PT Today May 2019 by PT Today

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Written by Personal Trainers, for you! â&#x20AC;&#x201C; new & Improved

making every day a success

Jason watson

May 2019

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new lv 4 In Your Element Wellness Festival nutrition coaching Monte Carlo, Get the inside track from Ben Coomber find us on social

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Prepare Faster, Perform Better and Recover Quicker Celebrating itâ&#x20AC;&#x2122;s 20th anniversary, Power Plate is the global leading vibrating platform that helps you Prepare Faster, Perform Better and Recover Quicker, stimulating natural reflexes, increasing muscle activation and improving circulation. At Elevate this year, Power Plate will be showcasing Small Group Training programmes; developed by professionals from across the globe with the latest industry insights and consumer demands.

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Welcome

experts 7-13

Hello and welcome to the May edition of PT Today! So as the days get longer and the weather starts to finally heat up, here at the PT office, we have been turning our attention towards the fast approaching summer holidays. It doesn’t seem like 5 minutes since hitting the slopes in France, but already our focus has switched to sun, sea, sand and sangria. We have taken a step back in time to look at an old favourite in Turkey, The Hillside Beach Club in Fethiye. This amazing hotel is looking fabulously refined since opening after its recent refurbishment. Check it out on page 64.

fitness focus 16-17

If Turkey isn’t for you then how about a new Wellness Festival (In Your Element) that’s happening in the grand Monte-Carlo. This festival, which is to be held in July, is bound to be a must attend event for all of the fitness minded out there. If you really want some time to escape the rat race, then look no further. Check out Page 34 to learn more about some of the things on the agenda for the weekend. We hope to see you there. We are very pleased to welcome Jason Watson of Fortitude Fitness to our cover and main feature article this month. You may remember that April’s issue saw his business partner on our cover. It seems that the Fortitude guys love PT, and who can blame them. We love working with such up-beat and highly motivated individuals. Jason is talking to us about how he makes each and every day a success (page 24). With his help and advice we hope that all our readers can make a positive change this month to help get them one step closer to their end goals of business and client success.

focus on 20-23

The June issue will soon be upon us. We have new staff members joining, a new office and lots of changes on the horizon. It’s going to be a busy summer here at PT HQ. From all of us on here at PT Today, have a great month, enjoy Body Power and Elevate and we look forward to seeing you in June.

features 24-37

Yours in health and happiness,

Myles Davies editorial director

www.pttoday.co.uk nutrition 38-56

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Workouts 60-62

the

contents experts

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On the

cover

07 Christopher Rock

What is the difference between education development and training, before...

08 Ben Coomber

If we are to say that there has been one main conversation in nutrition over the last 50 years it’s probably this...

11 darren Tebbenham

Lifestyle COACHING borrows from life coaching and motivational interviewing and is not about technique...

12-13 Karen Thomas

Losing weight (by this I refer to body fat) is a simple case of creating an energy deficit. This means expending more energy (‘utilising/burning’ energy) than we consume (the food that we eat). And maintaining our ideal weight is balancing energy expenditure with energy intake...

20-21 A simple yet effective way to reduce stress

The Breath Guy, who is one of the world’s leading teachers in the evolution in health and performance through Breathwork. He allows people to experience the transformative powers using their breath to reduce stress and improve energy levels, sleep and athletic performance.

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How a daily vitamin K2 supplement can help reduce heart disease at any age...

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26-29 Q&A’ with business leaders & master trainers

features

Page 14-15

16-17 vitamin supplements

Struggling with achieving some kind of success daily, can be a demoralising and heartwrenching feeling, trust me! I know all about that!

This month we are very excited to be working with Jason Watson of the Fortitude Fitness...

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24-25 Make every day – a success!

23 ELEVATE Returns to Excel

Elevate, the UK’s leading trade event for physical activity, health and performance, will take place 8-9 May at ExCeL, London alongside Elite Sports Expo. The international exhibition will see over 10,000 fitness experts, coaches, personal trainers, gym operators, schools, local authorities and healthcare professionals over...

30-31 ladies workshops

The deadlift has fast become one of my favourite lifts! It engages and works the entire posterior chain, which I love. While deadlifts may look slightly different from person to person and there are variations to the conventional lift, the overall principles of performing a deadlift correctly still apply...

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nutrition

32-33 3 fitness myths –

46-49 Gosh!’s recipes –

I’ve now been a fitness instructor for 2-3 years and I absolutely love it, wouldn’t change it for the world...

34-35 one of the most inspirational female PT’s

& Wellbeing

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New!

This salad is the perfect proof that salads can be delicious, filling and satisfying, all at the same time. It’s the perfect light meal for warm summer evenings, especially when it’s shared with friends and family...

Chiara Lewis – musical theatre performer turned fitness instructor and PT, has trained at Psycle London, Barrecore...

60-62 5 boxing workouts that will have you punch up a sweat If anyone knows anything about staying fit whilst throwing a punch, it’s Menay ‘The Emperor’ Edwards...

51-53 super chef – Karen Thomas recipes 36-37 Naomi Buff is a Holistic Wellness Coach Superfood Supplier and Kitchen Consultant, currently living in Kent after residing in Monaco for 7 years previously where her brand was born...

From Sweet ‘n’ sour dishes, tofu and pak choi to beetroot chocolate cake, every recipe you need from our very own super chef, Karen Thomas!

Summer Starts at Hillside Beach Club in Turkey. Fethiye’s luxury hideaway, known as Heaven on Earth, reopens for 2019

66 Ten minutes with – Menay Edwards

Four years ago, Menay ‘The Emperor’ Edwards was a professional fighter who was all about throwing punches in the ring...

38-39 BTN Academy partners with Active IQ...

40-43 Embracing virtual fitness – It’s no secret that a digital transformation is underway in the fitness industry and has been for some time now...

Events

New!

42-44 Evelate 2019 –

The UK’s leading trade event for physical activity, health and performance will build on its 2018 success at this year’s event, which takes place at ExCeL in London on May 8-9th 2019...

64-65 Hillside Beach club –

nutrition We have been working behind the scenes for a very long time to achieve something really cool, and we’re so glad we finally get to spill the beans...

businessTravel

56-57 How to maximise results through rest and recovery – Your body, it sends signals to all your different muscles and organs and gives them messages and so forth. If this is taxed not only will you be fatigued physically...

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59 6 fitness essentials that you will want to shop immediately –

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

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the experts

Christopher Rock 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 of my article on Page 7. I look forward to bringing you more great content in the months to come.

Darren Tebbenham

Jason Watson I hope you enjoy my unique insights into the worlds of; Fitness, Business and Lifestyle Management! In my articles, you’ll discover crazy knowledge bombs based on my experience in the industry as well as my perspective on business development. See page 8.

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.

Karen Thomas

Ben Coomber My journey in the fitness industry was a personal one from a battle with obesity at age 18 that spurred a keen interest in nutrition. Now a performance based individual I train and play rugby, blending my nutritional knowledge from both 1st hand experience, the science, and a potent background of coaching athletes and personal trainers.

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Just a single mumma training, baking and raising a boy. I graduated in Business but spent 13 years in Education as a primary school teacher and specializing in special needs & vulnerable children, before qualifying as a PT & nutritional advisor. Between 2012 and 2015 I was part of the England Touch Rugby Mixed squad and then decided to take myself to stage. In the past two years I have coached myself, as a natural athlete, to three British Finals.

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What is the difference between education development and training...?

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– Bloom’s taxonomy Evaluate When we are able to compare ideas, evaluate outcomes and articulate to others our recommendations, then we have reached the final stage of evaluation.

Before we can answer this question, we need to first understand what learning is. For this, we are strong believers in using Blooms Taxonomy as a reference which states there are six levels of learning.

Remember First, we must develop a foundation of knowledge, based on the retention of information. Next, we have to be able to demonstrate this knowledge through information recall, typically done in knowledge checks, assessments or tests. This is having the ability to reproduce.

Understand Being able to recall information though does not mean that you truly understand it or can apply it. Therefore, you only advance your learning when you can apply the information to a real-life setting.

Perhaps the claim that ‘you only truly understand something when you can teach another the information’, carries some weight.

Apply Once we can organise our own ideas around the subject matter, being able to recognise patterns and trends, then we are able to analyse and question our own knowledge. This demonstrates the difference between reasoning and reproducing. When we wrestle with the information and are able to question or challenge both our thought process and the content, then we are able to demonstrate true development.

Analyse To progress from analysis, we have to be able to create new ideas, developing different streams of thought and are able to take what we know and build upon it. Now we have synthesis occurring.

So, returning to the original question, education is both the teaching of the information and the application in the real-life setting. Development encompasses the entire process, as someone grows, and picks up mostly where education ends. We can develop one another through coaching or mentoring someone, challenging them to think and act differently or we can develop ourselves by critically thinking and questioning our own thoughts, opinions and beliefs.

Create Finally, training makes up part of the teaching, where you encourage and facilitate behaviours as a student by actually ‘doing’. If you are trained typically there is a clear start and end to the process. In training one usually has some prior knowledge and understanding of the subject and the teacher advances the application skills relevant to the subject. In summary: to educate, (yourself or another) is to transfer information. To develop is to advance or grow from one point to another, whilst training is the embedding of behaviours and skills.

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Why cant my clients be more like me...? – Ben Coomber on many if you can’t get over the initial adherence bumps, and there will be many. That’s why clients come to us, they are stuck. They can’t make the diet stick, they need someone to be accountable to, they need help even just turning up to the gym. Why is this?

Do you often think to yourself, why can’t my clients be more like me, interested in training and nutrition, wanting to eat well, wanting to look after themselves, wanting to go to bed on time, will remember to carry their water bottle with them and stay hydrated…

listen to their clients, the problems they have, the emotional barriers they have, the time constraints they have, the pain points they have, because if coaches did the focus would be on solving that and not just getting them to try and adhere to ‘the plan’.

Make our job dead easy right?

Why is this important? Because when you remove friction it’s easy for someone to do something. People don’t stick to something because they either don’t know how, don’t have a strong enough reason too, or something in their environment or mind stops them. So it’s our job to really listen and really troubleshoot to find a solution that can work for them. A solution that might only ever be 75% ideal, but that’s better than 100% perfect 60% of the time (how many clients are good Monday-Thursday then go Pete Tong Friday-Sunday?).

Adherence to diets is super low, it’s one of the key reasons clients don’t get their long term results, they don’t stick to their diet – if you want to call it that. So why is that, is it us, surely it’s them? If they would just follow the damn diet they would get results… but we know this is not the case, so what the solution? The solution for us as coaches is to really work with the client, and I say this tentatively because I know you’re already thinking while reading this “I do Ben”. Well, I’m calling you out, because if you did you’d be getting better results with ALL your clients and wouldn’t be reading this column. In my experience not enough coaches really

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This is the art of coaching. You can get caught up in the science as much as you want, but the nuances of nutrition are lost

Many coaches rub their hands together at the prospect of this, thinking “perfect, the client needs me, I’m quid’s in here”. But that’s not what personal trainers are for, not long term. We should be teaching and empowering autonomy in clients, not just seeing clients as a way to put a roof over our heads. If you really want to have an impact as a coach you want to be having a higher turnover of clients. Maybe working with someone for 6-12 months, empowering them, sending them on their way, then welcoming more into your world so you can help empower them, that’s true impact. Having the same clients for 5 years is great for your financial stability, but poor for your impact as a coach, and you got into coaching to have a REAL impact right? Let me challenge you this week, with every client you see this week stand with them and think “Do I really know this client, do I really know their problems and how to help them, am I helping them, are they getting results with me?”. This critical step might make you start to see your clients in a totally different way, and you’ll start to challenge yourself to help them even more. If you would like to learn more from me, I love nothing more than teaching trainers the art & science of nutrition, we even have level 4 qualifications in it, if you’re keen to find out more visit: www.btn.academy for more info. Let me know how you get on when you ask yourself this question in front of your client this week, you can find me easily on social media.

@bencoomber

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Two Types of Coaching... and 10 Questions to Help Coach Yourself, to Be More… me for the live show after I’m gone, or is it for taking by the scruff of the neck and running with? 5 What amount of money would be my IDEAL amount of money coming in regularly per month every, as my own boss? 6 If I sat down and sketched my IDEAL lifestyle, what would it be like? What time would I get up, how many hours a week would I work, what would I do at the weekends and how many holidays would I take a year, and where would I visit? What car would I drive, what new adventures would I embark upon, who would I most want to work with, and who would most profit from my success? Lifestyle COACHING borrows from life coaching and motivational interviewing and is not about technique, macros or even getting clients to post photos of their food in a closed Facebook group. As a Lifestyle Coach, coaching is about increasing a client’s own motivation and commitment to change. And why is this important? Well, most of the change that is required for them to achieve their desired outcomes will be done when you are not around. There are broadly two types of coaching: Transactional coaching and transformative coaching. Transactional coaching is in essence behavioural coaching where we help clients to drink more water, accumulate more cardio, consume more protein and better control their carbs. However, transformative coaching is where the power is. Transformative coaching is mindset coaching. It is the aspect of coaching where you “coach the person” to make changes in their lives as opposed to coaching the

behaviours your clients need to make to achieve what they say they want. And there is a difference. When a client takes back control in their lives, learns to deal with what stops them and changes from the inside out, we create truly transformational change that lasts! My own Coach Mentorship teaches fitness and wellness professionals to better coach from the inside out and expand their practices into an online environment. You can discover more on my website www.darrentebbenham. com. To leave you with something, I hope, useful – here are ten questions you might like to ask yourself: 1 Am I living my best life doing what I most want to be doing, most of the time, feeling happy doing it? 2 If not, why not - what stops me making things the way I want them? 3 If I could make things the way I want them and could somehow remove the barriers, what is my IDEAL life?

