubbercise Founder and Brand Director says “I’ll never forget our first time at the International Fitness Showcase, we never expected to get such incredible feedback! It really raised our profile in the industry and is still one of the highlights of our year. The venue is amazing and the people are so friendly, it really is the ultimate Clubbercise experience” To mark their 5th appearance Clubbercise are giving away a training package worth £500. To enter visit clubbercise.fit/ trainingcomp What does a Clubbercise class involve?

Clubbercise is a fitness class held in darkened studios with glow sticks, disco lights and a clubbing soundtrack – featuring both modern day floorfillers and classic anthems. The moves are a combination of dance, toning and combat, easy-to-follow but guaranteed to give you a great cardio workout, burning around 600 calories a session. It’s the ultimate exercise in disguise workout!

What are the benefits?

People not only get fit and lose weight, but

Clubbercise classes provide a real ‘feel good’ factor. The classes are very inclusive in that you don’t have to be a great dancer to take part, and the darkened studio lets you to lose your inhibitions and enjoy yourself, with the bonus of not experiencing a hangover the next day! A recent survey conducted

by Clubbercise revealed that 94% of respondents with mental health conditions including depression, anxiety and stress felt that doing regular Clubbercise classes improved their mental health by a reasonable or significant amount.

www.clubbercise.com

How do they keep people coming back?

The classes are incredibly social and all-

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features

How training is more than just a workout

By Ola Sogbanmu – Personal Trainer at URBANFITNESS London The quest to unlock human potential is never-ending, and who understands this better than a Personal Trainer?

Not only must you consider the body, but also the mind, to help motivate and guide people to reach their health and fitness goals, pushing them beyond their comfort zones to become the best versions of themselves. But how do you train yourself and individuals to be great not only on the gym floor, but in every part of life?

While knowledge and training can make us all better versions of ourselves, there is no one universal method. Instead, it’s understanding what works for you, developed through trial and error, which enables you to be successful on your journey.

You are powerful and come fully equipped with the tools you need to excel at all levels. It should be the goal of every PT to help their clients access and amplify these tools both internally and externally.

Resistance training to gain strength is key but also for overall mobility and endurance, so it should play a major role in your programming.

My experience and research both show that those who engage in resistance training are less likely to have mechanical issues as the years go by compared to those who did not engage it.

Optimism, with a realistic view, can

push you through the pain barrier of a workout, which helps you to flow once the action or muscle is required in everyday life or competition. Positive self-talk and repeating affirmations, especially when the going’s tough, will help you to jump over any hurdles, not only in the field of training but also in everyday life.

Our mind and potential have no limit.

By letting go of who we think we are, or who we wish to be, the more we can experience the depth of the mind. Mindfulness is the best practice for allowing you to remain present within the time you are in. It settles you mentally, spiritually and physically which, in turn, helps you to become a better human being and improves your ability to overcome adversity and challenging surroundings.

Recovery from training is key. Manage

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your load, but don’t forget to include some downtime to allow you to capitalise on the load benefits. Ensure you sleep for 7-9 hours each day. Also remember that food is essential for growth, maintenance and recovery, so be sure to fill up your body with the unleaded fuel or diesel that it requires! As a PT, the nutritional education you provide to your clients is just as important as the training.

This is what ultimately leads to lasting behaviour changes and improving people’s lives long term.

Of course, it’s better to eat healthily all the time, but don’t be afraid to treat yourself in moderation. You ate bad?

So what?! What are you going to do about it?

Always look to consider small milestones in your journey and

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celebrate them as if they were the major outcome. The process is just as beneficial as the achievement at the end, as it holds individuals accountable.

When looking at the success of others for motivation, don’t put aside their failures; these are the stepping stones to success. Also, rather than seeking success to be financially well-off and powerful, we should attempt to redefine success to be wellbeing (health), wisdom (connected with decisions), wonder (sense of mystery of life) and giving (reap and share

rewards). Being able to connect with ourselves is key, but we don’t do this enough. A lot of the time we’re concerned with working out 100% of the time, but it’s important to spend some days 100% dedicated to rest.

Recovery isn’t separate from training, it’s a crucial part of it. As a PT, it’s important to understand your clients’ lifestyles to create the best working relationships possible and to help them mix work with recovery.

Everyone is different. Find out what lights a fire inside your client and build a unique programme around it. After

all, a goal without a plan is just a wish.

Establish why you’re doing it and how you’re going to do it, then create a process to reach your desired outcome. And remember, consistency is key! Enjoy the process! The journey is the reward! Be proud of where you are and be proud of just having the commitment to show up! All key messages to share with your clients.

Success is achieved through the investment in your training. Apply the same dedication to your lifestyle and both you and your clients will be happier and healthier for it.

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features

Healthy Living at BodyPower Experience!

The liver is probably the most underrated organ in your body. People know it helps with detoxification, but it does so much more...

Moju Drinks, Her Free Soul, Betterbody Foods and Roar Nature, amongst many more having a presence at the show.

The health and fitness show of the year is coming… BodyPower Experience (BPX) will showcase and define a balanced active lifestyle as experts delve deeper into the facts around nutrition, health and fitness. Located at the NEC, Birmingham on the 10th-12th May 2019, prepare for a theme-park of health, fitness and wellbeing.

BodyPower has a rich history of delivering globally renowned fitness shows but in recognition of the breadth of the industry, a revelation is happening. With a gender equilibrium forming and age demographic widening, the show looks certain to be the biggest ever! The weekend will allow visitors to learn, workout, spectate and browse the latest must haves on the high street!

The Kitchen, a brand-new addition to the BPX floorplan will see celebrity chefs, influencers and athletes take to the stage to showcase their favourite meals and share recipes through demonstrations. Pass by the kitchen, learn something new and take a delicious dish back to your kitchen!

The Mall will host over 300 brands including leaders from the vegan and organic industry with the likes of Pulsin,

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The Campus is another unmissable feature at BPX, the hub for education… the only place to learn more about training and nutrition. Visitors will be able to witness and get involved with interactive practical and theory workshops as well as our very own health screening area. So if you have any aches, pains or worrying drop by and put your mind at ease!

BodyPower have also partnered with leading publications and platforms Vegan Food and Living, Simply Vegan and Gluten-Free Heaven with discussions for many more underway proving the diversity of BodyPower Experience in 2019.

BodyPower Managing Director, Steve Orton said: “Nutrition plays a huge element in an individual’s performance exercising as well as their body composition. ‘BPX’ will enable visitors to engage with leading nutritionists, pick up great recipe ideas in ‘The Kitchen’ as well as being able to purchase a range of nutritional products. The event will represent the health and fitness market in the UK and offer visitors an engaging experience coming away inspired, motivated and even more educated.”

See all these areas and more at the BodyPower Experience, find out more and get your tickets from www.bodypower.com.

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at BodyPower Experience – The Forum for Fitness Industry Professionals Brands involved in B2B@ BPX include major industry names TRX, Core Health and Fitness, InBody, Primal Strength and Stairmaster amongst many more…

The event will consist of three content focus points:

Entrepreneur Live As the BodyPower brands evolves, the team at BodyPower HQ have rebranded the highly successful BodyPower Expo with it’s powerbased concept to a far more engaging and all encompassing ‘experience’ known as The BodyPower Experience (BPX).

A chance for visitors to witness the inspiration stories of leading names in the industry as they share how they developed their multi-million pound brands, through to those disrupting the market place. Listen to round table discussions from leading gym chains, the boutique sector is it to stay, is there a mid-market gym sector through to

secondary spend for gyms and how nutrition and convenience is evolving.

Trade match meets Key decision makers from major industry distributors through to buyers from gym chains such as energie fitness, Xercise4Less, Aldi, Virgin Active, ASDA and Everyone Active have all attended in the past and names will be confirmed soon.

The Networking Lounge An informal setting for industry executives and professionals to meet up, discuss business and forge relationships.

The fitness event will be cover the cross section of the industry with 3 distinct audiences: fitness and lifestyle, sports and performance and aesthetics. With a rich history of delivering globally renowned power and aesthetic expos, the objective of the change is to represent and showcase the fitness industry in 2019.

With previous trade show experience launching and developing The Dentistry show, The Pharmacy Show, London VET Show as well as Fitness Training Show, the team have made a decision to bring their B2B and trade event under the same roof, creating one show for the fitness industry.

