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us ess rio n Se t Fit ou ab
Written by Personal Trainers, for you! – new & Improved
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articles celebrity interview
with melanie sykes
4 page feature on
phil greening
Jan / Feb 2019
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A warm
Welcome
experts 2-13
fitness focus 16
To the January issue of PT Today! We have had some amazing feedback from you our wonderful readers on the relaunch and new look PT. Putting these into play you will notice even more changes in the issue. The monthly competition is back, for your chance to win a York Fitness Olympic Bar please see the bottom of this page, and best of luck if you take the plunge and enter. This is the Rugby issue, we have an amazing interview with Phil Greening on his time at Wasps, Athlete Factory and get his thoughts on how training does not filter down from elite sports to the everyday gym personal trainer. (Page 24)
focus on 18-23
As part of the continued development of providing our readers with more relevant information, we have added the new fitness dates for your diary (Page 19) for this issue we are taking a look at FIBO, Body Power and other great events happening throughout 2019. If you have an event that is happening in 2019 please feel free to get in touch editor@ptlive.co.uk We have a new expert section in PT Today, PT Live that will take you through the perils and pitfalls of business management, how to market yourself and your business, the importance of your brand and generally help you to ensure you can make your business a success. If you have anything that is bothering you, anything that you could use advice on then please do ask. Just email editor@ptlive.co.uk
features 24-49
All of this as well as our new Focus On, Features, Nutrition and Business sections there is now hopefully something for everyone in the first edition of PT Today for 2019. So for now, all that’s left to say is we hope you enjoy the first issue of PT Today for 2019, Yours in health and happiness,
Myles Davies
nutrition 50-59
editorial director
www.pttoday.co.uk www.ptlive.com
business 60-66
the
contents experts
focus on
07 alex hurst
19 2019 events
Head of Strength & Conditioning for Preston Grasshoppers RFU.
08 pt live PT Live Series Presents: 5 marketing tips for personal trainers
On the
cover
We take a look at a few forward planning dates for your diary, events, shows & races that are not to be missed this year. we will look at what is on offer,and why you should be taking the time and effort to attend these fantastic fitness dates.
11 Janet Thompson
Janet Thomson is one of the country’s leading experts in Mind/Body health and fitness and is renowned for her specialist
24-27 phil Green
On club rugby v country, training & his new open source style of PT training to share knowledge with the wider industry as a whole.
13 Karen Thomas
It shocked me when I read that on average, we reportedly consume 7,000 calories on Christmas Day.
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Page 14
focus 16-17 fitness focus The Royal Life Saving Society UK has launched a new scheme to recognise best practice among clubs
20-21 motivating members – through data rich experiences Newly launched Shapewatch, an innovative 3D body visualisation tool, enables users to scan their bodies, monitor key biometrics & see their body shapes in 3D.
23 what we did next... – bungee workout
“When we moved into the cardio programmes it was clear that this was a really well designed total body workout”.
29 5 reasons you are not gaining muscle... For the majority of people going to the gym, the end goal is to build muscle & tone up.
features 30-31 janet thompson
Ensuring a healthy digestive system & immune system to boost weight loss and gain better health’
32-33 imagine the scene...
You run out onto the field to play in your latest all-important rugby fixture. Standing in front of you is....
34-35 alex hurst
Alex is an Ex-International Rugby League player, who represents equipment...
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features
nutrition
36-37 predator
business 63 the athlete factory
Rucking & Mauling for over 30 years. We love a success story, especially when it’s on
Quite simply there is no facility like this in the UK! The Athlete Factory facility has been designed using our coaches’ vast experience in elite sport, training methodology & understanding of what
home turf. – PREDATOR! Is one of these.
actually gets results.
50-54 super chef – Karen Thomas
38-39 the bakers body
If you haven’t already checked this lady out, then you need to do so pronto!
Our resident baker & super chef Karen Thomas has pulled together some recipes that she just adores making at this time of year. They are all so straightforward and cheap to create and they will literally give you an instant buzz. We hope you will find them long term and sustainable meal ideas too. Not just for NY resolutions!
It’s 2019 & if health & fitness is at one of your resolutions then check out this guide to the ultimate home gym.
With Valentine’s Day around the corner, we discover the 5 best locations for luxurious wellness escapes.
44-49 celebrity interview With Melanie Sykes and Harley Street Nutritionist Rhiannon Lambert...
When creating your brand, it’s imperative that you think about everything from your logo to colour scheme to the tag line. You also have to have a memorable brand name, strong message, support system, and all of the necessary legalities, like getting trademarked in place.
64-65 Ten minutes with – Andy billington
I’m Andy Billington. I am 46 years old and from Milton Keynes. I was kicked out on the streets at the age of 17 to be homeless.
40-41 York Fitness Guide to – the Ultimate Home Gym
43 5 Luxurious Valentines – Day Wellness Escapes
64-65 Top Tips for Creating – an awesome Brand
Competition
time 56-57 Sports Nutrition
Is it the macros or the micros? – Ben Coomber, awesome supplements
58-59 how to love your liver The liver is probably the most underrated organ in your body. People know it helps with detoxification...
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In what year did Bob Hoffman start the York Oil Burner Athletics Club? Visit www.yorkfitness.com
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meet the experts Alex hurst
Ben coomber
Ex-International Rugby League player with 10 years in the sports and fitness industry, 7 of which working with clients and the last 3 years adding tutor roles teaching personal trainers. To read more, see page 7.
My journey in the fitness industry was a personal one from a battle with obesity at age 18 that spurred a keen interest in nutrition. To read more, see page 14.
Karen Thomas Just a single Mumma training, baking and raising a boy. I graduated in Business but spent 13 years in Education as a primary school teacher and specialising in special needs & vulnerable children. To read more, see page 13.
pt live series PT Live Limited proved complete bespoke marketing communication offering for Personal Trainers, Gyms, Health Clubs and any company that actively markets to consumers in the fitness industry. To read more, see page 8.
boring bits PUBLISHERS
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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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experts
Alex hurst Head of Strength & Conditioning for Preston Grasshoppers RFU, Master Trainer for Matrix Fitness UK, Master Trainer for Premier Global NASM...
experience to coaching. In Australia
Having a mixed background in the sports and fitness industry has given me a variety of different insights on what is necessary for a rugby environment. Spending 11 years as a senior player at semi-professional, professional and international levels I understood fitness from a players perspective, before moving into personal training and strength & conditioning roles. This insight has allowed me to use my playing and academic
and UK I supported several Health club providers such as Fitness First Australia, Uber Shape Australia, DW fitness, Local leisure providers based from the council – Trafford/Salford as well other independent gyms. I’m an Ex-International Rugby League player who represents Matrix and Premier Global NASM. With 10 years in the Sports/fitness industry, 7 of which working with clients and the last 3 years adding
tutor roles teaching personal trainers. Currently I’ working as a full-time tutor and assessor for Premier Global NASM whilst also studying a Sports Rehabilitation degree at Bolton University. In my spare time, I maintain my Personal training clients and massage clients through a local clinic/ gym. Clients including professional rugby players, football players and professional golfers. I have worked in a multitude of professional sports, include Triathletes, Golfers, Professional football and Rugby teams – currently 2 League One sides, 2 Suprleague clubs. As if this wasn’t enough, I’m still also currently playing for a National league Rugby Union side and combines this role with being the Head of Strength & Conditioning. Check out my first PT Today article on Strength and Conditioning.
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experts
Pt live series
PT Live Series Presents: 5 marketing tips for personal trainers
Over the coming issues, our sister company PT Live will explore different core values that will help you to make a susses of your PT Business. Everything from marketing to bookkeeping we will be touching on all those behind the scenes business processes that are at the heart of any successful business. If you need any help or have a question for our panel, please email editor@ptlive.co.uk and we will do our best to answer all your questions in up and coming issues. Growing your personal training business takes time, but without a marketing plan, how will you reach and engage with new and existing customers? Here are some simple guidelines to follow to help you achieve this.
1. Social networking Facebook, Twitter, LinkedIn and Google Plus are excellent ways of communicating your expertise with new and existing customers. Of course, the main advantage is that they are free, meaning they won’t dent your marketing budget. Make sure you allocate a certain amount of time per day to post and tweet, and always respond to any questions or comments so your clients will know they are valued.
2. Website A website is not just a ‘nice to have’; it’s essential. Ask yourself, would you use a personal trainer that didn’t have a professional looking website? Your website is like a brochure or shop window for your business - it should be clear and concise and include all crucial information such as your programs, prices, credentials and location.
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3. Newsletters
5. Offline efforts
Similarly, newsletters should be sent out to both prospects and clients on a regular basis (for example, two per quarter). Deliver ones with the latest blog posts in order to engage them. This is one of the best ways to stay at the top of your prospects’ minds.
While it’s clear that online marketing is crucial, you shouldn’t completely neglect your offline activities. As a personal trainer, you will usually be trying to appeal to people in your local area, so make sure you do all you can to attract their attention. Try to get some press coverage in your local newspaper, magazine or radio, for example. You could also print out eyecatching flyers and leave them in relevant places, for example, doctors’ surgeries, local weight loss groups, NCT classes and health stores.
4. Referrals Another inexpensive marketing trick is to ask for referrals from your clients. You could offer special deals whereby the existing client receives a reward (such as a free session or gift voucher) as an incentive for putting someone your way. Similarly, you could team up with a related business in your area (such as a local gym, health food shop or running group) and suggest reciprocal advertising for one another, or offer a referral fee.
PROTE ST.EU
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experts
Janet Thompson PT Today is delighted to Welcome Janet Thompson as January’s guest expert, With over 25 years of experience in the industry, she has a wealth of knowledge for all. Therapy, Neuro-Linguistic Programming and Life Coaching. Now she has skilfully combined these dynamic techniques with her nutrition background, to create a totally unique and cutting edge 360-degree weight-loss programme. “The Placebo diet” has a mind changing element and a super simple nutrition Colour Code System. She is a highly regarded broadcaster and has appeared on several shows on ITV, Channel 4, and BBC Radio. She has been a guest expert on BBC Radio 2’s Chris Evans Show and Steve Wright in the Afternoon. Janet has spoken at numerous conventions at home and abroad, including the world’s biggest hypnotherapy conference in Las Vegas, Edinburgh Book Festival, Cosmopolitan Show, Vitality Show and the IDEA International Fitness Convention (San Diago) and many more. Janet Thomson is one of the country’s leading experts in Mind/Body health and fitness and is renowned for her specialist teaching of the subject. She combines a high-level academic qualification (MSc in Nutrition and Exercise Science) with advanced certifications in a range of psychological therapies along with extensive experience working in the field
of personal development and change. Formerly a head of training for a national slimming chain, she went on to open and run her own portfolio of successful health clubs in the Midlands. Janet then became a best-selling author, with six books already published, including a chart-topping fitness programme “Fat To Flat” which kicked off her publishing career.
Her latest programme is a two-week “Colour Fast Re-set” using the principles of her tried and tested Colour Code System to detox the liver, balance blood sugar, boost microbiome and fat burning, with a range of practical techniques to eliminate cravings and fake hunger. As with all Janet’s Programmes, it is a mind and body experience.