7 If I’m so content and happy with my life the way it is, why am I still reading this post? 8 What is the meaning of life? Blimey! Seriously, what is life all about? Make it a daring adventure and ensure you feel truly alive and, as you do so, awaken the world around you. Life is amazing - I ask again, are you living your BEST life? 9 And gain, if not, why not? But no BS! No stories permitted. The truth shall set us free - what truly holds you back? 10 Lastly, if there was some action you could take TODAY, any action, but definite ACTION that could be taken to re-write your story and start writing your own fairy-tale, what action would move you forwards today?

darren tebbenham fitness & mindset coach

4 Is life just a dress-rehearsal preparing

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experts

Total daily energy expenditure – Karen Thomas Losing weight (by this I refer to body fat) is a simple case of creating an energy deficit. This means expending more energy (‘utilising/burning’ energy) than we consume (the food that we eat). And maintaining our ideal weight is balancing energy expenditure with energy intake. We also have an array of gyms popping up all over our towns & cities, with 24hour access and cheaper memberships than ever. Access to training, exercise and diet information is at our fingertips and there is now an abundance of ‘online coaches’ / apps to help people on their journeys. So, if it’s that simple and that accessible, why do so many people struggle to maintain a healthy body weight? Or at least maintain one they desire? The Health Survey for England reported (from the NHS database) that over 60% of adults in the UK (2016) were either overweight or obese. The survey also reports that over the past 25 years obesity levels have risen from 15% to 26%.

you cannot be in a calorie deficit. This is painful to hear, especially if you consider your current diet to be on the lower end of the calorie spectrum. The questions you need to ask yourself and answer honestly are…

Now, we all know that we commute by foot far less, spend longer at desks, communicate via online media portals & are less active in general. However, why can we not nail this Energy In Vs Energy Out balance nonetheless?!

Are you even tracking your calorie intake?

Maybe you are happy with your current weight and you have no intention to lose any. Fair play. Although it’s important to note that by carrying excess body fat you could be at risk of developing joint problems, lower back pain, hypertension, heart disease, deep vein thrombosis, Type 2 diabetes, menstrual abnormalities, respiratory problems, erectile dysfunction or even cancer.

Are you tracking and accounting for everything that goes into your mouth?

But what if you are eating in a calorie deficit and not losing the weight? Sadly, by definition, if you are not losing weight

Some people seem to find their ideal maintenance calories with little effort. They consume enough food to complete

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How accurate are you tracking your intake? Are you weighing your food?

Are you overestimating your energy expenditure? And Have you calculated your maintenance calories too high? Everyone has a different body fat set point. This is the point at which your body fights to maintain a certain weight.

their daily activities, remain mentally alert, succeed in their chosen hobbies/ sports and enjoy a healthy body fat percentage. For many of us though, a little more effort needs to be applied to get the results we want. And this can work in reverse if you are somebody who is trying to build muscle or put weight on! To calculate your total daily energy expenditure (TDEE) – i.e. the benchmark as to whether you are hitting a deficit or surplus, you need to consider four aspects – Basal Metabolic Rate (your body’s basic requirements to stay alive); Non-Exercise Adaptive Thermogenesis – NEAT (non-exercise, unconscious movements); Exercise activity – EA and Thermic Effect of Food - TEF. Now all of a sudden it quite possibly doesn’t seem so straight forward… You can calculate what your basal

experts

metabolic rate (BMR) should be from various different equations. There are several to choose from, as well as online calculators, which take into account age, height, sex, body weight, lean body mass and fat mass, depending on which formula you choose.

sedentary because of their jobs as well as a lack of exercise or sports. Whilst others may be far more active in the jobs and /or how often and intensely they train for a particular sport. The more active you are, the more your calorie needs will be.

These aren’t perfect and you may well need to make slight adjustments and take in account personal or specific conditions. But all of these equations will give you a benchmark of some kind to work from. Your metabolism may well be slower or faster than an equation predicts.

Different foods require different amounts of energy to be processed and protein (and fibre) has a higher TEF than carbohydrates and fats. Protein is crucial for muscle protein synthesis as well as maintaining lean body mass when dieting (i.e. a calorie deficit).

This said it’s also possible to track, monitor and subsequently calculate maintenance calories by keeping a food diary over several weeks. While you will need to keep an accurate measure of all the foods you consume, it will guide you in a very good direction of where you’re at. Food diaries, in general, can be very eye-opening for most people and are a great way to learn about your eating habits and true calorie consumption. Apply this to hormonal, training, work and/or personal situations too, for example, and it becomes even more interesting. Once you have estimated your BMR you can take into account your activity factor. Some people are extremely

Taking all of this into account, all you need to do now is apply it! Easy right. Maybe not… Application of theories is always easier said than done. Especially when you start to apply financial, professional and/or personal situations to the equation. And what if I said that your metabolism adapts (I wouldn’t use the term damage) after a period of dieting so that your BMR lowers. This then too, needs to be taken into account. This is normal and is your body’s way of trying to be efficient with energy. What originally put you in a calorie deficit now becomes your energy balance.

preferred calculation. You will find a starting point based on whether you’re gaining, maintaining or losing weight. Once you have a benchmark you can manipulate your figures to put you into a calorie deficit (or surplus). Next work out how much protein you need. 1g/1lb of bodyweight wouldn’t be a bad place to start. I always calculate protein needs on lean body mass rather than total body mass. Once you have calculated this macro fill in the remaining calories with carbohydrates/fats depending on your personal preferences. Remember I mentioned that as you diet, protein helps to maintain lean body mass, so you may want to consider changing this further depending on your starting macros. Protein requirements also increase as we age beyond 30. The secret to the perfect ‘diet’ is adherence. So be honest with yourself & set yourself realistic & achievable goals. If something doesn’t work, adapt it. Once you hit your goals, you set yourself new ones. A healthy development of the mindset as well as the body will bring about the change you so desire.

@karenthomaspt

But let’s back up a moment. To keep it simplified; determine your TDEE by your

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Vitamin Supplements How A Daily Vitamin K2 Supplement Can Help Reduce Heart Disease At Any Age... Cardiovascular disease is the biggest killer worldwide. A key area of risk within cardiovascular health is atherosclerosis, a disease in which plaque builds up inside the arteries causing blockages. Plaque, which is made up of calcium, hardens in the arteries making them thinner. Thin arteries means less blood flow around the organs and body which can lead to heart attacks.

Who’s At Risk? In the past, atherosclerosis has been seen as a condition that only affects the elderly. Chris Speed, nutritional scientist, dietician and Senior Vice President of Global Sales and Marketing at NattoPharma contends that this condition is not age- related but in fact a product of a vitamin deficiency. NattoPharma is the world leader in Vitamin K2 research and development, and exclusive supplier of MenaQ7®, the only clinically validated and patented Vitamin K2 as MK-7 on the market.

Calcium Without Vitamin K2 Whilst everyone knows the importance of having adequate levels of calcium, what a lot less people know is that without Vitamin K2, the calcium cannot operate optimally. When the body has adequate Vitamin K2 as MK-7, the proteins are activated, directing calcium to the bones (where it is needed) and away from arteries

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and soft tissues (where it can do harm).

97% Of Western World Are Actually Vitamin K2 Deficient! Vitamin K2 is a little-known yet essential nutrient that is very difficult to obtain through diet alone. For example, to get the minimum recommended 45 mcg of Vitamin K2 daily, one would need to consume either 4kg of beef, 5 litres of milk, 5 litres of whole yogurt or 8 egg yolks per day and only from grass-fed animals, ensuring these foods have K2 content.

A Proactive Solution To Heart Health Vitamin K2 Works Even Better With Other Nutrients... It is also worth noting that Vitamin K2 works synergistically with other nutrients that are already used in cardiovascular health products:

Omega-3 Widely recognised as a cardiosupportive nutrient. Traditionally, cardiovascular health has been a reactive approach, meaning drugs would only be prescribed or surgeries recommended once a person’s health has declined. It is one of the reasons that statins are the most prescribed medication for lowering cholesterol. However, this traditional approach is not an effective proactive strategy to health.

Clinical studies show that Vitamin K2 is an excellent combination with supplemental EPA and DHA Omega-3 to support heart and circulatory health. Wiley’s Finest Vitamin K2 supplement was the first in the world to combine Vitamin K2 as MenaQ7 and Omega-3.

Vitamin D3 When Vitamin K2 is combined with Vitamin D3, you get the general health maintenance (bone, heart and cardiovascular support) plus the inclusion of Vitamin D3. Vitamin D3 is known as the sun vitamin which can also support healthy mood balance and reduce the symptoms of SAD (Seasonal Affective Disorder). A recommended supplement for this is Terranova Vitamin D3 + K2 Complex as MenaQ7®.

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03 17

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f ibodo Founded in 2014, Fibodo (find it. book it. do it.) is an award-winning booking management platform which enables sports and activity professionals to easily connect with and manage their clients. terminal fees. It is the first service of its kind, allowing trainers to organise bookings and take payment 24/7, reducing no-shows and eliminating double-bookings, whilst providing the tools to grow their businesses.

Its aim is to empower trainers to save time, reduce hassle, earn more and ultimately grow their businesses. Fibodo was set up by former PGA golf professional Anthony Franklin, who has over 25 years’ experience in sports and business in helping to grow numerous organisations across the UK, Europe and Asia. Anthony founded the business to address an issue he noticed throughout his career. He understood that, while sports and fitness professionals have a wealth of knowledge in their field, they often don’t have the tools required to book and manage clients in the most efficient way. When running a time-based business, efficiency is key – Fibodo works as a means to maximise productivity. With that in mind, Fibodo provides PTs with the solution to manage their schedule, significantly cutting the time they waste on admin – enabling them to earn more or to improve their work-life balance. With Fibodo, payments are taken via the platform, with no hidden charges or

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The real-time availability planner in Fibodo makes it easy to keep track of appointments, adding services and promoting availability to clients. This ease-of-communication also negates the impact of cancellations, as PTs can quickly notify clients of lastminute spaces. Fibodo’s partnership with Trustpilot enables PTs and other time-based service providers to quickly build trust with their clients. After each booking, clients are automatically

sent a request to give their trainer a rating and review. The PT then benefits from a stronger reputation and can improve their Google rankings. Courtesy of partnerships with AoC Sport and FitPro, Fibodo also offers a free e-learning training course to personal trainers and fitness professionals, in order to equip them with the necessary knowledge to run a successful business – including the development of skills such as finance management, marketing, projects and communication. The collaboration means that students at the 239 AoC Sport member colleges receive free access to Fibodo’s ‘Grow Your Coaching’

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CIMSPA-accredited e-learning materials – helping tutors to educate and inspire their students in bestbusiness practices. Fibodo is the headline partner of Elevate 2019, the UK’s largest physical activity trade show, in May. In addition, Fibodo have also created

the visitor scheduling App used by delegates, exhibitors and speakers at the show. During the event, Fibodo’s leadership team will be launching its new product: Booking Hubs. Booking Hubs enable gym chains, leisure centres and NGBs to get brand consistency, transparency over

bookings and rich data – providing a new revenue stream, minus the admin For more information, visit www.fibodo.com, or see Fibodo up close at this year’s Elevate Event at the Excel, London on the 8th-9th May.

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A simple yet effective way to reduce stress An interview with The Breath Guy, – Richie Bostock Reduced stress and anxiety, increased energy levels, improved sleep, improved creativity, induced flow states, increased athletic performance and cardiovascular health – these are just a few of the benefits that can result from Breathwork.

How is it different to meditation?

What actually is breathwork?

There are many definitions of breathwork so I will provide my simple definition. Breathwork is the science and art of becoming aware of your breathing and using it for a physical, mental or emotional benefit. This definition encapsulates all the different techniques and modalities where your breath is the primary focus, from simple two-three minute techniques to help you feel relaxed, techniques to relieve chronic back pain or learning to breath to quickly induce meditative flow states. You can even teach breathing protocols to athletes to increase their athletic output and promote faster recovery. There

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is so much that you can do with your breath and I believe we still have only just scratched the surface!

What are the benefits?

Breathing is the only function in our body that both happens completely automatically and is 100% under our control. Now this is not an accident of nature, it is absolutely by design. The correlation between breathing and the state of our body and mind has been acknowledged for centuries in many ancient traditions such as Taoism, Yoga and in Ayurvedic medicine. Now, scientific studies are supporting what ancient traditions have known for centuries: linking correct breathing with the mitigation of some of most insidious modern health problems. So if you understand how to use your breath as the tool that nature has intended for you to use, you become the master of yourself.

If the goal of meditation is to go beyond the mind and experience our essential nature, which is often described as peace, bliss and total presence, then yes Breathwork is very similar. In fact, I call some of the routines I teach “Meditation on Rocket Fuel” because of the profound effect it has on calming the mind quickly and getting you to that place of nothought. I have had countless people come up to me after a class saying that they have been trying meditation for years but have never gotten so deep into a state of presence than when doing the class. The major difference is how you use the breath for each practice. In many styles of mediation, they practice “watching the breath” as a way of going into meditative states. In Breathwork we will consciously change our breathing to do the same thing. I love meditation and I think that it is a very important practice. The process of sitting down and becoming the observer of your thoughts is such an important skill to cultivate. I actually combine the two in my personal practice. I do Breathwork and then go into a meditation. In this way, the Breathwork acts as a speed ramp into the meditation practice, helping to calm the mind quicker so that you get more bang for your buck while meditating.

