OPS CORE December 2019/2020 by Wayne David Clark

OPS WINTER ISSUE 2019

core

M A G A Z I N E

NASM CPT January 5 & 12, 2020 TRX STC January 19, 2020

Suspension Trainer

AFAA GFI May 10 & 17, 2020

3DMarch MAPS 8, 2020 ANIMAL FLOW LEVEL 1 CERT April 25, 26 2020

Group Fitness Certification

www.opstudiohk.com

CHECK OUR FULL RANGE OF PRODUCTS

CONTENTS Cover TRX-Introducing a whole new way to train, Introducing the TRX BURN SYSTEM™ NASM Certified Personal Trainer

04 06 10 12

Want to make your passion your profession? Then look no further that NASM CPT. Available Courses for 2019.

AFAA Group Fitness Certification New Live Courses coming 2020

Animal Flow The Animal Flow components. New Level I certification April 25, 26, 2020

Active Ball “S” The perfect solution to all your vibration training needs.

NASM ARTILCE

14 16 24 26

Countering the Challenges of Cold Weather Exercise

PRECISION NUTRITION ARTICLE Can personal trainers and health coaches give nutrition advice?

TRX Pathway How to choose the right path for you

Special Article 5 Secrets about High Fat Diets

NASM CERTIFIED PERSONAL TRAINER

English and ChineseONLINE and LIVE 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 has built its reputation around leading fitness education providers offering cutting edge training for fitness professionals over the last 9 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 â&#x20AC;&#x2DC;Train the way they Playâ&#x20AC;&#x2122;, 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 lasted training tools and equipment, geared to enhance the overall experience of both trainer and client, OPS will continue to inspire encourage and lead fitness professions 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

How to design, choreograph and teach a group fitness class. Essentials of exercise and physiology.

Training on modalities, aquatic exercise, 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. Become a Certified Group Fitness Instructor, guaranteed! OPS CORE SUMMER 2019 ISSUE 6

NEW LIVE COURSES COMING 2020

ONLINE COURSES OPS CORE SUMMER 2019 ISSUE 7 AVAILABLE NOW

ANIMAL FLOW LEVEL 1 INSTRUCTOR CERTIFICATION APRIL 2020 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 even physical therapists.

You’ll cover all 6 elements of Animal Flow, including:

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 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 twoday 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!

• The Traveling Forms (the “ABCs” of animal movements) • Switches and Transitions • Wrist Mobility • Activations • Form Specific Stretches • Flows

APRIL 25, 26 2020 BOOKINGS OPEN

THE SIX COMPONENTS Animal Flow includes a range of movements and combinations that are grouped into categories we call the “Six Components.” Each Component is designed to elicit specific results. The Six Components can be mixed and matched in many ways, allowing you to incorporate one, some, or all of them in your workouts. These include:

ACTIVATIONS

WRIST MOBILIZATIONS

Our activations are a way of “waking up” the body and encouraging it to communicate. The AF practice uses two activation positions, Beast and Crab, which are foundational forms in the overall program

Wrist mobilisations are simple yet effective movements used to prepare the hands and wrists for the challenges of Animal Flow. Healthy wrists are so important to the success of both novice and experienced flow-ists, that it’s always our first component.

OPS CORE WINTER 2019/20 PAGE 10

FORM SPECIFIC STRETCHES

TRAVELING FORMS

FSS are full body stretches that begin in a base animal position and then move through various ranges of motion. The goal of the FSSs is to encourage a combination of flexibility and stability (i.e. mobility) throughout the entire body, building "strength through motion."

Traveling forms are our animal locomotion movements. They represent the way we mimic animals to improve the function of the Human Animal. We group these forms into the ABCs of animal movements: Ape, Beast, and Crab, along with their variations.

SWITCHES & TRANSITIONS

FLOWS

The S&Ts make up the bulk of the â&#x20AC;&#x153;flowâ&#x20AC;? in the AF practice. These are dynamic movements that can be linked together to form endless combinations, or can stand alone as a powerful exercise or drill. The four base S&T categories are Under-switch, Side Kick-through, Scorpion and Front Kick-through.

Flows are where all of the AF components come together. Flows can be performed in many ways, but there are 3 main styles: Choreographed; Call-Outs; and Free Flow. The potential combinations within each style are almost endless.