Passionate about helping people achieve their goals physically and emotionally using food for the mind and food for the body,
She now runs a private coaching practice and is also training “Placebo Diet Coaches” to deliver her programmes Nationwide and running workshops and luxury retreats.
it was here that Janet realised that even though she helped literally thousands of people to lose weight, often the issues that caused the over-eating were still present.
Janet’s passion for mind-body fitness combined with her eclectic and extensive range of skills, means her clients and her trainees get outstanding results.
To help them change their mind she
For more information on Janet Thompson or to find out how to become a Placebo Diet Coach please visit www.theplacebodiet.co.uk
was inspired to train in a range of psychological therapies including Clinical Hypnotherapy, Thought Field
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experts
KAREN THOMAS HELLO, 2019! I hope you all thoroughly enjoyed your Christmas parties, calorie dense foods, copious amounts of alcoholic, late nights, entertaining guests, family gatherings and edible presents... It shocked me when I read that on average, we reportedly consume 7,000 calories on Christmas Day – that’s nearly three times the recommended guideline! However, it is worth knowing that despite some claims from the media that we gain between 7 to 10 pounds during the Christmas period, other studies report that the average weight gain is around just one pound. Those extra pounds 7 to 10 pounds that you might blame the festive season for, is probably those excess calories you have gradually been consuming throughout several months which finally catch up with you when you slow down at Christmas. We all push ourselves so hard throughout the year it’s totally natural to adopt a more ‘relaxed’ approach by the time we reach the end of the year. If you or those around you have been fighting off colds and flues, like those around me, then my soup and bone broth is magical for speeding up healing and getting yourself back to great health. It will also make sure that you stay that way. Bone broth is well known for its healing properties throughout the body. Hence why our go-to-food when we are poorly, is traditionally soup. Sadly though, shop bought tins and products don’t contain this impressive broth. Homemade bone broth can help supply you with important amino acids such as proline, glycine and glutamine. Simmering the bones and ligaments releases these compounds as
Naturally, I’ve included a recipe for protein Oat Muffins. I can’t get enough of these. I happily and very willingly give these to my son for breakfast, lunch, dinner or as a snack. Children really are the best food critics. well as a natural source of collagen and the minerals calcium, phosphorus, magnesium and potassium. I add my bone broth to so many meals, not just soup. Like my dark chocolate stew; a classic meal with a simple yet delicious twist.
No more begging for that sweet tin, and no more guilt when you cave into the children and/or yourself either. I hope you enjoy these recipes. I always cherish your feedback, so if there is anything you would like to see, just let me know.
There is so much more to be said about the wonderful broth, but for now, I shall leave it there. In upcoming editions, I will also tell you how I make my super simple and super cheap Cinnamon and Oat bread, which is gluten, preservative and additive free (obvs!) and makes a fabulous addition to the soup and stew.
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fitness focus
rlss UK launches new quality kitemark scheme The Royal Life Saving Society UK has launched a new scheme to recognise best practice among clubs delivering lifesaving & lifeguarding activities, and provide support to facilities looking for investment. The new Club Development Programme is a ‘kitemark’ of quality, that will reassure the public about a member club’s high standards of management, facilities and activities.
Developed following wide consultation with RLSS UK clubs, the programme has been mapped against a variety of sport accreditation schemes, including Sport England’s Clubmark. It allows all clubs, from pool-based swimming clubs to open water providers, to assess their current performance and supports them to develop. The quality mark also provides evidence to support investment, helping clubs to meet the grant aid criteria of most organisations. Already 10 per cent of all 400 RLSS UK clubs have signed up to the scheme.
“Additional governance, legislation and competition mean that clubs have never been more under pressure. The RLSS UK Club Development Programme is relevant to all clubs that deliver lifesaving and lifeguarding awards and activities so by definition, have a vested interest in drowning prevention. It crosses all disciplines, helping to embed good practice and to publicly identify which clubs are well-run with high quality activities.” Says Elouise Greenwood, Participation and Activity Development Manager at RLSS UK. As a quality ‘kitemarked’ facility, clubs will receive access to a range of support, services and resources including governance/management support, assistance with development planning, funding applications and public accessibility, directors’ and officers’ liability insurance. For more information on the Club Development Programme or if you would like to find out about RLSS UK club membership, please contact clubsupport@rlss.org.uk
@rlssuk www.rlss.org.uk 0300 323 0096 16
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T N E V E S ! S R E A E Y N E FIT OF TH THE
W W W. B O DY P OW E R . CO 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
THE
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
THE
fitness dates
focus on
for your diary For the first issue of 2019, we take a look at a few forward planning dates for your diary, events, shows & races that are not to be missed this year. ISPO Munich
3-6th February, 2019 Munich, Germany Be part of the action as a trade visitor at ISPO Munich, the world’s largest trade fair for sports equipment and fashion.
Elevate
You can register or order your ticket for ISPO Munich 2019 online.
excel – London, UK
For more information or to book tickets visit www.ispo.com great leaf colour.
FIBO
4-7th April, 2019
pt today Top Pick
Koln, Germany FIBO in Cologne, the Leading International Trade Show for Fitness, Wellness and Health, draws about 1,000 exhibitors and 150,000 visitors to Germany each year. This is where innovations are launched. This is where international trends are set. This is a must-attend event for anyone who is remotely interested in Fitness. Truly a sight to behold. Be sure to attend for at least two days to get yourself time to truly soak it all in. For more information or to book tickets visit www.fibo.com
8-9th may, 2019
Over two days 1,000’s of senior decision makers from leisure centres, health clubs, independent and multi-site gyms, hotels, sports clubs, schools and universities attend to source the latest equipment from over 350 exhibitors whilst learning more about best practice from over 350 thought-leading speakers. For more information or to book tickets visit www.elevatearena.com
Over the coming issues we will look at what is on offer,and why you should be taking the time and effort to attend.
Balance Festival
10-12th may, 2019
Old Truman Brewery – London, UK Workout with leading global fitness experts, sample delicious healthy foods, learn from top wellness gurus, zen out with mindful yogis, heighten your emotional intelligence, discover all the latest forward-thinking brands, and much more. To find out more information or to book tickets please visit www.balance-festival.com
Body Power Experience 10-12th may, 2019
NEC – Birmingham, UK Body Power Expo is the most celebrated and comprehensive fitness event in the UK, inspiring and motivating 90,000 plus health and fitness enthusiasts. A must for your diary and a Mecca for all. For tickets or to find out more information visit www.bodypower.com
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focus on
Motivating members through data rich experiences Newly launched Shapewatch, an innovative 3D body visualisation tool, enables users to scan their bodies, monitor key biometrics & see their body shapes in 3D – • Easy-to-interpret, recognisable measurements and biometrics
Making progress tracking toward their fitness goals via the Shapewatch app more real, motivational and empowering.
• Motivational community building among users
Backed by international market leader Global Scanning, a company with over 30 years of scanning technology experience, and private equity firm Procuritas, Shapewatch digitally delivers a relevant data-rich experience designed to continuously motivate members throughout their fitness journeys.
progress to their social networks using the fitness industry’s first augmented reality experience focused on changing body shape. Additionally, its flexible design architecture enables health clubs to easily integrate Shapewatch’s functionality into their own club branded apps to ensure a seamless member experience both inside and outside the club, as well as provide fun, inspirational content on the user’s smart device.
Shapewatch includes both a kiosk and app. The Shapewatch kiosk is an automated self-serve unit that delivers scanning results in 60 seconds. The Shapewatch app, which lives on the user’s smart device, enables health clubs to offer members a detailed, accurate and highly visual account of their key biometrics – including body fat percentage, lean body mass and waist-hip ratio and much more so they can keep track of how their body changes as they progress in their workout regimens. Another key way Shapewatch motivates user transformation is through social sharing. With the app, users can post
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Unlike the existing solutions on the market today, Shapewatch is more efficient and effective – an evolution away from the inaccurate, inconsistent and invasive measurements common to many health, fitness and wellness practices. Advantages include: • Scanning results that are obtained in a little over a minute • Augmented reality avatars – the industry’s first • User data access via the Shapewatch app
Launched for both the fitness and wellness industries... for gyms, clubs, boutiques and studios, Shapewatch increases member engagement by making users accountable for their own goals and achievements through body composition tracking that shows health data results over time. For the wellness industry, Shapewatch provides a discreet, non-invasive consultation with consistent and accurate results that viscerally connects body composition to overall health effect.
alan Louden Shapewatch Sales Director “We put Shapewatch to the test through extensive trials in a wellknown global gym franchise and the results were impressive. It enables clubs to boost revenue and secondary spend because its powerful transformation tracking abilities make it easier to add value to both PT and nutritional programs when users can connect actions with results. Available through simple rental agreements, clubs can either charge for Shapewatch use or offer it to members as a high-end valueadd,”
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what we did next...
bungee workout “When we moved into the cardio programmes it was clear that this was a really well designed total body workout” Always wanting to be on the forefront of new fitness trends, the team from PT Today, trotted on up to Liverpool for the launch event of Bungee Workout. Set to be the next big thing in group exercise for 2019. Borne out of a wealth of experience and knowledge from the world of fitness, dance and aerial theatre, Bungee Workout has spent years dedicated to developing a refined and revolutionary technique and delivers quality bespoke equipment to ensures a safe yet sensational experience. Fusing movement and fitness techniques with flight and suspension, members wear a specially constructed Bungee Workout harness that is attached to a specifically designed bungee at the back of their body so they can move freely with no restrictions in front of them.
Christopher rock MD, Excelsior Development Technologies (EDT) “I must admit I was somewhat sceptical about the Bungee Workout. Yes, it looked like fun, however, I was unsure what the variations, adaptations and progressions might be. That said, I got myself strapped in and got bouncing. Initially the feeling of being on a bungee is strange, however, I quickly found myself smiling like a baby in a bouncer and running through the air like Peter Pan. In terms of intensity the class was certainly challenging and in terms of fun it was off the scale. I’d definitely recommend giving Bungee Workout a go.”
The tension in the bungee enables participants to move and fly dynamically exploring lift, flight, bounce and power. Each bungee is adjustable for different body types and abilities making it a weightless workout where everyone is welcome. We asked a few other participants what they thought:
general manager the gym group, liverpool. “I was delighted to be invited to the Bungee Workout launch event on January 10th. Being a gymnast previously, I was intrigued and keen to see how the Bungee system worked. I found the warm up informative, and very well instructed with the exercises being easy to learn and repeat. When we moved into the cardio programmes it was clear that this was a really well designed total body workout. You get out what you put in, and the intensity is truly down to how hard an individual can push. The highlight for me was the flying planks, a real adrenaline pump and an amazing experience.”
Tom Bell PD: Approval “I felt like a big kid, it’s so much fun that you forget you’re exercising! I loved the fight and flight element to the class. Definite feel good factor! It’s a pleasure to support Wendy and her team on their journey to produce this unique programme and gain endorsement so that the course is recognised by REP’s.”