Who is breathwork for?

I always say if you have a nose, a mouth and a pair of lungs then you are very qualified to do Breathwork! In the Breathwork classes I teach involve the

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students sitting or lying down as I guide them through a series of breathing flows for as specific purpose, whether its to create states of bliss, energy, relaxation or meditative flow.

What would you say to someone who has never tried it before? Give it a go and you will be surprised at what you can do just by changing your breathing!

How did you get into what you do?

Purely by accident (or fate, whichever you prefer). Some time ago my Dad was diagnosed with Multiple Sclerosis, an autoimmune disease with no real widely accepted cure and a myriad of different and sometimes difficult drug treatments. Because there was no set treatment plan for MS, I was always on the lookout for different lifestyle changes and alternative treatments could be useful for him. Eventually I came across a podcast by a man called Wim Hof, a Dutch man often referred to as “The Iceman”. In this podcast, he talked about a method he developed through his own experiences

which is fantastic for everyone’s physical and mental health. What caught my attention is that he mentioned the method seemed to be really effective in helping people with autoimmune diseases, including MS. After researching his method more I learned that it had two main elements: cold exposure activities such as cold showers and ice baths and breathing techniques. To cut a long story short, I travelled to Poland to attend a week long training with Wim to learn the technique and found the effects to be so profound, especially the breathing aspects. On return I taught my dad the technique. Fast forward a few years and my dad breathes and takes cold showers every morning and his MS has not progressed at all! After this I was obsessed with finding out what else people were doing using the breath, which has led me to travel across five continents learning from many modern breathing masters and witnessing the transformative effects of Breathwork.

In Your Element festival I will be teaching breathwork classes: Breath with purpose and Breath with bliss, we will speak about meditation and the importance of clearing the mind. For more information please visit...

www.inyourelementfestival.com

What are you doing when you are IN YOUR ELEMENT?

I am in service of others but throughout

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SUCCESS YOUR

Make

Priority

Become a Qualified Trainer â&#x20AC;˘ Advance Your Fitness Career Are you ready to take your Check out www.darrentebbenham.com PT business forward? Be A Better Coach - Online, UK & Spain How could you add a coaching arm to better influence clientsâ&#x20AC;&#x2122; nutritional choices, deal with stress or improve their lifestyle?

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

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

Not yet a Personal Trainer? If you want to stand out and graduate with confidence as an EiF Master Trainer and Coach, find out more online.

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

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ELEVATE Returns to the Excel for 2019 | 8-9 may 2019, excel, london th

Media will present on the future of fitness, trends and innovations, followed by representatives from ukactive, Age UK, DataHub and Lanes Health Clubs looking at creating products and services for an aging population. Growing each year, the exhibition floor at Elevate 2019 will showcase the latest products and innovations disrupting the physical activity sector. Exhibitors include Elevate’s headline sponsor, Fibodo, along with eGym, PayAsUGym, Les Mills, Physical Company, FunXtion, MYZONE, Jordan Fitness, Keiser, Matrix and Eleiko. Elevate, the UK’s leading trade event for physical activity, health and performance, will take place 8-9 May at ExCeL, London alongside Elite Sports Expo. The international exhibition will see over 10,000 fitness experts, coaches, personal trainers, gym operators, schools, local authorities and healthcare professionals over the two days as well as offering an extensive free education programme featuring over 300 speakers. Highlights of the free-to-attend seminar sessions include business sessions on how to develop business with practical advice on marketing strategies and using technology to retain customers with speakers including Dr Jessica Rouse, Brandwave Marketing, and Guy Griffiths, GG Fit.

Digme Fitness. For those who are looking to extend their offering beyond face-to-face training shall look forward to a session dedicated to virtual coaching and online and app based personalised plans. This session will be chaired by Dr Ken van Someren, Director of KvS Performance and includes contributions from Professor Steve Haake at Sheffield Hallam University and Simon Shepard from Optima Life.

There will additionally be feature areas within the exhibition such as the Studio demonstrating the latest in group exercises and the Tech Lab, supported by London Sport and ukactive’s Active Lab. To find out more and register for as free pass to attend, visit

www.elevatearena.com

Liz Terry, Chief Executive of Leisure

Brand building and standing out from the crowd will be discussed with Eddie May, Managing Director of Overdog who will offer a step by step guide to brand positioning. Joining an expert brand positioning panel will be Claire Burlison, Co-Founder of Clubbercise and Caoimhe Bamber, Founder of

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Make every day a success! Struggling with achieving some kind of success daily, can be a demoralising and heart-wrenching feeling, trust me! I know all about that! I always strive to write from the soul, take experiences and hurdles from my past, bring them to light and share, to all my readers how exactly, I managed to clear them. The PT Industry can be gruelling, it can be difficult and it can be chaotic. Managing clients, keeping them happy whilst hunting down new ones all while trying to provide quality sessions is no easy accomplishment, and that’s before you add the troubles and stress that comes with scaling your business through social media marketing and content application. The purpose of what you’re about to dive into is not for me to tell you how do those things I’ve just listed, I’ll likely save that for another article! Instead, I’m going to share with you a few tips that I’ve added to my routine, allowing me to scale my Personal Training business as well as grow and develop my Gym - Fortitude Fitness That I Co-founded with my best friend! So, what’s my secret? How do I ensure that every day is as successful as it can be? Well, it all starts in the preparation for your day/week/month ahead. I implement some staple additions to my daily routine, in doing so I’ve allowed myself to start each day on my own terms and the way that I like to, emphasis on the word ‘I’ there because it’s not about adhering to what you believe you should be doing, it’s about creating a pattern that you WANT to be doing.

5am-7am wake-up call that every other success coach has told me is the optimal waking point for creating a productive day. I’m a night owl, so I like to be awake at night time, I like to research and learn in those later hours, genuinely speaking I operate better at those times, so trying to wake up at 6 am never really worked for me, alas I continued to try, just reminding my self

Waking up

…trying to convince myself I must follow their example lead to being in a constant state of stress and fatigue, which might I add that being a ‘Biz’ man or ‘hustling’ in business doesn’t require you to destroy your body and soul, it means operating cleverly in order to achieve your goals.

Believe me when I say that waking up has NEVER been a strong point for me! I have always lacked the discipline to wake up at a ‘successful’ time. When I say successful time, I’m referring to that

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“The big players in the game do this, so I MUST repeat their actions”

I had enough and decided to make my waking hours and sleeping patterns work for me, realising I was far more productive at night time and understanding that my day is different to anybody else’ day allowed me to make some pretty cool changes, and since, I’ve been much happier. I now start my day around 8 am instead of 6 am, meaning that when I go to bed at 1 am, I still get enough sleep to feel satisfied, preventing me from needing mid-day or afternoon naps…I’ll save the naps for when I’m a retired millionaire! In regards to managing clients, I decided that I wouldn’t open myself up for early morning clients, I would pass them on to my staff or other PT’s who provide a better morning service

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than I do, having the confidence to this is extremely important. It means you understand where you excel at, and you’re bold enough to commit to creating a life around those excel points. I have supplemented the early morning income by having later clients, which do exist! I actively train clients up to 11 pm on my allocated working evenings. Essentially I have shifted my entire working hours a few hours along the timeline and have been happier and more productive since! So take some time to create a sleeping, waking and working pattern that suits you, you’ll be a happier PT because of it. Managing expectations and ‘To Do’ Lists To Do lists are an absolute classic when it comes to giving yourself guidance and purpose each day! I have lists on my iPhone for; Personal Affairs, Fortitude Fitness and Rusticssoull (My personal brand for blogging and modelling) so as I begin to fill my headspace with ideas and those “Ahh, I really need to do that…” moments, I simply add them onto the To Do lists, that way I can comfortably stop thinking about that particular task knowing it’s been noted down. How I execute my To Do lists is through very precise planning, I tend to do this on a Sunday. I’ll look at my week ahead, see what clients have been booked in and

start adding my tasks accordingly, I book out time with myself under subheadings like ‘complete To Do list for Fortitude Fitness’ this means I can allocate specific parts of my day to achieve my tasks, what tasks I choose to complete will be decided the night before, the flexibility of choosing my tasks keeps my rotation of priorities fresh! It’s vital that you manage your expectations as well, nothing is worse than overstretching yourself, you won’t be able to concentrate on achieving your current goal if you are stressing over the huge day you’ve booked yourself in for. Creating a balance between allocated working time, pre-planned rest periods and finding time to look after yourself is very important for moral and eliminating the chances of overwhelming feelings to take place. If you’re also a business owner, possibly a Gym owner etc and you have employees, then it is also good to book time for ‘general business’ this would be a period of time, where you are within your business, speaking with customers and gaining an insight into how your staff are feeling, you’ll often find they have some good pointers to give you or ideas for minor improvements to your company. You will for sure feel fulfilled by this, gaining a greater sense go connection with your business and it’s environment.

Success is subjective Success is subjective, which means no one person can define it for you, nor can one person decide how successful your day is/has been. What we experience through life is different from one person to the next, our struggles, insecurities and battles will determine different levels of perceived success. Basically meaning that, for example, myself…a successful day was defined by managing to wake up according to my plan, achieve my goals, produce amazing PT sessions and keep connected with my business. Somebody else may find that just getting up isn’t an issue for them, so they wouldn’t consider that a success, this doesn’t take away anything from my own sense of achievement, because everybody is striving for greatness in their own ways! Take some time to plan, reflect on your current patterns and see where you can make improvements, these simple changes will allow you to concentrate on the more detailed parts of your PT business, but hey..it’s one less stress for you to manage when you start to nail your daily routines like clockwork!

jason watson co-founder & Director of Fortitude fitness

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Question and answers with business leaders and master trainers This month we are very excited to be working with Jason Watson of the Fortitude Fitness. We’ve always adopted a unique way of dealing with our members and clients. Putting it into words is difficult as it’s the type of place where experience answers everything. We want our guys to be a part of something more, the wholesome feeling of being included in a Gym that breaks the mould of whats normally to be expected. This, and of course bespoke training from our amazing staff, is what makes us one of the top performing and most atmospheric Gyms currently in Ipswich and Suffolk. Q4: What do you feel is the best route into the industry?

Hi and welcome to the next instalment of the PT Today Q&A’s with business leaders and master trainers. This month we are very excited to be working with Jason Watson of the Fortitude Fitness. Q1: When did you first get into the Fitness Industry? I started my adventure into the industry properly when I was 18 and making a switch from studying Performance Studies to Sport. I’ve always been into fitness and decided a career as a Personal Trainer would be good fun! I wasn’t expecting, at the time, to venture into becoming a Gym owner or trying to become an industry leader, adapting to a changing industry is what lead to where I am now. Q2: At what stage did you decide to open Fortitude?

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Myself and my business partner (Kamal Mamedov), developed and built the framework for Fortitude Fitness whilst we were at college, we decided, however, to go and get some real-life work experience in other Gyms so we could gain an insight into the field. We both developed a dislike for being told what to do by our ‘bosses’ realising we were destined for taking the lead and becoming big players in the field, we leapt at our first opportunity to take ownership of a Gym that wasn’t doing so good! This gave us the opportunity to test our business prowess, leading to becoming one of the only Gyms in the area to break-even in 6 months and turn around in 7. Q3: What are the main principles that you run Fortitude under? In terms of the trainee and your commitment to them?

The Industry is currently saturated with PT’s, you can Google PT courses and find hundreds of options for different courses. This isn’t necessarily a bad thing in my opinion, with saturation, first came a lucrative and available market, and it still is. Secure your qualifications in the industry whilst using social platforms as a way to generate a bit of exposure for yourself. You will be surprised what having a following can do for your business. Showcasing your fitness knowledge and the journey will excite the viewer, then drop the bomb that you’re now qualified and taking clients, leading to a bunch of potential customers wanting to pay for your expertise. You will also be wanting to find a staging ground for you to actually train your clients, so find a Gym or space that suits your style of PT and begin to establish yourself within those grounds, dominate and conquer! Q5: What’s the best advice you can give to a newly qualified fitness professional? It can be very demoralising hunting down clients, they don’t come easy! Don’t

on the cover become THAT PT that sits around waiting for a chance. Find innovative and creative ways to showcase yourself, tell the world you’re available and let them know how much they need your service. We are approaching an era where creativity trumps everything else, the consumer is bombarded with offers and deals all day every day…how is yours going to be different? Think about that… Q7: What are your top 3 qualities for success in the fitness industry? •

Creativity

•

Consistency

•

Confidence

Creativity is today’s money maker, find ways to stand out with your marketing as well as uniquely designed training sessions, these will help you stay ahead of the game! Maintaining a consistent presence in the industry is vital, you will need to ensure you put time into frequent uploads through various social platforms, the same is applied to your marketing! Keep in the eye of the people, show them what you’ve got to offer. We are a curious bunch, so eventually, we’ll latch onto your content and begin to ask questions! The final quality Confidence, by this I refer to how you engage with your potential clients and members. Unfortunately being timid and approaching people with hesitation will only lead to second-guessing your

service, they’ll likely go over to that other, more confident PT and do business with them instead. Trust in your skill set, belief in your ethos and confidently convey that to everyone around you.

would also suggest attending; Marketing Events, Networking Events, Social Media Lectures etc to increase your knowledge and gain some hints and tips to improve your business.

Q8: How have you seen the industry change in the last 3 years?

Q10: What are the best CPD’s courses that a fitness professional should look to study?