OPS CORE WINTER 2019/20 PAGE 11

TRATAC ROLLERS Muscle Vibration Massage

Muscle Vibration Massage Active Ball | S

Now Available

COUNTERING THE CHALLENGES OF COLD W E AT H E R E X E R C I S E

STACEY PENNEY, MS, NASM-CPT, CES, PES, FNS

Exercising in the cold can bring about many unique challenges. Besides overcoming the discomfort of being cold, what are the best strategies to stay safe and prevent some of the potentially life-threatening, or at least performance reducing, challenges? Layered One of the easiest strategies to counter the cold weather is to have the right gear for the exercise environment. Dressing in layers is one of the best defences against the cold. Choosing moisture wicking fabrics to keep your skin dry from sweat will keep you warm since water is a very poor insulator. Outer layers can be removed to release built up body heat as exercise intensity increases or becomes wet from the elements. Skin that is not covered will quickly lose heat. Wearing a hat or helmet will reduce your heat loss even further . Hypothermia

Play it safe in the cold. One of the challenging and potentially life-threatening issues of exercising in the cold is the risk of hypothermia. Hypothermia occurs when the body’s heat loss exceeds its heat production and the core temperature drops below 95o F (35o C). It can range from mild to severe, and can be affected by environmental (e.g., temperature, wind chill, water immersion) and insulating factors (e.g., clothing, body fat). Additionally, certain characteristics of the exerciser can increase the risk of cold injury, including older age, lean body composition (less insulation), female, and a lower fitness level (1,2). Some of the signs and symptoms of hypothermia include shivering, lack of coordination, mumbling or trouble speaking, fatigue, and confusion. Prevention strategies include limiting prolonged exposure to cold, wet, or windy conditions.

OPS CORE SUMMER 2019 ISSUE 14

Frostbite, another cold exposure injury to be aware of, occurs when the skin and the tissue underneath it freezes. Frostbite may even be accompanied by hypothermia. Areas most prone to frostbite include the hands, feet, nose, and ears, but it can affect any part of the body. Some of the signs and symptoms of frostbite include a feeling of pins and needles followed by numbness, skin that’s hard, pale, and cold, a lack of sensation in the area, or an ache or throb. Prevention strategies include keeping the skin warm and dry. (For more info on environmental cold injuries and risk management, view the NATA position statement.) Exercise-Induced Asthma (EIA)EIA may affect as many as 50% of winter sport athletes, in both indoor and outdoor sports. Most of these athletes do not have “regular” asthma. EIA is also known as Exercise Induced Bronchoconstriction (EIB). The cause of EIA for these winter sports athletes has been linked to the low humidity level of the cold air they are breathing and their high respiration rate. This leads to the airway drying out and constricting, causing symptoms such as shortness of breath, wheezing, coughing, and decreased performance. Prevention strategies for EIA include activity warm-ups that last for at least 10 to 15 minutes with gradually increasing

intensity. Breathing through the nose versus the mouth will also help to warm and humidify the air entering the throat and lungs. Oral and inhaled medications are also available, but if competing be aware that many of the medications are regulated be anti-doping agencies. Staying well hydrated is also key for replenishing fluids lost during respiration Strains and Sprains When the body is cold, it reduces blood flow to the extremities (vasoconstriction) in an effort to keep the core warm. Shivering, another of the body’s mechanisms for staying warm, causes an on and off tensing of the muscles. Neither of these cold reactions will improve the muscles or connective tissues’ ability to react to the demands placed on it to perform. Prevention strategies include spending ample time in warm-up activities and taking warming breaks. Play it Safe Exercising in the cold, especially outdoors, requires some planning and responsibility. This includes reviewing the weather forecast and terrain conditions, partnering up, keeping hydrated and energised, using safety gear, following the rules, along with knowing when it is time to stop and get out of the cold..