Mark rayner
For more information email info@bungeeworkout.co.uk or visit www.bungeeworkout.co.uk
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on the cover
we Interview Phil Greening on club rugby v country, training & his new open source style of PT training to share knowledge with the wider industry as a whole. Hi Phil thanks for taking the time to talk to us today. PT: So we wanted to just get a bit more of a background on yourself. I understand that you have your own company as well as working on training, based in Chester? PG: We’ve got our own fitness sports performance company up and running now which is great and we have our main base up in Chester, a purpose build training facility. PT: Sounds great, Phil. So what is in that facility? PG: It has everything really. We built it on the back of our knowledge of elite sport and especially my work in the States. We wanted to bring that expertise and knowledge to everyone. I wanted our gym to be the best in the country and I believe that it is the best in the country. We wanted to design it in a way would mean that world class teams want to come to us, but the general public would also want to use it. Especially in the PT world the knowledge is often-not filtered down from elite sports. We can get clients faster and stronger more quickly than others can do. We wanted to change the knowledge being filtered down and change how and where people train. We have a training app too, with all our exercises on there and our clients own personal programmes which is basically exactly what we do with elite sports teams. Every member gets an individual program and an individual service, which has always been the way we wanted to do it. We wanted to help everyone who goes to the gym, week-onweek, but never get any fitter and never get any stronger, because they themselves don’t have the knowledge. We just
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wanted to share that philosophy and the methodology that we use elite players with the general public.
PT: So who are you aiming to target with that company? Do you have a specific target market?
As with equipment, we are always designing our very own bespoke equipment that I have taken inspiration for from teams in the NFL and to colleges in the States. We are very lucky to have a partner that supplies the rest of the world’s leading gyms like LA Fitness and Gold’s Gym. We’ve been very lucky. We have 13 racks, which are all interlinked with various different attachments, that make everything in the facility easier, better and more efficient. We’re supplying, for instance, England Rugby and have designed some attachments for them, which is really quite exciting. We are trying to share elite knowledge with everyone, because there is no magic way to do it its just about the knowledge, methodology and the equipment really.
PG: First and foremost we are a gym. So we have one client called Heather, who came to us having had no other gym that would take her on, as she had every illness under the sun. However, due to the fact that we are so hands on with everything and we give such a tailored and individual program she is now one of our best members. She has been through everything with us, from her nutrition, cryotherapy treatments and everything. Whilst we have our members like Heather, we also have weightlifters such as Gareth Evans, who won gold for Wales in the commonwealth games and we’ve got England Rugby booked to come in. The All Blacks are also coming over to us when they are next in the UK. My links in rugby are also coming into play. We have Ireland, France, England and USA teams here. Then
we’ve got netball teams, cricket teams and an under 15’s rugby club down the road. We are just trying to expose to the wider market a new way of training and our way of training. The other thing we are massive on is education, we are using the site’s facilities to add on to the standard training courses. For me, I’m blown away that people don’t seem to know what we know. The PT world needs to get better. I find it mind boggling. I see some of the methods that people use to do stuff and can absolutely tell that they have got it straight from YouTube. We want to be able to share our knowledge, as such, the training and education for personal trainers is big for us. We work closely with Fit Asylum and Apec, who are both running their own courses with us and we then go in on the day to give our own extra curricular bits too. So we just bolt on a few more modules of our own training that we have learnt from elite sports. Eventually we would like our own qualifications and courses, which is something I am trying to currently get into.
PT: So how many PTs do you have working there, Phil? PG: We have 10 PTs, all degree qualified or who have worked in professional teams, thats sort of level we want. If you have a world class facility, with an app, trackers and your own methods, you need personal trainers who can build on our programmes properly. If they don’t know about our methodology we would end up the same as any main stream gym, which is not what we want to do. PT: We find that a lot of the time PTs get a lot more support in the US. Do you agree? PG: Oh massively. There is a lot more out there, with a lot more sharing of knowledge, especially in regards to sport. You get it in coaching as well across the world. If I go to New Zealand they open the doors and they are very open about showing me everything. However, if you go to a premiership club here they are far less open. In the UK we are very protective of our knowledge of elite sports. I tend to find that Americans are the same and
by the time you’ve managed to work that out, I’ve moved on and I’ve got something new instead. In the UK I do think that we are not so proactive and I think that is why we stay in the same rut that we are in. I’ve got a feeling that it is the same across all sports. From my experience going around the world, and looking at other sports, I think they are all far more open and pioneering in terms of what they want to do. Over here we are all just protecting our jobs instead of keeping the emphasis on growing our knowledge. We want to share our knowledge. What we have learnt over 20 odd years of elite sport is the same thing we would apply to a new mum who is wanting to shed some post baby weight Why cant that knowledge be applied to a different situation? The human body is the human body and there is no magic pill that holds the key to fitness. No matter what people tell you. It is what it is. Whether you are an elite sportsman, or the general public who wants to play a bit of footy at the weekend. It’s the same human body. It’s just the knowledge of
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on the cover
we Interview Phil Greening
how you do it and the best methods to do it. That is what we are trying to change. PT: So quickly to touch back on your career. Give us an idea of what its like to elevate yourself from club rugby to international. PG: It’s the pace of everything which is the most obvious change. Club rugby is obviously tough, but going from that into professional rugby, the speed of how people think and move is just mind blowing. The pace of the game just goes through the roof. There is a massive margin between club and country and the main thing is the game is just so much quicker. PT: So if you can look back to your England coaching unit, who would be the person that has driven you the most? PG: In my career, John Mitchell to start was big and he still is now. We’ve worked
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together with America and he’s been a big influence for me. But for me, Warren Gatland massively drove me. We loved the way he coached us at Wasps, with his man management and his knowledge. Thats why we won 4 premierships and Europeans cups. He has instilled a lot of that into my coaching philosophy. Just being a good man manager, was Gav, he was just very inspirational with. The other thing I have learnt, more while I have been away from him, is Clive Woodward’s attention to detail. I am very lucky to have been under his guidance. Also Graham Henry with the way he thought about the game. He is an amazing bloke. Even today he always has an open door for me and thats what makes him special.
PG: I am lucky enough to get to see something in most 6 Nations. I am excited to see what England can do. I think we are a blossoming side. I can’t see it going to anyone beyond England and Ireland. The big test will be if the Irish have peaked too soon. You know it’s a World Cup year, so you really don’t know what will happen. I think that Eddy is trying to get as many players capped as possible because history has shown that everyone that has won a World Cup has had the most caps in their squad. So I think he is trying to do that. He may chop and change this World Cup as there is nothing in it. Wales will be tricky, Scotland will be tricky, but I can’t see beyond England and Ireland fighting it out really in the end.
PT Thanks for your time today Phil and answering all of our questions, so the last thing we have to ask is… What is your prediction for the 6 Nations?
PT: Well thats all the questions we want to ask, thanks for the time and have a great day. Thanks Phil.
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REASONS YOU ARE NOT GAINING MUSCLE... For the majority of people going to the gym, the end goal is to build muscle & tone up. While you may have done your research & watched plenty of workout videos online... 2. You’re not getting enough rest
Many still make a variety of common mistakes that can lead to hampering gains and slowing down their progress. London-based Fight City Gym offers gym-goers of all ages, backgrounds, and experience an enjoyable way of fighting fat and building stamina through their range of unique training programs. Today, they’re revealing the 5 reasons you’re not gaining muscle.
1. You’re not eating enough One of the main causes of not being able to build muscle is not eating enough and more importantly, not eating enough of the right food. Everyone bangs on about the importance of protein, but carbs and fats are just as important when it comes to growing muscle. You should aim for 2.2g of protein, 5.5g carbs and 0.9g fats per Kg body weight per day in order to see real results.
You may think that it’s all about the training, but getting enough rest is often overlooked by gym-goers. Everyone has a busy lifestyle nowadays, leading to less sleep and not giving our bodies enough time to recover. In order to effectively recharge, you should aim for at least 8 hours of sleep per night, but just generally listen to your body! If you feel like you need a rest and a day off from training, then take a day off and relax those muscles.
3. Too much cardio Many people dream of cutting fat alongside building muscle which involves including a lot of cardio-focused workouts. While they burn fat, they can actually slow down the development of muscle mass too. If you are looking to cut and gain, it’s best to integrate HIIT cardio sessions into your workout. The short and intense exercises get your heart rate up and help maintain and continue muscle growth.
4. No consistency If you don’t stick to a solid workout regime, your body will not respond to your exercises. You need to work every body part at least once a week, every week. Similarly, being consistent with your diet and rest patterns will lead to your body developing in the ways you wish. Regularly taking a week off or going out and binge drinking will only set you back on your fitness journey.
5. Wrong technique If you want to build muscle, there’s no point in getting the lightest weight possible and maxing out on your reps. The hypertrophy rep range is between 8-12 reps, so you should be consistently pushing yourself to lift heavier not more. Set yourself targets to achieve, and when you can easily do three sets at a certain weight, increase it by 5% to give yourself a true challenge.
Credit: www.FightCityGym.co.uk
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Janet Thompson Ensuring a healthy digestive system & immune system to boost weight loss and gain better health’ – by Janet Thomson Anyone who trained more than 5 years ago in fitness and nutrition was probably taught that when it comes to weight loss, nothing is more important than Calories in Vs Calories out (CICO) and if people failed they were just in denial as to how much they were eating. We now know it’s not so much how much we eat, but what we eat and even when we eat that determines our weight, and more importantly, our health. In recent years the research into microflora and how to improve it has shed new light on why so many people have failed to lose weight in the past. We know that to be a healthy weight you need a healthy body, and to achieve that you need a healthy digestive system, and specifically a healthy gut. Eating for energy is one thing, but our nutritional habits have a profound formative effect on our health. One of the key studies was when scientists took genetically identical twins where one had become obese and one was slim. They analysed their faeces and found the slim twin had a vastly increased variety of species or microbes than the obese twin. Then came the really convincing bit, they bred sterile mice and exposed half of them to the “fat faeces” and the other half to the “thin faeces”. The ones exposed to the slim faeces all maintained a healthy slim weight (for a mouse!) and the other group – got fat. That has a huge impact on how we view our internal ecosystems, but what was really encouraging was that when both groups were put together so they were all exposed to the same “thin faeces”, the fat mice lost weight and got thin.
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This opened the barn doors for an array of research which has proven beyond any doubt that our micro-flora (most of which is stored in our gut) determines not just our body weight, but our health. Other studies include fecal transplants given to patients with a variety of conditions such as C. Diff that hadn’t responded to antibiotics, with remarkable results.
In summary we have more microbes in our body than we do human cells, and our gut health influences every metabolic process from growth and repair to running our immune system. In short, if you are serious about helping your clients look after their body and lose weight, you must make helping them boost their gut flora a priority.
As fitness professionals nutrition has always been part of the integral basic training, but when science is moving so fast it’s as important to keep up with new nutrition research as it is to keep up with the latest fitness trends. Only then can we provide truly holistic and effective programmes for our clients. This was both the motivation for and provided the research for all Placebo Diet programmes.
There are many trillions of microbes in the gut, weighing roughly the same as your brain; but what’s more important than the amount you carry, is the variety of species. In practical terms this means they do different things, so the more variety we have the more varied a role they can play in our health, giving us a much wider breadth of protection.