The industry is moving with the technical era, PT’s everywhere are adding an ‘Online Coaching’ element to their services, realising the limitless market that is the global economy. Pairing an awesome online presence and consistent social engagements with an actual service that people who follow you can buy into is a great, modern way to supplement your income. Personal Trainers can increase their revenue per hour by managing online clients as these often are less time consuming than physical clients in the Gym, this for sure is one of the biggest changes and likely direction for most PT’s in the future. Q9: Do you recommend attending shows? Attending shows based on your training style and niche can be a good idea. If you’re looking at developing a ‘Body Building’ client base, then keeping up to date with that particular industry/sport would be helpful. Shows can keep you current and up to date with what some of the top performers are doing, this can be applied to any field within the industry. I

CPD courses that further your expertise in a particular field are a great idea. If you’re wanting to niche down into an area e.g. Strength and Conditioning or Pre/Post Natal, then you’ll need to learn/gain the qualifications in these fields. I would also suggest CPD courses in marketing and business if you’re struggling in those areas as more knowledge will give you greater insights on how to manage your business and prepare for success. Q11: What are your predictions for 2019 in terms of new fitness trends? I personally believe the social platforming and Online Coaching trends will continue to dominate through 2019. This doesn’t mean face-face PT is dying out, because, in a digital world, people are starting to enjoy real experiences more and appreciating the value of a real-life interaction as opposed to purely digital. Q12: What is your main bug-bare with the fitness industry? The industry at the moment is plagued

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Question and answers with business leaders and master trainers Continued… failed to protect their brand. Customer satisfaction should go without saying, but I will mention it anyway! I mentioned above about priding ourselves on customer experience, maintaining a 5-star rating based on our atmosphere has always been a factor of our success, so keep your tribe happy. Q15: How important is social media?

with ‘fake-influencers’ people are manipulating the social platforms by buying followers and likes, using these fake numbers for personal gain. Their following count will then influence their sales when they begin to sell their online coaching plans, the majority of people these days will base their beliefs in someone’s ability or prowess based on their following, not realising that some of these ‘Influencers’ may have purchased their following. It’s an issue that will slowly be brought to light. Q14: What’s the number one key to success for any new business owner? A new business owner needs to cherish

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and protect their brand. When we launched Fortitude Fitness, we were very protective of our brand dominance. A lot of commercial Gyms will allow PT’s to launch their own personal brands within their Gym. We did not. We hired our PT’s to be Fortitude Fitness branded PT’s, creating brand awareness through these guys showcasing who they work for on their own social platforms. I strongly believe that by being aggressive with your branding, ensuring its presence and dominance will contribute to your starter success. Business is a brutal world if you don’t protect your brand, it’s values and ethos then you will fade away with hundreds of other business’ that also

Social Media is huge, it’s your gateway to the open market. Major players like Facebook continually upgrade their platforms, helping you get more reach and larger audiences. Paying for adverts on these platforms as opposed to traditional marketing technics can be lucrative, however, I would still invest in traditional methods as well, marketing goes beyond your social platforming. Sticking to the question, Social Media is an opportunity to place your stamp on the industry, showcase what you have to offer and build a fanbase. It’s a free market as well for the most part…so use it! Q16: Do you favour any one type of social media over another? My preferred platform is Instagram, as it probably is for most; Influencers, PTs and Businessmen or women. It’s the best one for generating large audiences, unlike some of the others, it allows quick access to your life but, more importantly, it offers easy accessibility to your brand. Q17: How do our readers better market themselves and their businesses? You need to hit multi-platform marketing. I was naive at first and believed myself to be a ‘Marketing Wiz’ just because I

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understood a bit about social media marketing. It wasn’t until I met a client of mine - Mark Pearson - who enlightened me on the true depth of marketing. So if you really want to start marketing yourself and have a genuine impact, then take the time to understand how/ what marketing actually is, once you’ve got a greater understanding you can begin to create marketing campaigns that happen a few times a year as well as continuous marketing that ensures your brand is hitting the public eye daily. Start by building your socials and ensuring frequent uploads, that’s a good way to start gaining traction but at the same time begin learning and developing creative ways to make sales and land clients.

Q19: What’s the last bit of advice you would like to give our readers? Everything you do has a reaction, you get back what you put in. Ground Reaction Physics explains this by showing us that when we apply force into the ground via walking etc. The ground applies force in return. If you ensure you’re making small, daily steps forward with your business then I promise, your business will grow in return! It’s a nerdy reference here, but a little science goes a long way ay! Q20: Was there anything else that you wanted to add Just remember, at the end of the day, what you’re doing is hard, stressful and draining at times, but you’re fighting

for the freedom to break the norm of a regular working pattern, You’re striving to achieve greatness in your life and craft a world for you and your family to live in. Never lose sight of the end goal, never lose faith in what you’re doing, if you want it all…then you can have it all, but ask yourself, how? If you can answer that, then you can start making those important steps, good luck, you got this!

jason watson co-founder & Director of Fortitude fitness

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Ladies Full Body Workshops

– Karen Thomas

The Deadlift The deadlift has fast become one of my favourite lifts! It engages and works the entire posterior chain, which I love. While deadlifts may look slightly different from person to person and there are variations to the conventional lift, the overall principles of performing a deadlift correctly still apply. Alternatives to a traditional deadlift include the kettlebell deadlift (great for beginners), trap bar deadlift and sumo deadlift. I actually alternate between conventional and sumo deadlifts far more frequently now. Sumos allow me to open up my hips more and place extra emphasis on my hamstrings and glutes. It can also sometimes be better for lifters who struggle to maintain a neutral/flat back during the deadlift. I make sure I do a full warm-up before getting stuck into my working sets. Deadlifts have a high demand on the body and require coordination as well as strength. But don’t let that put you off if you don’t get it perfect first time. Take time to work on this lift, improve, experiment and you will reap the rewards. Below are examples of what I might include in my warm-up to make sure my hip flexors, groin, knees, feet,

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calves & hamstrings are ready for action & to fire accordingly.

Use a standard overhand grip to hold onto the bar;

•

Spiderman walk with twist

•

Squat to standing (hands on ankles)

Your armpits should be aligned directly over the bar;

•

Chest up and neck/head neutral;

•

Fire hydrants

•

Barbell rows

Push into the floor and use an explosive movement to power up;

•

Pull-ups

•

Once the bar passes mid-thigh retract shoulder blades back, drive hips forward and stand tall;

•

Remember to hinge at the hips again when going down and once the bar has passed your knees you can then bend them.

So, how do you perform a deadlift correctly? Here are my tips: Place feet hip-width apart; Stand so that the bar is over your shoelaces; When you descend it’s important to hinge your hips back as far as comfortably possible as well as bend at the knees;

Your back should remain neutral and not round during the lift. If your upper/ mid back starts to round during a deadlift, this is often a sign that some additional strength training in this

features area is needed. Examples may include snatch grip deadlifts, reverse flies and even front squats.

opposite grips that you alternate these to prevent developing muscular imbalances over time.

If you find that your back is rounded from the start of the deadlift, then focus some attention on mobility work for your T-spine, hips and/or ankles.

Iâ&#x20AC;&#x2122;ve also found that extra hamstring training has helped to improve my deadlift.

Using wrist straps or opposite grips can help if you find grip strength challenging. I always recommend, however, if using

Please remember, if you are doing this for the first time, experience any discomfort or pain seek professional advice.

karen thomas bakerâ&#x20AC;&#x2122;s body

@karenthomaspt www.fortitudefitness.co

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fitness myths I always hear as an instructor I’ve now been a fitness instructor for 2-3 years and I absolutely love it, wouldn’t change it for the world. Day in day out I get to help people learn and understand their own bodies and how to get the most efficient and healthy lifestyle possible.

Now, like any Personal trainer or Fitness instructor would tell you. We hear and see a lot in the gym, some being incredible achievements and some being questionable things. I love listening to people’s questions and issues and finding a solution, however over the years you tend to hear a lot of the same issues. Here’s a couple of the myths and phrases I always hear in my job. “I don’t want to lift weights I don’t want to look bulky” I don’t think I could count how many times I’ve heard this, I completely understand the fear of looking “muscley” but it’s just not realistic. Hearing this from both male

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and female, doing 12 weeks of weight training will not make you look “big” even if you’re unnatural. To put on any decent amount of size takes years and even then takes a solid diet and sleeping pattern. In terms of males, building muscle can be incredibly difficult at times and again takes time. It takes dedication to a diet and a regimented sleeping plan in order to maximise gains, so if you’re worried about putting on too much size you won’t have that problem. I wish you could put on that much size in 6 weeks but it’s just not physically possible. Now for females, this is even more incorrect, as it’s not even down to time or diet but just human physiology and bone structure. Any woman naturally cannot look at the

size of the female fitness body builders no matter what training they do, women cannot sustain and physically not amount that much muscle mass on to their body. The females on Instagram that look like that admittedly work their ass off for it and deserve so much respect for it, but

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they have to be absolutely ruthless with their diet, sleep and training to get to that shape. Whether your male or female and you want to lose weight or put on muscle, you’re only gonna detriment yourself and limit your progress. “I want to look bigger and gain muscle but also lose fat and look shredded as well” Now, this is something I hear all the time. Admittedly this can actually be naturally achievable, however, it is incredibly rare. In order to lose fat and build muscle at the same time, you have to either have some ridiculous genetics or if you’re still young and new to body building then it can occur. When you’re new to weightlifting your body is still in a little bit of shock at the fact you’ve created little muscle tears, so no matter what you eat you will build some form of muscle. If you’re still eating in a calorie deficit whether you’re conscious about it or not then chances are you’ll be able to lose a bit of fat as well. However, for the majority of people, this is not a plausible option, in order to gain

muscle you need to be in a calorie surplus and in order to lose weight you need to be in a deficit. So realistically the most efficient way in order to reach your goal is to pick one of these and focus solely on it. It’s best to pick one of these routes and do it well rather than pick at both of them in the hope you eventually get results. “I can’t lose weight/gain size it’s impossible for me” Again, a very common phrase we hear all the time, the majority of this is due to the lack of knowledge on their goal and also a lack of patience. Any goal takes

time and a lot of people who start their fitness journey realise that and quit. No fitness journey is short lived and is easy, when you jump into it you must realise it’s a tough road and a long one at that. Ultimately gaining weight and losing weight is simply down to a good diet and training plan, without these then no, you won’t be able to gain or lose weight. Everybody has the opportunity to achieve these goals but again it’s down to dedication and knowledge. If you’re unsure on how to do this then read and research and get familiar, or get a professional coach to help you. Something needs to change in order to get out of that plateau and sometimes you need an outside eye or a new piece of knowledge to apply it to your situation.

Ben Holley Fitness Instructor

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nominated by Womens Health as one of the most inspirational female PT s

Chiara Lewis – musical theatre performer turned fitness instructor and PT, has trained at Psycle London, Barrecore, Third Space & 1Rebel.

1.Do you have a morning and / or evening routine? If so please can you tell us what you do. Most days I need to be up and out early to train clients or teaching classes. I typically have to be in the studio at 6am so that means my alarm is set for 4.30am. It is vital for me to have a good evening routine to guarantee a good start of the day. As my eyes are half closed at that time of the morning I would struggle to even find my leggings. So I make sure the evening before I lay out my outfit and prepare my bag. I also write down on my phone a to do list so that my head doesn’t feel crammed and I can fall asleep. I’m also working on reducing screen time at night - although with the up and coming last season of GOT I’ve been unable to live up to my intention lately: I simply HAD to rewatch the whole series - oh yes, I am human too. I try always to think of a positive thing before closing my eyes. Something nice that happened during the day or something I’m feeling grateful for. In the AM the first thing I do is to grab a big glass of water to rehydrate after the long break of the night. I try to squeeze in my meditation first

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thing (I use an app called Head space) otherwise I know I won’t do it later on in the day. Every day I set the same intention in my head: “Today is gonna be the best day of the year”. I grab my keep-cup filled of Nespresso and oat milk and off I go. Ready to take on whatever comes at me. Your top 3 tips to living a healthy life.

1. Be positive Always try to look at the positive side of things and try to avoid the “it always happens to me” attitude. You have

power over how you react to things that happen to you.

2. Be present If you need to look in any direction make sure it’s always forward. And if you’re looking back try to be grateful for all the lessons.

3. Try to schedule ahead Your work commitments, your workouts, your time to socialise. Make a plan for the day/week well in advance. Do not let life just happen to you.

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What’s the one thing you can’t live without?

Do you have a life mantra you can share?

The first thing that comes to mind is my dog, Coco. I love her squishy face, but I guess for the purpose of this article I need to say exercise. And it’s true, whenever I don’t move my body (and it can be anything, even just a long walk or a 10 mins abs routine) I get really cranky.

Always try to explore outside the comfort zone, that will allow it to expand and create more space.

One fun fact about you?

1. Set up my own foundation to empower teenage girls in underprivileged countries to understand their true value

Not sure if this is fun or freaky but if you put your pinky next to each other, palms up, and count the lines (of your pinkies) you count 3 on both of them right? Well I count 3 on my left but 4 on my right…it always gets all my friends freaked out!

Do you have any guilty pleasures? Binging on box sets. I simply CANNOT watch only one episode! 3 things on your bucket list to do...