Steve Orton, BodyPower Managing Director explained “a large proportion of our audience work within the fitness and health industry. Creating a specific event over the BPX weekend for these individuals gives more value, more access to industry innovation, business deals and a great networking opportunity.

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nutrition

KNOW YOUR FAT LOSS OPTIONS HIGH CARB/LOW FAT VS LOW CARB/HIGH FAT –

By Dan Reilly, Tutor at The Training Room Here’s the real deal: both can work! How do we know? Scientific research can be used to back up both. For now, let me examine the physiology behind why both types of diets can work for general fat loss:

LOW-FAT LOWDOWN

If fat and carbohydrates together equal body fat, what should we do with our energy nutrients? Should we follow the old-school advice of eating a low-fat diet? Or should we jump on the more modern, fashionable trends of going low-carb? The high carb/low fat vs. low carb/high fat debate has been raging for decades. There are coaches, trainers, performance athletes, physique athletes, and fat loss enthusiasts on both sides of the argument, each touting research and scientific evidence.

At one extreme, many advocate lowcarb, caveman/Palaeolithic-style diets for rapid fat loss. These are diets based on lean protein, unlimited non-starchy vegetables, healthy fats as the primary fuel source, and with absolutely no starches or sugars. On the other extreme, many advocate traditional Sports and Fitness nutrition-style diets for optimum physique development.

These are diets based on lean proteins

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and complex carbohydrates, with low fat intake (most dietary fat coming as a byproduct of protein sources, no added fats).

Anecdotally, both can and have produced fantastic body composition transformations in the real world.

Many obese, sedentary, and insulin resistant patients have improved insulin sensitivity, blood sugar control, biomarkers of health, and lost a large percentage of body fat on lowcarb/Paleo plans. However, a large portion of the best natural (drug-free) bodybuilders and fitness models in the world follow some carb-based plans.

Who is right? Both, neither, depends on the situation? The fact that so many people have achieved outstanding fat loss results with so many different methods should be proof enough that there is no one right way; various diets have worked for multiple athletes.

Despite the metabolic or hormonal advantages of food, achieving a relative calorie deficit is still an essential step for fat loss success. Fat contains 9 cal/g.

Carbohydrate and protein contain 4 cal/g. By reducing fat intake, you are reducing the most energy dense nutrient, and automatically cutting overall calories. Because the chemical structure of dietary fat is similar to that of body fat, in caloric excess, dietary fat is the macronutrient most efficiently stored as fat. Carbohydrates must be broken down to glucose, converted to fatty acids, and reassembled to be stored as body fat. These are “extra,” less efficient steps. With low fat intake, fewer fatty acids are circulating in the bloodstream, meaning less is available to be stored as body fat. When blood sugar and insulin levels rise in response to carbohydrate intake, fatty acids are not present in high amounts, meaning they will not “ride the wave” into fat cells via insulin transport.

LOW-CARB LOWDOWN Carbohydrates elevate blood sugar above its normal upper limits. The body releases insulin to compensate. Insulin carries nutrients out of the blood to be stored in different cells -- some in muscle cells, some in fat cells. When carbohydrates are reduced, insulin

nutrition

output remains low, and the body spends less time storing nutrients.

SCIENCE SAYS...

Although fatty acids in the bloodstream may be elevated due to higher fat intake, they are not readily transported to fat cells via insulin. These circulating fatty acids can then be burned as a primary energy source. Low insulin also means the body spends more time “burning” nutrients than “storing” nutrients.

Scientific research is pointing to lowcarb diets as the best approach for obese, sedentary, and insulin resistant populations. But remember, treating sick people trying to improve health is different than managing natural communities or athletes seeking to maximize fat loss.

The one thing both dietary approaches can agree upon is that high fat plus high carbs are not the way to go. Do not combine high amounts of carbs with high amounts of fats like the typical modern diet in general and individual meals in particular.

Choose a side that suits you best. Keep the carbs relatively low or keep the fats relatively low. If you are sedentary or obese, I would recommend going low carb and getting most of your fuel from healthy fats. If you are an anaerobic athlete, I recommend going lower fat and getting most of your fuel from carbohydrates.

In terms of changing your body composition, objective research supports the theory above that both low-carb and low-fat diets can be equally effective.

The findings from the Centre for Primary Care and Outcomes Research at Stanford University School of Medicine established that: “There is insufficient evidence to make recommendations for or against the use of low- carbohydrate diets, particularly among participants older than age 50 years, for use longer than 90 days, or for diets of 20 g/day or less of carbohydrates. Among the

published studies, participant weight loss while using low-carbohydrate diets was principally associated with decreased caloric intake and increased diet duration but not with reduced carbohydrate content.”

Furthermore, research from the Department of Internal Medicine, University Hospital Geneva, discovered that: “Neither diet (low carb vs. high carb with same total caloric intake) offered a significant advantage when comparing weight loss or other, metabolic parameters over 12 weeks.”

To summarise, both methods have benefitted many people who have achieved outstanding fat loss results; proof enough that there is no one right way. However, we must not forget that the main constituent of fat loss is a ‘caloric deficit’ which must be applied in both methods.

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nutrition

BREAKING FAD...: NUTRITIONIST DEBUNKS HEALTH MYTHS FOLLOWING STUDY THAT SHOWS HALF OF BRITS BELIEVE BREAD IS BAD – According to new research released today, more than HALF, 54% of Brits believe that BREAD is BAD for you...

Over a third believe that they need to cut out bread to maintain a healthy weight (33.9 per cent) and nearly a quarter are clueless on carbs, having “no idea” on whether the food group is good or bad for us.

Skipping meals, whether it be breakfast, lunch or dinner, is not advised.

Establishing a regular eating pattern has been shown to improve glycemic control, reduce the likelihood of weight gain and curb hunger pangs.

Remember to include a drink, as being well hydrated will help you to concentrate throughout the day.

The national study of more than 2,000 adults, commissioned by healthy bread brand Burgen, is aiming to help tackle the confusion by busting today’s most popular health myths and inspiring healthy eating attitudes.

Research has shown that people who eat breakfast have more balanced diets than those who skip it, are less likely to be overweight, lose weight more successfully if overweight, and have reduced risk of certain diseases such as cardiovascular disease and diabetes. Missing breakfast may increase feelings of hunger later on in the day, resulting in snacking on less healthy foods without necessarily catching up on essential nutrients. Eating breakfast may also help to improve mental performance, concentration and mood – three more good reasons to eat something in the morning.

To stay healthy, adults should try to be active every day and aim to achieve at least 150 minutes of physical activity over a week through a variety of activities. This can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.

Harley Street Nutritionist, Rhiannon Lambert, has teamed up with Burgen to help separate fact from fiction by debunking 12 of today’s most popular health myths: 1. Is breakfast the most important meal of the day?

Breakfast helps top up the energy stores you have used up each night whilst your body repairs and renews itself. It also gives you energy for your morning activities, whether at work, school, home or just out and about. While breakfast is often quoted as ‘the most important meal of the day’, this may not be strictly true. It’s more helpful to say that no meal should be categorised as more important than another, and daily food intake should be considered as a whole. Everyone is unique with different requirements and meal times.

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Eating a healthy breakfast every day will give you the best possible start, as well as enhancing the overall nutritional quality of your daily food intake. Planning ahead or grabbing something easy can help if you are short of time, but remember to include at least three of the four main food groups on a regular basis: starchy foods, fruit and vegetables, milk and dairy foods and meat, fish, eggs and non-dairy sources of protein. Avoid food and drink that is high in fat and sugar as these are often low in vitamins, minerals and other nutrients.

2. An hour’s exercise is better for you than 15 minutes

For most people, the easiest way to get moving is to make activity part of everyday life, like walking or cycling instead of using the car to get around. However, the more you do, the better, and taking part in activities such as sports and exercise will make you even healthier. For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer.

There is substantial evidence that vigorous activity can bring health benefits over and above that of moderate activity. You can tell when it’s vigorous activity because you’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath.

nutrition nutrient for strong bones and healthy teeth but is equally vital as a regulator in most of our body tissues, helping nerves and muscles to work properly.

Iron Flour is one of the major sources of iron in the diet making bread an excellent source of iron which is an important mineral, essential for healthy blood cells and good circulation.

