experts
us ess rio n Se t Fit ou ab
Written by Personal Trainers, for you! – new & Improved
KYMIRA
SPORTSWEAR Infrared sportswear is officially here... See pa g e s 32-33
SNOWDONIA
2020
The ultimate team challenge See pages 12-13
July 2019
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PERFORM BETTER
welsh rugby union supplier See pagesfind 23us on social
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TRY SOMETHING NEW TODAY WITH NEARLY 5 MILLION PEOPLE DOING GROUP EXERCISE EVERY WEEK HOW CAN YOU CASH IN ON THE TREND?
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WELCOME
experts 7-15
Hello and welcome to the July edition of PT Today! As the summer days are rolling in and the inevitable April showers are finally catching up, we here in the PT office are looking out for that snow that was promised back in January‌ Such is the life of an everyday person in the UK. But never ones to be dampened (No pun intended) we have been as ever vigilant as to the comings and goings of the industry that we know and love. Having brought together the finest contributors from the industry and put together 68 pages of pure PT enjoyment, our sole aim of helping you further your business, drive retention and increase sales like a boss.
fitness focus 16-17
We are delighted to welcome Hannah Barrett (Yoga Girl London, Page 34) as a new regular contributor to PT. In her first ever article for us, she discusses 5 Reasons to Include Yoga in your Exercise Regime. After giving this the once over, we are certainly on the lookout for a local class to the office. I for one have been looking at how I can work on my core, and I think that this may just be the answer I was looking for. Let us know what you think, do you already offer Yoga to your clients? This month we are very excited to be involved with Dream Challenges and their Snowdonia 2020 Challenge (Page 13) Involving a cycle, trek and canoe across Snowdonia National Park, this one-day event covers 40 miles in total and what’s best if you can also choose who you are fundraising for. This open challenge, means you retain more control. So if there is a local cause close to your heart, or you are looking at supporting a national drive, get your clients together and give this a shot. Not only will it offer a chance to get more clients on training plans leading up to the event you can all be involved in a fantastic charitable cause. Let us know if you are thinking of taking part as we would love to cover your team’s story and progress. So with all of this going on in July and much much more fantastic content, there really is something for everyone in this issues PT, next issue we look forward to welcoming new staff members and providing an even better reader experience, as always if there is anything that you would like us to cover drop me a line and lets talk.
focus on 12-21
features 23-37
I hope you enjoy reading this issue as much as we enjoyed putting it together, until next month... Yours in health and happiness,
Myles Davies
nutrition 38-55
editorial director
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Show Partners
Magazine Partners business 56-66
THE
CONTENTS EXPERTS
FOCUS ON
23 Welsh Rugby Union announce Perform Better as Official Supplier
07 Christopher Rock
As an industry we need to stop seeing exercise as the offer...
08 Ben Coomber
– Perform Better have been announced as the Official Supplier of strength & conditioning equipment to the Welsh Rugby Union...
What carb to eat, how much protein to eat, which fats will cause heart disease...
11 tom savage
On the
Perform Better have teamed up with Gloucester Rugby’s Tom Savage for 2019. ...
14-15 ben holly The number 1 issue I find a lot of people having with fat loss nowadays is that they completely...
FEATURES
19 Yeti & The fox
COVER
Ready for a summer of fun? Not so keen on the dread hangovers? Finally, there is a solution!
24-25 Boxing is for Everyone... 20-21 CBD for Athletes
EVENTS 12-13 snowdonia 2020 We’re challenging teams across the UK to cycle, trek and canoe their way across Snowdonia for the cause they care most about...
CBD has well documented antiinflammatory, pain relief, cortisol balancing and blood sugar regulating properties...
Subscribe today for just £31.92
FITNESS FOCUS 16-17 skills to pay bills Skills-based training is on the rise, with more and more clients turning to PT’s to help them perform milestone moves...
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See Page 28-29
How to Incorporate Boxing into your Functional Training Zone. – Danny Armsby, Business Development Director for EXF...
26-27 5 TIPS TO GET THE MOST OUT OF FITNESS TRADE SHOWS!
Endless hours are spent choosing the right equipment to showcase, designing the stand, flooring and private meeting spaces to give clients and customers a thorough and complete experience of gym design, training and education, and exercise equipment. How often do you attend exhibitions or trade shows, year after year, with absolutely no change to show for it in your facility, member numbers or revenue?
& Wellbeing FEATURES
NUTRITION
30-31 the circus life
44-45 Never too late to prevent ill health...
Over the years, women have gone through so many changes & challenges, fighting our way to success in different areas of our lives...
According to The Vegan Society, the number of vegan Brits quadrupled between 2014 and 2018, rising from 150,000 to 600,000...
Fitness clothing has never been more important; with ever advancing technologies coming in to play, it’s a way for athletes to enhance their performance...
34-37 5 reasons to include yoga into your exercise regime
50-51 You are not the expert...
When people work in a coaching capacity they put themselves in a role not to dissimilar to that of a doctor: the client comes to us with a problem, we tell them the solution, and (hopefully!) they go off and do what they need to.
There’s a reason why yoga has become exceedingly popular and it’s because people are experiencing first hand the incredible health benefits it offers...
It doesn’t matter whether one seeks success in sport, business, in one’s relationships, creating more wealth...
53 Olympic Gold Medallist Shona McCallin becomes Perform Better Ambassador
Perform Better have teamed up with Olympic Hockey Gold Medallist, Shona McCallin for 2019. Shona McCallin is a member of the Team GB Hockey Team, an Olympic Gold Medallist from Rio 2016 and has been awarded and MBE. Shona trains full-time with the English national team....
40-43 Can nutrition coaches give out meal plans Upon completion of the BTN Practical Academy (Active IQ Level 4 Qualification in Nutrition Coaching) you are a qualified nutrition coach able to practice...
56-57 Transform Yourself in Paradise!
One of the finest private islands in the world, Velaa Private Island is more than just an island paradise – the luxury resort is launching a comprehensive and personalised programme...
58-59 Learn Your Way Around Southeast Asia
NUTRITION 38-39 Clarity & Focus
BUSINESS
Among those aged 50 and over in high and high-middle sociodemographic index countries, at least 16% of years lived with disability are attributable to largely preventable diseases...
46-49 Veganism & exercise. the facts you need to know!
32-33 kymira
& Travel
54-55 When We are The Biggest Obstacle: How To Think Differently To WIN In Business & life!
Regardless of strategy and tactics, a lot of people get stuck because they aren’t internally aligned to confront and move forward as the situation requires of them...
Whether it’s to soak-up the secrets of another culture, take home a brandnew talent or whip-up a local dish, learning holidays continue to soar...
60 movement cmt
All too often we see people training with potentially harmful regimes for the longterm. It’s so important to use your body efficiently yet people repeatedly lift...
62-65 Flexible fitness space is the thing of the 21st century With space at a premium in any major city in the UK one fitness entrepreneur is pushing the boundaries by opening WE11...
66 10 minutes with.... tom copping
PT Today caught up with Tom Copping of Everyone active to get the lowdown on his likes and dislikes and what makes a great PT.
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MEET OUR TEAM OF EXPERTS... tom savage
Christopher Rock
I am very happy to join the PT Today expert panel & hope to bring you all relevant information to help you achieve business success. To get the ball rolling here is a bit about me and my experience within the fitness industry... To read more, see page 11.
Within the fitness industry, if we are to truly to raise someone’s confidence, we have to show empathy and understanding and we have to convey this understanding back to them. Read more, see page 7.
Ben Coomber
Ben Holly
My journey in the fitness industry was a personal one from a battle with obesity at age 18 that spurred a keen interest in nutrition. Now a performance based individual I train and play rugby, blending my nutritional knowledge from both 1st hand experience, the science, and a potent background of coaching athletes and personal trainers.
I’m Ben Holley, I’m 21 years old and working as a fitness instructor from Swindon, Wiltshire. I recently just started my online coaching business and blog posts in 2018 and I’m loving it! I’m truly passionate about helping people achieve their goals and learn something different. Thank you for reading! Read more, see pages 14-15.
Read more, see page 8.
PUBLISHERS
PLEASE NOTE...
Editor
PT Live Limited
Points of view expressed in articles by contributing writers and in advertisements included within Personal Trainer Today Magazine, do not represent those of he publishers. While every effort has been made to ensure the accuracy of the information contained in Personal Trainer Today Magazine, no legs responsibility will be accepted by the publishers for incidents arising from use of information published. All rights including moral rights reserved.
Myles Davies
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experts
PART 2 YOUR MESSAGE AND OFFERING – christopher rock We must stop building and staffing facilities aimed at the fit or elite. In the UK we best serve 16% of the population that already exercise, when we should instead focus more on the 84% that do not believe they need or want a gym or health club membership. Our current offering is neither attractive or inclusive for the majority of our population. Our belief is that we are providing the wrong offering which is why most gyms retain only circa 50% of their members after 12 months. To be inclusively successful, we have to provide a sense of belonging, deliver a safe environment and provide the opportunity to be part of something more. As an industry we need to stop seeing exercise as the offer. Broadly speaking people don’t like exercise, and therefore don’t always want the offer! Instead we need to focus on the experience. The experience should be about socialisation, and enjoyment. Exercise itself should be an afterthought, it should just be there, in the background. When we achieve this, we will achieve greater activity levels within society. In January 2019, the UK government announced its 10-year plan for the NHS however, there seems to have been little reported on the ties to physical activity or exercise. In fact, the only sound bites to come out so far, revolve around people taking control of their own health, and encouraging a focus almost exclusively on diet. Steve Ward, former UK Active CEO is reported as saying, ‘the omission of physical activity is disappointing’ and frankly we concur.
Our responsibility as professionals within the fitness industry is to create opportunities, spaces and solutions that make people feel comfortable when completing the activities that they enjoy. Only when people recognise the value of the solution on offer, will they build confidence and competence in their chosen activity. We assume that all people like physical activity or exercise and we need to appreciate that the vast majority of people really do not! Most people do not like getting hot and sweaty, or tired and sore. We’ve made that assumption because, unlike most ‘normal’ people, we do! Exercise is like Marmite, you either love it or hate it! Now that’s not to say you can’t grow to love exercise, as we all know you can - it simply takes time. If we’re honest with ourselves, gyms can be intimidating, or even scary places and the words, ‘I have to be fit to go to the gym’ have been muttered the world over for decades.
Start thinking purpose built, dedicated spaces to support an entirely different experience. These spaces should be staffed with people trained in confidence building, community development and who are masters at performing, and delivering an outstanding experience, that is diverse and enjoyable time and time again. Think of it this way, you go to a dinner party to see friends, to socialise and have fun. Yes, there will be food and, of course you go to eat, however, your purpose is for the social aspect, the enjoyment and the laughs, there just happens to be food. Only when people are no longer exercising for the benefits alone will they adhere to the offering, because it is then that they will be coming to the facility, instead for the overall experience, which just happens to include exercise.
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experts
WHY IS NUTRITION SO COMPLICATED...?
– Ben Coomber
12. Stay
hydrated. Pay attention and when you’re thirsty, drink stuff that doesn’t have calories in
13. Supplement
wisely, you don’t need everything when you start out, you may never need anything, but do your research. Check out Awesome Supplements for simple, non-BS supplement info and advice, plus Awesome products.
14. Manage your stress. Some stress is unavoidable but most of it isn’t – and even the unavoidable stuff can be mitigated in some way. Read the full article for more info here
15. Sleep more. Sleeping just one hour less than you need per night knocks all sorts of things out of whack. 7-9 hours is about right for most adults – don’t treat this as a luxury that can be cut back on
16. Don’t do stuff that you know is bad for you. Often What carb to eat, how much protein to eat, which fats will cause heart disease, when to eat and how much, and why? It can all be confusing, but it’s doesn’t have to be, if you choose for it to be. Let Ben Coomber explain, and then follow this simple 18 point check list for maximum results.
1.
2.
3.
08
Know that health isn’t just physical. Having a social life that appeals to you and taking care of your mental health are just as important. Not everyone wants a million friends, but very few people should be alone for extended periods either, and at the same time not everyone will be happy all of the time. Find a place that feels right for you, and practice self-care to maintain this. Try to reduce sitting time. Sitting time independently predicts various disease states and while activity and exercise can help you become ‘really healthy’ that’s not to say that a lack of them only brings you back to ‘sorta healthy’. In fact, if nothing happens after you read this blog other than you spend an extra hour per day walking around I’ll consider it a HUGE success. Increase active time. The WHO recommends a minimum of 30 minutes moderate activity, three times per week, and they also suggest 2 sessions of resistance training per week. 2 45 minute workouts and a half hour walk on three other days can make more of a difference to our longevity and quality of life than most of us realise.
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4.
Be calorie conscious. You don’t need to track them with precision, but over or undereating calories impacts your health negatively, and both are incredibly easy to do. Our modern environment almost guarantees overeating without attentiveness, and undereating as an overcompensation is common.
5.
Eat mostly whole foods. That’s vegetables, fruits, whole grains, legumes, beans, nuts, seeds, unsweetened dairy and lean meat. This should be about 80-90% of your diet.
6.
Learn some recipes and easy lunches to make with the above – it makes it all SO much easier
7.
Make up the rest of your diet with whatever you like. Where possible share meals and drinks with friends.
8.
Have protein at each main meal. This is going to help you stay full, and also do a ton of other useful things, like maintain healthy skin, hair and nails
9.
On the topic of main meals, have 2-3 per day at roughly the same times. Structure and routine is brilliant for dietary adherence – grazing makes tip #4 a lot harder
10. Minimise
snacks. Eating between meals is a recent idea, and most folks get most of the calories they don’t need in this form. Eating protein and other whole foods with meals should reduce your need to snack anyways
11. If
you can’t help yourself around certain foods, don’t buy them for a while. You’ll get over it but when you just start out it’s temptation you don’t need
this is easier said than done, but there are a lot of ways that us modern folks abuse our bodies, and it’s rare that we really get away with it.