2. Travel the world and be wowed by nature 3. Achieve something epic, like climbing mount Everest

For more information or to buy tickets visit the website...

www.inyourelementfestival.com

Chiara lewis in your element festival

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features

Naomi Buff is a Holistic Wellness Coach... Superfood Supplier and Kitchen Consultant, currently living in Kent after residing in Monaco for 7 years previously where her brand was born and initially launched. Naomi’s wellness career began in 2011, after struggling with finding foods her toddler son would eat and eventually discovering his love of healthy juices. She soon after enrolled with The Institute of Integrative Nutrition’ to study Holistic Health Coaching. Naomi’s wellness career and achievements include becoming the first superfood supplier in Monaco and Kitchen Consultancy with some of Monaco’s top restaurants and hotels including The Fairmont Hotel, she has also been featured on Riviera Radio and Monaco Masterchef. Naomi has been hosting Women’s Wellness Cookery workshops for 7 years which she has recently launched in Kent and online, over the years she has coached and taught hundreds of women and inspired positive achievable change in their diet and lifestyle.

In 2015 her ‘I AM Blends’ were created when she teamed up with leading scientist, Sara Palmer Hussey to formulate a unique blend of functional adaptogens to address the needs of the issues that women were facing in easy to use tasty powdered blends. They are stocked in Harrods, Six Sense Spas and online. Naomi has also completed advanced studies in Eating Psychology and is very passionate about empowering and inspiring women through her workshops, blogs and recipes. Naomi is best known for changing

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the way Monaco ate and was the first to introduce Superfoods and a variety of healthy foods onto the menus in some of Monaco’s top restaurants and Hotels. She was very influential in the Monaco health and wellness movement which started as a result of her Nutritional Cookery workshops which she taught to Monaco women for 5 years. She will be returning to Monaco for the In Your Element Festival to do her new signature workshops as part of the event - The SKIN workshop, The WEIGHT workshop and The ENERGY workshop. Her

features

workshops mirror her “I AM Blends” - a range of scientifically formulated powdered blends of superfoods and adaptogens which target 3 common complaints – Skin, Energy and Weight. The aim with these blends was to harness the power of nature to activate greater wellness. All 3 blends contain a selected range of the most phytonutrient-rich ingredients (vitamins, minerals, polyphenols) as well as adaptogens (maca, ginseng, sea buckthorn, schisandra, ashwagandha, muira puama, rhodiola rosea,), which are natural botanical substances that

help the body manage stressors such as illness, family or work demands. By selecting the best ingredients to cover a specific task, these blends are potently concentrated and effective as opposed to other powders on the market, which mix minor quantities of many different botanicals without harnessing the real power of any. The health and wellness industry has changed tremendously since I started my wellness career 8 years ago, I have seen many fads come and go but one thing that has been consistent and continues to grow is technology so I feel this will have

a big impact on the future of the Health and Wellness industry as much as I am against this as I feel it deters from human contact which a lot of us are already lacking. I would like to see the industry continue to recognise Mental Health as important as physical health and more being done in schools to help support children and teens cope with the demands and pressures that social media and technology bring. For more information or to buy tickets visit...

www.inyourelementfestival.com

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nutrition

BTN Academy partners with Active IQ...

to deliver Level 4 in Nutrition Coaching – Ben Coomber how to provide individualised, nonprescriptive and evidence-based advice to those with whom they work. The course promises the following... • Know how to work with a diverse range of clients, all with completely different goals • Massively improve client adherence using the science of behaviour change • Truly master the anatomy, physiology and endocrinology relevant to nutrition • Improve your client communication, helping you to navigate client barriers

We have been working behind the scenes for a very long time to achieve something really cool, and we’re so glad we finally get to spill the beans. What you can see below is a press release to announce that we, the BTN Academy, are now the first course provider in the UK to offer a level 4 qualification in Nutrition Coaching alongside Active IQ. This means that those undertaking their education with us will not only get a high-quality course that provides knowledge, understanding, and the skills to put those into practice, but they’ll get a Qualification Certificate at the end of it! Active IQ supports BTN Academy to create first Level 4 Certificate in Nutrition Coaching. Active IQ has worked closely with highly-acclaimed fitness professional Ben Coomber

and his company, the BTN Academy to create the industry’s first Level 4 Certificate in Nutrition Coaching, which starts on May 14th. The BTN Academy has operated for a number of years as an independent education provider. During this time they have offered evidencebased nutrition courses to fitness professionals and the general public, but they have now sought official recognition to confirm their status as a regulated Level 4 qualification, and in so doing work to increase the standards of the health and fitness industry as a whole. The course is aimed at current or soon-to-be fitness professionals looking to enhance their skillset by offering nutrition coaching to clients. The qualification provides learners with the knowledge and understanding necessary to help clients improve their nutritional habits through personalised coaching, meaning that they will learn

• Learn how to properly monitor consistency and adherence over time • Develop ways in which you can provide accountability, mentorship, and support to the clients you coach • Be able to assess nutrition clients effectively and efficiently • Be able to set clients up for longterm, sustainable success • Increase your critical thinking skills, so you can keep progressing long after you graduate • Join the BTN online community, a group of coaches committed to changing lives • Learn around work and home life, in your own time • Really understand your role – where you can help, and what to do when you can’t • Intakes in May and November

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nutrition

Before enrolling on this new Level 4 qualification, it’s recommended that learners have a basic level of nutritional knowledge in the form of an accredited qualification such as the Active IQ Level 3 Award in Nutrition for Exercise and Health, the Active IQ Level 3 Diploma in Personal Training or other training such as the BTN Foundation Academy. The qualification is delivered online, and is available worldwide in any time zone. “Nutrition can be such a grey area for many fitness professionals,” says James Clack, Business Development Manager for Active IQ. “This new qualification will give PTs and FitPro’s the right coaching skills, enabling them to support their clients and deliver sound nutritional advice with absolute confidence”.

“We really believe that proper nutrition coaching can change lives, and we want our learners to be in the absolute best position to accomplish that; that means we need to look not only at the science of nutrition, but at the art of its application in the real world,” says Tom Bainbridge, BTN Academy Manager. “As such, we teach from a diverse range of disciplines including biology, psychology and the social sciences. It’s our aim to be a force for good in the fitness industry, arming fitness professionals with the skills they need to work ethically, effectively, and with integrity. We’re extremely pleased to be the first course provider to work with Active IQ to bring this kind of education to the table”.

For more information please visit www. btn.academy or www.activeiq.com Active IQ is the UK’s leading Awarding Organisation for the Active Leisure, Learning and Wellbeing Sector with over 500 approved centres across the UK and internally. Committed to providing first class qualifications, services and resources which are valued by training providers, employers and learners, Active IQ has over 100 innovative and dynamic accredited qualifications in a variety of disciplines from Entry Level to Level 5. In addition, it offers a variety of pioneering resources for teaching, eLearning and assessment. For more information please visit...

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nutrition

Embracing virtual f itness is key to longevity in the PT industry It’s no secret that a digital transformation is underway in the fitness industry and has been for some time now... – Darren Doak, The training room But instead of seeing it as a threat, personal trainers (PTs) must look to evolve along with the latest innovations, is the view of The Training Room, the UK’s leading fitness education company. Advancements in technology have led to a variety of new gadgets and digital trends hitting the fitness market in recent years, as well as alternative methods to perform and prescribe exercise. Probably the most pertinent to the world of personal training is the rise of the online fitness coach, as Darren Doak, National Field Manager for The Training Room (TTR), explains: “The rise of virtual fitness is certainly the biggest threat to the livelihood and income of the traditional, gym-based PT, and a new breed of online fitness coach has made the PT industry more competitive than ever – but it also presents opportunities if embraced.” One company looking to take hold of the ‘virtual coaching’ space is Peloton, which, since its UK launch in 2018, has been trying to impress potential customers with its cool, pop-up stores and shiny, big-budget ads. With the tag line, “a private indoor cycling studio in your home,” the at-home, on-demand indoor cycling company gives exercisers a vast selection of live and recorded classes with Peloton’s elite, qualified

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instructors – making it possible to go from sofa to spinning in just a few steps. As you would expect, many other companies would like a slice of the pie, from fitness retailers to fitness clubs. In April this year, Anytime Fitness, one of the UK’s largest fitness operators, launched its ‘Anytime Coaching’ app, which enables its PTs to communicate and share bespoke workouts with their clients. Likewise, Reebok and Gym Cube have partnered with the Register of Exercise Professionals to develop an app which enables UK fitness professionals to earn money as online coaches while upskilling.

With gamification another rapidly emerging fitness trend – and an area that’s tipped to experience significant growth – Nintendo, too, is trying to get in on the action, with their game, Fitness Boxing for Nintendo Switch, which has a (fully customisable) virtual trainer giving you instructions as you complete the exercises – while also offering you the customary perks of a video game, such as unlocking outfits for your trainer to wear as you hit certain milestones. Recognising the digital disruption that’s occurring, TTR has taken measures to ensure it provides trainees with the very best education available, enabling

nutrition

them to succeed in this fast-paced and ever-changing industry. By beginning to integrate ‘digital’ subjects into its PT courses, TTR’s aim is to equip its students with the most up-to-date skills and insights, while remaining at the forefront of fitness training. Most recently, TTR has added a section to its syllabuses on ‘how to advertise yourself on social media and the importance of marketing yourself online’ – which has proven both valuable and popular with students on its Level 2 and 3 PT courses. With a goal to create confident, robust and versatile PTs, TTR also encourages its expert tutors to suggest ways they could add value to its courses – meaning other digital topics are sure to appear in future teaching materials, as new technologies continue to emerge and influence the way we exercise. Darren comments: “Everything is going to be about tech moving forwards. Trying to fight against it is like trying to hold back the tide coming in. It’s impossible to do. Tech is coming thick and fast, so if you can’t advance yourself

and get yourself up to speed with virtual and online training, and understand how to build a market around it, then you could struggle. “Traditional PTs have to adapt themselves to achieve longevity in the business and need to get involved with virtual personal training to have the best chance of success moving forward.” In TTR’s opinion, virtual and gym-based personal training should not be seen as two separate and competing entities, but simply as different aspects of the same profession, which – if embraced – can be beneficial to all PTs, as Darren explains: “In my view, there’s no such thing as an online and offline PT – they’re all just PTs, giving advice and coaching people towards their goals; you can do that online or in the gym. Instead of seeing them at opposite ends of the spectrum, at TTR, we believe that virtual and traditional personal training can greatly complement each other, and by looking at the positives on both sides, all PTs, no matter their age or experience, can identify areas of the online and offline worlds which can

benefit their practice.” Darren adds: “If you’re a gym-based PT, a good way to strengthen and grow your client base is by offering them the option to engage with you online, through closed, community groups on Facebook to live, streamed classes. Likewise, as an online PT, you can never usually get any of that individual, face-to-face contact as you would with a person one-to-one in a gym, so if you can use your online presence to drive demand for ‘real-life’ classes or boot camps and get several of your clients together at one time, that’s an additional perk you can be offering – and the potential for further income and exposure.” According to TTR, it all boils down to that famous phrase, “survival of the fittest.” Those who ignore ‘virtual’ versus those who embrace it. For the PTs willing to adopt and adapt to the latest tech innovations and turn the threat of online coaching into an opportunity, the rewards are there for the taking, and it is TTR’s mission to support them on that journey through world-class education.

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Events

The UK’s leading trade event for physical activity, health and performance will build on its 2018 success at this year’s event, which takes place at ExCeL in London on May 8-9th 2019. Event Background & Details Now in its fourth year, Elevate will continue to explore the benefits of physical activity for health and wellbeing whilst considering how the sector can help get more people moving, more often. The UK’s leading trade event for physical activity, health and performance will build on its 2018 success at this year’s event, which takes place at ExCeL in London on May 8 - 9 2019. This year will see Elevate run alongside COPA Series and the Elite Sports Performance and Rehabilitation Expo for the second time; attracting an audience of over 10,000 purchasers, specifiers and potential partners. Over two days, thousands of senior decision makers from leisure centres, health clubs, independent and multi-site gyms, hotels, sports clubs, schools and universities will attend to source the latest equipment from over 350 exhibitors, whilst learning more about best practice from over 350 thoughtleading speakers. Elevate offers an extensive free education programme for the thousands of delegates attending with 300+ speakers presenting across nine dedicated programmes over the two-day event. When you register for your free pass to attend Elevate, COPA and Elite Sports Expo, you will gain access to the renowned Thought-Leaders-Conference, as well as seminars and workshops including Strategies For An Active Nation, Future Performance, The Business of Physical Activity, Active Aquatics, Maximising Wellbeing & Performance, The Business of Physical Therapy, and the newly created Moving Medicine and Active Kids streams.

2019 Highlights The UK’s leading trade event for sport, physical activity and performance contains notable highlights which should not be missed by attendees. Featuring for the first time in 2019, the Moving Medicine stream will showcase the science, latest evidence, and tools required for effective conversations and communication of this information within practice case studies. Debuting alongside Moving Medicine is the Active Kids stream.

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The seminars in this stream will critically examine the latest trends and innovation in activating kids, exploring the role of behaviour change, motivation and goal setting, and the use of digital and technology for activation. Active Kids will attract leisure providers, gyms and family entertainment centres alike in the hope that health challenges facing children in contemporary society will decline. Another way event attendees will be able to explore the latest ground-breaking products and services on show is in the Tech Lab innovation space, organised in conjunction with the London Sport-backed Sport Tech Hub and ukactive’s Active Lab. The Tech Lab will provide unrivalled sector insight to event attendees, featuring technology startups that are disrupting the physical activity market. Active Aquatics is another exciting feature area of the Elevate exhibition that will focus on exploring aquatic strategies for facilities that both maximise use of the pool and increase membership numbers. Exhibitors will have the chance to demonstrate their latest in pool and open water swimming equipment, research, monitoring and

performance. Supported by Swim England, there is also a dedicated seminar stream specifically responsible for providing aquatic activities and facilities. Notable seminar sessions include ‘State of the Nation: The future of aquatics’ and ‘Why it’s important to get every child swimming’, both of which will discuss prominent issues surrounding aquatics’ position within the sector and how swimming tackles physical inactivity amongst children respectively.