B Vitamins Over a third of our daily requirement of thiamin comes from cereals and flourbased foods such as bread. Bread is also a good source of niacin, another B vitamin and vitamin B9 (folate) which helps prevent neural tube defects in pregnancy.

7. Whole Grains 3. Is cutting carbs the ONLY way that you can maintain a healthy weight?

The view that all carbohydrates should be cut from someone’s diet to maintain a healthy weight is quite simply wrong.

We get the energy in our diet from foods containing; carbohydrates, protein and fat.

Carbohydrate contained in food, isn’t directly ‘fattening’, however it can be very easy to eat too much (and too much of any food leads to weight gain) or add unnecessary or extra fatty foods to carbohydrate-based foods. For example pasta will not make you gain weight, however eating five times more than you need smothered in a creamy sauce will contribute to weight gain.

In fact, carbs are an important source of fuel for your brain and body. Good (complex/starchy) carbs include wholegrain pasta, quinoa, brown rice, sweet potatoes, wholegrain bread, oats and bulgur. Our brains use the glucose from carbohydrates as fuel. If you’ve ever been on a strict diet regime which promote cutting carbs, you’ll know that it can be hard to concentrate and you often experience severe drops in mood. That’s because carbs play an important role in transporting tryptophan (key to creating serotonin, your happy hormone) to the brain.

4. You shouldn’t eat after 6pm The danger here is, post-6pm becomes a window of opportunity to hoover up a myriad of foods high in calories, saturated fat and packed with added salt and sugar, undoing your earlier healthier choices. The reality is, eating different food groups at different times of the day doesn’t matter, in terms of your health, its nutritional balance that’s key.

5. You should NOT eat before your workout

No matter what your sport, carbohydrates are vital for the best performance.

Exercising muscles rely on carbohydrate as their main source of fuel. The amount you need will depend on your training programme and dietary goals. In general, the more intense the training programme, the more carbohydrate you need to include in your diet. A diet low in carbohydrate can lead to a lack of energy during exercise, early fatigue, loss of concentration and delayed recovery.

In general people who do regular intense training should make sure they get enough food energy, which includes energy from carbohydrates as well as not forgetting the importance of fluid. If the right amount of food and fluid is eaten and drunk before, during and after exercise, performance can be maximised during exercise and recovery after exercise supported.

In fact, the ideal time for a pre-exercise meal is 2 – 4 hours before your workout because its early enough to digest the food, yet late enough that this energy won’t be used up by the time you begin exercising.

6. Bread is bad for you Bread, especially wholemeal, brown and seeded bread, is a healthy choice to eat as part of a balanced diet. It is a nutritious and economical food and provides an excellent source of many nutrients including: Fibre Bread can be good source of fibre and provides a fifth of our daily intake. Fibre from wheat bran, oats, rye and barley can help to keep our digestive system healthy and can help us to feel full, which means we are less likely to eat too much.

Calcium By law white and brown flour are fortified with calcium. Calcium is an essential

The evidence is growing that eating whole grains regularly as part of a healthy diet and lifestyle helps to keep us healthy and may assist to reduce the risk of many common diseases.

It is not only fibre that has health promoting properties - it seems to be the ‘complete package’ of nutrients working together to offer protection.

Research suggests that:

• The risk of heart disease, stroke and

type 2 diabetes may be up to 30% lower in people who regularly eat whole grains as part of a healthy lifestyle.

• The risk of developing some forms of

cancer of the digestive system like bowel cancer may be reduced with higher intakes of whole grains. Some of the fibre in whole grains moves food along with more quickly and easily, reducing the time that damaging substances are in contact with the gut wall. Some of the fibre provides a food source for ‘friendly’ gut bacteria helping them to increase and produce substances which are thought to protect the gut wall, such as short-chain fatty acids.

• Whole grains may help in maintaining a

healthy body weight over time as part of a healthy diet and lifestyle.

• Whole grains are usually low in fat but

rich in fibre and starchy carbohydrate and often have a low glycemic index (GI).

This means they provide a slow release of carbohydrate into the blood which, together with fibre content, may help keep you feeling fuller for longer - aiding to control snacking and appetite.

• Our intake of whole grains in the UK

is very low. Surveys show that 95% of adults don’t eat enough whole grains and nearly one in three of us get none at all so consuming wholegrain bread as part of a healthy, balanced diet should be encouraged.

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nutrition 8. Bread makes us bloat There are many factors that can contribute to bloating, largely related to lifestyle. For example, stress, lack of sleep, sitting down for several hours (moving encourages blood flow to the digestive tract), high waisted clothing, etc. Eating mindfully is also important.

Some people find certain foods are simply hard to digest, and wheat appears to be one of those. There are 3 key health problems caused by wheat: Wheat allergy – reactions usually begin within minutes and include itching, sneezing and wheezing. See your GP for referral to an NHS allergy clinic.

Coeliac disease – a condition where the intestine lining can’t absorb and is damaged by gluten-containing foods including wheat, barley, oats and rye. See your GP for a blood test.

Wheat sensitivity – symptoms like bloating, cramps, diarrhoea and sickness come on quite slowly, usually hours after eating wheat. There’s no diagnostic test.

9. You can only eat carbs after a workout The best way to fuel exercise is to have a regular meal/eating pattern which includes a low fat, high-carbohydrate snack or a light meal two to three hours before exercise. Then after exercise start replenishing your glycogen stores immediately with a high carbohydrate low fat snack. The most effective refuelling occurs within 0-30 minutes after exercise.

Muscle is gained through a combination of resistance training and a diet that contains adequate energy and carbohydrate. If you only concentrate on a high protein intake without enough carbohydrate, then the protein will be used for energy instead of being used to build muscle! Additionally, too little carbohydrate will lead to low energy levels, which will make it very difficult for you to train and perform at your best.

10. Carbs make you sleep poorly Our blood sugar is affected by the amount of carbohydrate we eat. If our blood sugar levels are changeable this can result in headaches, poor concentration or feeling moody and irritable. Aim for wholegrain varieties to maximize B vitamins- have a moderate (fist-sized) portion of carbohydrate with every meal.

High sugar foods are absorbed quickly into the bloodstream. This can give us an initial energy boost that unfortunately doesn’t last long, so it is important to have a regular intake of starchy carbohydrates during the day instead of relying on high sugar foods.

If you don’t eat enough carbohydrate and provide your brain with glucose you

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may find thinking clearly and logically can become very difficult. You may also feel very tired and in a low mood. If your brain isn’t getting enough fuel it will keep waking you up to find food. This makes sleeping difficult. If you don’t sleep well, altering your dietary intake may make a significant difference.

Carbs play an important role in creating serotonin, your ‘happy hormone’.

Tryptophan, an essential amino acid, plays a key role in this production but it cannot cross the brain’s blood barrier and needs carbs to help it cross over.

11. Freezing bread reduces its nutritional value You can freeze pretty much everything, including bread. Wrap it tightly in freezer bags or similar before placing in the freezer otherwise, the cold air will dry it out. Research suggests there is no significant impact on nutritional value when freezing and in the case of bread it can be beneficial as it turns refined carbs into resistant starch, which means there is more fibre after freezing.

12. Gluten-free bread is better for you than non-gluten free bread Gluten-free bread is essential if you have been diagnosed with Coeliac Disease, but if you have not been diagnosed then removing gluten from your diet means

you run the risk of missing out on fibre and some valuable vitamins and minerals.

In order to make up for the shortage of fibre, eating other grains such as brown rice or quinoa should be encouraged.

Gluten is also abundant in many traditional diets making it an ingredient very hard to cut out. It’s everywhere from frozen vegetables to some medication. Many so called natural flavourings added to food labels have barley as a base so it’s really hard to eliminate completely.

Gluten-free foods are not necessarily healthier than their gluten-containing counterparts. Many would be tasteless without the higher levels of sugar, salt, and other additives to make them more palatable. Gluten-free junk food is still junk food. If you want to make a change for health reasons then getting rid of the refined carbs in your diet like bagels, white pasta and replacing them with grains will provide an immediate boost in nutrients and fibre which will ensure your energy levels will be higher than ever..

Ultimately, a gluten-free diet won’t necessarily mean you’ve chosen a healthier route when you run the risk of losing out on essential nutrients. Eating a gluten-free diet isn’t easy either which is exactly why if you’re considering cutting it out, you should definitely consult with a health professional first.