Foods /habits that deplete gut flora Artificial sweeteners Preservatives Emulsifiers Flavour enhancers Constant snacking
Foods / habits that enhance gut flora Pro-biotic foods that contain beneficial bacteria include... Live Yoghurt – goats milk is less allergenic and a good source of protein Kefir – fermented Kefir grains usually in a carrier such as yoghurt or milk Sauerkraut – fermented cabbage (or other vegetables) Miso Soup – made from fermented rye beans rice or barley (also alkaline) Pickles Tempeh – fermented grain made from soybeans, an alternative to tofu or meat Kimchi – Asian version of sauerkraut Kombucha Tea – fermented tea (not recommended of you have candida)
Pre-biotics to feed the pro-biotics Plant based fibres from many vegetables including... Chicory root
Yam
Flax seeds
Bananas (slightly under ripe)
Asparagus
Cocoa beans
Garlic (better raw)
Leeks
Intermittent fasting
Onions
Dandelion root
Carrots
Jerusalem artichoke
Apples
Seaweed and ocean based plants
For example regular 14-18 hour fasts at least once per week
Hippocrates said “All disease begins in the gut” which must mean that “all healing begins in the gut”. Taking steps to promote gut health is not just the most beneficial thing you can do to promote weight loss, but the most beneficial thing you can do to promote and enhance health generally.
To find out how to become a Placebo Diet Coach please visit www.theplacebodiet.co.uk
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Imagine the scene You run out onto the field to play in your latest all-important rugby fixture. Standing in front of you is the opposing team. You look up and see 15 pairs of eyes watching you. You notice how they are standing and it dawns on you.....
It is the All Blacks ready to perform their Haka... 32
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features strong side, but we have a good record of wins in the past few months, we’ve worked on our xxx and we’ve trained well so we can win this. Breaking down each limiting belief and changing it to a more positive thought is a powerful way of building team confidence. Think about the language you use to re-frame each statement to build motivation and positive belief. The other powerful tool is visualisation. Don’t just think your success, see it
What thoughts are going through your head now?
you don’t give much thought to, if you’ll pardon the pun?
Or are you thinking along the lines of: “We’ll never beat them, they’re too good” “Look at the size of that guy – he’s built like the proverbial brick outhouse!” “How are we supposed to take on a side like that?” Or possibly even “I might die in this game.”
Or is it something you work just as hard on as you do on your physical preparation?
Most people would probably feel like that, pitted against such formidable opponents. But consider that sometimes that’s how people think when their next game is against a good, but, ultimately, beatable side, even if they’re not consciously aware of it. And it only takes two or three people in a team of 15 to feel that way, and it can be enough to make the difference between winning and losing. What sets the top players and teams aside from the rest is that they don’t think that way. So how can you get to the point where everyone in the team believes they can win any game? If you want to play well, then you should already know about preparing yourself as well as you can physically, by eating the right foods to give you the best nutritional intake and increase your stamina, and by working out to ensure you are in peak condition. But how do you prepare yourself mentally for each game? Is it something
Every time you let doubt or negative thought creep into your mind, you are starting to create beliefs that you won’t win, the other side is too good, too fast, too strong. These are what’s called limiting beliefs because by holding them, you prevent yourself from achieving your full potential.
too. It’s a case of closing your eyes and picturing yourself strong, fit, healthy, able to take on anything, and, ultimately, winning. You can build visualisations around seeing your own team as stronger and bigger than the opposing side or seeing yourself as having an extra burst of speed exactly when you need it. Maybe you want to picture yourself lifting a trophy or scoring try after try. You can picture anything you want to maximise your chances of success. A mindset coach can help with this. For any stubborn limiting beliefs, there is always hypnotherapy which will banish them for good. So, for your next game, prepare yourself mentally as much as you do physically and see what the result is.
In other words, you talk yourself into failing. And limiting beliefs are contagious. One person voices their doubts and before you know it, the whole team is on edge and starting to question their chances. There are a couple of ways in which you can stop limiting beliefs in their tracks. These can be done on an individual basis, but are really effective done together as a team
Gillian Haston White Sapphire Well-being Gillian Haston runs White Sapphire Well-being and is a mindset coach, hypnotherapist and diet and nutrition advisor.
@GillianHastonLeanonMe
The first is to re-frame those beliefs. This means taking each belief one by one, examining the evidence for it and then turning it into a more positive statement. So, for example, if you believe that you won’t beat the side in question, think back to all the teams that you’ve beaten recently, how fit your team is, how well people are playing, and so on. An alternative belief could be: they are a
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Alex Hurst
Alex is an Ex-International Rugby League player, who represents equipment supplier Matrix Fitness and education provider Premier Global NASM, whilst also studying a Sports Rehabilitation degree at Bolton University. With 10 years in the Sports/fitness industry, 7 of which working with clients and the last 3 years adding tutor roles teaching personal trainers. He has now established himself as an experienced fitness professional.
Intro There are many different aspects of fitness which coaches and trainers need to consider in order to deliver Strength & Conditioning (S&C) to the team and each individual within sports, rugby is no exception so I have looked at Fitness Testing with a view on, ‘When, What, and Why’.
Testing From a players point of view, this is a double edge sword as the player finds out their current physical status. However, it is usually not enjoyable, as it is quite a demanding session of training that, if results are lower than expected, can put the player under pressure to improve. The points of the season of which you should test your players at are vital:
Testing is a strong indicator to know a player’s current status and to give them targets for improvement. The results can also be used to know when a player has completed a recovery period from an injury and can be used to show if they are back to a pre-injured state. Personally, I always bought into testing regularly and used it to focus my individual training, I personally found my level improved when I was given a target.
1.
Start of pre-season – see what condition the players have returned back from the offseason in
2.
End of pre-season – has pre-season had a positive effect?
What tests should be used?
3.
Mid-season point i.e. winter break – Where are the players physically at?
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V02 Max (estimated) – yo-yo intermittent test
4.
End of season – get a marker for the players returning back from offseason
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Body composition – skin fold callipers
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3RM testing – squat/bench press
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Benefits of each test: VO2 Max is usually measured in millilitres of oxygen per kg of body weight per minute – in a nutshell, aerobic capacity. One of the players main roles is to be able to last 80 minutes – are they fit enough to do this?
My go-to testing methods are: An example of this is the yo-yo intermittent recovery test.
features Bicep, Subscapular, Suprailiac, Thigh, Calf The effect of this test is to gain some data on their Body composition and can be track-able throughout the season. Thistest is also very quick and shouldn’t take too much time to perform on a squad of players. Demands set from a coach can be indifferent. From experience, as a player, I have been at clubs that require <70mm of body fat from 5 sites, and at other clubs
Normative data gives the targets of:
they are not as strict with the results use. My personal approach is player dependent and in most occasions, man management and improvement is the aim here. 3RM testing (Strength testing) This method provides a clear test of strength as well as giving an improved chance of maintaining better form. 3RM and 5RM approaches are used as
Body composition Skin-fold callipers, most commonly using 5 or 7 site methods. This can give an estimate of body fat %. If used effectively this is a simple tool and easy to use if used with the same method and tested at the same site each time of retesting. This can be used more regular – a 1-month repeat testing can be effective here.
estimated maximal strength tests were as 1RM is a test of maximal strength, however, the earlier mentioned loss of form may indicate energy leaks and may not be a true test of the lift in question. Normative data to achieve for certain lifts: Squats: 1.3-1.8 X body weight Bench press: 1.3-1.5 X body weight Why use this test? My preference to the 3RM test is to maintain a better posture and form through the 3 reps. Also, how this is more relatable in terms of how this takes around 10 seconds to complete which is similar to a tackle phase.
In summary Why use this test? When performing this test, I use the following 5 sites:
The results should be used as key markers that give you as a coach specific data regarding the player. Also as a player, it can give you focus to improve and a target to move forward with.
Experience Alex is an Ex-International Rugby League player who represents Matrix and Premier Global NASM. With 10 years in the Sports/ fitness industry, 7 of which working with clients and the last 3 years adding tutor roles teaching personal trainers. He has now established himself as an experienced fitness professional.
Fitness Industry In Australia and UK, he has supported several Health club providers such as Fitness First Australia, Uber Shape Australia, DW fitness, Local leisure providers based from the council – Trafford/Salford as well other independent gyms.
Current Work
Why use this test? This test is sport specific, it uses a short distance and incorporates a change of direction followed with a small recovery period where the player decelerates and has an active recovery. This is perfect for a rugby player and will give them a change of direction conditioning too.
man-management and periodisation throughout the season?
My question to ask a trainer is why are you doing the selected test and what are you going to do with the data that you have collected?
Currently working as a full-time tutor and assessor for Premier Global NASM whilst also studying a Sports Rehabilitation degree at Bolton University. Alex also maintains Personal training clients and massage clients through a local clinic/gym. These clients include professional rugby players, football players and professional golfers.
Professional Sports Other professional sports Alex has worked with include Triathletes, Golfers, Professional football and Rugby teams – currently 2 League One sides, 2 Super league clubs. Also, Alex is still currently playing for a National league Rugby Union side and combines this role with being the Head of Strength & Conditioning. Head of Strength & Conditioning for Preston Grasshoppers RFU Master Trainer for Matrix Fitness UK Master Trainer for Premier Global NASM
How will this shape your programming,
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PREDATOr Rucking & Mauling for over 30 years. We love a success story, especially when it’s on home turf. – PREDATOR! Is one of these. machines and a full range of other training aids. This, of course, was a publicity opportunity not to be missed, and thus began the comprehensive range of PREDATOR! Rugby equipment still used by local and professional teams today.
The company began in 1982 when Paul Richter was approached by an inventive neighbour seeking engineering expertise to develop the first roller scrum machine. This became the Rhino Powerhouse family of machines which were built by his company Richter Engineering for a number of years. Paul’s passion for engineering excellence led him to design and develop the concept with a focus on force adjustment and measurement and launched a range of new models under the brand name PREDATOR! Scrum Machines. The machines were an instant hit with both local and national teams wanting to gain the competitive advantage, and it wasn’t long before the rest of the world cottoned on with orders coming in from South Africa, France and even Barbados.
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As the reputation of the new brand grew, the British Lions asked the brand to support their 1997 tour of South Africa with the provision of scrum
Supplying a range of products to clubs and schools, the company also found partners to produce the PREDATOR! Rugby Ball. These superb quality match balls have come to constitute a significant proportion of the company’s sales still today. Thousands of rugby balls are imported and stocked at the North Devon HQ, ensuring that they can be delivered to customers on a next day service. The PREDATOR! Policy is to supply the best quality rugby ball at the lowest price, unlike other brands with grossly inflated prices across a “range” of rugby balls. PREDATOR! Supply one
Belts, all available for next day delivery. They also a Full design service for sponsors supporting their local clubs. Understandably Europe is a large market for the business with orders regularly received from France Germany and Spain although they are happy to export as far as Australia and Japan. Itâ&#x20AC;&#x2122;s great
to see an English company be pioneers on the world Rugby stage and after 35 years and still going strong, we canâ&#x20AC;&#x2122;t see them going anywhere yet! For more information on any of their range of rugby training equipment please visit www.predator.co.uk
grade of rugby ball - the BEST. The wisdom of training with the same ball type that is used for matches is undeniable. In addition to the Rugby Balls, the range includes Rugby Shorts, Kit Bags, Ball Bags, Corner Poles, Corner Flags, Post Protectors, Training Bibs and Tops, Tracksuits, Sub suits, Head guards and Shoulder Pads, Speed Ladders, Banana Steps (Speed Hurdles), Grid Marker Poles, Disc Marker Cones, Powerchute Parachutes, Tackle bags, Contact Shields, Contact Suits and Tag Rugby
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The Bakers Body If you haven’t already checked this lady out, then you need to do so pronto!