17. Cultivate
a meaningful relationship. Could be a partner, a close friend, a family member or someone else entirely. It doesn’t matter who, but if the shit hits the fan you need a number to call
18. Find
a hobby outside of health and fitness. It really doesn’t matter all that much what it is, but when you’re not at work, at the gym or eating you need something to fill the time in meaningfully. Give a few things a try, you’ll find something
I hope this list has been useful. After all nutrition doesn’t have to be complicated, if you don’t want it to be, it’s often us that overcomplicates stuff. KISS. Keep it simple, stupid. Want to learn more from me? We’ve got a short course that teaches the art & science of nutrition over on our website, go to btn.academy to download it now (look for the orange box). Ben Coomber is a Performance Nutritionist, Author & Speaker with the UKs #1 rated podcast ‘Ben Coomber Radio’. Ben teaches Personal Trainers to become nutrition coaches on The BTN Academy, and owns Awesome Supplements. Connect with Ben over on Facebook, Twitter, YouTube, or Instagram. For everything else visit...
www.bencoomber.com @bencoomber
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experts
TOM SAVAGE JOINS PERFORM BETTER UK AMBASSADOR PROGRAMME
Perform Better have teamed up with Gloucester Rugby’s Tom Savage for 2019.
in the industry with the Perform Better team.
the field and we can’t wait to help him achieve his PB throughout his career.”
Savage has been a part of Gloucester Rugby since 2011, and is known as Mr Fitness within the club, and is closing in on his 200th appearance for the side.
Speaking of the announcement Tom Savage said: “I enjoy the challenge of being a professional rugby player, on and off the field. I’ve always had an interest in strength and conditioning and am constantly looking at ways to push the boundaries on a daily basis.
Perform Better are the UK’s most innovative supplier of Performance Monitoring and Training Equipment specialising in meeting the needs of the Professional Sports, University and School markets in the UK and Europe.
Tom Savage is the first rugby player to join the Perform Better Ambassador Programme, which was launched in the summer of 2018. The programme supports professional athletes with key equipment for training and recovery, in addition to flagship items for tournaments and events. As an ambassador for Perform Better Tom Savage will engage with audience over the benefits of elite training and the benefits of using the specialist Perform Better equipment, as well as attending key events, seminars and workshops
“I invest a lot of time on my recovery so that I am in the best condition physically and mentally for every training session and game. I am delighted to join the Perform Better team and take my recovery to the next level.”
For more information on Perform Better please visit performbetter.co.uk or call 01926 813916. For more information on Tom Savage please contact his agent... clive@jamesgrantsport.com
Perform Better Director, Mark Gladwin said: “Perform Better specialise in Elite Sport and have bought Tom Savage on board to strengthen this mantra. He is a consummate professional on and off
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events
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events
THE SNOWDONIA CHALLENGE 2020 After nineteen phenomenally successful years of the Snowdonia Challenge, our incredible event is back for 2020.
We’re challenging teams across the UK to cycle, trek and canoe their way across Snowdonia for the cause they care most about. Have you and your team got what it takes to conquer the Snowdonia Challenge? Experience the beautiful Snowdonia National Park on this amazing one-day team event, cycling 40 miles, summitting Snowdon and canoeing Llyn Gwynant. Kicking off from our event base in Llanberis in the heart of Snowdonia, with a 20-mile cycle along gorgeous country roads, you’ll swap your bikes for boots at the foot of Snowdon to trek the tallest mountain in England and Wales. After a few happy snaps and some spectacular panoramas at the top, it’s back down you go to meet your bikes at the bottom. Once at Snowdon’s foot, you can revive your energy with some refreshments, before getting back into your cycling gear and into the saddle for a ten mile stretch to the shore of Llyn Gwynant. Here, you meet your Canadian canoes and conquer a course on the lake. There’s no need for canoeing experience or equipment, as we provide everything you need, including experienced canoeing guides ready to help you out at the drop of a paddle.
Back on land, it’s time for your triumphant 10-mile pedal to the finish line. Support the charity closest to your heart… Choose your team’s favourite charity to support as you conquer this mighty challenge together! The Snowdonia Challenge is an Open Challenge, which means you choose how you fund your team’s entry to this epic event! You can either self-fund your team’s challenge costs and then fundraise as much as you can (or make a donation) for your chosen charity or you can choose sponsorship and commit to a minimum sponsorship target per team. For more info on this, please see our website.
It’s completely up to you and your teammates, but whatever you do, do it together. Team work makes the dream work. Are you ready for it? The Snowdonia Challenge is immensely popular and is likely to fill up very fast, so please register soon to avoid disappointment – and no worries if you don’t know your teammates details yet. You can still book now and fill these out at a later date. Find out more and register here... www.dream-challenges.com/ challenges/corporate-challenges/ snowdonia-challenge-2020
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experts
CREATE YOUR OWN FAT LOSS PLAN... – Ben Holly with “calorie calculators” however these are very rough so take it with a big pinch of salt. The apps are good ways to start off and find a base number to start on but don’t expect the number you’re given to be absolutely perfect, you need to take this number and again test how your body reacts to the food intake and adjust accordingly. All in all it is literally a testing phase to start with just to see what you need to maintain or lose weight, so get a rough base number and adjust accordingly till you start dropping weight at about 1lb to 2lb a week!
2. Protein intake The number 1 issue I find a lot of people having with fat loss nowadays is that they completely overcomplicate the whole situation, granted it’s not helped by all the amount of “craze diets” that are advertised these days. However, when ever I’m faced with someone who’s issue is fat loss, they tend to think it’s some magic serum that drops body fat or some hidden secret I’m not telling people about. However, it’s pretty much the polar opposite. Here I’m gonna list 4 ways to create your own fat loss plan and start your fat loss journey.
1. Find out caloric intake First of all and probably most importantly, is gonna be caloric intake. Now this is where we completely simplify the situation, losing weight is pretty much just about burning more calories than you’re eating. No matter the food, no matter what type of exercise. You simply need to burn off more calories than you’re consuming. Now you’re probably going to say, “okay but how many calories do I burn in a day?” To be completely honest I couldn’t tell you. Everyone has a different bodies and lifestyle’s and will burn off more or less than the next person. It all comes down to
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a few things such as your job, your exercise routine and your metabolism generally. I’ve known people who sit at a 9-5 office job and train 3-4 days a week and have to eat 3200 calories to lose weight, I’ve also known some that have an incredibly taxing job and train the exact same and have to eat 2200. It is literally that far of a contest; some people will naturally have to eat less than others in order to lose weight even though they may move less. So, first of all you need to find your maintenance calories. The only real way you can do this is literally test it. Set yourself a calorie goal and weigh yourself once a week on the same day and time and see what the scales say. Now depending on how your weight reacts to the calories you will then need to increase or decrease them. Ideally when losing weight, you’re gonna lose anywhere from a 1lb to 2lb a week. Again, if you find you’re out of that range then increase them or decrease them accordingly, when it comes to purely fat loss that’s quite a good range to keep within as long as you’re protein is high as this will enable you to keep as much muscle mass as possible. Now there are certain apps and website’s out there which do provide you
Another important aspect of a fat loss diet is your protein intake, not only is protein the most satiating food source out there but it’ll also help you maintain your muscle and give you a lean not skinny look. When we eat protein our body will naturally break this down into amino acids and is then used for multiple different functions, in this case it also allows us to build muscle. Now before we go further a fat loss plan is designed around the fact you want to keep as much muscle as possible whilst losing fat, a weight loss plan is entirely different. Losing weight is more commonly used for people new to the fitness scene and are more focused on purely losing as much body mass as possible. Again, as we’re talking about a fat loss plan protein becomes a very important aspect. In order to maintain as much muscle as possible during this “fat loss phase” you need to be on point with your training and also eat a good amount of protein. Now again you’re probably asking “okay, but how much?” Now this is much easier to gauge as it’s not really person dependent it’s more down to body mass itself. Now when it comes to a fat loss diet you will need to be eating more protein than when your maintaining or bulking, this is simply due to the fact your body is trying to shred down and will get rid of any excess muscle or fat it needs. By
experts By eating enough protein and training hard you’re giving your body a reason to keep the muscle around for as long as it can, with all that in mind you’re body will then prioritise fat as it’s main source to drop cause it needs to drop weight from somewhere. So, when thinking about protein intake Ideally you want between 0.5g -0.8g per pound of bodyweight. Depending on how active you are a range between that amount is perfect, if you find yourself a lot more active and train regularly throughout the week then take the higher end, however if you find yourself only training a few times a
week then the lower end will be more than enough. Again this is rough but as long as you’re between this range you should be keeping the fat loss process as efficient as possible without losing any muscle!
3.
Training
4.
Consistency.
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fitness focus
Fitness Focus SKILLS TO PAY THE BILLS skills in the park, or share a picture of themselves doing a human flag off a lamppost” It’s not just the skills themselves that are relevant outside the gym; as you’re less reliant on traditional gym equipment you can train pretty much anywhere. From a business perspective, not being so reliant on fixed equipment or studio space to train clients, benefit your profit margins. With a few pieces of relatively inexpensive kit, you can help clients to progress towards their skills-based goals away from the gym or studio.
Skills-based training is on the rise, with more and more clients turning to PT’s to help them perform milestone moves. “This year I’ve seen more clients looking to train for specific skills, such as learning to handstand, or get 10 press ups,” says Personal Trainer Enrico Aroldo. “People are becoming more interested in mastery of their own bodies and in some cases we devise a whole training programme around moving towards those goals.” The rise in popularity of skills-based training can be attributed in part to YouTube and Instagram where calisthenic pros and gymnasts inspire us with their amazing abilities, and fitness enthusiasts share their journeys from basic beginnings to skill success. Yoga has also helped popularise holds, balances and dynamic moves like bakasana (crow),
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while calisthenics has started to make the shift from a largely underground sport into the mainstream. “It’s certainly true that more people are aware of skills such as handstands and the human flag, but what’s less clear is exactly how best to get there” says Harry Aitken, Master Trainer for Auster Fitness. “Whilst it may be possible to make some progress alone, these results often plateau, and that’s where a trainer can help. PT’s can assist clients with supplementary exercises to help progress towards their goals. They are able to identify muscular imbalances and weak areas that may hinder the client’s ability to perform the exercise.” “Part of the appeal is that you can put these skills to use anywhere, not just in the gym” says Kristoph Thompson from Calisthenics UK. “People love being able to show off their handstand
“Auster specialises in bodyweight training equipment, and products such as our Parallettes and Modular System are in high demand as they help speed up the learning process” explains Aitken. “I think people have started to realise the functional benefits of training this way, with PT’s realising that they can train clients with a few pieces of equipment and have a hyper-functional workout, training balance, proprioception, strength, endurance, power and speed all in one. Our products are designed to be intuitive, and PT’s can simply modulate exercises to make them easier or more difficult for their clients to help achieve their goals.” The increase in popularity could also be down to the sense of achievement felt as each step along the way is marked by a mini-milestone. “Some clients liken it to being a child again; explaining that the first few seconds of holding a handstand was viewed in the same way as the stabilisers coming off when learning to ride a bike,” says Thompson. “That buzz far outweighs
fitness focus
adding another couple of kg to your bench press, and it’s addictive - once they’ve seen a little improvement, they’re motivated to keep training, chasing the next progression.” “Skills-based training may also appeal to those that wouldn’t otherwise join a gym, and therefore enable the PT to tap into a market that otherwise wouldn’t engage their services,” says Aitken. “Even basic skills such as being able to perform a full press up have become a goal to many people. This has huge psychological impacts too, it is extremely empowering and confidence boosting to be able to control and move your body in certain ways. These skills represent mastery of the human body, and given we walk around with it everyday, it has become an aim for more people to master their body with not just strength, but balance and precision. Not everyone
is going to be a champion powerlifter, or marathon runner, but a handstand is a skill a lot more people can master.” If you’re looking to grow you client base, could you look to skills based training to attract a new clientele? And if so, here’s some kit that might give you a helping hand in delivering exciting sessions.
The Auster Modular System
weight and utilise aerospace grade aluminium for strength and lightness. The Auster Medium Aluminium Parallettes – The only all aluminium Parallettes on the market, these are the strongest around; able to withstand over 1,800kg per bar. These are extremely light and highly portable, enabling hundreds of exercises including press ups, L-sits and much more.
The Auster Modular System incorporates: Power Straps and Dynamic Bands. This enables thousands of exercises, using both straps, both bands or a strap/band combo. As featured in the Tutor Set, the Main Anchor can be wrapped around a tree, lamppost or bench and the Bone Anchor can be placed over a door for workouts at home. Straps are rated to withstand over 550kg of
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focus on
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READY FOR A SUMMER OF FUN? NOT SO KEEN ON THE DREADED HANGOVER? FINALLY, THERE IS A SOLUTION. How does it work? The science is complicated, but the result is simple. When drinkers take Yeti and the Fox it helps their bodies to break down the toxins in alcohol that make them feel awful the next day. This means they can wake up feeling their old self, free of the ‘uneasiness’ of a hangover. The magic inside Yeti and The Fox is Glutathione which is the body's master antioxidant and forms a critical part of the detoxification process, primarily stored in the liver. Glutathione also plays a significant role in energy metabolism, promoting optimum health and increasing energy.
How to take it? To get the best out of Yeti and The Fox, we recommended that drinkers take two capsules with water before or when they start drinking Then, once they are back home / have retreated to the safety of their muddy festival tent they take one more, with some water, before heading to bed. This will help drinkers top up their Glutathione levels preventing them from waking up weary headed, ready for a day in the office, a best-friend's wedding or another day of music-fuelled escapism.
YETI AND THE FOX From office chatter to university tales, everyone has been advised on the best way to treat a hangover. Be it downing pints of water, chowing down on cheesy chips, or the trusty hair of the dog, it seems generations of drinkers have come up with endless ways to cheat the system, but do any of them really work? For many the placebo is enough, but what if there really was a great product which saved you from the nightmarish wrath of the unwanted hangover? The clocks have sprung forward and like clock-work everybody will fall back into those merry old habits of summer. Whether heading down to the beach for a Pimm’s, up town for a scrumpy cider or venturing off to a festival in the sunshine with mates, one thing is for certain, there is always a hangover round the corner. The medical term for this self-induced hell is veisalgia, a word derived from the Norwegian word kveis, which means uneasiness following debauchery. Now, at Yeti and The Fox we do not condone full hearted debauchery, we recommend and actively encourage responsible drinking, but we are also sick and tired of always being sick and tired after a good night out. For this reason, with the help of some very clever scientists we delved into the mysterious world of the prophesied hangover remedy and, most importantly, found one that really works.