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Gosh!’s

Beetroot Burgers with Grilled Halloumi Nothing beats the feeling of tucking into a nice big burger. This meatfree alternative is packed with feel-good veggies and refreshing mint to give your taste-buds a real song and dance. Try it at home or in the office; either way, you’ll get jealous stares.

you’ll need...

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1 pack of Gosh! Beetroot Burgers with a hint of mint

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2 wholemeal burger buns (gluten-free if desired)

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2 tbsp mayonnaise (or vegan option if desired)

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1 tbsp olive oil

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Optional extra: 100g halloumi, cut into 1cm thick slices

for the salad •

Juice of half a lime

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2 tbsp olive oil

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1 garlic clove, crushed

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A handful of salad leaves

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A few washed basil leaves (optional)

Method 1. Drizzle the 1 tbsp of the olive oil over the halloumi slices and set aside. Heat a frying pan or a griddle and cook the halloumi turning once until lightly golden.

2. Beat together the lime juice, olive oil and garlic in a bowl. Mix with the salad leaves and the basil, if using.

3. Lightly toast the buns on a frying pan.

4. Top each base with a little mayonnaise followed by the beetroot burger. Serve each burger with the salad leaves and the halloumi.

5. Sauce and serve.

Recipe credit: Manju Malhi for Cranble.com and Gosh!

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Gosh!’s

Sweet Potato Pakora Wraps with Cumin Ketchup It’s fresh, vibrant and wonderfully warming – this recipe is one zingy treat that’s ideal any time of the day.

you’ll need...

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1 pack of Gosh! Sweet Potato Pakora with Red Pepper - 8 pieces, cut in half

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A pinch of chilli powder or cayenne pepper

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2 wraps

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2 medium tomatoes, finely chopped

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2 tbsp tomato ketchup

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1 grated carrot (optional)

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¼ tsp ground cumin

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A few washed and chopped coriander leaves, for garnish

Method 1. Mix the tomato ketchup with the ground cumin, chilli powder and tomatoes together and set aside.

2. Lay out the wraps and spread the cumin ketchup relish over each of the wraps. Evenly distribute the pakoras onto the wraps.

3. Sprinkle over the coriander leaves and grated carrot, if using and fold over the wraps.

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Gosh!’s

Quinoa Carrot and Cauliflower Burger Even meat-lovers will be asking for seconds with this incredible veggie burger: spicy cauliflower steak, filling Carrot and Quinoa Bakes and the best dairy free pesto pack this recipe full of delicious flavour. This burger is divine served with sweet potato fries, a refreshing salad or some grilled corn-on-the-cob.

you’ll need...

•

•

1 x Gosh! Mixed Seed, Quinoa, Carrot & Coriander Bake

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1 thick slice of a large tomato

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A handful of shredded carrots and sprouts (these are optional)

1 bread bun of your choice

•

A handful of shredded purple cabbage

cauliflower steak

homemade hummus

homemade pesto

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1 cauliflower

•

•

•

3 tbsp olive oil

1 can of drained and rinsed chickpeas

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1/2 tsp ground cumin

•

•

1/2 tsp ground coriander

1 heaped tablespoon of tahini paste

½ cups of almonds – use sunflower seeds to keep it nut free

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1 cup of fresh basil leaves

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1 tablespoon of lemon juice

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1 clove of garlic

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The juice of ½ lemon

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1 tsp of turmeric powder

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The juice of ½ lemon

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3-4 tablespoons of olive oil

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½ tsp of smoked paprika

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½ teaspoon of cumin powder

•

•

Salt & pepper to taste

•

Salt & pepper to taste

2 tablespoons of nutritional yeast (optional but give a nice cheesy flavour)

•

1 clove of garlic

•

Salt & pepper to taste

Method 1. Preheat oven to electric 200°c/fan oven 180°c/gas mark 4

2. Add all hummus ingredients into a food processor and blend until smooth, for about 2-3 minutes.

Set aside.

3. Put all pesto ingredients into a food processor and blitz until you have a fairly smooth and creamy consistency. Set aside.

4. Remove all the leaves and stalk from the cauliflower. With a sharp knife slice the cauliflower into 1 ½ cm thick “steaks”.

5. In a small bowl mix the olive oil, lemon juice, ground coriander, turmeric, smoked paprika cumin, salt and pepper. Brush the cauliflower steaks with the marinade and place them on a plate to marinate for ideally 1 hour, if you have time.

6. Heat up a griddle pan on a medium heat. Place the cauliflower steak into the pan and cook it on each side for 4-5 minutes.

7. Cook the Gosh! bake in the centre of the oven for 15-20 minutes 8. Toast the bread bun either in the pan or in the oven.

9. Spread some hummus on each side of the bread bun. Start by layering the shredded purple cabbage, add the tomato slice, Gosh! bake on top, cauliflower steak, a generous dollop of pesto and finish with the shredded carrots and sprouts (if using). Serve and eat straight away!

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nutrition

Fitness and Mindset Coaching – Making a business out of changing behaviours.

Fitness is fairly simple really. I mean get strong by lifting stuff.

Get supple by stretching more.

And get some stamina by getting huffy puffy once in a while. The three S’s of fitness, strength, stamina and suppleness. They’ll change the world if only enough people would embrace them.

Be aware of postural limitations, form and technique faults and left-right imbalances and know how to fix them.

Modify things a little with specific populations, otherwise no need deviate much other than for interest and variety.

If this is the exercise aspect of fitness the other is nutrition. Fitness meaning ‘to be more able’.

Well, nutrition is straight forward too. Consume CHO but not too many. More if you are very active or are looking to gain weight, less if wanting to lose weight. Consume plenty of protein. Too little, not good.

Too much, in the short term, no big deal - but stick to moderation always.

Consume some fats particularly essential fatty acids i.e. omega 3, but not too many unless already low CHO, fuelling a highly active lifestyle or, again, trying to gain weight. Drink plenty of water and enjoy lots of veggies.

Limit processed foods, seek better quality produce when able and enjoy an occasional glass of wine once in a while, if you drink ;)

So the problem isn’t fitness! Fitness is simple.

So what is the problem?

The problem is way too many people around the entire globe are overweight, suffer from chronic lifestyle diseases, have low energy levels, are highly stressed and are far from living their best life.

What else is the problem? Most personal trainers struggle to survive despite the volume of clients who need them.

So what really is the problem?

[1] It is a problem of changing behaviours [2] It is a problem of making a business out of changing behaviours That’s the problem. *Changing behaviours is all about “coaching”.

Despite the term being used interchangeably with “training” amongst trainers, coaching is not just training people nicely.

Coaching is about 2 things: [1] Behaviour change [2] Mindset change Being a great coach is about changing mindsets and is about changing behaviours. You see when we do, we get a result. And when we can assure a client a result we sell a solution. And this is the basis of any strong coaching business. *Business is about forming a message about what you do and why you do it. It is about positioning yourself as a solution provider and then developing your coaching-based product or product range so people can buy a result or solution from you.

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Now all you have to do is 1) make sure people know about you and 2) deliver what you do consistently well so people rave about you!

My courses and training in whatever form attempt to simplify fitness so you can focus on becoming a great coach and business owner. And by simplifying fitness we can actually build on it to meet 3 critical rules of personal training: i. Save clients time; ii. Save clients money; iii.

Cause clients no harm.

Building time efficient and cost effective 1-on-1 and small group offerings is key. Fixing posture and faulty form is critical. If you’re not already a personal trainer and want to be, you should be - see www.eifptschool.com and if you already are, tell me and I’ll push more your way about being a great coach and driving a successful business forwards.

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nutrition

are you looking for research dosed supplements?

Introducing

A simple & effective range of what works and nothing that doesn’t, all with an awesome taste promise

HONESTY SIMPLICITY RESEARCH PROVEN

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Pesto chicken you’ll need •

Coconut oil

•

40g Pine nuts

•

200g Free range chicken breasts

•

250g Quark

•

400ml (low salt) Organic chicken stock

•

2 Garlic cloves, crushed or chopped

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1 Red onion, finely chopped)

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700g Courgettes, finely chopped or spirilized

•

Salt, pepper, paprika & chili

step by step 1. Heat the coconut oil in a wok & fry the pine nuts for a few minutes. Then set them aside.