350+ exhibitors confirmed for 2019 Elevate once again boasts an impressive range of 350+ exhibitors who will showcase their latest products aimed at positively contributing towards decreasing physical inactivity levels, to the 10,000+ expected attendees. The exhibition areas at Elevate 2019 are; Commercial fitness, Innovation in Elite Sport, Active Aquatic, Design, Build and Interiors, Elevate KIDS and COPA. Elevate represents one of the best opportunities of the year for physical activity business and professionals to make

Events purchasing decisions, discover the latest innovations and meet the leading suppliers face to face. Health club and gym suppliers include: fibodo, PayAsUGym, Matrix, eGym, Les Mills, FunXtion, MYZONE, Jordan Fitness, Keiser, Origin, Physical Company, Concept2, Eleiko, Speedflex, TRX, Octane Fitness, Legend, Freemotion Fitness, Wattbike, Core Health and Fitness, InBody, Power Plate, FitQuest, Miha Bodytec, Powerhouse, Perfect Gym, Hippo Leisure, Codelocks, Gerflor, TVS, CMS Danskin Acoustics and SwimTag. The exhibition floor is a place where the key suppliers of physical activity equipment can showcase their new innovations to the UK market. MyZone will be showcasing their new ‘MyZone Solution’ and ‘MyZone 3.0’ features, while eGym UK will demonstrate their eFlexx, a concept based around training circuits performed using specialist equipment while incorporating systematic exercises to increase flexibility and mobility. Physical Company are set to demonstrate an array of their latest products, with their Director of Sales and Marketing, James Anderson commenting: “Physical Company will be showcasing a range of new innovations from our multi-functional EVO Bench – with live demonstration in a boutique gym setting, to our Merrithew™ (STOTT PILATES) reformers. We will also be demonstrating our new App, giving fingertip access to a huge array of workout plans and exercises plus a selection of Ecore Athletic performance flooring products.” Crown Sports Lockers’ will demonstrate how their installs are made to measure lockers and changing areas geared to customer demographic and demand. Meanwhile, Flow Therapies will be showcasing their Flow Muscle warming massage wax of which is designed to help decrease inflammation whilst penetrating and soothing sore muscles.

The Studio Hutchinson Technologies will return to the Elevate Studio as they provide a high-octane stage for a variety of GroupX performances. Experts will showcase the leading edge in audio visual, lighting and virtual fitness to inspire operators and instructors alike.

Elevate Innovation Awards 2019 With so much product advancement on display, the Elevate Innovation Awards, sponsored by FitnessCompared, will return. As with previous years, a panel of experts will judge the best sector products and services in six defined categories: Best Workout Innovation, Best Facility Innovation, Best Health & Wellness Innovation, Best Rehab & Recovery Innovation, Best Innovation for Human Performance and Best Start-Up.

Thought Leaders Conference After successfully debuting in 2018, organisers of the ever-developing trade show have confirmed the delivery of its Elevate

Thought Leaders Conference, sponsored by PayAsUGym. The conference will delve into how the physical activity and healthcare sectors can significantly contribute towards a happier, healthier and more active nation. With the UK government’s ongoing efforts to eliminate physical inactivity surrounding pressing challenges such as prevention over cure, increased investment in the NHS and digital disruption to community-wide behaviour change initiatives, the conference aims to inspire bigger picture thinking that will maximise the full power of the physical activity sector as a reputable force for positive societal change and impact. The Thought Leaders Conference will feature keynote talks and strategic debates from senior representatives within various areas of the industry. Headline speakers for the conference include the UK Government’s Sports Minister, Mims Davies and Chief Medical Officer, Professor Dame Sally Davies; both will outline the industry’s vision for physical activity and healthcare. Other thought leaders speaking at the conference include James Sanderson, Director of Personalised Care at NHS England, Chris Grant, Managing Director at 14A, Justin Musgrove, Chief Executive of Bannatyne Group, David Stalker, CEO at MyZone EMEA, Professor Robert Copeland, Professor of Physical Activity and Health at Sheffield Hallam University, Tara Dillon, CIMSPA CEO, and PayAsUGym founder Jamie Ward. There will also be keynote interviews in a ‘conversation with’ style, including former Welsh international rugby player, Gareth Thomas and Mark ‘Dot’ Perkins, Registered Physiotherapist and Captain of the Invictus Games 2018.

2019 speakers confirmed Over 350 experts will descend upon London on May 8 – 9 2019, speaking on various topics across key issues which address the nation’s battle against physical

inactivity. Influential speakers include Kevin Currell, Director of Science and Technical Development at the English Institute of Sport, Brett Kirby, Human Performance Scientist at Nike Sport Research Lab, Dr Simon Kemp, Chief Medical Officer at the RFU, Catherine McLaughlin, Strategic Lead – Children & Young People at Sport England and Nick Richardson, Chief Executive at The Insights People. Elevate once again attracts senior figures within the industry, including a ‘Top 10 – not to miss’ list: Professor Dame Sally Davies – UK Government’s Chief Medical Officer Tim Hollingsworth – Sport England CEO Mark Perkins – Invictus Games’ Team UK Captain Dr Zoe Williams – Public Health Physical Activity Champion Mims Davies – UK Government’s Sports Minister Dr Mike Brannan – National Lead for Physical Activity at Public Health England Sally Gunnell OBE – Olympic and World Champion Chris Grant – Managing Director at 14A James Moore – Lead for Performance Services at Team GB Gareth Thomas – former Welsh international rugby player Of particular interest to health clubs and gym chains will be the ‘What do your customers really want?’ seminar, chaired by David Minton, Managing Director of Leisure BD. The seminar will focus on how customers want to be communicated with, and how they make buying decisions; what influences these buying decisions and behaviours. It will look at changing expectations towards health and fitness, how this should influence the industry’s response in the way they sell and offer products and services, and how the

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nutrition sector can better use personalisation and localisation. With a targeted audience including fitness professionals, sports coaches and personal trainers, the Moving Medicine stream is set to add a further dimension to Elevate. A standout seminar will focus on ‘Moving Health Professionals: “Everyone active every day’, in which Dr Mike Brannan, National Lead of Physical Activity at Public Health England, will explore the core components of the Moving Health Professionals programme and its progress to date. Dr Zoe Williams, Public Health England Physical Activity Champion, will be chairing ‘What will it take to get our children active?’ and spoke ahead of her session: “Elevate goes from strength to strength each year, which aligns with how the physical activity and health sectors continue to build collaborative relationships. Health and fitness providers are often trying to engage those who have the most to gain from increasing their activity levels. It tends to be the same groups of people that we, as healthcare professionals see regularly; the inactive, socially isolated and those with long term conditions. As much as I like my patients, for me, success is when the physical activity provider sees them regularly and I no longer do.” Professor Charlie Foster, Senior Lecturer in Physical Activity and Public Health England at University of Bristol will be chairing ‘How to create consistent physical activity messaging’. Charlie commented: “Elevate brings together the latest research and practice in one place – all committed to improve the health of the UK population. It gives scientists the chance to sense check their work with the realities of practice, share their learning and grow their impact. Elevate will increase the reach and impact of effective research into practice, helping the nation become more active, more often.” Elevate’s business seminars see industry experts providing insights into the trends shaping the sector, how to get the attention of the investment community and how to use the data you gather. Practical sessions cover areas such as marketing, membership retention, build and design, cost-efficiencies, partnerships, staffing and many more. Other notable seminars include ‘Making a success of your business: the role of technology’ and ‘Virtual coaching: the future of wellbeing and fitness?’, chaired by GG Fit’s Director, Guy Griffiths and KvS Performance’s Director, Dr Ken van Someren, respectively. Liz Terry, Chief Executive at Leisure Media, will present the ‘The future of fitness: trends and innovations’ seminar, which will examine in depth the future of the health and fitness sector. Chris Sharman, Managing Director of iKidz Training and Consultancy will chair a session on creating services and spaces for active kids (and families) with speakers Susie Malcolm, Group Family Manager of David Lloyd Clubs and John Penny, Managing Director of Third Space. Other pioneering approaches to leisure services will be discussed such as Sheffield’s integration of health and fitness services within the community and how to revive

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the high street with opinions from Glenn Carlin, Operations Manager for the National Centre for Sport and Exercise Medicine, Dr Ollie Hart GP, Steve Mann, Head of Healthy Communities for Places for People Leisure, Martin Reeves, Chief Executive of Coventry City Council, James Foley, Commercial Director at Alliance Leisure and Steven Scales, Client Services Director from ukactive.

wider audience, helping us to promote the development of athletes as people as well as elite athletes”.

For those with an interest in swimming pools and active aquatics, Swim England are curating a seminar stream including sessions on the building of swimming pools featuring Richard Lamburn, Head of Facilities at Swim England, Mike Lawless from LA Architects and Simon Whittingham from FT Leisure.

Justin Musgrove

Charity of the Year Partnership Elevate will have an official Charity of the Year for the first time in 2019 and are pleased to announce that Metro Blind Sports will form this partnership. Metro Blind Sport is a London based charity that opens the door to sport for all vision impaired people, regardless of age or sporting ability. The charity aims to encourage participation and to create opportunities to take part in a wide range of activities including bowls, archery, football, tennis, athletics and swimming. The partnership between Elevate and Metro Blind Sports will further promote the inclusive nature of the trade show and attract more people with disabilities to attend. At the event, Metro Blind Sport will supply volunteers to assist blind and partially sighted visitors who are attending. Volunteers will also be fundraising at Elevate through Bucket Collection, as the charity relies heavily on donations to subsidise its membership offer (£10 for life). The money goes towards a wide range of things including court and pitch hire and coaching. Metro Blind Sport will also have a stand in the Elevate exhibition where it hopes to engage a range of key decision makers in conversations around what more can be done to make sport and physical activity more accessible for those will visual impairment and addressing the current issues that exist. Further pushing this agenda, Metro Blind Sport CEO, Martin Symcox will be presenting as part of the seminar, ‘Making sport and physical activity accessible for all’, where he will explore inclusive approaches to adapting facilities for all.

Speakers Jo Harrison

Head of Performance Lifestyle at the English Institute of Sport (EIS) “I’m looking forward to giving an overview of Performance Lifestyle, demonstrating the impact it has on athletes from a personal and performance perspective”. “Events like this are a great opportunity to explain Performance Lifestyle’s role in the high-performance system to a

“The Elite Sport Expo has a vast reach and being able to meet and listen to so many influential speakers at one event is an opportunity I’m thoroughly looking forward to.”

Chief Executive of Bannatyne Group “Elevate is the new kid on the block of exhibition and conference, I am keen to support UK initiatives to get the UK back on the world stage of events. Bringing people together, listening to the new generation of Leisure leaders and seeing the latest products is key to making Britain great again in terms of a Leisure proposition. Through innovation and best practice, we’ll make the industry compelling for consumers.”

Dr Kate Hays

Head of Performance Psychology at English Institute of Sport “With so much on offer at the Elite Sport Expo I’m excited to be demonstrating the role of performance psychology in elite sport and how at the EIS we seek to develop the person as well as the performer”. “With so much best practice on display it’s a wonderful chance to meet a range of leaders and thinkers and also see what else is happening throughout the sports industry. As well as offering insight from performance psychology at the highest level I hope to see examples of the latest innovations taking place across the industry.”

James Sanderson

Director of Personalised Care at NHS “I’m looking forward to present at Elevate about the role of personalised care in primary-care and community networks to consider what matters to people, and help people develop knowledge, skills and confidence to better-manage their own health and wellbeing”.

Liz Nicholl

CEO at UK Sport Liz Nicholl will be in attendance, for one of the final times as UK Sport CEO, having announced her retirement last year. Liz will be on a panel discussing the future of sport and mass participation alongside Nico Heslop (Head of Sport, DCMS) and Nigel Walker (National Director, English Institute of Sport). UK Sport CEO Liz Nicholl said: “The Elite Sports Expo 2019 provides a unique opportunity and forum for us to connect with the wider sporting industry. We are proud to be a lead supporter of the event and extend the learning of those working across the high-performance system.”

How to register... To find out more about the full programme for the conference and seminars, and to register for a free place, visit... www.elevatearena.com

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nutrition

Gosh!’s

Beetroot Burger Salad

Serves

2 people

you’ll need... •

1 pack of Gosh! Beetroot, Kale & Quinoa Burgers

•

2 courgettes

•

1 cup of cherry tomatoes

•

100g of tenderstem broccoli

•

100g of asparagus

•

A handful of rocket

•

A handful of basil leaves

•

½ cup of edamame beans

•

A drizzle of olive oil

•

Salt & pepper to taste

basil dressing •

1 cup of basil leaves

•

½ clove of garlic

•

The juice of 1 lemon

•

Salt & pepper to taste

•

¼ cup of sunflower seeds (optional)

Method 1. Preheat oven to electric 150°c/fan oven 120°c/gas mark 2 2. Place the cherry tomatoes cut in half on a baking tray with a drizzle of olive oil, salt & pepper and roast them for 45 minutes. 3. To make the dressing, simply place all the ingredients into a blender or food processor and blend until smooth. 4. Heat a griddle pan on the hob with a drizzle of olive oil. Slice the courgettes into thick slices, then cook on the griddle pan until cooked through and lightly charred. 5. Remove the courgettes and proceed cooking the asparagus, broccoli and edamame beans on the griddle pan for a few minutes until cooked through. 6. Reheat the oven to electric 200°c/fan oven 180°c/gas mark 4 and cook the Gosh! burger for 15-20 minutes. 7. Toast the sesame seeds in pan on a medium heat for about 5 minutes. Give the pan a shake from time to time to prevent burning. 8. In a mixing bowl, toss the broccoli, asparagus, courgettes and edamame beans with the basil dressing. Sprinkle with the toasted sesame seeds and chilli flakes (if using). 9. To plate up the salad start by layering the rocket, all the grilled vegetables, the roasted tomatoes and the Gosh! Beetroot Burger cut into strips. Drizzle some extra basil dressing and sprinkle generously with the toasted sesame seeds, basil leaves and chilli flakes. Enjoy!

