Summer 2020
CONTENTS NEW LOOK OPS CORE Welcome to the new look OPS Core Magazine, to coincide with the launch of our updated website. Be sure to take a look.
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NASM Certified Personal Trainer Make your passion your profession with the NASM Certified Personal Trainer course
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Precision Nutrition
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AFAA
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TheraGun
Solutions for Stress Eating
AFAA Group Fitness Certification available online
Check out the LATEST editions from THERAGUN a whole new look and feel for 2020
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OPS Education Highlights for Summer plus a comprehensive list of courses that we run
Summer 2020 OPS CORE SUMMER 2020 ISSUE PG 2
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NASM PES
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TRX Education Pathways
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Gray Institute
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NASM-CNC
5 Reasons why its a good choice
Planning a better TRX Education
3D Maps Live Course
NASM’s Nutrition Certification
TRX COURSES LIVE
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OPTIMUM PERFORMANCE
STUDIO ASIAS PREMIER EDUCATION & TRAINING FACILITY
WWW.OPSTUDIOHK.COM
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Our dedicated training studios oer an intimate, functionally based training environment where both client and trainer can benefit from the latest training technologies and equipment, in a fun friendly environment.
www.opstudiohk.com
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NASM CERTIFIED PERSONAL TRAINER
English and Chinese Courses now available Check Details
WHY CHOOSE NASM? For over 25 years, the National Academy of Sports (NASM) has set the standard in personal training certification, continuing education and tools for health and fitness professionals. We offer a wide range of opportunities for you to learn, grow your skills, build your business and apply your knowledge in real world settings to help your clients reach their fitness goals. WHY CHOOSE OPTIMUM PERFORMANCE STUDIO? Optimum Performance Studio (OPS), has built its reputation around leading fitness education providers offering cutting edge training for fitness professionals over the last 10 years, incorporating the latest science and technology to establish, advance and sustain successful career pathways. Optimum Performance Studio is partnered with industry leaders, manufacturers and educators to inspire people to ‘Train the way they Play’, providing a comprehensive
training environment geared to inspire, motivate and challenge clients through innovative programming. Optimum Performance Studio prides itself in being a pioneer in establishing a fully equipped facility housing the latest training tools and equipment, geared to enhance the overall experience of both trainer and client. OPS will continue to inspire, encourage and lead fitness professionals into the future. Optimum Performance Studio brings a refreshing perspective and sense of purpose to the business of performance education and training. OPS also brings with it a sense of pride and ownership when it comes to fitness education and training.
To find out more about Optimum Performance Studio please log on to our WEBSITE.
www.opstudiohk.com
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ANIMAL FLOW LEVEL 1 INSTRUCTOR CERTIFICATION
OCTOBER 17-18 Be Part of the movement OPS CORE SUMMER 2019 ISSUE 6
Our Animal Flow workshops are targeted toward fitness professionals who want to learn how to incorporate Animal Flow into their own teaching, training, and coaching practices. This includes personal trainers, group fitness instructors, physical education teachers, coaches, yoga instructors, MMA trainers, and physical therapists. Animal Flow Level 1 is an intensive two-day workshop where you’ll master the moves, delve into the science behind Animal Flow, and learn how to effectively use the practice with your own clients. The focus of the Level 1 curriculum is on mastering each move, including the regressions, progressions and variations you’ll need in order to maximise effectiveness with your clients. With each move, you’ll explore the important questions of how and when to use it, and where it fits into your clients’ training program and your own workout routine. And, of course, you’ll get into the Flows, where you link together the movements
You’ll cover all 6 elements of Animal Flow, including:
• The Traveling Forms • (the “ABCs” of an animal movement) • Switches and Transitions • Wrist Mobility • Activations • Form Specific Stretches • Flows You’ll learn much more than just mastering the movements though – you’ll learn to better understand integrated movement and bodyweight training. Most importantly, you will learn how to move better! The carry over will improve your performance (and your clients’ performance) no matter how you integrate Animal Flow into your training. Level 1 Certification: In order to become a Certified Animal Flow Instructor, you must pass the live practical exam after completing the workshop. Simply completing the two-day workshop will not make you certified – we want to make sure all of our instructors meet the program’s standards, so you’ll need to demonstrate some components (live or via video submission) after the workshop. If you practice, you will pass!
OCTOBER 17-18, 2020
Spaces Limited Book Now
The experts that other experts come to for help.
Article
OPS CORE SUMMER 2020 ISSUE PG 10
John Berardi PhD, CSCS, CoFounder Dr. Berardi (a.k.a. “JB”) is a co-founder of Precision Nutrition, which has become the world’s largest online nutrition coaching and certification company. He’s an advisor to Apple, Equinox, Nike, and Titleist, and was recently selected as one of the 20 smartest coaches in the world.