2. Sweat the onions & garlic for a few minutes in the wok.

3. Add the chicken, season & fry for ca. 10 minutes, turning regularly.

4. Add the courgette ribbons to the wok & fry for a further 3-4 minutes.

5. Add the quark & stock & simmer gently.

6. Scatter with pine nuts.

@karenthomaspt www.thebakersbody.com

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Prawn and buckwheat

Noodles with ginger shallots you’ll need •

2 tsp Coconut oil

sliced

•

3 tbsp (low salt) Soy Sauce

•

2 Garlic cloves, crushed or finely chopped

•

12 small shallots, peeled & halved

•

250g Prawns

•

Fresh ginger, peeled & grated

•

100g Pak choi

•

•

1 Red chili, seeded &

100g Spring onions (or other spring greens)

step by step 1. Marinade the shallots in a bowl with the soy sauce & ginger for ca. 20 minutes. Drain & reserve the marinade.

2. Heat the coconut oil in a wok & fry the shallots until almost golden.

3. Add the chili & garlic & stir-fry for a further minute.

4. Add the prawns & stir-fry for another two minutes, or until turning pink.

5. Toss in the spring greens & cook for 1-2 minutes until tender, but not over cooked.

6. Pour in the reserved marinade.

7. Serve immediately over a bed of noodles.

@karenthomaspt www.thebakersbody.com

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Proats you’ll need •

50g Organic rolled oats

•

2 Organic egg whites

•

1 tbsp Cinnamon

•

20g Whey protein powder

•

1 tsp Chia seeds

•

2 tbsp Organic cacoa powder

•

Handful of fresh raspberries

•

3 Organic cacoa liquor

•

1 tsp White chocolate chips

•

Stevia to taste

buttons

step by step 1. Mix the whey protein, cacoa, cinnamon powder & stevia with ca. 250 – 300ml water.

2. Pour over the oats & simmer gently with the liquor buttons over a low heat on the hob. Add more water according to preference.

3. Add the egg whites & pinch of sea salt, stirring continuously.

4. Heat to the desired consistency & sprinkle with chia seeds, raspberries & the white chocolate chips to serve.

5. This can be cooked in the microwave, or baked in the oven.

@karenthomaspt www.thebakersbody.com

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nutrition

f i tness essentials that you will want to shop immediately On the lookout for some well-being-warrior products, that will go the distance in helping you before and after a work out? From soothing those muscles, to smelling as good as you feel – here are the top 6 fitness essentials.

1. Maximise recovery with magnesium

3. Roll your way to smelling as powerful as you feel

After putting your body through its paces, treat yourself to a nice relaxing bath to soothe those muscles.

Try Daytox Mineral Salt Bath (£4.00 from Ocado), which provides your body with the essential mineral – Magnesium. Magnesium is absorbed through the skin as you soak in the bath and helps relax skeletal muscles by flushing lactic acid buildup in the muscles, which may occur during exercise. It also helps regulate muscle and nerve function, easing soreness and stiffness.

For the ultimate quick-fix fragrance pack your Miss Guided Eau De Parfum 10ml Roll On Babe Power (£8.00, The Fragrance Shop), in your gym bag . Key fragrance notes include a vibrant splash of grapefruit zest and sour cherry, sharpened with crisp apple and pink pepper. At its heart, orange blossom is accentuated with soft peony and jasmine for a succulent signature; while vanilla, creamy musk, playful candy floss and amber crystals combine to leave a provocative lasting impression – so you’ll leave the gym feeling as powerful as you did when boosting those endorphins!

2. Post gym shower frizz-free curls

4. Make the most of a massage

The Only Curls Only Curls Hair Towel – (£15.00 www.onlycurls.com) is made of microfibres which have been developed specifically for curly hair, offering a simple solution for frizz-free curls after sweating it out at the gym. Hair is most fragile when wet and the uneven surface of a regular cotton towel roughens up cuticles and absorbs moisture from only the surface of the hair. Uneven cuticles and imbalanced moisture distribution results in frizz. 100% microfibre smooth yarns leave cuticles intact and absorb just the right amount of moisture for perfect frizz free curls every time!

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A massage before, or after a workout, can support your wellbeing. Getting a massage before working out allows the muscles to get warmed up and stretched out, helping to make you feel more flexible. Having a massage post-workout can help reduce muscle soreness, by reducing inflammation and recovery time - through speeding up cell recovery. If you don’t have the time to get a massage, or are watching the pennies, you can still work wonders by giving yourself a massage with SheaMoisture African Watermint and Ginger Detox Bath, Body & Massage Oil (£11.99, Boots). This refreshing oil combines certified organic Shea Butter with African Water Mint & Ginger to rejuvenate and refresh the skin with an invigorating scent, whilst also helping your body to recover. This also helps to protect the skin and restore moisture – which is much needed after a vigorous workout.

5. Ease Your Aching Joints No matter your age or fitness, when you have put your body through a challenging run, or gym session, your joints may well feel it. Aid your recovery with super collagen shots like LQ Liquid Health Joint Care (£24.99 10 x 50ml bottles, Boots).

This daily liquid shot helps to maintain and promote joint, cartilage and bone health. The impressive formulation contains 2,000mg of collagen, a major constituent of connective tendons, bone, cartilage and other tissue. It also contains Glucosamine which is significant renewal of cartilage and other body tissues and Copper, Ginger and Vitamin C.

6. Don’t forget the ultimate gym-bag essential Heading straight from the gym to work, or on to a night out with friends? Don’t forget your Twist & Spritz (£12, The Fragrance Shop (www. thefragranceshop.co.uk), which allows you to transport your favourite perfume in a travelsized 8ml atomizer, which is perfect if you need a quick fragrance top up, to ensure you smell great all night long!

www.thefragranceshop.co.uk

T N E V E S !

S R E A E Y N E T FI OF TH THE

W W W. B O DY P O W E R . C O M / F E AT U R E S 1 0 T H - 1 2 T H M AY, 2 0 1 9 | N E C , B I R M I N G H A M , U K

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KITCHEN 5 GYMS 5 WORKOUTS NUTRITION

THE STRENGTH LAB

HEALTH CHECKS POWER

INTERVAL INSANITY

FITNESS TESTING

FUNCTIONAL FUN

CARDIO CITY

PRACTICAL AND THEORY WORKSHOPS

DEMONSTRATIONS | TASTERS | RECIPIES

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The Wellness Retreat Marrakech “A healthy mindset is not about being better than someone else, it’s about being better than you used to be” – James Locke & Yazmin Oukhellou strong relationship with their guests, Yazmin and James enlisted the help of experts to create personalised wellness programs that are designed to challenge the body, while bringing peace to the mind.

Featuring a team of experts including chefs, mind coaches, qualified yoga instructors and fitness trainers, the week retreat includes a structured fitness program that caters for all abilities, whilst their team prepare healthy meals, freshly cooked by their dedicated chefs. The private gated Villa comprises Power couple James Lock and Yazmin Oukhellou have launched The Wellness Retreat Marrakech, an intimate, immersive wellness experience at a luxury villa in Marrakech. The Wellness Retreat doesn’t just focus on health & fitness, but prides itself on working with the mindset and focuses on positivity and mental health.

After a rocky few months for James and Yaz, with various personal and relationship issues, they both decided to take a break from the limelight to save their relationship and get away to clear their mind. This is where they realised how important mental health and having a positive mindset is and how it can affect someone’s well-being. They wanted to create a retreat to help others do the same.

James has always been passionate about fitness and staying in shape, whilst Yazmin, who has battled with depression and anxiety, has revealed how she overcame her own issues with the help of mind therapy sessions and focusing on leading a healthy active lifestyle, fuelling her body and mind in a positive way. You can be fit and eat healthy, but if your mind isn’t in the right place, then this can lead to more issues for your inner self and mental health.

James & Yazmin founded The Wellness Retreat Marrakech to help share their passion for leading a healthy active lifestyle, as well as their love for Morocco where Yazmin’s family is from. The retreat aims to help you relax and unwind from the stresses of everyday life. Spending time & building a

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Believing in long term health goals over quick fixes, The Wellness Retreat Marrakech is set out to help guests take on this concept into their everyday lives and be supported once they leave the retreat

Exercise programmes will include...