Can personal trainers and health coaches give nutrition advice? Yes, they can — with proper training and some important caveats. By John Berardi, Ph.D. It’s a hot debate: Can personal trainers, health coaches, and other non-RD professionals give nutrition advice to their clients? You’ll be surprised (and relieved) to hear: Yes, to a degree. Here’s exactly what you’re allowed to say, and why it’s important to say it. Fitness is a competitive industry. It can also be confusing at times. You might find yourself asking: What credentials do I need to become a world-class coach and have a successful, fulfilling career? How can I deliver truly life-changing results to my clients? If you follow my work you already know my take: The best exercise program in the world won’t be effective if a client isn’t eating well. In other words, to help a client transform their body, you have to address movement, lifestyle, and nutrition. “But wait!” you say. “Am I even allowed to give nutrition advice?” I’ve been asked this question literally thousands of times. Health and fitness pros desperately want to help clients eat, move, and live better©. And they want to know if it’s okay to talk about nutrition with clients.

OPS CORE WINTER 2019/20 ISSUE PAGE 18

They know that without proper nutrition, clients will struggle with weight, body composition, metabolism, and many of their health goals. But people worry. Some have been told they’re not qualified to talk about food with their clients — that it might even be illegal. Here’s the truth: Personal trainers/health coaches CAN talk to clients about what they eat. And they’re allowed to make general suggestions about the kind of food that’s likely to support their clients’ goals. But there are limits to what personal trainers, health coaches, and other non-Registered Dietician (RD) professionals can say about nutrition. Perhaps even more importantly: If you’re going to talk about nutrition, you really need to know what you’re talking about. So let’s clear up the confusion. In this article, I’m going to explain: • What personal trainers, health coaches, and other non-RD fit pros can’t do when it comes to nutrition. • What personal trainers, health coaches, and other non-RD fit pros can do when it comes to nutrition. • Why it’s important to talk about nutrition in the first place. These are the exact same parameters we teach in the Precision Nutrition Certification, an education program designed by a worldclass team of MDs, PhDs, RDs, nutritionists, personal trainers, and a talented group of other very experienced, very qualified professionals.

READ THE FULL ARTICLE HERE 19

STANDARD CHARTERED WORKSHOP OFFER 3 GREAT WORKSHOPS TO HELP YOU MOVE YOUR BEST ENROL IN 2 COURSES RECEIVE 10% OFF ENROL IN 3 COURSES RECEIVE 20% OFF 1-TRIGGERPOINT FOAM ROLLING COURSE 2-TRIGGERPOINT MYOFASCIAL RELEASE 3-TRATAC ACTIVE ROLLING

BOOK NOW!

MARATHON 2020

NEW COURSES COMING 2020

TRX SUSPENSION

TRAINING

PRODUCTS & EDUCATION

Â®

WHAT IS YOUR TRX PATH?

IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

FOUNDATION IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

SPECIALISATION

IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

CERTIFICATION

OPS CORE WINTER 2019/20 PAGE 25

5 SECRETS ABOUT HIGH-FAT DIETS High-fat diets have surged in popularity over the last several years, and many nutrition coaches have utilised them with clients for weight loss. Despite their recent popularity, they are not new diets. They have been used over the last century in different iterations. We have learned a lot about them over that time frame. Here are five secrets that you should know about high-fat diets. 1. HIGH-FAT DIETS DO NOT MAKE YOU BURN MORE CALORIES The idea that eating fat makes you burn more calories has been around for decades. Recently, several studies looked into this exact question and found some fascinating answers. If you have people consume the same number of calories in a given day, consuming a high-fat, low-carbohydrate diet does not make you burn any more calories when compared to a high-carbohydrate, low-fat diet. Second, if you give people a high-fat diet or a high-carbohydrate diet and let them eat as much as they want, those who eat a high-fat diet do not burn more calories. However, they consume more calories and gain more weight. 2. FAT IS STORED MORE EASILY THAN CARBOHYDRATES One of the most thought-provoking discussions that have occurred around high-fat diets for the last decade or two is the idea that carbohydrates are stored as body fat more efficiently than dietary fat is. The truth is that fat is stored much easier than carbohydrates are, which we learned almost three decades ago. Fat is stored as body fat at ~96% efficiency. In contrast, carbohydrates are stored as body fat at ~80% efficiency. Carbohydrates convert to glycogen at ~95% efficiency, which is about the same rate the body stores fat as fat.