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| Recipe credit, Happy Skin Kitchen.

nutrition

Gosh!’s

Broad Bean and Quinoa Bites with Goats Cheese on Crispbreads

Serves

4 people 5 mins

Not all snacks are made equal – and this one certainly wins top honours for being simple, nutritious and wildly delicious. Who said being healthy had to be difficult and expensive?

you’ll need... •

1 pack of Gosh! Broad Bean and Quinoa Bites - 4 individual bites, crushed

•

100g spreadable goat’s cheese

•

Zest and juice of 1 lemon

•

A pinch of dried oregano

•

1 tbsp olive oil

•

2 spring onions, trimmed, washed and chopped

•

4 crispbreads

Method 1. Mix the goat’s cheese with the zest, lemon juice, oregano, olive oil and spring onions. 2. Spread over the crispbreads and place the Broadbean and Quinoa Bites on top.

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

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nutrition

Gosh!’s

Moroccan Spiced Kofta Pitta Pockets

Serves

4 people 10 mins

Need a bite to eat but don’t have hours to spare? Don’t worry, these simple but nutritious pitta pockets are bursting with flavour and good-for-you veggies, so you can make them in no time for a healthy lunchtime or dinner option.

you’ll need... •

1 pack of Gosh! Moroccan Spiced Koftas – 4 koftas, cut into pieces

•

½ cucumber, diced

•

2 tomatoes, chopped

•

4-6 black olives, chopped

•

A few washed and coarsely chopped flat leaf parsley leaves

•

4 wholemeal pitta breads

Method [For the yogurt sauce] 1. Combine the sauce ingredients in a bowl and mix. Cover and put in the fridge until required (it will last for 3 days in the fridge).

Method [For the salad] 1. Mix all the ingredients together in a bowl. 2. Cut each pitta bread in half. 3. Add a little of the yogurt sauce in each of the pitta breads. 4. Then place a few of the Moroccan Spiced Kofta pieces in each of the pitta breads. Add the mixed salad followed by more yogurt sauce and serve.

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| Recipe credit, Manju Malhi for Cranble.com and Gosh!

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Gosh!’s

Smokey Sweet Potato Red Pepper Sausage Pasta Salad

Serves

2 people 10 mins

Tasked with cooking a vegetarian dish that will suit all tastes? Here’s your answer; quick and simple but wholly satisfying. And, it’s ideal for leftovers too.

you’ll need... •

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

•

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

•

1 bread bun of your choice

•

1 thick slice of a large tomato

A handful of shredded purple cabbage

Method 1. Toss the vegetarian red pesto, olive oil and tomatoes together. Mix in the Smokey Sweet Potato & Red Pepper Sausages and the pasta. Combine well. 2. Fold in the (optional) mozzarella. Sprinkle over the rocket leaves and the black pepper and serve immediately 3. The salad can be kept in the refrigerator covered for 2-3 days.

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

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Sweet n’Sour Prawns you’ll need •

Coconut oil

•

2 peppers – chopped

•

3 tbsp red wine vinegar

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1 red chilli – finely chopped

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Fresh pineapple chunks

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Zest & juice of 2 limes

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Fresh root ginger – peeled & grated

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Spring onions

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2 tbsp cornflour

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300g king prawns

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1 red onion – sliced

2 tbsp low sugar/salt tomato ketchup

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2 tbsp coconut sugar

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Sea salt & black pepper to tastepowder to season

step by step 1. Heat the coconut oil in a wok & add the chilli & ginger. 2. Add the onion & fry for ca. 2 mins, followed by the peppers, spring onions & pineapple & cook for ca. 3 mins. 3. Whisk some juice from the pineapple with the sugar, ketchup, vinegar, lime zest & juice with the cornflour until smooth. 4. Bring to the boil in a separate pan before pouring over the wok ingredients. 5. Serve Sweet ‘n’ Sour over a bed of noodles or rice. 6. Scatter with pine nuts.

@karenthomaspt www.thebakersbody.com

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Tofu and Pak Choi you’ll need •

2 tbsp Coconut oil

•

Zest & juice of a lime

•

1 red onion - sliced

•

2 tbsp low salt Soy sauce

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3 garlic cloves - crushed

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200g Tofu

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Fresh root ginger – peeled & grated

•

Pack of crunchy stir-fry vegetables

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1 red chilli – finely chopped

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Pack of pak choi – leaves separated & halved

•

2 tbsp sesame seeds

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Sea salt & black pepper to taste

step by step 1. Marinade the tofu in a bowl with the soy sauce, onion, garlic, ginger, chilli & lime (juice & zest) for ca. 60 minutes. Drain the marinade & reserve liquid & ingredients. 2. Heat 1 tbsp coconut oil in a wok & fry the marinated tofu until golden. 3. Remove from the pan & set aside. 4. Heat another tbsp of coconut oil in the wok & stir fry the vegetables for ca. 5 minutes. 5. Add the tofu & ingredients from the marinade gently stir together. 6. Pour in the liquid from the marinade along with a little water. Reduce the heat, cover & simmer gently for around 2 minutes. 7. Serve on a bed of rice & sprinkle with sesame seeds.

@karenthomaspt www.thebakersbody.com

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Beetroot chocolate cake you’ll need •

250g 85% dark chocolate

•

40g self-raising flour

•

Pinch of sea salt

•

250g raw beetroot – peeled & finely grated

•

40g chocolate Whey powder

•

25g organic cacoa powder

•

3 large organic eggs

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2 tbsp Canadian maple syrup

•

50g ground almonds

•

250g Coconut sugar

•

2 tbsp organic local honey

•

30ml rapeseed oil

•

1tsp vanilla essence

•

0.5 tsp bicarbonate soda

•

Pinch of sea salt

step by step 1. Grease a round loose bottomed tin & set aside. 2. Beat the eggs, sugar, vanilla essence, maple syrup & honey until pale & fluffy. 3. Gently melt the chocolate in a thick-bottomed pan & allow to cool. 4. Fold the flour, whey, soda, salt, cacoa & almonds into the wet ingredients. 5. Dab grated beetroot to remove excess moisture. 6. Fold the beetroot, cooled chocolate & oil into the ingredients above. 7. Pour the mixture into the tin & bake in the middle of the oven for 90 minutes. 8. Cover the cake & bake for another 30 minutes. 9. The centre of this cake should be slightly ‘gooey’ even when fully cooked as this is very moist. 10. Set aside to cool before slicing.

@karenthomaspt www.thebakersbody.com

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THE

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

THE

KITCHEN 5 GY M S 5 WO R KO U T S NUTRITION

THE STRENGTH LAB

HEALTH CHECKS POWER

INTERVAL INSANITY

FITNESS TESTING

FUNCTIONAL FUN

CARDIO CITY

PRACTICAL AND THEORY WORKSHOPS

DEMONSTRATIONS | TASTERS | RECIPIES

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How to maximise results through rest and recovery rest and recovery are unbelievably important when it comes to any fitness goal, it’s one of the things that a lot of gym-goers don’t really consider and yet it can help you so much when it comes to keeping on track... A lot of people will absolutely batter their bodies 6/7 days a week and wonder why the feel tired and sore the whole time, the term “more is better” is very true and I 100 per cent agree with it but there comes a stage where you have to take a step back and look realistically if the volume of training you’re doing is actually benefitted or being detrimental to your sessions. I’ve always had the view that you can spend 2 hours in the gym a day but if your sessions are at 60% effort cause you’re so sore or tired then it’s not worth it, take a step back and reevaluate. I think it’s far better to train less but much more efficiently, let your body heal and go again. So here are a couple of pointers on how to improve rest and recovery and help get results.

Sleep One of the main ways to maximise rest and help your muscles grow is through sleep, again one of the things that most struggle to account for and actually track. Nowadays there is literally an app for everything if you don’t have one get a sleeping app. I recently started using one and it was eye-opening to say the least, it’s not smart to only get 5 hours sleep and the app let me know. Obviously, they’re not always gonna be 100% accurate but it’s a good thing to track and let you know how good your sleep really is. As well all know our shut-eye is used to repair and recover our bodies, overnight our little muscle fibre’s heal and repair and eventually grow stronger. The more efficient sleep you’re gonna get the more efficient your muscles will

recover. Not only that but “Dr. Michael Breus, a clinical psychologist of the American Board of Sleep Medicine” agrees that sleep is one of the most crucial aspects when relating to bodybuilding due to its effect on muscle memory leading to injuries. Sleep also has a big impact on your hormones, mainly HGH (human growth hormone) and testosterone. Now according to Breus, “sleeping less than five hours actually reduces testosterone production by 11%” scary stuff. Testosterone is a male sex hormone which helps regulate your muscle mass and body fat production, therefore a low testosterone level = fewer gains made. Sleep also has a huge impact on our HGH levels, these are basically produced in our pituitary glands when we’re in a deep sleep. Our HGH levels are most used for muscle and bone growth when we’re young, however, as we grow older our HGH has a bigger effect on muscle repair. So, if you’re still feeling extremely sore from a workout that was 4/5 days ago, look at your sleep and adjust. Essentially the more human growth hormone produced the quicker and more efficient we can recover, meaning when we have to hit that body part again, we can make it the most efficient session without worrying about still feeling sore or tight from the previous time. Not only that but HGH helps recover from the wear and tear of the previous session meaning there’s a much slimmer chance of muscles being over worked and potentially injured.

Rest days Similar to sleep, rest days are incredibly important and much needed with intense training. Like I said in the beginning if you train 5/6 days a week at the maximum intensity you’re body will fatigue no matter what. You will run out of steam and feel achy, maybe not at the end of each week but give it 2 or 3 weeks in without a rest day and you’ll feel horrible. For me this was always one thing I struggled with, I always felt like I had to do something every single day whether it was a gym session or even cardio. Recently I’ve kept with six training sessions and one full rest day. This literally consists of stretching and walking to the shops, the aim of these days is to stay in a relaxed state as long as possible to let your body and mind recover. Realistically your mind can only take you so far before your body literally gives up on you, overtraining is a thing and it’s very easily done. Now as I said “more is better” is definitely correct however if you’re having 7 awful sessions due to the fact you’re so fatigued, take a step back and look into the factors. Having 5 amazing sessions where you maxed out and felt great is a far more efficient way of training than 7 bad sessions of weights. Whenever you do train your muscular system will be taxed due to the force put onto it, not only that but also your central nervous system will be working at the same time. Your central nervous system is literally the controller of

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How to maximise results through rest and recovery workout our immune system is usually suppressed so fish oil tablets are great at making us less susceptible to falling ill. Finally, another great supplement you can use is citrulline malate, this supplement is used to remove any sort of ammonia and toxins within our body. Ammonia is naturally produced when doing any sort of exercise and is toxic to our bodies, citrulline malate is used to remove any ammonia and by-products of exercise which can then be detrimental to your next session. Citrulline Malate is a great supplement but is vastly underused in the fitness industry but is a go-to for rest and recovery!

Your body, it sends signals to all your different muscles and organs and gives them messages and so forth. If this is taxed not only will you be fatigued physically but mentally you will be slow and drained, your sessions will suffer as your mind-muscle connection will be completely thrown.

enough sleep and rest days. Generally because them two reasons are the most natural and personally I think relying on supplements for any part of health is far from effective, but also a case of these supplements will actually have quite a minimal effect when it comes to recovery but can help In certain areas.

All in all for I’d at least recommend taking 1-2 rest days minimum when training, even for the most experienced lifters. In order to get the most out of each training session, you need to not only let your muscles recover but your mind too if you’re unable to.

One supplement you can use is called “l-cartinine”, this is typically found in a lot of pre-workouts and bcaa’s but you can get it as a separate supplement. “l-cartinine” basically acts by cleaning away all the by-products from your muscles and helping relieve muscle soreness. Now, this again is great for more experienced athlete’s who need a quick recovery before the next session.

Supplements The 3rd way to improve recovery after workouts is through supplements. Now, this is probably the least important of the three and before you even consider taking supplements to help, you need to ensure you’re having

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Another great supplement is fish oil tablets. Fish oil is natural to our body and is used to reduce inflammation and soreness around the muscle as well as boosting your immune system. Post

To conclude, my one piece of advice to take from this whole blog s to make sure to prioritise rest. You’ll not only start feeling better in yourself as well as less sore, but you’ll notice a huge impact on your workouts. Going max out on every workout with no recovery will have its consequences and you will only burn out eventually. Prioritise your rest and you’ll notice your workouts becoming so much more efficient meaning more gains can be made!

Ben Holley Fitness Instructor

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BOXING SINCE 1977

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f i tness essentials that you will want to shop immediately On the lookout for some well-being-warrior products, that will go the distance in helping you before and after a work out? From soothing those muscles, to smelling as good as you feel – here are the top 6 fitness essentials. 1. Maximise recovery with magnesium

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

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

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

2. Post gym shower frizz-free curls

4. Make the most of a massage

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

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

5. Ease Your Aching Joints No matter your age or fitness, when you have put your body through a challenging run, or gym session, your joints may well feel it. Aid your recovery with super collagen shots like LQ Liquid Health Joint Care (£24.99 10 x 50ml bottles, Boots). This daily liquid shot helps to maintain and promote joint, cartilage and bone health. The impressive formulation contains 2,000mg of collagen, a major constituent of connective tendons, bone, cartilage and other tissue. It also contains Glucosamine which is significant renewal of cartilage and other body tissues and Copper, Ginger and Vitamin C.