I’ve devoted my entire career to making health and fitness something that’s achievable and attainable for every type of person, from every walk of life. OPS CORE SUMMER 2020 ISSUE PG 11
Solutions for stress eating: Get better at saying “No, thank you” to ice cream, Cheetos, and PopTarts. Use these unexpected methods to stop the cycle of emotional eating. More than 60 percent of our incoming clients say they struggle with emotional or stress eating. And that was before the global pandemic. Whether out of stress, anxiety, sadness, boredom, or grief, it’s understandable why we turn to food for comfort. Food offers a pretty great—if very temporary—solution to our suffering. Eating feels good. It sets off a cascade of pleasurable sensations that make it easier to forget about uncomfortable emotional experiences. Think of it this way: When you stress eat, you’re using food to solve a problem. Only it’s a problem that food can’t solve. What’s more, most people who experience emotional eating feel trapped and guilty afterward, which just perpetuates the behaviour. So whether you’re a coach trying to help clients with their stress eating—or you’re looking for solutions for yourself —we have three not-so-obvious strategies that might help. Not just for right now but long after this crisis is over, too.3 unexpected strategies for dealing with stress eating.One of the following ideas might resonate with you more than the others. But we encourage you (or your clients) to try all of them.Each does something crucial and different: #1 develops awareness around what triggers your overeating #2 provides tools to help when your triggers are activated #3 helps you understand that your behaviour around food doesn’t define you as a person The result: A variety of methods that work together to tackle a complex problem. And hopefully, help put you back in the driver’s seat when you feel out of control.
Strategy #1: Go ahead and overeat. Our brains like patterns. Many of our thoughts, emotions, and actions actually happen on autopilot. They’re parts of sequences our brains know well from years of practice. Those sequences just need triggers in order to take place. In the presence of a trigger, your brain dictates a given behaviour—like stress eating—without requiring any conscious decision-making on your part. (Food cravings also work the same way.) The physical sensation of hunger is the most obvious trigger. That stomach-grumbling, slightly shaky, evenBrussels-sprouts-sound-good sensation is one you can trust to tell you it’s time to eat.But stress eating usually comes after other types of triggers, like certain sights, smells, people, and emotions. For example, you might find yourself hitting the Girl Scout Cookies hard every Saturday afternoon. You’re always left wondering how it happened, and why you feel so crappy about it. The process is so automatic you often don’t have any idea what’s triggering it. But if you really started paying close attention, you might have an epiphany: It’s also the time you talk to your mom every week. Mystery solved.So here’s a crazy idea: Give yourself permission to overeat.It’s going to feel counterintuitive at first.Uncomfortable even. But view it as a learning experience—a necessary step in the process. (Plus, there are worse ways to learn.) How to try it Next time you get the urge to stress eat, treat it as an experiment. Use our Behavior Awareness worksheet to document what happens and how you feel before, during, and after.Important note: This is a judgement-free zone. This process will help you identify triggers, but it’ll also start removing—or at least, lessening—any guilt or shame you feel around overeating.Often, if you’re “allowed” to overeat, it suddenly doesn’t feel as urgent.
When it’s no longer forbidden, the intense craving for a whole box of cookies sometimes turns into a more manageable desire for just one or two. So try to observe your experience as neutrally as possible. If you’re having trouble, imagine you’re a scientist collecting data on someone else. Afterward, review the worksheet. What do you notice? Are there any patterns or ‘aha’ moments that stick out to you? Maybe you notice you head for the snack cupboard right after getting off a stressful, two-hour-long conference call. And you realise you’ve been doing that almost every day for… weeks. It’s possible you’ll have to do this experiment a few times before the trigger(s) becomes obvious. That’s okay. If this happens, do your best not to obsess about the decision to eat or not eat. Instead, try to focus on learning more about your own behaviour, and keep your worksheet notes handy so you can add to them as needed. Once you’re aware of the trigger, decide what to do about it. If it’s something you can avoid, great. (If the smell of baking cookies is too much for you to handle, you could take a break from baking for a while.) If your trigger isn’t something you can change or avoid, sometimes just being aware that you’re experiencing a trigger can help. That’ll signal it’s time for strategy #2. Strategy #2: Create a nourishment menu. PN Master Coach Jen Cooper uses a Precision Nutrition Coaching technique to help her clients, and even herself, deal with stress eating: Pick a thing before the thing. That might sound odd, but do just that: Pick an action (a thing) that you’ll always do before you engage in stress eating (the other thing). Ideally, it’s multiple actions—like a “menu” of choices for yourself. These actions disrupt the trigger/behaviour cycle. But there’s more to it than that.