Get one hangover free night for £6.00 available at https://yetiandthefox.com. For more information, high res imagery and samples please contact info@numberninecommunications.co.uk
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CBD FOR ATHLETES AND FITNESS – by Henri Sant Cassia, CBD Virtue blood pressure, change bone density and consume muscle tissue it actually reduces or reverses the beneficial effects of exercise. By balancing cortisol, CBD could keep even demanding workouts effective. Some experts believe that because CBD can regulate blood sugar, it can reduce insulin levels. With lower insulin levels, less fat is stored by the body which promotes muscle building. For endurance athletes, stomach and gastrointestinal problems are a major issue. Intense pain and discomfort can actually cause competitors to drop out of races and cause marked drops in performance. The main causes are dehydration, overheating and poor dietary choices, but inflammation of the intestines is one of the main symptoms. CBD has been shown to reduce intestinal inflammation. CBD has well documented antiinflammatory, pain relief, cortisol balancing and blood sugar regulating properties. For athletes this means relief from cramp, faster recovery times, better muscle building and protection from extreme exercise stress. It’s a natural performance booster that has already taken US sports by storm. Crucially it is permitted in competitive sports, so professionals have taken the lead in using CBD. Today it is becoming popular in the UK with everyone from weight lifters and boxers to gym bunnies and yoga fanatics reporting a wide range of benefits before, during and after exercise. Hard exercise causes tiny tears in the muscles, inflammation occurs, the body’s repair processes are triggered, and muscles are regrown stronger. This is
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the basic cycle for any kind of muscular training. Problems arise however when there is too much damage to be easily repaired, leading to pain, strained or torn muscle tissue and poor athletic performance. Myalgia, or muscle pain can come from overloading muscles, sustaining stressful postures for long periods, or from excessive exercise. This is known as delayed onset muscle soreness (DOMS) or repetitive strain injury (RSI). CBD’s known anti-inflammatory properties offer a way to prevent this kind of pain and injury, and to promote faster recovery. CBD is also anti-spasmodic, which suggests it may be helpful in reducing muscle cramps during exercise. CBD balances cortisol levels, the “stress hormone” which is triggered by both pressurised lifestyles and extreme workouts. As this hormone can raise
Research has clearly shown that proper sleep is essential both for recovery and also for high performance, especially in competition. A review found that while everything from hectic training schedules to stress made good quality sleep hard for elite athletes, it was vital for avoiding injury, competitive success and continued development. Both research and anecdotal evidence suggests that CBD and cannabinoids can help improve sleep in athletes. It is believed that this may be due to CBD’s ability as an adenosine reuptake inhibitor. Research on CBD has produced seemingly contradictory results on its effect on sleep. One theory revolves around the CB1 receptor and its effect on adenosine, a sleep inducing molecule. When the CB1 is activated it triggers the release of adenosine, making us drowsy. When this chemical breaks down during
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sleep, the low levels trigger the process of waking up. By preventing adenosine reuptake, CBD causes adenosine levels to rise, which promotes sleep. An overall review of whether cannabis could be considered a performance enhancer concluded that “THC does not enhance aerobic exercise or strength” but did not take CBD into account. However, there is plenty of self-reported evidence from athletes, trainers and their doctors to suggest it can improve strength and endurance. Robert Gorter, MD, PhD, emeritus professor of the University of California San Francisco Medical School noted in his report on the subject that “After years of guiding myself participants in extreme sports like wrestling, martial arts, body-building and athletics, I came to the conclusion that CBD has many beneficial effects leading to significantly improved performance; often leading to medals in national championships and Olympic Games.” The World Anti-Doping Agency allows
CBD even for competitive athletes, and removed it from its list of prohibited substances in 2018. THC is still prohibited. This is an important distinction. Not only does it mean full spectrum products which contain THC are off limits for competitive athletes, but it also means that dodgy products where producers aren’t fussy about purity and which could contain THC are a potential issue. It is vital that athletes only consume pure CBD products from a trusted source with proper test certificates showing they are THC free. It is generally considered a very safe substance with only drowsiness as a common side effect in high doses. Many athletes struggle with medications that offer short term relief from pain and inflammation but can have life changing long term effects. The first type of problematic medications are NSAIDS - non-steroidal anti-inflammatory drugs. Studies suggest that while drugs like Ibuprofen are wildly popular, they can lead to cardiovascular disease, and may be highly toxic over time. CBD offers a safe, effective alternative for athletes who
need to manage pain and inflammation. The second class is opioids such as Codeine, Oxycontin or morphine, which offer very powerful pain relief, but are highly addictive and carry a risk of overdose. Their use is especially common in contact sports. Even the most enthusiastic CBD advocate would never argue that CBD has the same strength as a pain reliever, but it can be helpful both in mitigating the effects of opioids, and can be part of an overall long term pain management plan. For fitness, competitive athletes and physically demanding lifestyles CBD offers six key benefits. It reduces inflammation, tackles pain, alleviates gastrointestinal issues, is helpful as an alternative to opioids as NSAIDs, and promotes better sleep. It has the potential to boost performance, aid recovery and improve competitive results, and could be useful for both amateurs and professionals alike.
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WELSH RUGBY UNION ANNOUNCE PERFORM BETTER AS OFFICIAL SUPPLIER – Perform Better have been announced as the Official Supplier of strength & conditioning equipment to the Welsh Rugby Union... This includes designing and installing a new performance facility for the national teams. The new facility will be at the Welsh Rugby Union’s National Centre of Excellence in Hensol, and has been specially designed to meet the needs of the team. Perform Better were pleased to be approached by the Welsh Rugby Union to be their official supplier, signing a three year deal with the governing body. Paul Stridgeon, Head of Performance, Welsh Rugby Union said: “I have worked with the guys from Perform Better for over 10 years, and felt they were the perfect team to work with us on the new Performance Centre development, and to help us develop the strength and conditioning of the squads over the next few years. The new gym development is key to our future and we feel we will have the best Rugby training facility in the World, courtesy of Perform Better.” Speaking of the partnership, Mark Gladwin, Perform Better Director said: “The Welsh Rugby team are renowned for their levels of fitness and strength on the pitch and Perform Better see this association as a re-enforcement of their desire to be the UK’s leading supplier of elite sports strength and conditioning equipment.” “We will be working with the Conditioning team to build and fit out
the best Rugby training facility in the world” Gladwin continued. “With the forthcoming Guinness Six Nations, followed by the Rugby World Cup , and the end of the Warren Gatland era, we will create a facility that will prepare the team for the demands of the year ahead but also all the teams that follow in the future.” The gym design has been carefully put together to ensure the best facility is provided. Even down to the flooring which is made of specific weight layer flooring, with integrated lifting platforms, colour coded to identify different training zones and including a hybrid plyometric/sprint lane. Each lifting rack is designed to allow for all sizes of players and includes special accessories to develop speed and power. The individual machines are again
specifically designed to suit the players and the range of free weights including dumbbells, medicine balls, slam balls and wall balls coming with the medicine ball throwing walls to create a multi-purpose total body training zone. Perform Better have previously been selected to supply some of the most prestigious performance facilities in the UK, including: Oriam Scottish National Performance Centre, Manchester Institute of Performance, St. George’s Park, The Football Association’s National Football Centre among many others. Perform Better are the UK’s most innovative supplier of Performance Monitoring and Training Equipment specialising in meeting the needs of the Professional Sports and University markets in the UK and Europe.
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BOXING IS FOR EVERYONE.... HOW TO INCORPORATE BOXING INTO YOUR FUNCTIONAL TRAINING ZONE – Danny Armsby, Business Development Director for EXF Boxing has seen a huge boom in popularity over the last couple years. The introduction of boutique boxing studios and boxing HIIT classes has reduced the intimidation factor surrounding this type of exercise. Once exclusively the domain of hardcore boxers, the growth of this type of fitness is far more accessible, allowing more men and women to give it a go. Stress is a modern-day condition, so throwing punches at a bag using your whole body can provide an amazing release. Add the fact that people of all ages, sizes, and experience can take part in boxing, and it’s easy to see why this form of exercise is quickly rising as one of the top fitness trends. As a result, gyms across the UK are looking at smart ways to incorporate boxing into their functional training zones. The very defined line between a boxing gym and a mainstream gym is starting to disappear as forward-thinking operators bring boxing into their facilities. As a training method, boxing provides real results, not only for cardio, but for upper-body strength, muscle definition and stress relief. Today, close to 40% of our new business enquiries are related to boxing-type facilities. There are several key factors to consider when incorporating boxing into your facility. The first is the space itself. Where your boxing area is placed is important. It shouldn’t be the prime centre of the gym. It should be slightly out of the main gym floor, but visible. This reduces the intimidation factor and ensures your boxing area does not obstruct the
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member journey through the gym. Also, work with a partner than can help you embrace awkward spaces, angles and low ceiling heights. At EXF, everything we do is customised for the space so you can create some really versatile, spaceefficient boxing zones. Secondly, it is important that your functional rig doesn’t become just a boxing rig. Consider a rail system, so that bags can be removed and stored when not in use. This ensures that the space remains adaptable and multi-purpose. We’ve seen this first-hand at Flykick, a kickboxing-inspired group exercise fitness studio in central London. The studio space had some unique challenges including low ceiling heights, hard angles in the studios and a raised floor. With a
normal rig system, a lot of space would be lost, but we were able to design a bespoke solution that allowed them to have 12 bags in the studio. A boxing rig adds an extra 150kgs per bag, so we also installed a sophisticated underfloor anchoring system to accommodate the raised floor. With 100-150mm of steel, our rig also helps eliminate tension and movement. Boxing is a really engaging form of fitness and our research indicates that this market is only going to continue to grow. Whether it’s one-on-one with a PT or small group sessions, shadow-boxing or doing bag/pad work can help people get in the zone, get fit and forget about their worries.
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5 TIPS TO GET THE MOST OUT OF FITNESS TRADE SHOWS.... At Escape HQ, we love the exhibition season! Endless hours are spent choosing the right equipment to showcase, designing the stand, flooring and private meeting spaces to give clients and customers a thorough and complete experience of gym design, training and education, and exercise equipment. How often do you attend exhibitions or trade shows, year after year, with absolutely no change to show for it in your facility, member numbers or revenue? Well why not make this year different? Here are five tips to get the most out of trade shows or any exhibition. For more insights from fitness industry thought leaders and entrepreneurs, sign up to the Escape Fitness newsletter.
GET A FLOOR PLAN OF YOUR GYM, INCLUDING DIMENSIONS, DRAWN UP Even if you don’t think you need anything from a trade show and are solely attending for the networking opportunities, there might be something that catches your eye that could propel your club well beyond the competition. By having dimensions and a floor plan to hand, gym design specialists can help you realise the potential in your club, or advise on appropriate sizes/costs if you do see a piece of equipment you want to order.
TALK TO YOUR GYM MEMBERS & CLIENTS Discover what they like and what they don’t like about their club and ask them what they would change. Many clubs run the risk of offering a commoditised product rather than a personalised one. More free weights? More small group training? More PT opportunities? There are so many different possibilities – they may surprise you with a few and spark your creativity. Knowing these before you leave to visit an exhibition will give you some ideas to talk through with the companies you meet.
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TALK TO YOUR FITNESS LOCATION STAFF There may be parts of your gym where your staff prefers to work their clients. This may be for a number of reasons. Ask them what would make their jobs easier and more enjoyable, and what would offer the best results for their clients. These answers may be different between PTs and Group X instructors, but it’s a great place to start realising where improvements could be made and a great focus for while you’re at the show. It may be that they need more training on certain areas of equipment to fully utilise all the training possibilities it offers, or more programming ideas for small group training.
TAKE SOME TIME OUT WITH YOUR FITNESS EQUIPMENT If you own or manage a club that has been operating for a number of years, it’s likely that you have various products that have been with you from the start (barbells, kettle bells, dumbbells, med-balls and so
on). Before you head to a trade show, take a look at your products. Are any of them looking tired? A little worn? By establishing what you need to replace (either now or in the near future) you can ensure you have focus when you attend a show. There are also some great deals to be had, so it’s good to have some strategy or initial ideas of what to invest in next.
SET YOUR SHOW BUDGET Whether you’re looking to completely refurbish your club, or just looking for a new range of dumbbells, be sure to assess your finances and have a budget in mind of what you can afford to spend. Depending on where you’re at in the process of club development (are you working with an empty shell, or are you well established?) this could vary drastically, but it always helps so you don’t get carried away and end up with huge costs that aren’t accounted for! We can’t wait to see you at the shows to hear some of the great ideas you’ve got for the rest of the year and help you achieve the health club or gym you’ve always wanted!
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THE CIRCUS LIFE – Karen Thomas Over the years, women have gone through so many changes & challenges, fighting our way to success in different areas of our lives. We are no longer stereo typed & have instead created multi-dimensional layers to our personalities, characters & lives. The bored housewives, who lacked fulfilment, independence, social status, decisionmaking or high flying careers seem to be a distant memory. All areas of a woman’s experience, from personal freedom, legal rights & equality to socioeconomic transformations have had radical impacts of how we live our lives. Maternity leave rights, childcare benefits & centres that look after our children while we work mean we can be a working mother. Equal job training & opportunities mean we can be a working house-wife. Laws banning employment discrimination mean we can be independent professional females in the world of business. We can have it all! So why are so many intelligent, welleducated, maternal ladies swimming in a sea of unconsciousness, stripped of their personalities, their happiness, health & well-being? I have worked alongside & continue to coach countless women who are spinning all these different plates of work, professional development, children, home, family, fitness, friends… not letting anyone one of them stop (fear of failure, shame, guilt?), but also increasingly aware that this continuous art isn’t sustainable. We have fought so hard for these damn equal rights, how dare we stop now?! We continue to push forward, push ourselves harder, run (quite literally) from pillar to post, pretending that we’re doing just fine, read an inspirational quote online, give ourselves a metaphorical slap, post an inspirational quote online, set our alarms earlier, go to bed later, rush from another pillar to another post, read another inspirational quote online, give ourselves another slap, post another inspirational quote online… you get the cycle. For the ladies I train, just trying to find one hour to squeeze in a workshop is a mammoth task & one they even feel guilty about.