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

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

Exercise: Shadowbox like Floyd Mayweather How to: Imagine yourself throwing punches against an opponent. You need to adopt a fighting stance, left foot forward, right foot back, fists close to your chin with your head slightly tucked in. Your strongest hand, which is often your writing hand, is always at the back. Step in front with the opposite foot. The hand with the foot out front will be your jab (your 1) and your strongest hand, or your backhand (your 2) the opposite. Find a strong head in a vertical position that your body is comfortable with. You can now adopt a nice 1-2 punching rhythm. Don’t be afraid to step up the pace and throw in a hook or an uppercut. Just make sure to turn the waist, pivot your back foot and bend the knee if you’re throwing an uppercut. How many: 15 reps of 1-2 punching movements, 4 sets Benefits: If you’ve never watched a video of Floyd Mayweather shadow boxing, I strongly urge you to do so. It’s a fantastic

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exercise that helps you develop your agility, focus, and conditions your upper body muscles for sustained activity. It’s also a great way to begin your workout and warm up. As you punch, you rotate your waist and pivot your foot, so essentially you’re engaging a lot of muscles. As your heart rate spikes up, you’re pumping blood into every fibre which will get you ready for the activity ahead. Tip: Grab a 1.5kg dumbbell in each hand. The more weight you add, the more you’re going to be engaging your upper body muscles. If you perform uppercuts and hooks, you are engaging your waist and your forearms.

Exercise: Jump rope like Anthony Joshua How to: If you’ve ever watched Anthony Joshua train you may have noticed that he always sticks to one basic exercise. Skipping rope. Put on a bodysuit, a jumper, anything warm, and go grab

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

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Exercise: Sit up punches like Manny Pacquiao How to: Have you ever wondered why boxers are so adept at taking body shots? Unless it’s a well placed shot to the liver, the odds are that a boxer’s core is rock solid. The trick? Lots and lots of sit-up variations. The best sit up variation that Pacquiao and myself use is a punching one. Lay down on a flat and comfortable surface, bring your legs and knees together and proceed to go into the UP position. This means bringing your neck just above your tailbone as you go up. However, once you’ve reached the top of the movement, the key is to go into a punching 1-2 movement, much like the shadow boxing exercise. As you go into the DOWN position, make sure to take your hands back in and hold them by your side. This way, as you go UP, you extend your arms into the 1-2 punching motion and back down again. How many: 4 sets of 20 (1 rep is a sit up with 2 straight punches)

Benefits: When performing this exercise you are helping to strengthen and firm up the rectus abdominus muscles, your sixpack. This is the core of every fighter and the core of every well-shaped physique out there. You won’t be growing into a beast just yet, but you will tone your body and develop some much needed functional strength, something that heavy equipment oriented exercises just can’t provide. The twist as you come out of the punching movement at the top also engages your obliques, which means you’re directly affecting more than one muscle. Tip: If you have a punching bag, sit directly underneath it, and as you go up into a crunch you proceed towards punching the bag. The key here is to hop over to the left and right directly after punching the bag. You’re leaning in, out, left, right, hopping in every direction, meaning that you’re engaging your obliques and your core deeper than before.

Exercise: Run like Rocky Balboa How to: Running is easy. Anyone can run. However, running with intent, focus and

proper technique are reserved for those willing enough to shed off the pounds. Grab a sweater, a bodysuit, anything warm and you can either go out for a run or step up on the nearest treadmill. When you run, you need to think about pace and form. Always start slow and build up into a fast incline, about 10kph to 12kph. Any incline level will do, as long as you’re not just running on a flat surface. The form here is the key. Always keep your back straight, core tight and breathing active. By active, I mean that you should breathe in through your nose and breathe out through your mouth every 4 seconds. Before you know it, you’ll be losing calories fast, and will be celebrating like Rocky at the top of the stairs! How many: 4 sets of 30-second sprints with 1-minute rest for beginners 6 sets of 30-second sprints with 30-second rest for those with higher fitness levels Benefits: This is a tried and tested exercise. Running equals cardio, cardio equals gains. You’re heart rate and blood

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boxing workouts that will have you punch up a sweat

are working in tandem to supply your muscle fibres. One without the other doesn’t work. You’re building up your cardio, your endurance and stamina and your active recovery time. I also use this time to focus on visualising my goals, my workout, my running and use that as fuel to guide me into my next workout. Having that mindset and amping myself up for the next workout is key to breaking that mental barrier. Tip: Breath steadily in through the nose and out through the mouth.

Exercise: Punch like Conor McGregor How to: Punching a heavy bag is not for everyone. It requires technique, constant awareness and a sharp, strong jab. First

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things first, purchase a pair of hand wraps and boxing gloves. These will protect your hands and knuckles from the impact with the bag’s rough surface. Follow the same shadow boxing techniques as explained above. Make sure to shuffle left and right, always keep your hands up and close to your chin and throw fast punches. WIthout the intent to throw a fast and strong punch, this exercise is a waste of your time. So, the key here is to go hard or go home. How many: 4 sets of 2-minute rounds with a minute rest between each set. Benefits: My favourite exercise of all. This is one of those exercises that work your body and your mind. You can unleash all your frustration, stress and anger into the bag, which does wonders for your mental

health. You’re also building your strength, power, balance and core. You’re punching with intent, which means every muscle in your body is ready to help deliver that movement. Your core is engaged, your waist is shifting left and right, your upper body and arms are feeling the pain. Your bones and your ligaments are getting the most workout here, which is very beneficial. Tip: Blow sharp breaths out through your mouth when punching the bag and take deep breaths in through the nose inbetween the gaps.

Menay Edwards Fitness Instructor

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Summer Starts at Hillside Beach Club in Turkey Fethiye’s luxury hideaway, known as Heaven on Earth, reopens for 2019 Water babies will not be disappointed as Hillside is home to Turkey’s first official Water Skiing and Wakeboard school, with professionals on site each year. The resort has also been host to the World Water Skiing Championships and the World Wakeboard Championships so whether guests are looking to learn to dive for the first time or improve their sailing skills Hillside has you covered! Family Fun

If you are dreaming of sunny escapes that offer an idyllic mix of relaxation and adventure in contemporary comfort, look no further than Hillside Beach Club in Turkey. The luxury hideaway in Fethiye reopened for 2019 on 15th April, offering guests a home away from home in privately owned Kalemya Bay, surrounded by fragrant pine forests and the twinkling turquoise sea. Boasting three stunning beaches, two Hillside Sanda spas, gourmet cuisine at three restaurants and water sports and activities galore, the resort is described as “Heaven on Earth” by couples and families alike. “Feeling Good” From the moment guests arrive the only thing on the agenda is Hillside’s ethos of “feeling good”. Unparalleled service and innovative offerings, including waiters who arrive at sun loungers at the touch of a button and the adult-only Silent

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Beach, which encourages guests to step away from devices, are just some of the reasons Hillside sees guests return year after year. The resort’s impressive 60% repeat guest ratio has even seen it recognised as a Harvard Business School case study. Those seeking true peace and respite can take a relaxing stroll through the forest to the second adult-only beach, Serenity, or hop on the boat for the five-minute trip. Find inner calm during a beach yoga class as the sun rises or zen out with a guided meditation. The ultimate in pampering is just a little further away at the Sanda Spa or Sanda Nature Spa. Indulge in a deep tissue massage in a tree-top treatment room to the backdrop of birdsong. At the heart of the resort, the main beach buzzes with activity and laughter. Children and adults looking for activities and adventure are spoilt for choice.

At Hillside, parents can spend quality time as a couple, relaxing over a glass of wine, safe in the knowledge that little ones are being expertly looked after and endlessly entertained. From film making with experts from the British Film Institute to robot building, football competitions and DJ masterclasses, there’s something for every little traveller at Hillside’s two dedicated kid’s clubs, Kidside (for 4-10-year olds) and the Activity Centre (for 8-12-year olds). Hillside understands that in busy family life little essentials are easily forgotten, which is why the team are one step ahead and every family need is thought of. Strollers, cots, baths, bottle warmers and more are provided and a fresh baby buffet is even offered for hungry tots along with a dedicated baby park with water park and sandpit (for those aged 0-3). Destination of Delights Just a stone’s throw from Fethiye, one of the oldest towns on the Lycian Coast, Hillside is ideally located for those looking to explore the region’s history, culture and landscape. Sample infamous Turkish coffee during a stroll in the Old Town or Marina, pick up souvenirs at the local Bazaar, hike through history and explore nearby ancient historical sites including the deserted village of Kayakoy, or take to the water and

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explore the coast on a sunset boat tour. Those looking for something more adventurous can try mountain biking or take to the rugged countryside in an exhilarating off-road jeep safari. After busy days at Hillside families and couples enjoy fresh Mediterranean meals and creative cocktails as the sun starts to set. Guests cosy up under starstudded skies to watch films screened over the water each week, the ideal end to another day in paradise. Once a year, the bay is transformed into a spectacular stage for a Classical Music on the Sea Concert. Hillside’s calendar is packed with special events and annual themed weeks to help guest’s make the most of their getaways. From the wellness-inspired Feel Good Week, which leaves body and mind revitalised, to fitness-fuelled Summer Challenge Week and the dedicated Watersports Week and Tennis Cup. With thoughtful touches, a huge range of activities and offerings for families and couples alike, unrivalled service and

attention to detail, Hillside Beach Club is the perfect choice for discerning guests looking to truly escape and indulge in the holiday of a lifetime. Nightly rates in June start from £305

based from on two people sharing a standard room on a full board plus* basis. For more information visit www.hillsidebeachclub.com/en

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Ten minutes with menay edwards Four years ago, Menay ‘The Emperor’ Edwards was a professional fighter who was all about throwing punches in the ring. Now he’s fighting to introduce boxing into every fitness class and is on a mission to get you fit. We speak to Menay about his newfound passion for personal training, his favourite boxing moves and why he credits fitness for helping him walk again. Q: First things first, how did you get into boxing? When I was seven years old my older brother took me down to St. Peter’s gym in Woolwich, London, and handed me a pair of old and dusty black lace-up boxing gloves. Proper old-school. I instantly fell in love with boxing and haven’t been able to take the gloves off ever since. Q: What are some of your biggest achievements? Being crowned 2013’s Southern Area champion is definitely up there. I was fighting really good and climbing the amateur ranks, winning the novices title. I was on a good run which saw me get mentioned for a spot in the England amateur boxing squad and at the time was boxing for the London Amateur Boxing Association. My last fight was in the run up to the English Cruiserweight title, before I got severely injured and had to hang my gloves up for good. Q: That injury came in the ninth-round of the English Cruiserweight title, against Matty Askin in 2014. How did you cope with the news at the time? One minute I was throwing good punches, boxing well, the next I

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was in the hospital diagnosed with a brain haemorrhage. At the time I couldn’t feel the left side of my body and I was having short-term memory problems. I was also fearful that I might walk with a limp for the rest of my life. Life had thrown me into another ring and I decided that I wasn’t going to give up. That’s when I started to look at fitness in a different way. Q: Why combine boxing and fitness? I say, why not? Fitness regimes and workouts tend to be boring. You’re forced to do the same thing over and over again, with little to no variation. I step into my classes with an idea to keep things new and fresh! No class is ever the same. Instead of doing a regular sit-up, you add in a punching variation at the top.

Q: So, what’s next then? Plans for the future? At the moment, I want to introduce people to the benefits of incorporating boxing into their fitness regime. As for the future? Not sure. Maybe one day I can open my own boxing/fitness gym, focused on bringing boxing to the forefront of every fitness class. The Emperor’s Gym, you heard it here first! Read the full interview on our website www.pttoday.co.uk Menay has since built his own brand ‘Team Emperor Fitness’ and prides himself on sharing his passion and inspiring others through his Instagram...

@emperormenay

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NAL CONS

IDER

F I N D O U T M O R E AT W W W. B O DY P OW E R .CO M / F E AT U R E S social 1 0 T H - 1 2 T H M AY, 2 0 1 9 | N E C , B I R M I N G Hfind A Mus, on UK

8 - 9 M AY 2 0 1 9 | E XC E L | LO N D O N

THE UK’S LEADING TRADE EVENT FOR PHYSICAL ACTIVITY

HEADLINE PARTNER

CO-LOCATED WITH

Elevate is now firmly established as the UK’s largest gathering of fitness, performance and healthcare professionals. With more exhibitors, physical activity innovations and expert speakers than ever before, make sure you don’t miss out. Highlights include: Seminar streams:

Thought-leaders Conference

Elevate Kids

The Studio

Innovation Awards

The Tech Lab

Drinks Reception

350+ EXHIBITORS

1000+ PRODUCTS

- Active Kids - Active Aquatics - Strategies for an Active Nation - The Business of Physical Activity

6 INNOVATION AWARDS

FANTASTIC NETWORKING

300+ SPEAKERS

LEAD SUPPORTERS:

EXHIBITORS INCLUDE:

SPEAKERS INCLUDE:

Dame Sally Davies

Tara Dillon

Mark ‘Dot’ Perkins

Dr Zoe Williams

Chris Grant

Ali Oliver

James Sanderson

Michael Brannan

Julie Creffield

Gareth Thomas