“I call it the nourishment menu because we’re deprived of so many things that nourish us on many different levels right now,” says Cooper. Examples: as much fresh air as we want, social interaction, free movement. “Food is an easy way to fill some of these voids we’re feeling,” she says. “That’s why it’s important to have ideas of things that can nourish you in other ways.” For example, before deciding to eat you could: •
Take three deep breaths
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Drink a big glass of water
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Mentally check for signs of physical hunger
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Play with your pet for five minutes
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Do some quick stretches
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Listen to a favourite song or a few minutes of a podcast
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Go for a short walk
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Spend a few minutes on housework (like folding your clothes or organising your desk)
The most effective nourishment menus include actions that line up with your goals and values. They’ll be more likely to offer the same feeling of relief you were hoping—consciously or not—to get from food. For example, if you deeply value your close friendships, calling or texting a friend could be one of your menu options. How to try it You might be thinking, ‘Sure, that sounds nice… but I won’t actually do it.’And it’s true: The trick with the nourishment menu is that you actually have to use it.Here are three ideas that might help. 1. Make it as easy as possible on yourself. Ensure the items on your nourishment menu feel doable and reasonable. At maximum, they should take you 15 minutes to complete. For instance, a quick journaling session could qualify here. Ideally, you want to have one or two options that’ll take a minute or less. Like writing down three emotions you’re feeling in the moment (this emotion word wheel might spark some ideas), or giving your partner a hug. 15
You’ll also want to keep any materials you’ll need handy. If drinking a glass of water before eating is on your menu, always keep it at your desk (or wherever you are). If you’re supposed to write something down before you head for the pantry, keep a notepad and pen on your kitchen counter. If you want to eat a serving of vegetables before having any other type of snack, keep washed, cut-up options at eye-level in your fridge. (Learn more smart strategies for setting up your kitchen.) 2. Put your nourishment menu somewhere visible. Post it on your fridge, kitchen cabinet, or anywhere else you’re likely to see it before eating. You’re less likely to ignore it if you can see it. And if you ignore it occasionally, it’s not such a big deal. The key is to get a little bit better over time, not be perfect. So if you use the nourishment menu once every third time you want to stress eat, you’re still making progress. For the record, just doing one action from the menu is often enough to break the cycle, Cooper says. You don’t always have to work your way through the whole list. But it’s good to have multiple actions to choose from for variety. And if you try a couple actions and still want to eat? That’ll happen. But remember: You’ve already done some really good things for yourself in the process. So go ahead and have that snack. Cooper’s advice if you go that route: Treat it like a meal. Portion out the amount you want to eat in a bowl or on a plate, sit down at a table without distractions, and enjoy it slowly and mindfully. Continue Reading…
Become a Precision Nutrition Level I Coach
Online Study Available 17
OPS CORE SUMMER 2019 ISSUE 18
Become BECOME A CERTIFIED GROUP FITNESS INSTRUCTOR
a Certified Group Fitness
Instructor
ONLINE COURSES BOOK NOW OPS CORE SUMMER 2019 ISSUE 19
OPS CORE SUMMER 2019 ISSUE 20
How to design, choreograph and teach a group fitness class. Essentials of exercise physiology.
Training on modalities, kickboxing, circuit training, dance, yoga and pilates. Foundations of nutrition and weight management.
How to adapt for special populations, like pregnant and senior participants. Business skills and professional responsibilities.
OPS CORE SUMMER 2019 ISSUE 21
OPS CORE SUMMER 2020 ISSUE PG 22
Now Available
OPS CORE SUMMER 2020 ISSUE PG 24
Now Available
OPS CORE SUMMER 2020 ISSUE PG 25
NASM-PES TOP 5 BENEFITS OF THE PERFORMANCE ENHANCEMENT SPECIALIZATION 1
Provide cutting-edge performance training for athletic clients at all levels.
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Tap into new markets, especially youth and high school/
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Master the science behind human movement and sports performance.
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Oer more interesting, dynamic exercise techniques, maximise performance and help prevent injuries.
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Gain additional expertise with information about sports
college athletes.
psychology, nutrition and ergogenic aids.