• Boxercise • High Intensity Interval Training (HIIT)

to help them maintain the healthy habits they have started during their experience.

• Tabata

James Lock said: “We wanted to launch The Wellness Retreat Marrakech to help people who have gone through tough times. Yaz and I had relationship issues as we weren’t communicating with one another and I was unsure of how we were going to overcome this. We struggled with anxiety and became very low. We decided to take a break to save our relationship and focus on us which massively helped our relationship as we were able to discuss our insecurities and understand each other. We have never been stronger as a couple and we want to share our experience to help change other peoples lives for the better - physically and mentally.”

• Mountain Hikes

• Circuit Training • Yoga • Swimming • Morning Walks / Runs Of luxury bedrooms with balcony views, each with their own en suite bathroom, a private swimming pool, an on site spa and massage parlour, various chill out rooms, luxury sun loungers and plenty of room to relax.

Various fun fitness related games Fitness & exercise will include: Whether you are a complete beginner or exercise regularly, our structured fitness programme will ensure you have fun whilst learning and improving your relationship with exercise. Our focus is to help you make fitness and exercise a part of your lifestyle.

On our week long retreat we will give you a variety of different activities and help you to understand that fitness and exercise should be a reward for your body not a punishment.

Our sessions will include full body workouts using various different aspects of fitness aimed to give you the maximum results and benefits. We strongly believe in not overworking your body and understanding

nutrition a healthy relationship with food through creating healthy habits. Guests will be catered by a team of both British & Moroccan Chefs who will use local ingredients to create daily organic and fresh meals. Food for all, including Vegetarian and Vegan options, will be provided, and any allergies and intolerances will be looked after.

What to expect The Wellness Retreat team will greet their guests at Marrakech airport and bring them to their private villa for the week. Once settled in to their luxury rooms, guests will be welcomed by the team and handed a welcome pack.

A Typical Day at The Wellness Retreat: 7.00am Wake Up 7.30am Herbal Tea & Aloe Vera 8.00am Run/Walk the importance of long term consistency to your exercise and healthy living routine.

Fitness comes hand in hand with nutrition and we will ensure that this works around your exercise to ensure you recover effectively and are feeling fresh day after day.

The Fitness Team will ensure that the week is planned and structured perfectly including high and low intensity workouts! Our goal is to help you have a positive relationship with exercising and understanding the importance of this as part of your every day life.

Mind Therapy will include: Our approach to yoga is to provide many variations of poses throughout each class so that everyone can enjoy the practice.

Sessions are inclusive of all abilities and experiences. You do not have to be flexible to do yoga; that’s just a myth! Just come as you are; no expectations or judgement. Our sessions focus on Hatha or Vinyasa Yoga which will include poses (asanas) to stretch as well as strengthen the whole body; you will learn and practice sun salutations, balances, twists, core work... the list goes on... all in this beautiful sunny villa in Marrakesh! A dreamy place to rejuvenate, reset and de-stress.

You can also join in with our fantastic PIYO classes which are a total body conditioning workout, which mixes a variety of Pilates and yoga movements to help you build strength, increase flexibility and have a great time doing it. This truly is a retreat to help you heal and gain strength in mind, body and soul.

Mind Coaching will include: We all have a story; a struggle, inner conflict, worry or a past trauma that can impact on who we are and how we choose to live our daily lives. Sometimes, all it takes is time and space away from the pressures of work and home life to breathe and find clarity.

Our team have worked for years supporting people to find answers, solutions, next steps, positive thinking in all facets of their lives.

They have training and experience to support you in leadership and career discussions, relationship or confidence advice as well as

9.00am Breakfast 9.30am Chill Out / Pool Time 11.00am Exercise Session 1 (45 - 60 mins) 12.30pm Lunch 1.30pm Chill Out / Pool Time 3.00pm Exercise Session 2 (45 – 60 mins) 4.00pm Post-Workout Shake & Snack 4.15pm Chill Out 6.30pm Dinner 8.30pm Nutrition Workshop / Mind Therapy

Session 9.30pm Evening Activity 11.00pm Lights Out Throughout the week there will be a group mountain hike of the Atlas Mountains, and opportunities to take in the breath-taking views of Marrakech. There will also be a 1 to 1 Mind Therapy session included for each guest. The evening activities will include Movie Nights, healthy dessert making, as well as fun games and activities.

Celebration & Recognition Day:

helping with mental health and overall self care. Our coaches will provide an opportunity to learn strategies in mini workshops tackling the basics in positive thinking processes and ways in which we can change our thought patterns and habits. Our coaches will also be on hand if you would like additional one to one sessions to really work through anything you feel is holding you back. You will not only be able to access physical fitness at this retreat but will grow as a person; working on mindset and personal development.

On the final day, guests will be treated to a VIP Pool Party for an afternoon around the pool celebrating the hard work during the retreat. The final evening will include a fun themed celebration meal to recognise all guests’ efforts and reward their hard work.

To book a space & for more information on The Wellness Retreat in Marrakesh, please go to www.thewellnessretreatmarrakech.com

@thewellnessretreat

Let us support you in positive thinking and goal setting strategies to help you to find your sparkle again!

Fit Food Focusing on a healthy balanced diet, The Wellness Retreat team believes in creating

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nutrition

Wellness Holidays to Transform Your Life A new year marks a new beginning, so it’s natural to want to reflect and make resolutions to improve different aspects of your life.

Give yourself the best shot at success this year as you follow through your resolutions on a transformative health and fitness holiday. Whatever your goals in 2019, Health and Fitness Travel, the wellness holiday specialists, can find a destination to satisfy your wellness needs; be it a digital detox, sleep enhancement, emotional healing or fitness and nutrition.

With carefully crafted programmes and the support of experts, in

classes and tailored nutrition. In between exhilarating activities enjoy the social dining facilities to refuel with energy boosting meals, snacks and smoothies.

Enjoy your down time with a pamper-filled session at the spa or by the fireplace, sipping on herbal tea whilst reading a book to perfectly round off your day.

indulgent spa treatments resting and then rebooting your system from head to toe.

7 nights at Santani Wellness Resort & Spa from £2,135pp and £2,805 for single occupancy. Price includes full board, a detox programme, and return private transfers.

some of the world’s most beautiful locations, choose a wellness holiday to transform your life this year.

Digital Detox Holiday – Santani Detox, Sri Lanka Disconnect from the outside world and tune in with yourself on this Sri Lankan digital detox haven. At Santani, technology is banned in public areas, so that you immediately see and feel the difference the moment you step in. Enjoy your stay in blissful harmony with activities including yoga and meditation sessions, active adventures, guided nature hikes and mountain biking. Whilst de-cluttering your mental space, cleanse your body with a comprehensive detox programme backed by a bespoke meal plan, together with

Back to Nature Escape– Quintessence Sports & Health Retreat, France Get in touch with nature in the heart of the French Alps for a much-needed wellness break that promises to revive the mind, body and soul. Embrace the great outdoors with active living in an exceptionally beautiful location through a combination of functional fitness

7 nights at Quintessence Retreats from £1,895pp and £2,590 for single occupancy. Price includes full board, a wellness programme, and return private transfers.

Emotional Healing Break – Revivo Emotional Balance, Bali Use the power of the mind to create positive changes to your life on this transformative healing retreat in Bali.

Whatever mental or emotional hurdles you might be facing, at Revivo, you can take your time to slow down and rediscover yourself through a variety of different holistic therapies including Reiki and chakra balancing, harmonised with yoga and Pranayama breathing sessions. Through a meticulous blend of mindfulness activities and selfaffirming therapy, learn to channel your energy productively to strengthen your self-discipline and unlock the gates to enhancing your emotional strength and inner peace.

7 nights at REVĪVŌ Wellness Resorts from £3,355pp and £5,235 for single occupancy. Price includes full board, a wellness programme, and return private transfers.

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nutrition

Wellness Holidays to Transform Your Life Ideal Weight Loss Retreat – Euphoria Retreat Advanced Weight Loss, Greece Everybody has a different body and therefore a different journey of personal experience and goals. At Euphoria Retreat, they have created a weight loss programme that is built around your own unique needs and physiology. Their patented technique called 3GL, (a fullbody assessment) adds a scientific basis to your programme and analyses your body’s glutathione, glycogen and glucose levels to determine the best nutrition plans and exercise to suit you. Shape up with private fitness training sessions, cleanse with the detoxifying lymphatic drainage massage and fully unwind with Theta healing and meditation sessions.