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I have always been independent, from such an early age. It was embedded in me. I was raised by working-women & have been coached & trained by incredibly strong & military style men. I consider myself to be very lucky in that respect. I knew I wanted to get a degree & build a successful career. I was happy to. I never wanted to be dependent on somebody else, I wasn’t sure it seemed fair. But then I discovered marriage & realised I wanted to become a mum. I also wanted to raise my child. I did it all the text-book way, the way I thought I was supposed to do it. That therein, is where the problem began… I was forced back to work full-time when my son was just six-months old. If I didn’t, I no longer had a job. This always felt odd, since I was working in the educational sector where the child’s best interests were at the heart of the school. However, maybe just not my child’s best interests? I gave my heart & soul to my career as a primary school teacher, I put the job before my own son many times because I thought it would build my family the foundations for a secure & brighter future in the long term. It did in fact, do the exact opposite.
After about a year I was no longer the inspirational & positive teacher I’d always strived to be. I was also no longer a happy & devoted mother to my child. Leaving for work & dropping off my son to either my mother or his private nursery at 0700 & not returning home before 1800… Our family unit had deteriorated rapidly & we were all now paying the price. I was offered redundancy & I decided to take it because my family deserved better from me. I continued to work as a Tutor. But trying desperately to fit my working commitments in & around my darling son. My (now-ex) husband, however, was so use to having a full-time working, independent wife - earning a very decent wage, cooking, cleaning, entertaining, socialsing - that he couldn’t cope when I fell apart. He couldn’t cope when I needed him to. I had never needed my husband before. I needed to know that I could let go of everything, & that it would all be ok because I was feeling like a huge failure. I can’t speak for everyone, our lives are so intrinsically connected & complicated, but for me this was a snap in the marriage that couldn’t be fixed. It took me three years to pluck the courage
features to pack mine & my son’s bags & leave. I lost more than just a marriage that day. When you’re a thirty something year old female with a child moving back home, replacing a detached house with building potential, a full-time teaching post at a highly established private school, a whole circle of friends & a home filled with sentimental possessions for one bedroom, it puts a whole different spin on the Bridget Jones’ lifestyle & forces you to re-evaluate your life & your life’s purpose. Divorce is daunting, especially for the financially weaker party. There certainly was no ‘accustomed to a certain lifestyle’ or WAG style settlement for me. Women often absorb a lot of the risk & suffer the aftermath of proceedings, for they are the ones who compromise or sacrifice their jobs & careers. Formal proceedings are not geared towards the financially weaker party either. I knew I fell into this category. And I knew it would hurt.
I’m not sure I would have learnt the skills I needed & acquired the mindset to get back on my feet otherwise. I quite possibly would still be living at my parents & certainly wouldn’t have my own mortgage or be starting my own business. I also never would have been surrounded by the right kinds of people. People who can see you at your worse, but still have utter faith in you being your best. Passing my knowledge & passion on to others is just something that I’m good at. It’s what I would be doing if I wasn’t paid a penny. I practise what I preach & teach what I believe in. Nobody can make me redundant from that, or my enthusiasm! Women don’t have to work from the ground up to claim their power. We have had it all the time. Our feminine energy is our strength, our beauty & weapon in even the most masculine & corporate environments.
Over the next four years I clawed my way through four Court cases imposed on me, secured work as a Tutor to some wonderfully inspirational children with special educational & emotional needs & found my son & I a new home. Just as things began to brighten, the rug was very swiftly pulled from beneath my feet again. The school I worked in became an Academy & the new ‘Principal’ with a head for business but no common sense to check my six-year history at the school made me redundant with immediate effect. I vowed at that point, to never leave my fate, my future or my purpose hanging wholly in the hands of another person again. Physical training ultimately gave me, & continues to do so, the strength mentally to persevere, the dedication & the motivation to look forward to the future when there are so many chains trying to hold me back, to think & plan long term, to develop patience, to step outside my comfort zone & experience discomfort & know that I can survive… for me physical training is like meditation. I disconnect with the world & become fully present in just that moment. It’s my time to focus inward rather than outwards.
karen thomas baker’s body
@karenthomaspt www.fortitudefitness.co find us on social
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KYMIRA Compression Garments vs Infrared Garments Fitness clothing has never been more important; with ever advancing technologies coming in to play, it’s a way for athletes to enhance their performance, accelerate recovery and capture a competitive advantage without any extra effort or training. Compression garments have been used by athletes to help them reach their PB’s for years but surprisingly there is still a lot of scepticism around many of their claims. Below we dive into compression garments, the effects on the body, and a new technology taking the sporting world by storm.
What are Compression Garments? Compression garments come in the form of full-length tights, partial and full-length tops, knee-length stockings and even full body suits. They are typically worn by runners, cyclists, weightlifters, and other active individuals. Sports compression garments are designed to provide external compression to the body, often increasing in pressure towards the extremity of the limb – this is known as graduated compression and has been said to improve performance and recovery, but not yet scientifically proven.
venous return, reduce delayed onset of muscle soreness and accelerate recovery, some of the primary reason’s athletes use compression gear. In fact, two studies published by Indiana University found no impact on running performance when professional distance runners wore lower-leg compression sleeves and no effect on jumping ability when 25 men wore upper-leg compression garments in three different sizes.
What are Infrared Garments? Infrared garments are designed to enhance performance and accelerate recovery through the use of infrared technology. The fabrics capture the body’s wasted energy and convert it to a specific wavelength Far Infrared Radiation (FIR) that has proven effects on the body. FIR increases the production of nitric oxide which, in combination with increased blood circulation, is responsible for a variety of positive effects.
The process looks something like this... 60%
The human body wastes of the energy consumed
The energy is harnessed by
’
the clothing s fabrics
,
The fabrics convert this along with latent energy from the
,
surroundings into infrared
Infrared penetrates deep into the muscle tissue causing cellular
,
Accelerated Recovery The increased blood oxygenation and circulation caused by FIR helps with the removal and breakdown of lactic acid and increases the rate in which waste products are removed from cells. The increased circulation also aids in replenishing muscle glycogen levels, reducing inflammation and speeding up the recovery process. All of these effects result in a faster replenishment of energy during and after exercise and increase the rates of cellular repair and replication.
Thermoregulation FIR technology embedded into fabrics allow for:
• Temperature regulation • Quick drying • Increased circulation The increase in circulation created by FIR also aids the body’s thermoregulatory system so that it does not become too hot. The fabrics also help cool the body in hotter climates as they are 63-65% quicker drying than standard fabrics. FIR accelerates the rate of evaporation and dissipates heat into the surroundings keeping the body cool.
Increased Circulation Far Infrared Radiation (FIR) increases vasodilation of blood vessels by increasing the production of nitric oxide. Vasodilation expands the blood vessels causing the flow of blood to increase which in turn allows for a variety of positive effects on body tissue, including increased glycogen levels, faster removal of lactic acid, and better thermoregulatory ability.
changes delivering more oxygen to the muscles
How Can Compression Garments Help? Many of the benefits associated with compression relate to improvement in blood flow, including both the delivery of blood to the exercising muscle and the return of the blood back to the heart. As a result, compression is thought to improve the delivery of oxygen and nutrients to the muscle to improve performance, as well as aid in the removal of waste products after exercise. However, it is still scientifically questioned if compression wear does actually increase
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The energy is also used to make the fabrics quick drying and
-
thermo regulatory
Improved Performance How can Infrared Garments help? The increased levels of tissue oxygenation combined with an increase in blood circulation allows for more oxygen, nutrients, and glucose to be delivered, converted and absorbed into cells. FIR also hastens the removal and breakdown of lactic acid, delaying muscle fatigue and increasing muscle performance during exercise.
Increased tissue oxygen levels by 20% FIR increases the oxygen levels as well as nutrient levels in the blood making them more readily available to cells when needed. Blood circulation is also increased which speeds up the delivery of blood to the muscles. It also hastens the breakdown of lactic acid and the rate at which waste products are removed. This delays the onset of fatigue and increases muscle performance during exercise.
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Pail Relief
Increased Cellular Metabolism & Energy Production The increased circulation and oxygenation levels of the blood results in a faster replenishment of energy both during and after exercise as well as increasing cellular repair and replication. FIR causes nitric oxide to dissociate from the active site of cytochrome-C oxidase, a protein on your mitochondria which plays a large part in the energy production process within cells. The metabolic processes within cells occur quicker because the active site is free, allowing for increased ATP production. ATP is the source of energy for all physiological processes and due to the increase in its production cells will grow, repair, and replicate faster.
FIR causes a release of nitric oxide that subsequently activates cyclic guanine monophosphate (cGMP) which mediates pain reduction. FIR therefore stimulates the biological pain relief mechanisms of the body without the need for drugs. Users of KYMIRA Sport products report reductions in DOMS and other exercise related pains. Relief of pain from chronic conditions such as old injuries is also seen and can improve performance.
Conclusion There is overwhelming evidence to prove that FIR directly supports Performance, Recovery, Thermoregulation, Increased Circulation, Increased tissue oxygen levels, Increased Cellular Metabolism and Energy production and Pain Relief. Comparatively, Compression wear is clouded with scepticism and has no real evidence to support claims of accelerated recovery, reduced onset of muscle soreness and increased venous return.
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5 REASONS TO INCLUDE YOGA INTO YOUR EXERCISE REGIME – Hannah Barrett There’s a reason why yoga has become exceedingly popular and it’s because people are experiencing first hand the incredible health benefits it offers. I used to be a gym bunny and thought yoga was too spiritual and not enough of a workout for me. My view changed completely when I took a vinyasa flow class and I released that yoga had me sweating even harder than the gym! Over time (particularly when I was pregnant) the practice became not just about the physical workout, but also about the inner strength yoga brought me. I qualified as a yoga teacher three years ago (specialising in pre and postnatal) and have seen time and time again how yoga can have such a positive impact on our lives in both mind and body. By adding yoga to your weekly exercise routine you can compliment your overall health and well being even further, and here’s how!
1. Full body strength People tend to think of yoga for flexibility, but it’s also amazing at building stronger, more toned muscles. Through repetitive and slow controlled movements, yoga activates multiple muscle groups whilst challenging balance and stability. This improves our neuromusculoskeletal system which research has found is effective at preventing injuries.
2. Flexibility & Mobility Improved flexibility and mobility is probably the most recognised benefit of yoga. If your muscles are really tight and your joint range of motion is limited,
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your body cannot move optimally which can result in injury and pain. However, remember to not force stretches or movements as this in itself can cause injury. Listen to your body and don’t worry what the person next to you is doing!
3. Bring mindfulness into your life In today’s world, we are a society under stress. Technology is everywhere, we are overloaded with information and many of us struggle to create balance in our lives. Mindfulness involves cultivating a present moment awareness that has no judgement. Science has shown that being more mindful can reduce stress, anxiety and depressive symptoms. Yoga encourages mindfulness of movement
and can teach us how to incorporate it into everyday life.
4. Breathe for a better life Your breath is your life force and one of your most powerful tools. It is central to a yoga practice and yogic tradition believes it connects mind, body and spirit. Focusing on your breath helps activate your parasympathetic nervous system (the rest and digest system), keeps you anchored in the present moment and can bring a sense of calm and balance to both the mind and body. Even simply sitting and taking ten deep and slow breaths, breathing into the belly and expanding the whole of the ribs can create calm and balance.
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3 common postpartum conditions...
• Lower abdominal pain
referral process).
After the birth of my first baby I found the postnatal exercise advice on the internet confusing and sparse. There are a number of very common postpartum problems which can occur and these don’t have to be your new normal AND it doesn’t have to stop you from exercising. Together with physiotherapist Finola Burrell, we devised a 16 week postnatal eguide (Strength Through Yoga) to help improve strength in body and mind whilst taking into consideration common postpartum problems.
• Low back ache
However, even if you don’t have any symptoms it is still important to strengthen up your pelvic floor muscles again.
The exercises I’ve included below are safe to do immediately after having a baby (once you’ve passed urine for the first time) and are a great way to start to reactivate your core muscles and prevent longer term problems.
1. Prolapse & incontinence Prolapses involves the organs of your pelvis (uterus, bladder and bowel) dropping down into the vagina resulting in symptoms such as...
• A lump in your vagina • Problems passing urine • A feeling of heaviness around the vagina area, usually worse at the end of the day • Faecal or urinary incontinence Incontinence and prolapse happens due to a weakness of the pelvic floor muscles and supportive tissues. This happens during pregnancy and reduces the support of the pelvic area. The weight of the baby, experience of childbirth itself and a sudden increase in activity after giving birth can all weaken and overload the area. To address this, pelvic floor muscle strengthening is vital and symptoms can usually be improved with pelvic floor exercises. If you or a client suspects prolapse or has incontinence, we strongly advise speaking to a GP or a women’s health physiotherapist (speak with your GP surgery for advice on the
How to activate your pelvic floor... Take a deep inhale, then as you exhale engage your pelvic floor by... • Imagining gently pulling up your front and back passages (as if trying to stop yourself passing urine and flatulence) without clenching your buttocks or tensing your stomach. • Avoid a pushing down sensation. If this happens take a few deep breaths into the stomach to relax and try again. • Continue to breathe normally while holding the contraction for 5-10 seconds. Relax fully, and repeat ten times, a few times per day. Now try the same exercise but with quicker contractions. Inhale, then exhale to tighten up you pelvic floor fully and then release. Repeat ten times a few times per day.