The Baker’s Body was singlehandedly created by Karen in her kitchen and took off with a blast last year. As a single, working mum, all she wanted to do initially was create yummy, nutritious & budget-friendly foods for her son. However, the love for her baking soon took on a life of its own. She found herself combining her love for chocolate, with her passion for body building and health and fitness. It’s hard to digest (no pun intended) just how delicious and moorish these protein brownies and cookies truly are online. But the reviews speak for themselves! The Baker’s Body believes in baking real brownies, as real foods, real treats and real deserts. Not only do these compete with the serious chocoholic products out there on the market but they blow the protein bars out of the window. Quality ingredients are paramount to The Baker’s Body. You can hit your protein target while ensuring you fuel
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your body with key nutrients too. As a personal trainer, a holistic approach to her diet and prep work has always been important. Karen bakes every batch of brownies and cookies herself. Her list of flavours is already extensive, however, she continues to make every batch to order. This means that she works to your particular requests. If you have a favourite flavour, chocolate, sweet or an important dietary need, Karen will bake according to this. Because of this, every batch is different. Every batch is tailored to just you. That’s what makes the Baker’s Body so special; there is no standardised
recipe. Using the staple, high quality and organic ingredients, she will work from that foundation to create something special for you. She has already featured in the Muscles & Fitness UK and Muscles & Fitness HERS UK more than once. The Baker’s Body brownies and cookies can be posted to your home too. Head over to her website, because we know that this little lady is soon going to be massive (and we’re not talking weight here).
Baking is back! @karenthomaspt www.thebakersbody.com
Testimonials What’s the word on the street… (Taken from The Bakers Body Facebook & Instagram Pages).
They are better than anything that I’ve tasted. So moorish, but at the same time not sickly and guilt free because you know they are nutrient dense and made with decent ingredients.
OMG. These are pure filth
They are the best brownies we have ever tasted!
Karen, these are crazy good. I am actually in love. I was half expecting a chalky like texture from the protein powder that you usually get with bars and shakes, but there is none of that in these. They are so moist! Utterly fabulous. My sweet tooth needs attention at times and this was the best and most guilt free way I could go about it
All I can say is wow. It tasted absolutely incredible.
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York Barbell Personal Trainer Gym Guide York Barbell offer both full and light commercial strength and conditioning solutions to gyms, crossfit clubs, colleges & personal training studios. With more clients preferring a more personal approach the popularity of small controlled usage facilities has grown. Whilst York range full commercial options, our light commercial FTS range can be the perfect option for home based PT’s working closely with their clients.
York FTS Olympic Combo Bench • Fully adjustable incline-decline bench press and when at 90-degree converts to an upright shoulder press
• Telescopic uprights extend from 83cm up to 123cm at 6.2cm increments, utilising the “twist n pull” pin system that has been mastered by York
Often clients will ask what kit they should invest in at home to continue their training. The Fitness Training Series is designed for controlled use environments and offers a massive step up from traditional home training solutions.
• Seat/base Pad design offers the highest
Manufactured to York Barbell’s high standards the range consists of weight training benches, barbell benches, stands, cages and cable machine. It delivers versatile training option on a smaller footprint than our full commercial ranges. Perfect for garage gyms where space is a premium you can create you very own S and C zone. The FTS range can be combined with our Olympic bars and plates or used with 1” bars like our 2m beefy bar to accommodate price and training space.
Great for: Shoulder press and bench press
Key Lines York FTS Power Cage • The Power Cage offers all the same usability as a standard lifting cage or rack, but has been down sized so it can be used in a smaller environment
• 23 position adjustable bar holders in 5cm increments
• Multiple adjustments in bar holders and safety bars allows for a multi-use comprehensive piece of equipment for PT studios
• A front mounted chin-up bar really makes this Power Cage a one stop training station Great for: Garage gym Squat sessions
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level of support and comfort, set at a height of 51cm from the floor, this allows a firm planting of the feet when lifting.
York FTS Flat to Incline Bench • Compact dumbbell bench • Back support pad has 6 position settings from 0-90 degree incline using the same “cupping” system as used on the Flex Bench.
• Seat support pad has a 3 position, “pull-pin” seat/base pad adjustment for improved spine and pelvic alignment
• Large non-slip rubber feet to limit movement
• Back Pad has is designed to facilitate a broader shoulder movement
York FTS Preacher Curl • Fully height adjustable 3” (75mm)
• Durable powder coat paint finish
• Upper pad is contoured for ultimate comfort
Great for: Dumbbell workouts
• Wide front spotter supports for quick release • Broad base ensures complete stability during the exercise
• Low positioned seat pad places greater emphasis on the bicep region
• Recommended bar to be used - York International Curl Bar 32030 (See this month’s competition for a chance to win one!) Great for: Bicep Curls
sleeves (48010)
• Designed to be used with a full-length • Olympic 7ft bar or an oversized standard 1”bar Great for: Home Squats or combine with a FTS bench for barbell and shoulder press options.
York FTS Press Squat Stands • The freestanding Press-Squat stands are ideal for maximising fl oor space
• The telescopic uprights are height adjustable from 102cm up to 154cm in 5cm increments, utilising the “twist n pull” pin system that has been mastered by York
• Second stage bar holders/drop hooks are set in front of the main uprights for use with squatting or as an additional bar rest when doing shoulder press
• 2 x12” (30cm) in length made from 1” steel tubing, weight storage peg to the rear of the uprights. Can be converted to hold Olympic plates using the Olympic adapter
Go to our website for the complete range of strength and fitness products available with free shipping. If you need help or advice with your home gym, PT studio or full commercial facility please contact us.
01327 701800 sales@yorkfitness.co.uk www. yorkfitness.co.uk
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Luxurious Valentines Day Wellness Escapes With Valentine’s Day around the corner, we discover the 5 best locations for luxurious wellness escapes. If you’re looking for a gift that will go straight to the heart, PT Today along with our friends at Health and Fitness Travel, have hand-picked the best romantic and radiance-giving getaways to help you rediscover romance and time just for you. From tranquil spas in Italy to unforgettable therapeutic experiences in Sri Lanka and Switzerland, fill your love bubble with blissful harmony at one of these perfectfor-two holistic wellness retreats.
experience a renewed sense of physical and mental well-being. Alongside a variety of group classes and sports to enjoy together; mountain biking, or skiing, you can truly relax with sound waves meditation, yoga and cinema evenings With 5 nights at Grand Resort Bad Ragaz starting from £2,510pp. Price includes breakfast, a relaxation programme and return transfers.
Greece –
enjoying an expansive range of fitness activities, from personal training to aqua gym, Tai Chi and yoga. Work up a sweat together then relax in the spa; where she can have a tension relieving message, and he can enjoy a rejuvenating facial, specifically tailored for men. You’ll be sure to return home stronger and more revived in yourselves and your relationship. With 7 nights at Lefay starting from £1,945pp. Price includes breakfast, a Fusion Fitness programme and return private transfers.
Euphoria Retreat Weekend Escape Designed to enhance your body’s vitality; get lost in nature together or explore your innovative sides with creative talks and workshops. There will be no tension left between you after rejuvenating bodywork and de-stressing aromatherapy massages. You’ll leave the spa positively glowing after experience showers, an antioxidant facial which improves blood circulation or in their Finnish sauna to pamper and rejuvenate together. With 7 nights in Euphoria Retreat starting from £1,945pp. Price includes breakfast, a wellness programme and return private transfers.
Switzerland –
Grand Resort Bad Ragaz Therapeutic Relaxation In the foothills of the Swiss Alps, overlooking lush vineyards, this luxurious wellness haven is the perfect place to
Portugal –
Pine Cliffs Fusion Fitness Set on the breath-taking coastline of the Algarve, Pine Cliffs is an ideal wellness haven for fitness inspired couples. Support each other in increasing strength, flexibility and overall wellbeing, whether it be in the gym, on the beach, paddle boarding, or enjoying competitive rivalry on the courts with private tennis coaching. Unwind together with yoga and meditation and explore various spa treatments including couples’ massage, Thai massage and Shiatsu in their award-winning spa. With 7 nights at Pine Cliffs starting from £1,535pp. Price includes breakfast, with a Fusion Fitness programme, and return private transfers.
Italy –
Lefay Fusion Fitness Delve into a Valentine’s wellness escape in the country from where the word “romance” originates. Let the chic Italian charm encapsulate you both, while
Sri Lanka –
Santani Re-balancing Bliss For the ultimate in luxury romance, treat yourselves to an unforgettable wellness spa experience along the pristine verdant highlands of Sri Lanka. Indulge with a plethora of soul-lifting treatments for a transformation reboot and build internal strength with a range of activities to boost fitness levels and enhance physical endurance. Reconnect with each other and reach a new level of consciousness for a truly bespoke wellness experience. Recalibrate from head-totoe with group yoga, guided hikes and a calming dip in the salt-water pools for the ultimate Valentines experience. With 7 nights at Santani starting from £2,135pp. Price includes accommodation, fullboard, with a spa programme, and return private transfers. For advice, guidance and booking visit www.healthandfitnesstravel.com or call 0203 397 8891.
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Celebrity Interview with Melanie Sykes and Harley Street Nutritionist Rhiannon Lambert... We caught up with Melanie to talk about I’m Celebrity and discussed, workouts, new diet plans, new years resolutions & her love of bread. Melanie Sykes (MS): Research is suggesting that a very high percentage of us aren’t having the good stuff in life. We’re not spending time with our family and we’re taking time out for ourselves, we’re kind of fearful of new experiences. Sometimes it can be food, you know don’t want to touch that because it’s going be really bad for us, as a nation we’re sort of like that, weirdly though we’re sort of open to stuff but we’re not implementing it and I just wondered Rhiannon, why are we like that? Rhiannon Lambert (RL): Where do I start? I think this is one of the big problems we now have is that we’re running around from A to B at such a fast pace now all of our lives. There’s no such thing as a 9-5 anymore. I think we’d all kind of agree people are working around the clock, they’re not getting enough sleep and were not prioritising our nutrition and when food can fit into a busy lifestyle. I mean that’s something we’re not really thinking about and even having a bit of me time. That’s something I know a lot of people aren’t prioritising and that has a knock-on effect on our health to, so it’s kind of a big 360 degree thing going on here isn’t there when it comes to health and wellness and how we’re achieving that really. PT Today (PT): So obviously you guys are really busy how are you managing to fit everything in? M: Well mines all about planning. I mean I actually plan my week in terms of food,
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in terms of when I can fit in exercise, its actually in my diary! It’ll be yoga on Wednesday, and you know it changes every week because my schedule changes every week. But I do - do it and I’ve learnt to do it over the years, and the older I’ve got the more time I put in for myself because I suddenly realised it’s not a selfish act it’s actually really crucial for my well-being. And if I’m not feeling good I can’t perform and be a good mother and do all the things that I do. So I learnt to put me time in, I’d say it was only about 10 years ago, I realised I wasn’t having time to myself at all and it wasn’t healthy, so I joined a gym and it was from there it’s kind of grown into an interest in nutrition and an interest in health. It happened when I was in my mid-to-late
thirties and I think from the research, that’s also when people start looking at their lifestyles and what the impact it has on your health. PT: Yes, 33 was the age that the research said… M: 33, yeah well I was probably about 37/38 so I was a bit later at it for whatever reason. It’s been a slow burner! Yes, metime, if I don’t put that in I feel like I don’t work at my best in all the other areas of my life so it’s important. R: Yes, completely! Hearing Melanie talk about that is so wonderful and refreshing for me to hear obviously as a nutritionist, because we do need to be prioritising these things, we really do. I think our health is dependent upon it.