7 nights at Euphoria Retreat from £3,995pp and £4,375 for single occupancy. Price includes full board, a weight-loss programme, and return private transfers.

Healthy Foodie Getaway Fusion Maia Raw Food Detox, Vietnam 60

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A luxury tropical oasis located in Da Nang, Vietnam, Fusion Maia is one healthy foodie getaway you wouldn’t want to miss. Develop your healthy eating knowledge and inspiration with a rainbow of wholesome cuisine inspired from modern Asian flavours to comfort food classics including a guilt-free pizza which is as delicious as it looks. With a ‘raw until four’ nutritional plan, you can experience Fusion Maia’s 80:20 approach, enjoying a balanced raw food regimen that does not skimp on taste or nourishment.

Complement your stay with up to three tailored spa treatments per day, taking you into deeper relaxation and rejuvenation.

7 nights at Fusion Maia from £2,040pp and £3,140 for single occupancy. Price includes full board, a detox programme, and return private transfers.

Learning Escape – BodyHoliday SwimFit, St. Lucia You’re never too old to learn how to swim or to improve your swimming confidence and ability. With the BodyHoliday’s SwimFit programme, you are bound for a learning retreat that could change your life. Led

by Olympic medalists Keri-Ann Payne and David Carry, master the fundamentals whilst also perfecting your technique with private and group swimming lessons.

See more of the beautiful island of St Lucia with a Swim Safari to the Pitons or challenge yourself and enter the One Mile Swim to put you through your paces. Back

at the retreat, wind down with daily spa treatments to soothe tired muscles leaving you fully recharged after your stay.

7 nights at BodyHoliday from £4,525pp and £4,660 for single occupancy.

Price is all-inclusive and includes a SwimFit programme and return private transfers.

Cultural Wellness Adventure – Pravassa Cambodia Cambodia guarantees to captivate the senses with its rich culture and grand historical landmarks. Combine this with the signature wellness elements brought to you by Pravassa and you have an exceptional cultural journey that’s life-changing to the very core.

Offering immersive and authentic travel experiences, you can explore the country with visits to bucket-list worthy spots like Angkor Wat, the colonial town of Battambang and the beautiful coast of Kep. A typical itinerary includes accommodation at exclusive luxury retreats, private experiences with local healers and personal assessment of your wellness needs that can ensure your programme is tailor-made to fit!

11 nights with Pravassa Cambodia from £4,090pp. Price includes full board wellness programme and return private transfers.

nutrition

Self-Love Retreat – The BARAI Spa Ultimate Unwind, Thailand Reward yourself with some self-love as you indulge in the most luxurious way at The BARAI Spa located in the vibrant seaside town of Hua Hin. This award-winning spa destination marries traditional Thai wellness techniques with contemporary standards in the form of specialty massages and rejuvenating spa therapies.

Relax in one of their eighteen lavish treatment rooms each featuring a private outdoor soaking pool, an experience rain shower, day-bed enclave and vanity area.

Don’t miss the divine 120-minute caviar facial, which guarantees to restore and revive dull skin.

7 nights at The BARAI Spa from £2,335pp and £3,420 for single occupancy. Price includes full board, a wellness programme, and return private transfers.

Sleep Solution Holiday – Grand Resort Bad Ragaz Sleep Diagnostic, Switzerland Sleep quality and quality of life go hand in hand, that’s why Grand Resort Bad Ragaz, a well-being haven set along the foothills of the Swiss Alps, has designed a sleep enhancement programme that promises to give sustainable results. With a focus on diagnostics, get to the root cause of your

sleeping problems through a combination of state-of-the-art medical analysis, consultations and a personalised health plan. Whether you’re finding it difficult to fall asleep, waking in the middle of the night or are tired during the day, this retreat will find the right sleep solution for you and teach you techniques which could transform your life altogether.

7 nights at Grand Resort Bad Ragaz from £4,425pp and £4,760 for single occupancy. Price includes breakfast, a sleep enhancement programme, and return private transfers.

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Wellness Holidays to Transform Your Life help you achieve your goals with daily personal training sessions and energising outdoor activities, all backed by bespoke nutrition. For a well-rounded approach, recover with an assortment of indulgent spa treatments fusing modern and ancient healing methods.

7 nights at Marbella Club from £2,545pp and £3,830 for single occupancy.

Price includes breakfast, a fitness programme, and return private transfers.

Family Activity Trip – Six Senses Zighy Bay Family Holiday, Oman

Holistic Healing Retreat – Svarga Loka Holistic Healing, Bali

Spend quality time with your family in the best way possible on an active beach escape at Zighy Bay in the stunning Musandam Peninsula. Unforgettable family activities are at your disposal, with a children’s and teen’s club. Younger children can experience fun adventures from treasure hunts to swimming relays, as the teens try slack lining, rock climbing, yoga and snorkeling. There is no end to the excitement even for mums and dads, with kayaking, mountain biking and paragliding on the list. After getting your heart racing, unwind in the luxury spa for a wellness break that has something to offer for everyone.

Set on the riverbanks of the spiritual Campuhan river in Ubud, Svarga Loka makes for an ideal sanctuary for healing and reflection. Using century-old Balinese traditions, experience an authentic holistic approach that encompasses healing for the mind, body and spirit. On top of that, take part in a range of grounding activities including yoga and meditation, as well as wellness workshops and talks. Svarga Loka not only offers a tranquil healing sanctuary, but also provides its guests invaluable skills and knowledge to further their transformation journey long after their stay.

7 nights at Six Senses Zighy Bay from £8,550pp. Price includes breakfast, a family holiday programme, and return private transfers.

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Active Lifestyle Escape – Marbella Club Optimal Fitness & Energy, Spain Embrace active living in the beautiful backdrop of the Golden Mile at Marbella Club, sheltered beneath the Sierra Blanca Mountains, which gives Marbella its signature balmy micro-climate. With a wellness philosophy that centers on our deep connection with nature, get ready to kick-start your fitness journey in the holistic studio, on a beachfront haven with panoramic views of the Mediterranean Sea. This transformative retreat aims to

7 nights at Svarga Loka from £1,945pp and £2,485 for single occupancy.

Price includes full board, a wellness programme, and return private transfers.

For advice, guidance and booking visit www.healthandfitnesstravel.com or call 0203 397 8891.

business

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10 mins with Tom Copping Page 66

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business

PT Distinction We caught up with Tim Saye of PT Distinction to learn more about the offering and how they aim to support clients in the modern world of digital personal training.

Q1: When did you first get into the Fitness Industry?

I started working in a local gym while completing my personal trainer qualification in 2005.

Q2: At what stage did you decide to open PT Distinction?

After coming back from a year in Australia in 2010.

As a personal trainer, you often get ripped off by gyms and if you move location you need to start from scratch.

This meant an exciting year in Australia was limited by never having any money after paying for food, rent, and gym rent.

As I was leaving Australia all of my clients wanted to work with me online so I looked into software available to do this and they were all pretty bad. Doing it without software took up way too much time to make it a viable option. So when I returned home I had to find another trainer for my Australian clients and start once again from scratch, meaning no money for another 6 months!

From here I thought there must be a ton of other trainers that would like to do online training with quality software that allowed you to coach clients properly online. So I had a chat with my brother (luckily for me a computer genius!) and we decided to set it up.From here I thought there must be a ton of other trainers that would like to do online training with quality software that allowed you to coach clients properly online. So I had a chat with my brother (luckily for me a computer genius!) and we decided to set it up.

Q3: How does PT Distinction support Personal Trainers and Fitness Professionals?

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It’s the only software that allows knowledgeable trainers to coach clients online and get great long term results.

It saves trainers a crazy amount of time when coaching clients and gives you a top class product you can be proud to show off.

Put simply if a trainer wants to train and coach clients online and grow a successful business PT Distinction is the only good choice. According to published numbers our average trainer has over 10X more clients than any other training software.

Q4: What are your plans for the future?

To keep pushing forward as we are and eventually play a small role in our trainers helping over a million people get in better shape and change their lives for the better.

Q5: What’s the best advice you can

give to a newly qualified fitness professional?

YYour personal training qualification is only the start of your learning journey.