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5 REASONS TO INCLUDE YOGA INTO YOUR EXERCISE REGIME D E U N I – Hannah Barrett T N O ...C To make sure you are activating your pelvic floor correctly, a women’s health physiotherapist can perform an internal examination and assess these muscles specifically. Prolapse is one of those things people don’t like to talk about, but it is a common postnatal issue. Know that if you are suffering from prolapse, you are not alone and help is out there.
2. Diastasis recti Diastasis recti is the separation of the abdominal wall. This happens in pregnancy due to stretching and thinning of the linea alba, which is the tissue that connects the left and right abdominal muscles. It has been suggested that 2-2.3cm (approximately 2 fingers width) above, around and below the belly button is considered greater than normal. The gap can reduce on its own within a couple of months, however it is still important to strengthen these muscles. The abdominals are essential for core control and function. If diastasis recti isn’t addressed, it may lead to low back pain, and you may be more susceptible to ‘mummy tummy’. Try not to worry as exercises have proved to be effective in treating most cases. Leading women’s health specialists are reporting that we need to focus on improving the tension of the linea alba and the depth of the gap, rather than specifically focusing on closing it. To do this, you need to focus on strengthening the transverse
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abdominal muscle How to activate your transverse abdominals... • Take an inhale, then as you exhale imagine your hip bones are magnets and are being drawn in towards each other and pull in your stomach gently as though you are trying to put on a pair of jeans. • Hold as you breathe normally for 5 counts. • Inhale to relax and then repeat ten times twice per day. We encourage you to see a women’s health physiotherapist if you have any bulging through the gap, continued
doming of the abdominals or pain at the gap that does not improve after 6 weeks postpartum.
3. Upper back pain Holding a newborn for long periods of time requires constant use of the upper back, neck and shoulder muscles and can easily provoke pain in the upper back and shoulder areas. Regular stretches and movements can help to ease pain in this area and prevent recurrent symptoms. Try this simple flow to help ease aches and pains.
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1. Arm and elbow rotations x 5 each direction
2. Shoulder and neck release x 3 repetitions
3. Cat cow exercise C-SECTION WARNING
Elbows moving in figure ‘8’s and infinity signs. Lead the movement from the upper back not the arms or elbows.
In sitting or standing look up and down, side to side and left and right gently.
For the first six weeks postpartum, only perform the cat movement (rounding the back) and return to a neutral spine rather than the backbend in cow pose.)
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CLARITY AND FOCUS – Darren TEbbenham impossible to do so. Indeed, when we spend so much time on social media our confidence through inappropriate comparison takes a pounding, and any chance of retaining any clear vision can be lost. The exact same is true for clients of course. They too are hit with so much content and differing perspectives on nutrition and weight loss for example, all claiming to be the best way, they too end up lost, overwhelmed and incredibly frustrated. So you get clear first; then help your clients get clear too!
It doesn’t matter whether one seeks success in sport, business, in one’s relationships, creating more wealth, or helping someone to lose weight, get fit or improve their health, there are two critical components that need to be in place.
The first is CLARITY.
One must get crystal clear with laserlike definition about the outcome one wishes to accomplish. Without this we set off with no clear end in mind and therefore cannot be proactive in our efforts to achieve it and are unable to, therefore, put first things first i.e. to prioritise doing the right things (Stephen Covey’s first three habits from 7 Habit of Highly Successful People).
we are trying to master (fitness, weight, business, marketing...whatever). You see vision creates emotion and emotion drives behaviour. When we procrastinate and invite doubt and uncertainty in, we sabotage success. But when we first get clear; create space in our programs with clients to get clear and indeed get clear ourselves, we take control of this first critical factor. Here’s the problem, though. Most people change their mind about what they like all the time, do not create a vivid-enough picture in the first place and allow other images and experience to blur whatever picture they do hold prematurely.
When it comes to success, clarity really is king!
When we get super clear we set off with purpose and purpose (or our why) is powerful.
Once clear, we create a vision. Since our brain can only think in pictures, this is really important. And even more so when we or clients otherwise possess quite negative images around the topic
Once clear we stop our wandering mind. But most Personal Trainers are hit with so much content and differing approaches to marketing and business today, it has become almost
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Less is more. When you keep things simple, people can understand.. But when we provide any more than they need we confuse them. This principle negatively affects sales. Just put yourself in the position of a potential client for a moment. Feel just how overwhelmed they must feel with high carb versus high protein versus calorie counting versus flexible dieting versus metabolic typing versus a whole array of messages from Slimming World, Weight Watches and a whole host of magazine celebrities telling about their stories of miraculous weight loss. Think how powerful a simple and crystal clear message is in their world. Getting clear about your own marketing message is really important in a very noisy marketplace.
The second half of the equation is all about FOCUS. Once clear we can and must focus. If getting clear is about our Intention, getting focused is about our Attention. The biggest reason people fall short (assuming clear first) is a lack of focus. Social media can alter our focus, reacting to every clients’ needs can do the same (as opposed to setting up a clearly communicated
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controlled system of communication for example), and distraction in all its forms, affects our focus. When it comes to our clients, if only they could stay focused enough for long enough it actually wouldn’t matter that much about the details of what they were actually doing, they would accomplish great results. Indeed, often they look for a new and shiny solution when the problem isn’t what they are to do but whether they do it i.e. see it through. For clients other important stuff like their job, family and friends all can create a distraction, never mind the more strategic distraction they find just to avoid the hard work.
And this is why we must coach (and be coached) to help create clarity and remain focused (with the right strategy of course for the relevant success).
For more information on Darren or to find out more about his training programs please visit
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CAN NUTRITION COACHES GIVE OUT MEAL PLANS Upon completion of the BTN Practical Academy (Active IQ Level 4 Qualification in Nutrition Coaching) you are a qualified nutrition coach able to practice and help clients with their nutrition and lifestyle. Because of this, some of the biggest questions I get asked as manager of the BTN Academy are:What can a nutrition coach do, can a nutrition coach give out diet plans, and what’s the difference between a nutrition coach, nutritionist, and a dietitian? It’s my hope that this blog will give me somewhere to forward those who ask these incredibly sensible questions, so that I can provide a far more in-depth and informative response than I would ever be able to via email or a Facebook post. Good questions (either asked of me, or in your head before you found this blog) need proper replies, and that’s why this is here. The first thing you need to know is that a nutrition coach and a nutritionist are roughly the same thing. There are probably differences between the two that you could come up with, but these are by and large semantic arguments, and in reality the two terms could be used interchangeably. We prefer the term nutrition coach, though, as this (in our opinion) better defines what you do – you coach, rather than just talking/advising about nutrition – and it better delineates you from a dietitian or registered nutritionist, which I’ll get to in a moment. Next, although they both have very similar titles, nutritionists/nutrition coaches and dietitians do different things, and so the route you need to take to become one or the other is very different, too. We’ll look there to first start to outline the different roles The difference between a Dietitian and a Nutritionist? A dietitian is a highly qualified professional in the area of clinical or prescriptive nutrition. They are able to work in clinical settings where they will work to treat illness and disease such as diabetes, obesity and heart conditions, as well as working with people post-surgery, post-heart attack or during chemotherapy. They can also prescribe things to people, meaning they can tell them exactly what to do in order to solve a particular problem, much like a
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doctor will. A dietitian can, for example, tell someone with a renal disorder exactly what to eat; or indeed tell their doctor what to feed them. In the UK you’ll usually find dietitians in the NHS, in schools, at sports teams or in clinical settings. They can also get involved with setting guidelines for public health, and will therefore often be found working at places like the Scientific Advisory Committee on Nutrition (SACN) or Public Health England (PHE). Finally, sports dietitians are generally affiliated with sports teams or clubs, and they will focus on improving athlete performance, recovery and overall health. Dietitians have completed extensive training (including specific degrees and, typically, masters degrees or PhD’s) and must register and comply with the Health and Care Professions Council (HCPC). “Dietitian”, therefore, is a protected title and if you’d like to become one, the only path is to go to university. For many that isn’t feasible, though – and most people interested in nutrition aren’t actually interested in working in clinical settings or with government bodies, anyway. Most people want to get in on the ground and help everyday folks eat a little better – that’s where the next profession comes in.
Being a (good) nutritionist or nutrition coach... Good nutritionists/nutrition coaches are individuals with a great understanding of the science of nutrition, who are able to provide evidence-based, non-prescriptive advice to clients without looking to treat or cure disease. These individuals typically – though not always – work in freelance positions as a coach or personal trainer, or for small organisations in the private sector. They will generally focus their attention on things like fat loss, muscle growth, general health improvement, family eating and sports nutrition. Essentially, a nutritionist or nutrition coach is there to help someone explore food and its relationship to their health and wellbeing by informing them of the current research and its implications for what they do day-to-day, though some nutritionists will also focus on the aforementioned body composition or sports performance niches (typically, these individuals will have undergone training as sports nutritionists, or done a course that contained sports nutrition, like the BTN Academy). Nutritionists can help people understand the way that food affects their weight and general health, then assist them in coming up with a plan that is at the same time
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adherent to the general guidelines that apply to everyone, and bespoke to the individual’s needs. They aren’t able to look to treat or cure disease or advertise their services as doing so, though of course it may be that some conditions improve as a side effect of general lifestyle improvement.
ensures (as much as is reasonably possible) that you know what you are doing, you adhere to the body’s strict guidelines and you stay up to date with CPD, some organisations looking for a nutritionist may only accept applications from those registered on such a register.
The titles “Nutritionist” and “Nutrition Coach” are NOT protected, meaning that no qualifications are required to be one, but it’s definitely the case that training (including but not necessarily university education) is a very good idea, and is often a prerequisite to get insured. Alongside this it’s certainly the case that many people working in this area provide bad (often non evidence based) advice to clients, and so while it’s not technically true, the BTN Academy hold the position that undertaking high quality education prior to working in this space is absolutely essential.
Alternatives include the organisation BANT which tends to specialise in more fringe, alternative therapies (some of which are legitimate, some of which are not – see my blog on adrenal fatigue for more info on alternative health). For nutritionists wanting to work with individuals in the general public, this option is rarely something you will need to worry about so long as you are qualified and insured to practice – indeed many extremely successful coaches, because they did not get qualified through university education, aren’t registered. It’s not something that will hold you back unless you want to work in the kinds of areas noted above.
Some nutritionists (especially those looking to work in familial health, or with schools or specific populations like pre and post natal women) may also register with voluntary registers, such as the one held by the AfN, the Voluntary Register of Nutritionists in order to become an Associate, or Registered Nutritionist (both soon to be protected titles). This doesn’t qualify you to do anything different; but because it
Insurance for nutritionists tends to cost around £100 per year for public liability, and most insurance companies that cover selfemployed folks will cover you so long as you pay attention to the following paragraph: Being qualified in some manner is not needed, but what IS required is an understanding of what you’re actually doing
- and of course completing a Nutrition Coaching Qualification like the BTN Practical Academy will make you absolutely watertight as far as legality goes. Note above that I am talking here about “Good Nutritionists…”; that’s deliberate. Being a nutritionist 20 years ago made you a rare breed, but now anyone with a large Instagram following who has ever baked with protein powder is a nutritionist (or nutrition coach, or any other title that the individual feels properly describes what they do). This has left the door open for a great deal of hucksters, con artists and well meaning folks that try really hard but don’t actually know what they’re doing. Cynics would say that the former is the most common form of bad nutritionist, but in my eyes it’s probably the latter – remember Hanlon’s Razor: “Never attribute to malice that which is adequately explained by incompetence”. Nutritionists and Nutrition Coaches, therefore, will typically fall into three categories: Hucksters who will sell anything to make bank. These guys aren’t really the focus of this article, and I hope they stand on an upturned electrical plug.
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CAN NUTRITION COACHES.... D E U N I T N ...CO People who want to be great nutritionists, but due to the complexity of the role and their lack of overall ability they struggle, give impractical or ineffective advice, and usually end up moving on to do something else...
Good nutritionists who have completed some kind of course designed to teach them what’s what. The purpose of the BTN Academy is to turn category 2 people into category 3, or to help category 3 stay on point with their practice by offering CPD and a qualification to boot. It’s a simple fact of free market economics that businesses that can provide a service their target market want, at a price they are willing to pay, and that fulfils expectations, will succeed. Those businesses that fail to do any of these three will fail. If you’re an ineffective nutrition coach then you can practice, you can be insured, but you will likely become another statistic in studies about startup businesses that don’t make a profit (the average career length of a personal trainer is 18 months, just to add some context). Nutritionists are a real luxury for those that can afford them, and so while it’s easy to start calling yourself a nutritionist, if you aren’t getting results for your clients they won’t stick around. What we do here at BTN is provide you with the tools needed to succeed when working with clients to improve their nutrition. For that you need an in depth understanding of nutritional science as it applies to the demographics with whom you may work, an appreciation for the practical application of that, and a good amount of knowledge around behaviour change, communication and client psychology. Nutrition coaches aren’t the food police, nor are they all mighty experts that dictate their clients’ actions from a pedestal - they are the people who are best placed (due to increased exposure time with clients) to help someone alter their food habits, but to do that you need to have everything that you need at your disposal. So what is better, being a dietitian or being a nutrition coach? Well, that’s largely a matter of perspective, of overall aims, and of who you ask – as well as by what metric you are judging.
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If you want to work with clinical people, folks with diseases or severe gastric issues or eating disorders, people pre and post surgery or people who need to lose weight in order to see next Christmas, then being a dietitian is for you. This is also the career path to take if you want to get involved with widespread public health initiatives and government guidelines.