Another aspect to consider is of course the mindful aspect. Are we actually eating away from screens these days? Are we taking the time to do that? Are we even chewing our food? Are we drinking enough water? Very very basic things, but we need to remember because it’s such a crucial part of how we feel every day. Even things like dehydration can affect our mood, and then of course we’re looking at elements like getting enough carbohydrates and different food groups. There’s a lot of misconceptions out there in the media which I think need to also be addressed, but like you said planning, getting organised and spreading awareness about these topics. So today if you take anything home, all it takes is for you tell a friend or a family member and it can create what I call a ripple effect and little bits of nuggets of information they can have a really big impact. M: Can I just say, it’s interesting you talk about water though, because that’s another myth that everybody thinks, it’s the same with when we talk about being
fearful of are we having too much of it? Are we not having enough? Should we eat bread? Shouldn’t we eat bread? I mean there’s lots of those myths out there isn’t there and everybody is different. R: Yes, everybody is. So, one of my favourite sayings is you are as unique as your personality, literally I say it all the time and it’s because it’s so true. You all need different energy in every single day, different nutrition, it depends what you’re doing on the go and like Mel said those myths, they are everywhere. I think carbohydrates are definitely the most vilified food. M: Yeah, I mean that’s what I have heard for years especially in gym situations with PT’s, and all of a sudden, you’re looking at a roast potato like it’s the devil!! You know you can’t have your toast and Marmite and it’s just ridiculous you know, and obviously we’ve been learning about the bread and how good it is and it’s got protein in it and it has linseed in it, so it’s a healthy option. Whereas it was something I just, I just didn’t have it in my diet!
R: And I think that’s the thing, carbs are always essential for life so it’s really important to remember that glucose is the brains first source of fuel, so essentially that’s what keeps us going every day. It keeps your energy high, it fuels you, it keeps your mood at a good level. I don’t know if anyone in here has tried to give them up or go on some kind of crash diet, often the hanger or the mood can drop, you know when someone’s not been on it. When it comes to picking the right kind of carbohydrate you really want to be looking at things that contain good qualities and complex nutrition - wholegrain, lots of fibre in food, we talk about fibre all the time. Maybe Mel you recently got into bread and that’s something you were discussing earlier, what type is your bread? M: Well I mean I’ve discovered Burgen, obviously! R: It’s like I came up with that question!
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Celebrity Interview M: Hashtag Discover Burgen! Yeah but you know it was exciting for me because it has protein in it as well, which again for someone who works out all the time I know I need my protein, and you know it has the linseed, so it has really good fats. It’s just all ready without putting anything on it, it’s good for me and I can eat it guilt free and that’s just heaven! R: Like what you said about protein people have a big fear as well of soy, and actually soy is a really good source of protein it’s a huge misconception that it gives you man boobs or whatever they say in the press that’s common!! M: Really? They say that?! R: Yeah, they say that yeah! I’m amazed you haven’t heard that one! M: No, I hadn’t heard that one, oh my god!! R: That’s one of the big myths about soy, but it’s such a good source of protein and it’s got the most, and for those of you who may be vegan or dairy free, soy milk is the most similar in profile to dairy milk that you can get in terms of plant-based milk. It does contain a good amount of amino acids which you get in the protein, so like you said the seeds, healthy fats that are good for the brain and all this different kind of stuff, it’s a good type it’s a good quality bread to get. PT: And it tastes good too! R: Exactly! I: We were talking earlier about how there’s always myths saying different things and we are often influenced by them. How do you guys get around the them? M: I think a lot to do with it is common sense. I don’t tend to get whipped up in fads luckily, I’m quite a grounded and
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logical person believe it or not! So, I tend to just not care. You kind of know the basics health wise don’t you and your instincts I think? But if you don’t though, you can get spun out by it all can’t you? R: I think if there’s alarm bells going and if something sounds too good to be true it kind of is a bit too good to be true? M: Like what for example? R: Well let’s say ‘celery juice cures you from chronic illness’ that’s too good to be true! Obviously, if it were that simple every hospital in the country would be selling celery juice, whereas actually celery juice is just water, well 95% water. So, I think these are the kind of claims we see if we’re looking at carbohydrate consumption. A lot of people say, “oh don’t eat bread it makes you put on weight”. If it were that simple, then every person in the country who ate bread would be overweight and that’s not true! It’s very much don’t take headlines for your nutritional information, you need to take
that from actually reading the text and reading between the lines a little bit. M: And its moderation, isn’t that a key word for all of the elements? Is moderation in everything, if you overindulge in one thing of course it might have an impact there. R: Some label healthy foods, even the great avocado, you can definitely over indulge in those things! You know, everything in moderation. Even things like your avo, even fruit, I mean you don’t want to be having 20 apples in a day, that’ll probably cause you immense stomach suffer! So, it’s very true and goes without saying that balance is key, 100%. PT: And in terms of types of bread which ones would you recommend? R: Anything with fibre. I know we keep saying the word fibre so let me give you a bit of background of why fibre is actually important because I know it’s a bit of a buzzword. Essentially, fibre is good for healthy bowel
movements, keeping cholesterol levels good, heart health, all that kind of thing. Also, for your gut, microbiomes, we’re talking about the living bacteria that lives kind of inside the gut area. Now, that loves to eat fibre rich foods, diversity in the diet. A problem I think we’ve got in this country is that so many people have taken out carbohydrate-based foods, even if they’re following fads like macro counting, they’re limiting their veg and fruit consumption and they’re still not getting enough fibre. PT: Mel, what kind of workouts are you doing to keep fit? M: Oh gosh! At the moment… I discovered hot yoga this year but yoga at the beginning of the year. I had a back injury very early in the year and I thought ‘oh gosh, are my gym days over?’. I was a bit worried about it but I just took care of it, stopped training and started doing yoga, and now I’m fitter and stronger and I’ve put training back in. So, gym - I do some high intensity workouts and I sort of try lots of new things. I’ve got a lot of friends in that world
now, so if anybody’s coming up with a new concept I’m the guinea pig so I try out! There’s loads of things and it’s just great. It’s just great fun and I don’t know what I’d do without it because it gives me energy! You know, even on my tired days where I’m walking towards a class not wanting to go but I just know when I come out I’ll feel a million times better. I: What’s your stance on super foods? Are they fads or something to be listened to? M: Well I don’t know about the term super food, but the things they say are super foods, things like kale and blueberries they’re good for you. End of story. I know it’s a sensational way of looking at it as a title, but anything packed with that kind of nutrition has got to be good for you. So yeah, I’m open to it. If there’s a new thing that sounds like it’s worth a try, I’ll do it. But it’s not that I’m going to gorge on it for the next six months. R: Yeah, there’s no harm having healthy foods at all, but I think it’s only when a super food is labelled as a ‘if I have this food it will help me with this’ and ‘if I
have it every single day it’s going to cure something’. But honestly, I think all foods are kind of super actually! Shall we put it that way? It’s a nice way of looking at it. PT: What did you have yesterday for breakfast, lunch and dinner? M: (Laughs) You know what I’m going to say I’m not saying it again! It’s my new thing. Although I do - do that, if I get into something I do have it a lot. I tend to exhaust things, I am a bit like that. But fish, I eat a lot of fish now as well. The only fish I can’t do is sardines! It is a fishy fish… And my boys like fish and we tend to eat, you know like I’m not making different meals for everybody. So yeah, fish is definitely on the menu quite a bit. Seafood, yeah. PT: So, in terms of making changes and new year’s resolutions do you do them? M: I don’t actually. If I need to make changes in my life, I’ll make them today. I don’t need the first of January to do that. I just don’t really get it. So, yeah kind of as I go I make changes and do them.
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Celebrity Interview PT: We’ve got a few more questions that link back to fitness and food. So quick one – what’s your favourite workout music? M: Oh, it changes all the time. It’s usually something like Liam Gallagher or Miles Kane, or something quite rocky! PT: If you could only do one type of exercise, what would you choose? M: I would say hot yoga is my thing because its meditation as well and it’s all over body. I would choose that over anything else. PT: And the last one which was a lastminute entry. Obviously, I’m a Celebrity is back on again. What piece of advice would you give the guys just going into the jungle. And following that, if you could go back and do something differently what would you do? M: I mean the biggest challenge for me was relinquishing power over my life, but I was very happy to get rid of my phone and all of that sort of stuff.
I actually liked living in a really basic way. You get a little bag when you’re over there of shampoo and conditioner and that, I was like ‘yes!’ Because all of a sudden, your life is, it was like being on holiday, because I juggle so much at home - that was a walk in the park really! But I would say just go with the flow and yeah, let them dictate what happens. And it’s fun. I had a good time you know, and it seems in the last few years that people have really enjoyed it. I don’t know why people think it’s so hard, but you do feel quite empowered by it and it’s just a fun show. R: It’s back to nature! M: It’s back to nature! In the middle of the second week I’ve never looked so healthy in my life. The whites of my eyes were super bright, and I don’t know what that was about but yeah, my skin was glowing! And then the third week when your starving, you start to look really bad. But yeah, I just think it’s - let go and enjoy
it! Go with the flow. That’s what most people do when they go there. PT: Rhiannon, would you go? R: I’ve got to be honest, no I wouldn’t. I don’t think I could go, I don’t know how you did it! I love the idea of escape and I love the idea of not being stressed and having my emails and the day-to-day life, that appeals to me. That is so appealing but eating - yeah that doesn’t appeal to me. No, I can’t, what can I say I don’t know how you did those challenges and also, I have a phobia of heights so jumping out a plane would put me right off. PT: You ate some interesting things when you were out there… M: Yeah, well luckily for me, my eating challenge was blended so everything was blended. There was balls testicles and penis blended which was really quite tasty actually because it’s just meaty! And by this point you are starving, so your happy to eat anything! Because it’s blended it’s not as bad, you sort of just chuck it down your neck and forget about it. But you know people have to chew on this stuff. I don’t think I could’ve done that. PT: Rhiannon, what do you think of the nutritional content of what Mel ate in the jungle? R: To be honest with you it’s pretty good! I mean I can’t really fault that nutritional concoction when you’re in the jungle. It’s all very nutritionally approved (laughing) not physiologically approved but nutritionally it’s pretty sound. PT: Well I think that wraps up all the questions that I have on my sheet! Thank you both very much.
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features Burgen bread has teamed up with TV star and well-being advocate, Melanie Sykes, to call on Brits to discover new things and go for the good stuff. Whether thatâ&#x20AC;&#x2122;s playing around in the kitchen with new ingredients, to throwing yourself into a new workout routine. If you are looking for a positively delicious bread that fits in with your healthy lifestyle, discover Burgen and its best-selling Soya & Linseed loaf, a perfect balance of crunchy seeds and distinctive flavour.