OPS CORE SPRING ISSUE 2020 PG26
BOOST YOUR EARNING POTENTIAL NASM personal trainers who have the NASM Performance Enhancement Specialization earn 40% more on average than other personal trainers without the NASM-PES! By expanding your knowledge and skillset, you'll improve your personal marketability with sports-minded clientele! Athletes will need your comprehensive guidance regarding:
Cutting-edge Training
Sports Nutrition Strategies
Motivational Sports
Processes that Focus on
Performance
Athletic Development
Psychology Tips To Build Mental Toughness
Online Courses Now Available27
OPS COURSES EDUCATION 2020 CENTRAL STUDIO Doing OUR Best, to Bring you THE Best. EDUCATION OPS CORE SUMMER 2019 ISSUE 28
Check our
SUMMER Courses
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TRX SUSPENSION
TRAINING
®
WHAT IS YOUR TRX PATH?
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SPECIALISATION
CERTIFICATION
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PRODUCTS & EDUCATION OPS CORE SUMMER 2020 ISSUE PG 31
LIVE COURSE JULY 19 | 2020
3D MAPS
OPS CORE SUMMER 2019 ISSUE 32
3DMAPS (3D Movement Analysis & Performance System) is the most innovative way to effectively analyse and enhance the entire body in an efficient, revealing, and evidence-based manner. This certification equips you, the movement professional, with the content, competence, and confidence to meet the needs, wants, and goals of all of your patients and clients.
TAKE A CLOSER LOOK OPS CORE SUMMER 2019 ISSUE 33
EAT WELL CAULIFLOWER STEAKS WITH ROASTED RED PEPPER & OLIVE SALSA
Ingredients • 1 Cauliflower • 1/2 Teaspoon of Smoked Paprika • 2 tablespoon of Olive Oil • 1 roasted peper • 4 Black Olives • Small handful of parsley • 1 teaspoon of capers • 1/2 tablespoon of red wine vinegar • 2 tablespoon of toasted flaked almonds
Method • Heat oven to 220C/200C fan/gas 7 and line a baking tray with baking parchment. Slice the cauliflower into two 1-inch steaks – use the middle part as it’s larger, and save the rest for another time. Rub the paprika and 1⁄2 tbsp oil over the steaks and season. Put on the tray and roast for 15-20 mins until cooked through. • • Meanwhile, make the salsa. Chop the pepper, olives, parsley and capers, and put into a bowl and mix with the remaining oil and vinegar. Season to taste. When the steaks are cooked, spoon over the salsa and top with flaked almonds to serve. 34
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www opstudiohk com
SOMETHING FOR EVERYBODY
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CERTIFIED NUTRITION
COACH FIND OUT MORE
STAND OUT FROM THE CROWD
What’s Your Specialization
NASM-CES S P E C I A L I Z AT I O N Everybody finds it hard to continue education, especially in this industry. Thankfully the trend moving forward is online education. Online education is becoming the industry standard, so you can learn from the comfort of your own home.
BROADEN YOUR MARKET EARN MORE AND KEEP YOUR CLIENTS
FIND OUT
OPS CORE SUMMER 2020 ISSUE PG 38
COMING
BACK
ONLINE CERTIFICATION MORE AVAILABLE
Did you know that personal trainers who have their NASM Corrective Exercise Specialization (NASM-CES) earn 48% more on average than other personal trainers without the NASM-CES. That's an amazing pay increase in an industry where your income is typically determined by the number of clients you have, how many sessions they book and how much they are willing to pay. NASM’s Corrective Exercise Specialization applies to all clients, which means you bring increased value to new and existing customers. Obtaining the NASM-CES demonstrates your continued passion and investment in education, helping you better establish yourself as a leader in the fitness industry. You can also apply the NASM Corrective Exercise program to clients that are already in good physical condition but want to do more! Maybe they are preparing for a race or competing in a sport. You will have the added value of making sure they are able to do their very best, maintain movement efficiency and help avoid injury as they challenge their bodies and push the limits. OPS CORE SUMMER 2020 ISSUE PG 39
Studio For Hire CHECK OUT OUR RATES
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IN THE HEART OF CENTRAL As a studio we offer competitive rates for trainers to run their own business.
Central Studio 2/F, World Trust Tower 50 Stanley Street, Central Hong Kong Call +852 2868 5170 Email info@opstudiohk.com
TST Studio 16/F, Cheuk Nang Centre 9 Hillwood Road, Tsim Sha Tsui Kowloon, Hong Kong Call +852 3998 4301 Email info.tst@opstudiohk.com
Check out our updated catalogue
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New Catalogue
Special Thanks For Your Support
Precision Nutrition
NASM
AFAA
Gray Institute
TRX Suspension Training
Theragun
Animal Flow
Optimum Performance Studio
OPTIMUM PERFORMANCE STUDIO 1-2 FLOORS WORLD TRUST TOWER 50 STANLEY STREET CENTRAL HK CONTACT: +852 2868 5170 INFO@OPSTUDIOHK.COM WWW.OPSTUDIOHK.COM