Being a dietitian, unfortunately, also comes with its downsides. Aside from the obvious 3-6 years at university (depending on whether you do an MSc or not) you need to consider the large amount of red tape. Official guidelines change extremely slowly, and therefore it’s very likely that a dietitian may find him or herself unable to offer the advice they feel they should. You only need to look at the current public health focus on demonising sugar, the conflation of ‘enough protein to avoid deficiency’ and ‘the amount of protein optimal for each individual’, or how long it was before ‘healthy fats’ was added to the Eatwell Guide to see that this may be a frustrating environment. Individual dietitians are not compelled to adhere to these guidelines, of course, but it is encouraged, and is the norm. Moreover, those who want to help governments alter their approaches will find that it can take a decade longer than you would expect to see a shift – this can be extremely demotivating. As a nutritionist or nutrition coach, you are not held to such strict rules (though registered nutritionists can be to an extent) and so you are free to alter your approach as nutritional science comes forward. This DOES mean you need an extremely good understanding of biology and physiology so that you can use proper critical thinking when assessing new information, and it certainly helps to have a few well-read textbooks on your shelf, but having the ability to increase your protein recommendation to more than the UK Government guidelines’ standard level when the research consistently supports doing so is highly freeing. Increased contact time with clients also means you can make an impact quicker, while still operating within your remit. On the downside, nutrition coaches really need to make sure they understand their scope of practice. We are not able to prescribe anything or try to cure anybody of anything, meaning that we need to
discuss the facts and offer suggestions, but the final decision is up to the client. This is the difference between writing “supplements: X, Y, Z” at the bottom of a nutrition plan, and saying to a client “because you really don’t like oily fish, it might be worth looking at a fish oil supplement. EPA and DHA do this and that, and here’s some literature to read on it. If you’d like a recommendation of a particular kind to go for, let me know”. We’re also not able to diagnose anything, or work with someone who has serious health issues. What we ARE able to do is refer someone to a medical professional (for example a gastroenterologist to check out digestive problems, a psychologist to work on someone’s binge eating, or simply a GP for some blood tests to rule out suspected deficiencies) and then work with the client on carrying out that professional’s recommendations. Essentially, being a Dietitian allows you to work with those who are in clinical or medical settings, being a Nutritionist or nutrition coach allows you to work with members of the general public wanting to improve their health, weight and performance. Being a Dietitian requires university degrees and HCPC membership, being a Nutrition coach requires nothing. Being a good Nutritionist, however, takes a lot of study. That’s why the BTN Academy is 12 months long and as extensive and challenging as it is – our students often report that they weren’t expecting the sheer amount of quality information that they are given, and they consistently tell us that our course is one of the best things they have ever done. Our mission isn’t to just give people a little education, we aim to make you a great nutritionist, and we have to say that our Academy alumni are a testament to that fact. So - can a nutrition coach write meal plans? One area that people have debated for years, especially after a REPS statement put out to personal trainers some time ago is, “can nutrition coaches give out meal plans”. The answer, as is almost always the case, is yes and no. The primary difference between the two positions lies in the definition you give for a meal plan, so let’s start by defining the kind of meal plan a nutritionist or coach absolutely cannot give out.
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Meal plan version 1: The coach writes out a day (or if you’re lucky a few days) worth of food in a menu format. This may either take the shape of “Meal 1 – Oats and a protein shake, Meal 2, Fish and rice….etc” or the coach may have done some homework and will give you the quantities of food to include and sometimes even the macros. The client then follows (or doesn’t), eats the food (or doesn’t), and does or does not lose weight depending on the effectiveness of that plan and their adherence. Nutritionists and nutrition coaches can’t do this because this prescriptive nutrition. To be able to prescribe you need to be registered with an official body (HCPC) that keeps really close tabs on your performance. This is for a number of reasons, but it primarily boils down to the fact that as soon as you tell someone what to eat you are simultaneously determining what they do not eat, and this leaves people open to nutritional deficiencies or simple nutritional imbalances if you don’t know what you’re doing. You may know exactly what you’re doing – but if you spend enough time on YouTube you’ll be able to service a boiler; doesn’t make it legal without proper registration. Another issue here isn’t a legal one but a practical one. This prescriptive practice limits clients’ adherence ability and also provides them with almost zero autonomy. After the process is over, they are likely to return to old habits because they haven’t
learned new ones – unless you call following a plan that is provided to you a habit. Meal plan version 2: This is the method we fully describe on the BTN Academy. Very briefly it involves including the client in the process of designing their weekly menu, it involves a degree of flexibility and preference, and it involves a full explanation of why everything is as it is. What you are doing is giving a client a starting point – a Launchpad from which to begin their journey to a position of greater autonomy. If someone really isn’t able to manage their nutrition at all then giving them more general guidelines can often leave them unable to start – so this approach (while not being right for everyone) is a perfect approach for true beginners. This is not a prescriptive plan, it’s assistance in planning – and it’s an incredibly powerful educational tool which can be profoundly effective both long and short term. There is nothing wrong with giving someone a meal plan, it simply comes down to how you do it, why you are doing it, the language you are using with a client when implementing it and the means by which you design it. In our eyes the real blowback against meal plans stems from years and years of unqualified coaches using approach 1 (or potentially a little bit of industry elitism). If you’re using method 2, however, the picture is entirely different.
nutrition coach? Get the right training. The BTN Academy doesn’t just teach you some nutrition and hand you a qualification. We teach you how to work ethically, effectively and in an educational manner that will empower your clients, rather than just telling them what to do to get leaner. If you want to coach everyday people to be more awesome, lose weight, get healthy, improve their body composition, improve their sports performance, have a better relationship with food, and thrive with their health then be a nutrition coach. The only caveat is: be a good one, get the right education, get the right insurance, and practice ethically. Sure, legally you don’t HAVE to do this, but whether this industry has effective regulation (yet) or not, people should still be getting the right training to do their job - period. If you feel like being a Nutrition coach is something you would want to do (or you simply want to learn a ton about nutrition), why not check out our online nutrition course: The BTN Practical Academy (Active IQ Level 4 Qualification in Nutrition Coaching)? In my opinion, it’s one of the best investments you’ll make, and one of the most rewarding careers you can have.
So how can I become a good, qualified
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NEVER TOO LATE TO PREVENT ILL HEALTH... Across the OECD, childhoodvaccination rates are, on average, above 90% whereas flu vaccination rates among people aged 65 and over are, on average, just above 40%. However, of an estimated 44,000 annual deaths from the flu in Europe, 77% occur in those aged 65 and over. As such, there is a clear need for a shift in health systems that supports preventative action across the life course. ILC-UK argues that it is never too late to take preventative action and that adults in mid and later life must be included in health promotion programmes.
Among those aged 50 and over in high and high-middle sociodemographic index countries, at least 16% of years lived with disability are attributable to largely preventable diseases Following continuous demographic change over the last decades, 26,958,009 years will be lived with disability due to largely preventable diseases ILC-UK launches international programme of work to encourage prevention across the life course alongside World Health Assembly today There is already a consensus that preventing disease and limiting longterm illness and disability are both good for our health and will play an important role in supporting the economic sustainability of health systems. However, past decades have seen a continued focus of preventative interventions in early life, with too little
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attention focused on preventing ill health in later life. To this end, the International Longevity Centre UK (ILC-UK) is launching an international programme of work exploring “Prevention in an Ageing World”, alongside the 72nd World Health Assembly today. Initial research findings reveal that among those aged 50 and over in high and high-middle sociodemographic index countries, at least 16% of the total number of years lived with disability for all diseases are attributable to largely preventable communicable and noncommunicable diseases. As demographic trends continue, the ILC-UK’s analysis suggests that 26,958,009 years will be lived with disability, resulting in tremendous losses to wellbeing and productivity. Approximately one-tenth of the total number of years lived with disability can be attributed to cardiovascular disease alone, of which 86% of those affected are aged 50 or over.
Such interventions include targeted screening programmes to identify a disease early, preventative medications, supporting people to adopt healthier lifestyles, vaccinations against communicable diseases, supporting people to manage longterm conditions in ways that improve their wellbeing and help them to enjoy more active, longer lives. Over the coming year, ILC-UK will engage in an international programme of work to influence and shape the discourse on prevention and promote preventative action across the life course through research and stakeholder engagement across the globe. Baroness Greengross, Chief Executive, ILC-UK, says:
“While prevention spending does not tell the whole story, governments need to ensure that their stated commitments to promote health and wellbeing are backed with action.” “The longer-term gains from prevention are often not seen for years, even decades, after investments are made. The true
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impact of our current failure to invest in prevention across the life course could well be decades of additional health and economic burdens in the years to come.” Dr Naoko Yamamoto, Director General for Populations, World Organisation, said:
AssistantHealthier Health
“Health is crucial to how we experience older age. Most of the health problems that confront older people are associated with long term conditions and declines in physical and mental capacity.
Many can be prevented or delayed by engaging in healthy behaviours and providing person-centred and integrated care” “And even for people with significant limitations in capacity, supportive environments can ensure that they live lives of dignity and continued personal growth.”
Contact For press queries, please contact Lily Parsey on +44 7400 294 694 or lilyparsey@ilcuk.org.uk
About ILC-UK The ILC is the UK’s specialist think tank on the impact of longevity on society, and what happens next. We believe society has to adapt now so we can all enjoy the benefits of longevity. We want a society that works for everyone, regardless of their age. We know the numbers. We know the challenges. What happens next will define us for generations.
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VEGANISM AND EXERCISE THE FACTS YOU NEED TO KNOW – Martin Hamer, The Training Room
that occurs in regard to nutrition when following a vegan diet is protein consumption and where this protein will come from. Protein is at the forefront of many nutritional strategies and for good reason, as it has a host of benefits from improving muscle growth and repair to assisting with muscle contraction and the transportation of other proteins and compounds within the body, such as haemoglobin.
According to The Vegan Society, the number of vegan Brits quadrupled between 2014 and 2018, rising from 150,000 to 600,000, with other reports suggesting there could now be as many as 3.5 million vegans in the UK. What’s more, sign-ups for Veganuary – where people go vegan for the month of January – doubled in 2019, with 250,000 people getting involved. In the midst of a vegan boom, Martin Hamer, Tutor for The Training Room, takes a look at how a vegan diet can be both beneficial and challenging to an individual’s body composition goals and fitness aspirations.
What’s a vegan? In short, the definition of a vegan is “a vegetarian who eats plant products only.” Basically, this is someone who refrains from consuming or using
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animal products and is completely against any practices that may bring harm to animals.
Veganism & the fitness industry Within the fitness industry, there are many hotly debated topics, and the vegan diet is no exception. Hopefully, this article will give you opinions from both sides and allow you to make an educated decision on your own nutritional choices and practices, while also providing information and insights you can use to support your clients on their health and fitness journeys.
Pros of a vegan diet When following a vegan diet, many people have outlined a number of health benefits such as lowering of cholesterol, increased energy and improved mood. One common theme
The good news for vegans is that there are a number of food sources that provide all the essential amino acids required to stimulate protein synthesis (part of the muscle building process). Sources such as soy protein, tofu, chickpeas and buckwheat contain many of the amino acids to ensure the individual is keeping protein levels elevated throughout the day. I would recommend aiming for 1.5/1.8g protein per kg of body weight for basic improvements in body composition. Another benefit of following this vegan approach is related to the biopsychosocial model for health and wellness. By going vegan, you become part of a community with other likeminded people where you have the potential to make new connections and friends. This can help improve someone’s cognitive function, mood and overall productivity.
A delicious whole food vegan meal Add a handful of buckwheat pasta to green salad and sprinkle with hemp seeds. Top this with strips of baked tofu and accompany with a vegan dipping sauce of your choice. Packed full of protein, carbohydrates, fats, vitamins, minerals and phytonutrients, this is a
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healthy and well-balanced meal that I think you’ll love.
Cons of a vegan diet As mentioned, there are two sides to every story, and adopting a vegan approach to improve health and wellness is no different. The main argument here is the amount of education required on the individual’s behalf to ensure they are hitting the correct protein requirements and, more importantly, the essential amino acids. Foods such as fruits, nuts, seeds and beans are often consumed via this approach, but they fail to include all the essential amino acids such as leucine and lysine which are vital for
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VEGANISM AND EXERCISE D E U N I T N – Martin Hamer ...CO
muscular development. This results in the individual having to consume a wide variety of foods to ensure protein numbers are hit. On the surface, this is not a bad thing, however, if they are not educated within this area, they may struggle with what combinations of foods complement each other. For example, a diet that is incredibly high in vegetables may be limiting the essential amino acid, methionine. Foods that would complement this diet would be a variety of nuts and seeds. So, the main issue here is that individuals (your clients) may not possess the correct knowledge to ensure their diet is full of complete proteins. As well as this, a diet that has to be extremely varied may also have financial implications which could be another limiting factor to this approach, however, when someone
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feels strongly enough about something – and it speaks to their moral compass – they’ll usually find a way to make it work.
Final thoughts Veganism is becoming a huge topic within the fitness industry, creating plenty of discussion around whether or not people should begin to adopt a vegan approach for improved health and wellness. This article is just the tip of the iceberg, covering a few basic points on the arguments for and against this strategy, but, as the famous saying goes, “methods there
are millions, principles there are few, identify the key principles and you can apply any method you want.”
To conclude, here are a number of key principles for vegans to follow, regardless of whether they’re looking
to pack on muscle or lose a few pounds... • Adherence is key • Keep protein intake high • Plenty of fruit and vegetables • Avoid processed foods • Adopt sleep and recovery strategies • Don’t have tunnel vision - what works for you may not be suitable for someone else
Whether you’re a vegan or not, a balanced diet, dedication to your exercise and nutritional programmes, and striking a balance between work and rest, remain the key factors to fuelling a successful exercise habit. Good luck!
nutrition
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nutrition
YOU ARE NOT THE EXPERT...
When people work in a coaching capacity they put themselves in a role not to dissimilar to that of a doctor: the client comes to us with a problem, we tell them the solution, and (hopefully!) they go off and do what they need to. This is the information surplus/deficit model, where the problem is simply that one party doesn’t know what they need to do, and so they need another party to fill in the gaps. This is NOT how fitness coaching works, which is why one of the first lessons we teach on the BTN Practical Academy, our Active IQ Level 4 Qualification in Nutrition Coaching, is ‘The Role of a Nutrition Coach’. It’s rare that our clients don’t know what they should be doing, at least on some level; you have probably never met a client that doesn’t know deep pan pizza isn’t a great food to be consuming regularly when trying to reduce their bodyweight. No, most clients don’t need to know what a healthier diet is when they start out – though some refinement may be needed – they need to know how to fit a healthy diet into their lifestyle.