When I qualified the course instructors told us we were now the best-qualified trainers around and filled us with ideas that we were better than we actually were. There’s so much awesome education out there for Pts. To be truly great a trainer needs to take advantage of as much as possible and put it in to practice every day.

Once you become a great trainer who gets awesome results the job becomes much easier and selling yourself is a simple as showing the world the results you get and asking current clients for referrals.

Q6: Do you offer any ongoing training and advise for your users?

Yes, we have the PT Distinction University which is an incredible set of

business Perseverance! If you get it right first time then well done, but most have to learn on the job and it can be tough.

We didn’t pay ourselves penny from PT Distinction for nearly 2 years.

Combined with crazy long working hours it would have been very easy to give up, but we always knew we were producing something outstanding and had faith that we would get there in the end.

Now we’re in a position way beyond any dreams we had when originally setting up PT Distinction.

Q12: How important is social media?

Social media’s a great way to reach a lot of people who are your ideal clients. It also provides a great way to interact with your current clients and members. courses on how to train clients online, how to attract new clients, how to set up systems that allow you to train a large number of online clients and so much more... It’s awesome!

We also run live Master-classes almost every day taking our members through the software and helping them set up everything from basic online training, to fully branding your training portal and setting up automated challenges, trials etc.. which attract clients on autopilot...

We also have a Facebook group where we help our members, answer questions, and provide lots of guides and resources.

Then we have the standard email communication etc.. that you find with any software.

Our support is pretty awesome!

Q7: What are your top 3 qualities for success in the fitness industry?

1 – Fitness, training, and nutrition knowledge.

2 - Being fun to spend time with (good clients spend a lot of their free time with their trainer).

3 – Ability to sell your service and attract new clients.

Q8: What are your predictions for 2019 in terms of new fitness trends?

I don’t see fitness trends changing too

much in 2019 compared to 2018. There will be a continued increase in people using wearable devices and apps to train and track results but there will still be far too many people failing to stay consistent with good training and nutrition.

I hope more people see the value in varied training and enjoyment from their fitness activities. Once people enjoy the journey they will stick to it long term.

Q9: What is your main bug-bare with the fitness industry?

I don’t really have a bug bare with the fitness industry. It’s full of brilliant people trying to help others so there’s a lot to like about our industry. I guess the only thing I don’t like is the constant focus on short term fads with short term results.

I’d love for more people to see fitness and good nutrition as an enjoyable part of life that brings you huge benefits, rather than simply a way to drop a few pounds and look good on the beach.

Q10: Do you offer any other training around business management or development?

Yes, there’s loads of business coaching in the PT Distinction University, we also chat about it in the Facebook group.

Q11: What’s the number one key to success for any new business owner?

It’s not the be all and end all of having a successful business but using it well certainly helps a lot.

Q13: Do you favour any one type of social media over another?

Everyone’s on Facebook so we definitely focus more there than any other form of social media. Our main focus here is interaction in our Facebook group, and running adverts that show helpful content as well as testimonials from our members.

Q14: How could our readers better market themselves and their businesses with your platform?

Our platform allows you to open up your client base worldwide rather than simply trying to get clients from your local area. We then teach you how to take full advantage of the huge opportunities this brings.

In short you can attract and train a lot more clients and work at the times and locations you want to work from.

What could be better than that?!

Q15: Was there anything else that you wanted to add?

Just thank you for chatting and I hope everyone reading this picked up something helpful.

If you want to try PT Distinction you can get a free month here www.ptdistinction.com

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business

Ten minutes with Peter Faulkner – FK Pro Hi Peter, thanks for taking the time to talk to us today, we are massively impressed with your suspension training kit and wanted to get to know a bit more about the man and the company behind this brand. So without further ado…

Q1: When did you first get into the Fitness Industry?

25 years ago now, I’ve pretty much done every job in the industry, from gym bod to working with professional athletes.

Q2: What made you decide to launch FK Pro? I wanted a product that could be used by everyone, from children, the elderly, the disabled to world champions. I wanted not only the functional strength of a gymnast or climber but also a product that could assist the most de-conditioned person. The assisted side of our training is vital to a lot of people, it’s not just about handstand press ups, it’s also about supporting a person to do a basic bodyweight squat.

Q3: How do you support fitness professionals at FK Pro? We are still that small British company that puts quality before quantity, we build relationships rather than just sell and forget.

We are a phone call or email away, and we go out of our way to help in any way we can.

Q4: What are your plans for the future?

We will continue to work with elite sport and sports medicine, it’s where we start and why we are where we are. The quality comes from working with some of the best coaches and physios’ in the world, even today we are still learning and improving.

We are always looking at adding different accessories that work, we don’t want to add things for the sake of it. There are enough fad and gimmicks in the industry where people copy an idea and just jazz it up with nothing behind.

Q5: Why would our readers pick FK Pro over any other suspension training equipment?

The same reason every time we have been side by side with our competitors in elite sport and never not been chosen, the quality of our build and our knowledge in what we do. Tony Strudwick who was Head of sports medicine under Sir Alex at Man Utd once said of us, “It’s not just about the product, it’s about the people behind the product. And FKPro is the best at what they do”.

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Q6: Do you offer any ongoing training and advise for your customers?

takes more than the weight you put through it, you’re safe to go.

Yes, we currently have 20+ sports instructor distance learning courses that we put together with the English Institute of Sport, who look after our Olympic Teams.

Q09: How could our readers add your product to their client offering?

We have a Level 2 REPs accredited course that has 10 REPs points and 6 LTA points for anyone working in tennis.

We have more advanced courses coming this year, with a shoulder course by Ben Ashworth, one of the best shoulder physio’s in the world. We have neck training course (yes the neck is part of the kinetic chain) and also a pilates course.

Q7: What are your predictions for 2019 in terms of new fitness trends?

I think more tech, it’s the way the world has gone, (but please don’t throw out the basics that have and will always work) our app will be released shortly. More home-based virtual training, a lot of people still don’t want to walk into a gym.

What I’m hoping, is that instead of keep researching how big a problem we have with inactivity, we start getting to these people.

We have more than enough research on what people aren’t doing, we need to find a way of engaging them.

We work on injury prevention, muscle activation, strengthening, mobility and rehab, one of those should fit into what they are working on. We are another part of the jigsaw puzzle that is training, we think an important one where we also work the supporting and stabilising muscles, not just the prime movers.

Q10: Was there anything else that you wanted to add?

We were doing suspension training in the UK before anyone else, we are still here because of the quality we offer, the biggest is rarely best. Question things, look beyond the fancy marketing (we wouldn’t drink coke if that didn’t work), does it work the body safely, or does it pull it out of what is natural. We are an industry that should be improving peoples lives, not adding to problems, injuries shouldn’t happen in training unless they drop a weight on their foot. Health and fitness, not beast and damage.

Q08: How versatile is your product?

We have literally have been used by children from 5 years old, people over 80, parathletes, to British, European, Commonwealth, World and Olympic Champions. We can be used at home, in the gym, off a tree or on the beach, basically as long as what you hanging off

@teamfkpro

5 GYMS, 1 EXPERIENCE EVERY ASPECT OF FITNESS ALL UNDER ONE ROOF F E AT U R E S INCLUDE:

CARDIO CITY Prefer Pre r fer re f to run or cycle? cycl y e? ycl Cardio City will be packed with state-of-the-art treadmills, exercise bikes and leading equipment.

FUNCTIONAL FUN If WODS, W DS, AMRAPS and WO Boxes are your thing, functional fun is for you!

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INTERVAL INSANITY y get your y from r If you kick from high intensity interval training, Gym Town has the place for you.

POWER your P O OWER...

Show y POWER...

Snatch, Clean and Jerk at BodyPower Experience.

10TH - 12TH M AY, 2019 | NEC, BIRMINGHAM, AM, U UK K

TICKETS.BODYPOWER.COM find us on social

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Join us at

8th-9th May

ExCel, London

Elevate 2019

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Prepare Faster, Perform Better and Recover Quicker Celebrating it’s 20th anniversary, Power Plate is the global leading vibrating platform that helps you Prepare Faster, Perform Better and Recover Quicker, stimulating natural reflexes, increasing muscle activation and improving circulation.

At Elevate this year, Power Plate will be showcasing Small Group Training programmes; developed by professionals from across the globe with the latest industry insights and consumer demands.

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