#DiscoverBurgen
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nutrition
super chef Karen Thomas Our resident baker & super chef Karen Thomas has pulled together some recipes that she just adores making at this time of year. They are all so straightforward and cheap to create and they will literally give you an instant buzz. We hope you will find them long term and sustainable meal ideas too. Not just for NY resolutions!
bone broth turn to page 51
Turmeric Soup turn to page 52
Chocolate Beef Stew turn to page 53
turn to page 54
@karenthomaspt www.thebakersbody.com
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bone broth you’ll need •
2kg grass fed beef marrow incl. knuckle-bones (depending on the size of your slow cooker/pot)
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100ml Organic apple cider vinegar (with the Mother)
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3 celery stalks
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3 carrots
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3 red onions
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Spices – cayenne pepper/paprika/turmeric/black pepper
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Handful of fresh parsley
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Sea salt
step by step 1. Place the bones in a pot; add the apple cider vinegar and enough water to fully cover the bones. Let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones. 2. Add more water if needed to cover the bones 3. Add the vegetables, bring to a boil and skim the scum from the top and discard (the scum are the impurities that you want to remove). 4. Transfer contents to a slow cooker and simmer on a low heat for 24-72 hours. 5. During the last 10 minutes of cooking, throw in a handful of fresh parsley. 6. Let the broth cool and strain it, making sure all marrow is knocked out of the marrow-bones and into the broth. 7. Add sea salt to taste. 8. Drink the broth as is, add to meals or store in fridge for up to 5 to 7 days or a freezer for up to 6 months for use in soups or stews. 9. If you prefer to remove the fat from the broth, allow your broth to sit in the fridge for a few hours. This will cause the fat to rise to the top and harden, which you can then scrape off.
@karenthomaspt www.thebakersbody.com
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Winter Turmeric Soup you’ll need •
3 red & yellow peppers
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Paprika
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1 large red onion
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Cayenne pepper
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5 garlic cloves
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Pink Himalayan Sea Salt
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2 large carrots
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1 tsp organic coconut oil
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Turmeric
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2 tbsp tomato puree
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Black pepper
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Stevia (to taste)
step by step 1. Sweat the chopped onions & garlic over a very low heat using the coconut oil. 2. Add all the chopped vegetables, lashings of spices, tomato puree & enough boiling water to cover (depending on how thick you like your soup to be). 3. Bring to the boil and then simmer gently for ca. 12 minutes. 4. Allow the soup to cool then blend until smooth. 5. Sweeten with Stevia according to your taste.
@karenthomaspt www.thebakersbody.com
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you’ll need •
180g Rolled oats
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400ml Milk
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140g (preferred flavour) Whey protein powder
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15g Coconut flour
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100g Coconut sugar
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2 tbsp Baking Powder
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3 Eggs
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50ml Extra Virgin Olive Oil
step by step 1. Pre-heat the oven to 190°. 2. Soak the oats in the milk for ca. 15 minutes. 3. Whisk together the sugar, olive oil & the eggs. 4. In a separate bowl, mix together the whey protein powder, flour & baking powder. 5. Add the dry ingredients to the oats. 6. Add the egg mixture to the oat mixture & gently combine. 7. Bake in muffin cases for 12 minutes (careful not to open the door too soon otherwise the muffins may sink).
optional additions •
Chocolate chips
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Raspberries
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Blueberries
@karenthomaspt www.thebakersbody.com
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chocolate beef stew you’ll need •
1.5kg Grass fed beef
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2 Carrots
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70ml Red wine vinegar
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4 tbsp tomato puree
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300ml Red wine
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Zest of an orange
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2 Red onions
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Cinnamon
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4 Garlic Cloves
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25g 75% dark chocolate
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750ml Organic low salt beef stock
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Organic coconut oil
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Sea Salt & black pepper
step by step 1. Pre-heat your slow cooker on medium. 2. Brown the beef in a deep pan / casserole pot using a little coconut oil. 3. Add the red wine vinegar and stir over a medium heat to reduce slightly. 4. Transfer this to the slow cooker. 5. Add a little more oil to the pan and fry the onions, garlic and chopped carrots, seasoned, for about 10 minutes. 6. Add a generous amount of cinnamon, the orange zest and then the wine, stock and tomato puree. Stir well. 7. Bring to the boil and then add this to the slow cooker with any sea salt & black pepper as required. 8. Cook on medium for ca. 6 hours. 9. Use a little of the meat juices to stir into the chocolate until smooth in a separate bowl. 10. Add this back to the slow cooker and simmer for ca. 15 minutes on a low heat. 11. Enjoy and serve with extra vegetables, mash or homemade bread
@karenthomaspt www.thebakersbody.com
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nutrition
Sports Nutrition Is it the macros or the micros? – Ben Coomber, awesome supplements someone else). So let’s consider the big stuff, but focus on sweating the small stuff…
Protein
We live in a fitness world of protein, carbs, fats, supplements, training, cardio, fat loss, muscle gain, progression, the big stuff. But what if all the big stuff isn’t the big stuff. What if you are missing some of the small stuff, which might just be the answer you are looking for? In health and fitness and playing the sport we love, rugby (well I play anyway), habit is key; if you can’t change a habit and make it long term what’s the point? A diet should be a change of tact that is long lasting, sustainable, otherwise we yo-yo back again. Yes we all go on short and drastic protocols from time to time (this should always be done with the correct mindset, knowing that it’s short term and has a clear and purposeful outcome), but the majority of changes should be for the long haul, to find balance and consistency that leads you to a long and productive playing career, while sculpting the body of that International sports player you admire. In my eyes there are some gems that you need to consider from this point forward to take your health, physique, and performance to the next level (or
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I’m not going to tell you it’s important, you know that. It’s the one thing science agrees on; consistent protein intake leads to better changes in body composition. But could the type of protein make a big difference? Protein has a level of anabolism depending on its Leucine content, what is regarded as the anabolic amino acid. While protein is protein, not all protein is created equal. Chicken for example has twice the leucine content as pork. So when optimising body composition focus your attention on high leucine protein sources; chicken, eggs, cod, haddock, beef, lamb and whey protein. All other protein sources are lower in leucine. Want to get ‘geeky’? You need 0.05g of Leucine per kilo of body
weight to maximally stimulate anabolism every approx. 4 hours, so do some maths and get the scales out to measure that chicken breast and start eating your protein feeding’s as such every 4 hours.
Fats Again you know it’s essential, and if you don’t let me remind you that every cell in your body has an outer coating of fat, called the bilipid membrane. Aside from this every hormone in your body is manufactured from fat as pre-cursor compounds, so again, essential stuff. Due to this rancid and harmful fats are very important to minimise. Try avoid any trans fats in processed food and when cooking at home use butter, coconut oil, refined yellow olive oil, avocado oil, macadamia nut oil or free range animal fat, these fats all have the highest ‘smoke points’, meaning they are safe to cook with at high temperatures. The less rancid fat in your
diet means healthier cells, and seeing as you are a collection of a trillions of cells I would say that is pretty important. Cook with these fats alongside eating whole natural foods that contain fats, such as oily fish, animal protein from high quality sources, avocados, nuts, seeds, and whole dairy and you’re onto a winner.
Carbohydrates
will only ever be a good thing for anyone, vegan or not. Pack your meals with fruits and vegetables and feel and see the benefits in a matter of weeks. So while the roles of ‘macros’ are important, the micro macro stuff is equally as important. Focus on both for a winning combination with yourself or any client you might work with.
Bio Ben Coomber is a nutritionist (BSc, CISSN), educator, speaker and writer. Ben has the UK’s #1 rated health and fitness podcast on iTunes ‘Ben Coomber Radio’ and is easily found on social media.
@bencoomber
The last of the macro-nutrients, the fuel of the body. Now why fuel is important, the types of fuel are equally as important. It’s very easy to have a high carbohydrate intake, they are the foods that most enjoy eating and it’s easy to overeat them. Plant based nutrition is on the rise and rightly so. This isn’t to say go vegan, this is to say most of our carb sources want to come from whole sources of plants where possible, why? Because that’s where the most nutrition is, vegetables are packed with micro-nutrients, pre-biotics, fibre, flavonoids, I could go on. The more of this the better, so a focus and shift towards getting as much plant-based nutrition
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nutrition
How to love your liver
The liver is probably the most underrated organ in your body. People know it helps with detoxification, but it does so much more. It is a key part of the digestive system, and is responsible for balancing blood sugar, a key component not just for weight loss but also for health. In many ways its like the best employee ever, who works away diligently and without complaint, even when its work load is excessive. Only when it really cant cope will it present with symptoms, and as soon as these are recognised and its workload reduced allowing it to heal, its ability to restore itself is second to nothing else in your body. When you love your liver, it really does love you back.
many environmental and food toxins we inhale or ingest today. They didn’t have processed foods, all of their food was organic and fresh. Our livers have to work harder because we overload them. That’s why it’s important to give them a regular clean up and rest.
Signs your liver is chronically overworked include:
3. Put nutrients in that boost the detox
• Unexplained headaches
When it comes to detoxifying there are a few “worst offenders” to cut out and they include:
• Skin rashes • Sensitivity to caffeine (or some medications)
All detoxifying diets follow a simple 3 step principle... 1. Put a stop to any preventable toxins going in
2. Clear out the toxins that are already present process
• Caffeine
• Difficulty digesting fats
• Alcohol
• Excess body odour
• Unnecessary medication
• Food allergies or sensitivities (often to wheat)
• Bloating (especially just under rib cage) • Difficulty losing weight Within the 1.3 kg (three pints) of blood that flow through the liver every minute, you will find dead cells, cancer cells, micro-organisms, chemicals, fat globules and general sludge. All of this has to be processed. If your liver is overworked then a detox will be of great benefit Toxins vary in severity but they all cause damage to body tissues. The problems come when you put in more than you can eliminate. Our hunter gatherer ancestors livers had much less work to do, because they weren’t exposed to the
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• Processed foods • High sugar intake That’s what not to do, so what should you do instead? Top of that list is drinking clean (ideally purified or filtered) water. Staying well hydrated is one of the most important ways to support your liver. If you wait until you are thirsty to have a drink they you may already be 30% dehydrated. When sweet foods aren’t so sweet When you have a diet too high in glucose, (found in vegetables and starches), the excess is converted into body fat. If you have a diet too high in fructose, found in fruits, then the excess is also converted into fat but stays within the liver fat, resulting in a fatty liver. This is an area of some controversy as the natural response is to cut out fruit completely, that is NOT the answer! Fruit contains many valuable nutrients and other substances that are
nutrition
not found anywhere else. The golden rule is to avoid using fructose as a sugar substitute, and to choose crunchy fruits (your liver loves pears for example!) and any berries as these are lower on the glycaemic index and therefore do not get converted to fat. Limes lemons and grapefruits also have great cleansing properties.
Green keeps it clean As a general principle any green vegetable or legume (something in a pod) will help cleanse the liver so pile your plate high with leafy green veg such as cabbage, kale and spinach. You can add spinach or kale to a morning smoothie as well as make delicious soups.