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For this they need to know how to fit the foods they enjoy (and can afford, can cook, and can convince their family to eat) into their schedule, which will include unexpected long days at work, holidays, parties, meals out, and a host of other things-thatneed-to-be-worked-around. And here’s the thing – nobody will ever know how to do all of that better than the client in front of you. Your client knows their preferred foods. They know their schedule. They know the foods in restaurants that they’re happy to order…but that doesn’t mean you can’t help here. Coaches are a really important part of the picture, just not in an ‘education’ role for the most part. Instead the role of a coach should be to act as a sounding board, an advocate, a devils’ advocate and at most a guide. When your client is struggling to stick to a dieting approach ask them why, ask them what it is that triggers non-adherent behaviour and what they get out of it. Why did they eat the cookie? What did the cookie give them that nothing else could, and that they
needed at that moment? How did they feel during and after they ate it, and looking back what do they wish they did? If they are glad they ate it, then great – that’s their decision to make while being aware of the compromise they were making with their results, but if not? Then they can suggest an approach that may work the next time. You can then talk around it and mould a clearer, more actionable picture of ‘the better way’ for them to work with. This empowers the client to make their own choices, to determine their own path, and to think critically about their own behaviour. By treating the client as an expert in their own life, and by simply asking the right questions, you have shown them that they are capable of changing their habits, thought processes and choices without the need for an expert to tell them what to do. And only by empowering people to make their own choices do we enact our goal as health and fitness coaches: we help them change for life.
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are you looking for research dosed supplements? Introducing
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nutrition
OLYMPIC GOLD MEDALLIST
SHONA MCCALLIN BECOMES PERFORM BETTER AMBASSADOR this with the vast amount of recovery and training products they have available. A personal favourite of mine is the PB Mini Bands which I use almost daily pre-sessions to activate muscles and strengthen weaker muscles to help prevent injury. The staff behind the Perform Better brand are super friendly and knowledgeable and have really helped me get the best out of myself as an athlete.” Perform Better Director, Mark Gladwin said: “Perform Better specialise in Elite Sport and who better to represent this than Shona McCallin, an Olympic Gold Medallist. We are privileged to work with Shona, and have enjoyed being part of her recovery in 2018, we hope Perform Better can assist Shona in achieving her PB in her career. Perform Better have teamed up with Olympic Hockey Gold Medallist, Shona McCallin for 2019.
and recovery, in addition to flagship items for tournaments, tours and events.
Shona McCallin is a member of the Team GB Hockey Team, an Olympic Gold Medallist from Rio 2016 and has been awarded and MBE. Shona trains full-time with the English national team. She achieved her 50th combined international appearance for Great Britain and England during the Rio Olympic Final. The team created history and won Great Britain’s first ever Olympic Gold medal in women’s hockey.
As an ambassador for Perform Better Shona McCallin will engage with audiences about her elite training and the benefits of using the specialist Perform Better equipment, as well as attending key events, seminars and workshops in the industry with the Perform Better team.
McCallin is the first hockey player and Olympian to join the Perform Better Ambassador Programme, which was launched in the summer of 2018. The programme supports professional athletes with key equipment for training
Speaking of the announcement Shona McCallin said: “Olympic level hockey is all about the small margins whether that be technically, tactically, physically or mentally. With regards to physical performance and recovery, I’ve always been a strong believer small things and attention to detail make a big difference.
“Perform Better have identified women’s sport as a key area of growth over the coming years, and we are very keen to support female athletes in reaching the top of their game, Shona is an important part of this for us.” Perform Better are the UK’s most innovative supplier of Performance Monitoring and Training Equipment specialising in meeting the needs of the Professional Sports, University and Schools markets in the UK and Europe. For more information on Perform Better please visit performbetter.co.uk or call 01926 813916.
“Perform Better have helped me with
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WHEN WE ARE THE BIGGEST OBSTACLE
HOW TO THINK DIFFERENTLY TO WIN IN BUSINESS AND LIFE... By Sean Greeley, Founder and CEO of NPE. Regardless of strategy and tactics, a lot of people get stuck because they aren’t internally aligned to confront and move forward as the situation requires of them. The goal of this article is to share a process you can use to shift internally when you need to confront uncomfortable work. This process will show you how to realign internally (mentally and emotionally) to clarify your thinking and release the necessary energy to overcome the blockers and move forward toward your goals. Over the last 13+ years, I’ve logged well over 10,000+ hours leading, advising, consulting, and coaching 45,000+ fitness professionals and business owners in 96+ countries to grow their business to the next level while creating a better life for themselves and their families. With 100% certainty, I can tell you that at every level of business growth and development (from start-ups to 1 million to 300+ million in annual revenue), the biggest obstacle to making progress is always ourselves. We want success to be a question of simple bottom line execution of tasks to drive results… HOWEVER, SUCCESS IS RARELY THAT SIMPLE. MOST HUMANS (myself included) ARE OFTEN STANDING IN OUR OWN WAY. Sometimes we’re aware of this. But usually we’re not. In either case, the BEST opportunities we’ve got to grow include 1) work on increasing our awareness and understanding of what’s going on within ourselves, others, and the environment around us 2) shifting internally (then externally) as needed to accelerate velocity with achieving our goals. Here some powerful strategies and processes you can use to do just that:
1. Check your mindset When facing a challenge… ask yourself… What’s your current mindset? The foundation for success, especially in working through any big goal or overcoming
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a challenge in your way, is adopting the right MINDSET.
Be grateful for the cocoon and the opportunity to grow stronger, break free, and FLY.
And by mindset I am referring to how you are THINKING and LOOKING at a situation, along with how you are SHOWING UP with your attitude, energy, thoughts, and emotions to engage.
When we stop fighting, blaming, and operating from a place of fear… and shift to embracing an attitude of LOVE, enthusiasm, and passion for the process… we are in the right place to not only make the good stuff happen, but to enjoy the journey.
The good news is simple (not easy, but simple). All you have to do is pause, take a step back, ask yourself a few questions, reflect on your answers, then (if needed) make some decisions to shift. Because you are usually stuck within a box of your own making, it takes an openness and willingness to challenge our existing thoughts, beliefs, and initial emotional reactions. It’s also VERY helpful here to consult with others who can share a different perspective for you to consider. This is where you don’t want to just listen to people who tell you what you want to hear. While this often creates initial mental and emotional ‘discomfort’ (your ego wants to be right!), it’s VERY important to surround ourselves with others who can challenge our current thinking. If your thinking is accurate, it will stand up to the challenge. If not, then you’ll then have the opportunity to better align to face the challenge head on (you of course must be willing to do so, regardless of the discomfort this will likely create for you).
2. Be Grateful Whatever the gap between where you are right now and where you want to be, there is ALWAYS an incredible growth opportunity in front of you. And GROWTH is really the best stuff in life. The winnings are great and fun. But the internal TRANSFORMATION process that allows you to become the person (business owner, human, husband/wife, mom/dad, friend, etc.) you want to be is the GOLD. Caterpillar – Cocoon – Butterfly.
Gratitude coming from a place of authenticity is a powerful emotional tool to dispel negativity. But it’s a good start. Your next step is commitment.
3. Be Committed What are you committed to, really? How committed are you? How bad do you want it? These are great questions to refocus and centre us. Regardless of your current circumstances, here’s the bottom line: When you are committed, you can never lose… you can only quit. You will forever face setbacks and challenges along the way to accomplishing big dreams and goals. Sometimes it’s easy to plow through them. Other times it’s not. And when we face challenges that feel very heavy (and a lot of this is really rooted in your mindset and emotions, which are rooted in your ego and perspective), you will eventually find yourself questioning “Is this really worth it? Do I really want this? Am I actually willing to pay the price required for success?” And if you decide to continue… you’ll need to recommit on a new level to your goals. You’ll need to increase your intensity of focus and effort. You’ll need to rework your schedule, time management, focus, discipline, and more. This will require shifts within you. Some of which
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might feel uncomfortable (go back to #1 when this is the case!). Welcome to transformation! Remember… if it really matters, and you’re really committed, then don’t quit! This is where the magic happens!
journey. The best things in life don’t happen in one week. You don’t hit three workouts in a row and all of a sudden wake up having accomplished all your fitness goals.
NOT in avoidance, but in enthusiastically embracing the challenge and opportunity in front of you to grow.
We know and remember this when coaching fitness clients. Why do we forget it when working on other big goals in business (and life!)?
Regardless of the time and effort invested or required, when you keep going… you will get there (somewhere different than here) eventually!
We must balance our drive and commitment to move forward with patience for ourselves and others (and working through shifts in our environment).
4. Be Patient
5. Smile
I don’t know many patient early stage entrepreneurs. I also don’t know many patient later stage entrepreneurs.
Sometimes it really is this simple. Try it.
That’s because entrepreneurs don’t accept the default path. Refusal to just accept things as they are is a key ingredient in what drives entrepreneurial business owners forward. BUT that energy and drive must be tempered with (usually uncharacteristic) patience on the
Smiling, laughing, keeping a sense of humour about you keeps us in the right place to make heavy things light.
Summary Mindset matters more than we think, because our ability to execute consistently over time and tackle “heavy problems” directly flows from our internal commitments. When blocked, check that you’re not standing in your own way–that you properly align your thoughts, feelings, and attitudes required to best move forward with the work to be done. Remember gratitude can quickly realign our attitudes and make what seems like a long slog through the mud into a growth opportunity to move forward. Commitments — making them, keeping them, and remembering them — means you can’t be defeated, only quit. And transformational change doesn’t happen overnight, so practice patience, remember to SMILE, and have fun on the journey!
And you will need this skill, because going after big dreams and goals will require you to embrace heavy things often.
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travel
TRANSFORM YOURSELF IN PARADISE... Velaa Private Island launches transformational body reset
One of the finest private islands in the world, Velaa Private Island is
more than just an island paradise – the luxury resort is launching a comprehensive and personalised programme that includes medical consultations with state of the art body analysis along with targeted treatments and skilled advice. Following a combination of heart rate tests, breathing analysis and a body weight breakdown with the on-site doctor, a nutritionist and a fitness instructor who will then craft a wellbeing experience that is powerful and completely bespoke. This includes the use of an advanced analysis system, InBody770 to capture a full breakdown of muscle fat and body composition to tailor make an effective of workout regime for maximum results. And using state of the art technology
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Lipo HIFU, a non-surgical alternative to traditional liposuction it uses highfrequency ultrasound waves to destroy fat cells and tighten the skin. Guided every step of the way, the Velaa Private Island transformational experience targets mental, health and physical wellbeing and cleanses the body from toxins, helps to improve BMI, body water balance and visceral fat level which educates participants on their body shape and muscle mass ensuring they leave the island with a complete understanding of their mental and physical health. The achievable programmes includes unique fresh and healthy meals devised for each individual by a nutritionist to help guests in their weight loss. Consisting of three parts, this Energising
Programme includes a personalised consultation, fitness regime with detailed post-stay follow ups so each individual is guided in the right direction to achieve their personal goals. Alongside cardio exercises including running, spinning, HIIT, strength and circuit training are mindful offerings such as yoga and meditation whilst being located on one of the most exclusive islands in the world; guests can also take full advantage of the fitness facilities including tennis and squash courts, swimming pools, water sports and golf academy. Whilst embracing a holistic approach to wellness, the My Blend by Clarins Spa provides a selection of Asianinspired therapies including Ayurveda to enhance and promote health and longevity.
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Unquestionably one of the world’s finest resorts, Velaa Private Island offers breath-taking views, a strict no drone rule, ratio of 1:8 guests to staff and a promise that no request it too big or small. And with this new tailored experience, Velaa Private Island is a taking things one step further and leading the way towards the ultimate in wellbeing. The energising programme at Velaa Private Island starts at £530 a day. Programmes include specialist consultations, wellness and gym activities, spa treatments, nutritional supplements and a spa gift hamper. For more information or to book your ultimate escape of luxury solitude, please visit...
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LEARN YOUR WAY AROUND SOUTHEAST ASIA Making Chocolate & Cambodian Cooking to Meditation Masterclasses
Whether it’s to soak-up the secrets of another culture, take home a brandnew talent or whip-up a local dish, learning holidays continue to soar, as 68% of global travellers look to take a trip that involves learning a new skill*. With diverse landscapes, culture-rich regions and vibrant cuisine, there’s no shortage of skill-filled breaks in Thailand and Cambodia, offering inquisitive travellers the chance to acquire a new art; whether it’s mastering meditation in Krabi, cooking up a storm in Siem Reap or practising sun salutations on the sand in Hua Hin.
The Art of Meditation
Become a Master Chocolatier
Sofitel Krabi Phokeethra Golf & Spa Resort
SO Sofitel Bangkok
We live in a connected, busy and stressful world, with more travellers searching for ways to re-connect with themselves, and the nature around them. Krabi Sofitel Phokeethra Golf & Spa Resort, a tranquil escape on the shores of the Andaman Sea, offers guests the chance to master the art of mindful meditation under the guidance of a trained master. Wake before sunrise, don your white uniform and head to the local hilltop temple, a short drive from the hotel, where you’ll learn more about Buddhism and the history of meditation. After being guided through a 30-minute session, head back to the hotel and take your relaxation poolside with a healthy lunch in Koh Poda restaurant.
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The business hub of Bangkok is an unlikely place to bump into a chocolatier, but at the urban-luxury SO Sofitel Bangkok, you can meet several skilled chocolate-makers and decorators. Situated on street-level of the Monsieur Christian Lacroix-designed property, the innovative Chocolab is brimming with chocolates from Bonnat, the world’s oldest chocolatier. Join daily masterclasses and learn the craft of chocolate making, before creating unique and colourful dishes, from chocolate burgers to intricately decorated houses. Enjoy your creations with a cocktail in Mixo, a chic bar with unrivalled views over the Bangkok skyline.
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Tai Chi at Sunrise
Cambodian Cookery Classes
Muay Thai
V Villas Hua Hin
SO Sofitel Bangkok
Vie Hotel Bangkok
Known as moving meditation, Tai Chi is the art of unhurried, soft and controlled movements, paired with calming breathing techniques. Reap the rewards of Tai Chi, proven to reduce stress, relieve pain and enhance sleep, at the exclusive V Villas Hua Hin.
Learn more about Cambodian cooking at the iconic landmark hotel, Raffles Grand Hotel d’Angkor - the only property authorised to cook, serve and teach the Royal Khmer cuisine.
Proven to increase core strength, mobility and limber-up joints, Thai Boxing, or Muay Thai, is the ideal way to release the stresses of everyday life.
Join one of the sunrise group sessions, or arrange a one-on-one lesson, to master the ancient movements. With views over the sugar-white sand of Hua Hin adding to the serenity, private sessions can take place on the sun-dappled deck, on the beach or in the privacy of your villa.
Head into the bustling local market with a seasoned Chef and learn about the flavours, aromas and textures of these delicate and distinctly light dishes. Back at the hotel, don your Chef’s hat and learn how to prepare and cook a menu of specialities, from a Royal Khmer Curry and Fish Soup, to Lok Lak, succulent beef fried with locally-sourced vegetables.
Compliment your newly learned art with a private yoga session, traditional Thai massage or healthy smoothie by the infinity pool.
Feast on your freshly-prepared dishes in the hotel’s lively landscaped gardens, with views over Cambodia’s largest, and most iconic, swimming pool.
A boutique bolthole in the heart of bustling Bangkok, Vie Hotel Bangkok houses a state-of-the-art fitness centre and glass-fronted swimming pool on its 10th floor, with unrivalled views over the skyline. Book a one-on-one Muay Thai session with a seasoned trainer in the hotel’s Thai boxing ring, learning the twists and turns of this exhilarating combat sport. After a sweat-inducing lesson, prevent muscle tension with a Thai Massage in the tranquil Vie Spa. *Booking.com 2019 travel predictions.
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business
MOVEMENT CMT – escapefitness.com Functional fitness doing movement the right way. All too often we see people training with potentially harmful regimes for the longterm. It’s so important to use your body efficiently yet people repeatedly lift heavy weights or hit machines with weight stacks, with little thought about their body’s range of motion – locking their body into a singledimensional movement. Functional training is all about maximising performance by improving your range of movement and the structural foundation of your body. Exercising the upper and lower body simultaneously, functional training increases stability, strength and mobility – helping people to get fit for purpose, whatever that is in their day to day life. Functional training has been creeping up the popularity charts and is here to stay! This workout style is absolutely for everyone – whatever fitness goals you or your clients are aspiring to achieve – and as it doesn’t require fixed equipment, you can train pretty much anywhere. Through dynamic movements based on speed, agility, range of motion, core strength, and flexibility, you can perform a variety of workouts in even the smallest of spaces. That’s not to say there aren’t limitations – particularly those imposed on our bodies by our brains own protection mechanism.
Overriding our protective brain The range someone has in a muscle or movement isn’t determined by the length of the muscle itself, it’s governed by the central nervous system (CNS). When we do a movement like a squat, our brain may want our body to stop to protect the knee and hip joints. This is based on a perception of danger, skill, fatigue or diet. It’s where the brain may fear the movement being performed, thinking it may run the risk of injury or damaging the joint. The action it takes is to limit the point of power (or range) offered by the body. This is where Escape’s CMT comes into play – at the point where the brain wants to stop, something magical happens. The sudden impact of the Power Shot (the sound that’s created by the movement of
weighted pellets inside the Power Core) takes you that bit further in the move. The brain quickly realises that you will be safe doing this, and tells the body that it’s OK to increase range (or add a neural notch). This could be called a brain cuddle – and everyone likes a cuddle! The CMT is brilliant at playing with the CNS to achieve a greater range of movement. This is also advantageous if you want to produce power in a shorter range. We call this ‘end range engage’ and it’s brilliant for helping clients with hyper mobility to find a shorter range to produce power where they are normally in danger of going too far. This is at the heart of the ‘energy escape’ concept that is central to the CMT’s effectiveness. Although the concept is not, in scientific terms, a recognised theory, it is linked to the role of the peripheral and central nervous systems, and their ability to protect joints. Easy-to-learn movements deliver high heart rates. The four basic CMT movements - launch, throw, catch and punch - are all fairly simple to learn. As the names suggest, they are built around everyday movements that most people have already performed thousands of times. The force and power required to create the rapid change of direction in the CMT hits immediately, without impact on joints.
As soon as someone’s familiar with these movements they start to work out at higher intensity. High heart rates can be achieved in a person’s first CMT workout and none of the movements rely on high impact to supply the intensity.
Audio feedback informs & inspires The CMT has a unique audio feedback loop in the form of a sound that indicates the success of each movement. This sound is created by the movement of weighted pellets (‘Power Shot’) inside the Power Core. When you quickly change its direction it makes a sharp, satisfying ‘smash’. This audio feedback helps inspire users to maintain intensity, because any drop in effort will result in a less gratifying sound – a ‘swoosh’ rather than a ‘smash’! Coaches can hear the difference and demand more effort to create a louder, crisper sound. This is an effective way of managing fatigue and it’s an important part of creating adaptation (the results that clients want to see). There’s another way that the audio feedback helps people to maintain intensity. It gives the brain a series of distractions, taking attention away from the pain and effort, and focusing on the sound and the technique needed to maintain it. As a result, people don’t feel as tired during the workout as they might do without the sound effect.
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business
FLEXIBLE FITNESS SPACE IS THE THING OF THE 21ST CENTURY
Interview with sam Unadkat
change in the last 3 years?
With space at a premium in any major city in the UK one fitness entrepreneur is pushing the boundaries by opening WE11, a versatile, flexible fitness studio and gym in London. Available for smaller bookings, ideal for training clients when you don’t need a space of your own. We caught up with Sam Unadkat to find out more about WE11 and his new business venture
Q2: At what stage did you decide to open WE11? How did you find the niche?
from my frustrations as a gym user and consumer in the fitness space. I was previously a member of Virgin Gyms, but when my PT decided to go freelance, I wasn’t able to find another trainer at Virgin that suited me. I spent a year chasing him: we trained in the park, I snuck him back into Virgin, we even toyed with the idea of building a gym in my house. We finally ended up in a rough and ready freelance space out of Central London, that had none of the luxuries, but was also heaving and oversubscribed. The price for training with a PT is often steep, but the facilities available didn’t reflect the prices that myself, and many others, were paying. I realised there was a huge opportunity to capitalise on the gap in the market for a premium space that was also flexible, meeting the needs of the modern PT.
A: My idea for WE11 really stemmed
Q3 How have you seen the industry
Q1: When did you first get into the Fitness Industry? A: WE11 is my first endeavour into the fitness industry however, I have been an entrepreneur for several years.
A: The modern gym goer no longer wants to be committed to one gym, one class or one concept. They desire the ability to exercise in a variety of concepts which offer them flexibility and most importantly no commitment which suits their busy lifestyles. As a consequence, the appetite for flexible, pay as you go gym routines are becoming more and more popular and the traditional 12 month gym membership model has become less desirable. To meet the modern gym goers needs, PTs are also moving away from the restrictive structures offered by traditional gyms and are now moving towards becoming freelance. There has also been a massive shift towards wellness and fitness, and the overall demand for concepts has increased from the consumer. Q4: What is the main principles that you adhere to? A: • Attitude is everything • Support the growth of freelance
personal trainers
• Health is wealth
Q5: What’s the best advice you can give to a newly qualified fitness professional? A: • Master your craft and find your
niche
• Reach out to your own network to
acquire clients
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business • Use digital tools such as social
media to promote your business
• Referrals are the best way to
acquire clients
• Provide end to end nurturing of
your clients including nutritional and lifestyle advice
Q6: What are your top 3 qualities for success in the fitness industry? A:
Q8: How do you see WE11 transforming the London fitness industry? A: WE11 is a disruptive model. We don’t require commitment from our PT’s and that is unlike any other gym and PT model that exists. Q9: What is your main bug-bare with the fitness industry? A: 12 month contracts!
• Tenacity
Q10: What’s the number one key to success for any new business owner?
• Retention
A: The right time is now.
• Confidence
Q11: Do you favour any one type of social media over another?
Q7: How do you feel WE11 supports trainers? A: PT’s train at WE11 and can call it their own. We provide a platform in which to facilitate the growth of their own businesses and there’s no conflict of interest. We don’t lock them in or charge rent like traditional gyms, regardless of the volume of business they are doing. When they succeed, we succeed.
A: A lot of interest has been generated by referrals; however, Instagram has been our most successful driver. The reality is that the fitness industry uses Instagram as its preferred and most successful marketing tool. Enhancements such as geo-tagging, sharing and commenting tells us that we need to invest in good content and even better imagery to keep current and in the game.
Q12: Describe the environment at WE11?
working
A: All the trainers at WE11 are professional and accountable. We maintain a very high standard of physical training but also attitude, and there’s a great sense of community among trainers. We tell PT’s that they are their own brands. They are not required to wear our uniform or represent us in anyway. They are there to represent their own brand values, we just ask that they respect the establishment, and they do. Q13: What’s the last bit of advice you would like to give our readers? A: If you need a PT, DM me! Q14: How do you stay ahead of the game? What’s your number one key to success? A: Move fast and competition is healthy.
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FLEXIBLE FITNESS SPACE D E U N I T N Interview with O C . . . sam Unadkat Q15: For trainers wanting to get involved with WE11 what is the next step?
I love speaking with new people, so give me a shout, there is no silly questions in this game.
A: Anyone who wants to get involved, rent space, or speak about how we can support their business needs can reach me on the following:
Q16: Can clients contact you and bring their PT’s?
www.we11.com Instagram: @we11_ldn Email: info@we11.com
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A: Absolutely! Our relationship is always with the PT but we welcome introductions to new trainers via their existing client.
Q17: How do you promote WE11 and your PTs? A: We don’t promote our PT’s (that’s their job!) but we encourage wider consumer awareness of the space through our café and lounge area. We’re known to have a ton of queries about the gym, and we circulate any new client leads evenly between our existing PT’s.
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10 MINUTES WITH.... TOM COPPING PT Today caught up with Tom Copping of Everyone active to get the lowdown on his likes and dislikes and what makes a great PT. Tell us a bit about yourself? My name is Tom Copping, I’m 34 and originally from Devon but moved to Bristol eight years ago. I love being active, the outdoors, having fun and enjoying life in every way. How did you get into the industry? I was a regular gym-goer for years and used to be a carpenter. After feeling unfulfilled in my job, I decided I should do what I love, which was being in the gym, exercising and helping others. Where are you currently working? I currently work out of Everyone Active’s Horfield Leisure Centre. What is your favourite part of your job? My favourite part of the job is helping people to achieve things that they never thought possible. Where do you see yourself in a year’s time? In one year’s time, I see myself having an even more successful company, working with even more clients at Horfield, as well as growing my online coaching base. Do you have a 5-year plan? I have a rough 5-year plan but nothing set in stone. How do you ensure you are on top of your game? To stay at the top I continually attend professional development courses, read books and immerse myself in training with other professionals. What are your dislikes within the industry? My biggest dislike in the industry is the amount of professionals sending out uninformed messages, information and confusing the general public. What would you change about the role? I wouldn’t change a thing.
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Do you do any group exercise activities?
What should PTs be working on in order to progress in their career?
I teach three high-intensity interval training classes every week.
One of the best and most useful skills to have when working as a personal trainer is communication. You can be one of the most knowledgeable trainers in the world, but if you cannot communicate with your client/customer it makes it very difficult to apply your knowledge, gauge intensity, as well as a host of other things.
How did you decide on the right path for yourself? It wasn’t really a decision on what path to take, as I always knew what I wanted from the start. What training have you undertaken? Level 2 fitness instructor, level 3 personal trainer, group cycling, suspension trainer, kettlebell instructor, level 1 strength and conditioning coach, 1 nutrition coach and boot camp instructor. What advice would you give to our readers who wanted to pursue a career in your field? Only do it if you truly love exercise and helping others. It is not a job but a career and a lifestyle. If you were an animal was animal would you be and why? I’d probably be a grizzly bear because I’m big and scary, but actually very caring, loving and protective of those close to me. Tom’s website address is www. eliteperformancetraining.co.uk Kurtis Walters, Contract Fitness Manager, Everyone Active, Bristol How did you get into the industry? I had always had a passion for health and fitness and regularly attended the gym as a hobby. I decided to get a job in the fitness industry starting as a leisure apprentice and began my career as a pool attendant. With leisure offering such a variety of career development opportunities, it wasn’t long before I had completed my fitness instructor qualification and started to work in the gym. What do you think are some of the best routes to becoming a personal trainer? There are many routes into personal training. I believe one of the best options is to work as a fitness instructor or fitness motivator to develop your skills as a trainer working with as many clients and customers as possible.
What are recruiters particularly looking for when it comes to taking on PTs? Positivity, confidence and customer care are three of the main points I look for in job applicants. A positive attitude can go a long way in this type of job role. What are your top tips for those looking to become a PT? 1. Take your time becoming a great trainer. It takes a lot of time and some trial and error. Practice your training methods, record your data and analyse your outcomes. 2. Continually develop your skill sets and invest in yourself. The fitness industry moves at an incredible speed and there are always new and improved ways to test, develop and interact with your clients and customers, so do your research. Invest time and effort into yourself and stay on the sharp end of your business. 3. Work with as many people as possible. Everybody is different and by that definition, every client you work with will be different, meaning you will need to adapt, change and assess the needs of every client you work with. This, in time, will provide you with a wealth of hands-on experience. 4. Ask the experts. We are all quick to recommend that people looking to get into fitness should seek the advice of a personal trainer because we’re the experts right? Well, this is the same for personal trainers. There are so many exceptional personal trainers out there, take some advice and guidance where possible. What would put a PT in good stead for working for a brand such as Everyone Active? A positive can-do attitude. Someone who is willing to grow and develop, uphold the company brand standards and get everyone active.
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