Catch up on your ZZz’s Your body does most of its cleansing at night when you sleep. A detox works better if you take a holistic approach rather than just diet. Take a look at your normal sleeping routine and see if there are ways you can improve it. Try having a
bath in Epsom Salts, it’s a great boost to the detox process and also relaxes your muscles.
Get out & about If you want to detox during winter months its really important to get out and get some fresh air rather than sit in a centrally heated house with the windows shut. You don’t have to work out hard even the act of walking will stimulate your blood circulation but also your lymph circulation which is important for a healthy immune system. Make sure you breathe deeply, inhale for longer than you exhale and notice how this simple act can make you feel more energised.
Snacks attack When you constantly snack between meals your liver never really gets the chance to balance blood sugar. During the detox, and then, make sure you eat enough good quality foods that keep you satisfied until your next meal. As an added bonus this will also help your gut flora.
What else? There are a few more things you can add to your meals or drinks to aid the detox process:
• Garlic (activates digestive enzymes) add liberally to recipes. If you can face it, eat some raw!
• Apple cider vinegar (can be mixed with water as a naturally medicinal drink or used in some recipes or dressings. Mix together a quarter-cup of extra virgin olive oil, a teaspoon of mustard, half a cup of apple cider vinegar, two tablespoons of local honey, and small pinch of salt.
• Local raw honey (Naturally antibacterial, antimicrobial and antifungal)
• Turmeric – use liberally in cooking or make a turmeric milk using almond milk. Heat milk in a small saucepan over medium heat for 3-4 mins, stir unrefined honey (ideally local )and some vanilla (optional) into milk until dissolved. Whisk 1 teaspoon turmeric mixture reduce heat to medium-low and heat through until flavours blend, 2 to 3 minutes. Add more turmeric mixture to taste, if desired.
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EXPLOSIVE
PRE-WORKOUT
POWER
WANT THE WORKOUT OF YOUR LIFE? GET THE PUMP YOU NEED TO CRUSH ANOTHER SET, LIFT HEAVIER AND TAKE YOUR WORKOUT TO A WHOLE NEW LEVEL. THIS IS INSANITY!
BIO-SYNERGY.UK
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the athlete factory
Quite simply there is no facility like this in the UK! The Athlete Factory facility has been designed using our coaches’ vast experience in elite sport, training methodology & understanding of what actually gets results. The flow, style and range of equipment offers ALL our users the type of facility that is usually only accessed by professional sports teams and individuals. With a watt bike studio, fuel bar, changing rooms, world class equipment, cryotherapy combined with the Athlete Factory knowledge, it’s the perfect training facility for all those who are serious about their health, fitness or sport. We want to change the way people train and where they train using our knowledge of elite sports. We create bespoke training systems using tested methodologies that are accessible and affordable to all. At our facility every member gets a training programme designed by our expert coaches personalised to their goals, built on the AF Training app. This allows us to monitor, support and coach you to a
fitter, healthier and stronger you. We give you access to coach led semi-personal training sessions, so we can be there to guide you every step on the journey to your goal and your greatness, what ever that may look like. Everyone is different and everyone has different needs, goals or plays different sport, which is why we build a tailored programme specifically for every member. We then coach and support them through their programming to allow them get the results they crave.
The development pathway has been created by our lead coaches through their experience and knowledge in multi sports and leading international organisations. Our programming is made of safe techniques that is enjoyable, challenging and builds foundations for their development. All our programming has been created with long term athletic development. We have created our own LTAD system using various models that we have experienced across so many sports and organisations from around the world. We offer the youth a platform in a world class training environment to develop safely, learn and be educated through our coaches in all aspects of training. The programming is built with flexibility dependent on athletes schedule. This development is a passion of ours, so we have allocated time blocks at the facility to only the Academy Athletes. This means the youth train with fellow Academy Athletes and have fully access to the facility.
01244261368 www.afchester.global
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business
Top Tips for Creating an awesome Brand’ – tom Rees, tr design & print limited When creating your brand, it’s imperative that you think about everything from your logo to the colour scheme to the tag line. You also have to have a memorable brand name, strong message, support system, and all of the necessary legalities, like getting trademarked in place. But, that’s only the beginning of your branding process. To help you complete creating your awesome brand, I’ve put together 7 top points you need to consider. Take time on each, research your favourite competitors, look at how they position themselves, think what you like, what you don’t like. This is the time that you can cherry pick the best of the best to ensure that you are at the top of your game. Branding is everything, its the first thing a potential customer will see and as such, it needs to say as much about you and your personality and style as it can. After all your personality is your business. You are your business card and you are your best business asset. So get out your pen and paper, grab a coffee and start musing. How do people see you? This is such an open thought process and can be from how will they see you as a person or how they will see your business offering. People buy people, so its important that you shine through, your personality and integrity is key. You are your number one sales asset, be sure to maximise your time and efficiency to generate the best rewards for your efforts. Build an online platform that you own then amplify your content and engage with your audience on social networks. Use the likes of LinkedIn, Facebook or Twitter
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or even Instagram. You have various different options. Find what social network resonates with you. - It is more important than ever in this over engaged social media world that your company puts out a message to engage the public and get as much interaction as you can. Reposting is a great way to generate conversations and engagements on social media, working across platforms is almost a given. Start with what works for you, and then mirror that on all platforms. You are your brand and business, make sure you respond to questions, start topic conversations and only ever keep your business pages about business. Brand everything you do. - You are your business card, you approach clients, you take on new clients. When you are not with them you need to make sure they remember who you are. Branding is key to
this part of your sales process and in-tern your business success. Be consistent with everything you do. There is nothing worse that inconstancy as far as clients are concerned. It only takes one lapse to lose a clients trust and once that is gone, its near on impossible to get back. Keep consistent, follow through with your promises and always keep clients informed. Don’t be afraid to be yourself - even if that means saying the things that no one else will. You’re in business to grow a business, not please everyone. There is an ever growing rise of no BS PT’s and Fitness professionals who are no longer afraid to say what everyone has been thinking for years. This has been a breath of fresh air to the client who is constantly bombarded with false promises and poor results. Say the things people won’t. Not everyone will
business
like it but you will find there are more that do than don’t. Plus its a great hotbed of conversation starting that will drive social engagement both online and offline. You should be producing value with whatever you do and say. You don’t have to be Apple to have an amazing product. Even lower-end products like Ikea produce lots of value to their consumers. - Engage with clients, show interest, add them to your social media, do a monthly newsletter, keep them informed and show them they are more than just a wage. The content you create adds value to your service and offering. They will be sure to pass on their positive experiences and this, in turn, acts as free marketing for you.
you have 10 you are then having to work harder before you even see a return for your efforts. While your initial thoughts will be that’s ok, I can manage it, after 3 months it will take its toll and you will start to resent the loss of earnings and lack of return. Always have a way to monitor your activities and be ruthless in cutting the channels that do not provide a return on investment for a reasonable cost per acquisition. Think smart. At the same time don’t be afraid to spend. At the end of the day without the sales coming in all of the rest is meaningless as you will soon find yourself not being able to pay the bills and this in-tern could lead to greater debt and
eventual failure. But it’s not all doom and gloom. The stress and grief you go through in your early days lay the foundation for business success. So go out there, build your brand, put a firm action plan in place and with hard work and determination you will succeed over time. After all, Rome was not built in a day.
@trdesignprint www.trdesignprint.uk 01473 276 123
Build brand awareness, you can do this by setting up a referral program, Creating an infographic, Offering freemium content, Partnering with other local businesses, branding your vehicle, Giving away free promo items or merchandise, Running a social media contest and various campaigns, Hosting a podcast or Setting up PPC ads and a re-marketing campaign. - When your first starting off marketing your service can seem like a minefield. There are many platforms and companies that will offer you the world for a nominal fee of course. Be aware of how these fees impact your outgoings and always keep a tight grip on the purse strings. One £20 a month cost is manageable when
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Ten minutes with Andy billington trainer is meeting new people and helping them achieve their fitness goals PT: Do you have a set routine week in week out?
PT Today (PT): Tell us a bit about yourself? Andy Billington (AB): Iâ&#x20AC;&#x2122;m Andy Billington. I am 46 years old and from Milton Keynes. I was kicked out on the streets at the age of 17 to be homeless. My role models are Bruce Lee and Sylvester Stallone (Rocky). I believe that without these positive role models I would have taken the wrong path and ended up in prison. From the age of 17 my dream was to have a ripped body and to make it into a muscle and fitness magazine. I never did well at school as I was very badly bullied and left school with no education. PT: How did you get into the industry? AB: Inspired by my idols, I put myself on a nutrition course. This is what got me started in the fitness industry. I realised this course was not like school and I loved learning about something I had an interest in. This lead me to become a gym instructor and then complete a diploma in personal training. Very soon after I started working in gyms and health clubs. PT: Where are you currently working? AB: I am currently working as a personal trainer and self-defence instructor. PT: What is your favourite part of your job? AB: My favourite part of being a personal
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AB: My set routine includes treadmill and skipping for cardio, loads of boxing pad drills and sparring and bodyweight exercises like push-ups, bar pull-ups and lots of sit-ups. I also add resistance when doing sits ups, plus I love using the ab slings for lower ab leg raises. My diet is kept strict with high protein and fat and low carbohydrates. PT: Where do you see yourself in 1-5 years time? AB: In a years time, I would like to compete in the Body Power model search and hope to inspire other people to not give up and keep training. In five years time, I would really love to be in a muscle and fitness magazine, or better still, on the front cover. I look back and see how far I have come and where I have come from. I use the pain from the past to help me fuel a great training session and a better future. I try to create a piece of art out of my body and put this into my fitness pictures. PT: What do you dislike about the fitness industry? AB: My biggest dislike about working in the fitness industry was when I would have to teach classes that I had no passion for. My passion is in teaching boxing and self
defence, but in the gyms, I was made to teach spinning classes, which I didnâ&#x20AC;&#x2122;t feel was right. PT: How did you decide on the right path for yourself? AB: I decided the right path for me because I wanted to use all the bad things that happened to me, from bullying and leaving school with no education, and use this in a way that would help people. I have undertaken my education in the form of a diploma in personal training, boxing coaching, and self-defence in the real combat system under the British Combat Association. PT: What advice would you give to our readers who wanted to pursue a career in your field? AB: My advice for anyone wanting to pursue a career in the fitness industry is to first have the support of another job because it takes time building up clients. I would recommend starting as a gym instructor and teaching classes, which will help with your following. PT: We have one random question that we throw in - its good to get a bit of variety after all... If you were an animal, what animal would you be and why? AB: If I was an animal I would be a dog because dogs are a great friend to man, very loyal companions, and great for healing for people and they give loads of love. PT: Thanks for your time today Andy, some great answers and what a fantastic journey of self-discovery you have been through. While we have you was there anything else that you thought we may not have covered? AB: I also wanted to add that everybody has hurdles and resistance in life, but I think if you have a vision and great role models and never give up then anything is possible.
You only fail if you stop trying!
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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!
THE STRENGTH LAB k to lift heavy ke hea avy vy v y and push your y Like o the limit? self to r ss and Squat re Curl, Press our way to The your trength rrength Lab. Lab. Strength
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 - 1 2TH M AY, 2019 | NEC, BIR MINGHAM, AM, U K
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