OPS CORE WINTER 2019/20 PAGE 26

3. FAT DOES NOT MAKE YOU FEEL MORE FULL “Eating fat makes you feel more full”… this is one of the most discussed aspects of high-fat diets. Sadly, this doesn’t hold up to scientific scrutiny. I wish it did, but unfortunately, it does not. When you examine which foods provide the most satiety per calorie, fats tend to fall much lower on the scale than dietary protein and carbohydrates (5). High-fat foods such as cheese and peanuts are about half as satiating as potatoes and oatmeal. 4. YOU DO NOT EAT LESS WHEN YOU EAT MORE FAT We now have a good understanding that fat does not fill you up more than other foods, and maybe even less full than them. It would then make sense that you would probably eat more, not less, when you get more calories from fat in your diet. One study found that as you increase the percent of your daily calories from dietary fat, your total calorie intake increases (6). Individuals who consumed ~50% of their daily calories from fat consumed ~750 calories more per day than people who consumed ~15-20% of their calories from fat (6). Several studies have shown this to be accurate. The effects are relatively significant, with intakes increasing substantially as fat intake increases (7,8). 5. HIGH-FAT DIETS MAKE YOU BURN FAT, BUT THAT DOESN’T MATTER This statement is one of those things where truth is buried in a lie. Well, maybe not a lie, but an un-useful fact. It is true that if you decrease carbohydrate intake, increase your fat intake, and follow a high-fat diet, you will burn more fat. But that doesn’t mean you lose more fat. The truth is you expend what you consume. If more calories are coming in than going out, you are going to store it, even if you are burning a higher percentage of fat for fuel. One study showed that your fat oxidation (burning) increases as you increase fat intake, but if you consume more than you expend, you will store it, even if you are burning more fat. It is the net part of the equation that matters. Another study showed that even if you do burn a bit more fat, you might store more than if you burn a bit less while eating a lower-fat diet. The story here is this: you burn more fat to compensate for the fat you consume, but that doesn’t matter for weight loss or fat loss.

OPS CORE WINTER 2019/20 PAGE 27

ITALIAN BEEF

VEGETABLE

SOUP

Ingredients: 1/2 pound lean ground beef (90% lean) 1/4 cup chopped onion 2 cups chopped cabbage 2 medium carrots, chopped 1 cup fresh Brussels sprouts, quartered 1 cup chopped fresh kale 1 celery rib, chopped 1 tablespoon minced fresh parsley 1/2 teaspoon pepper 1/2 teaspoon dried basil 1/4 teaspoon salt 3 cups beef stock 1 can (14-1/2 ounces) Italian diced tomatoes, Undrained 28

Method: Test Kitchen tips Our tasting panel thought the flavor was almost like an Italian cabbage roll. Turn this into a main dish by adding more ground beef. Nutrition Facts

1 cup: 127 calories, 3g fat (1g saturated fat), 24mg cholesterol, 617mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 lean meat.

SOMETHING FOR EVERYBODY

E A E $150 A

C A

www opstudiohk com

SMALL GROUP CLASSES

IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

NUTRITION

CERTIFICATION

FIND OUT MORE

WHATâ&#x20AC;&#x2122;S

YOUR

SPECIALISATION? IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIII

IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIII

IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIII 31

NASM CES SPECIALISATIONS

Everybody finds it hard to continue education, especially in this industry. Thankfully the trend moving forward is online education. It seems more and more companies are now offering online education so you can learn from the comfort of your own home, in your own time. .

BROADEN YOUR MARKET EARN MORE AND KEEP YOUR CLIENTS OPS CORE WINTER 2019/20 PAGE 30

COMING

BACK

ONLINE COURSES AVAILABLE NOW

Did you know that personal trainers who have their NASM Corrective Exercise Specialisation (NASM-CES) earn 48% more on average than other personal trainers without the NASM-CES.Â 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. NASMâ&#x20AC;&#x2122;s Corrective Exercise Specialisation 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 WINTER 2019/20 PAGE 33

STUDIO FOR HIRE

STUDIO RENTAL FEES CLICK HERE

OPS CORE WINTER 2019/20 PAGE 34

ops

dio k com

From all of us here at

Optimum Performance Studio

Have a Very Merry Christmas And a Safe and Healthy New Year

GIVE THE GIFT OF FITNESS THIS YEAR

GIFT CARDS Easy to give, finer to receive. Whether it is a thoughtful thank you, a small group class package or contribution to an educational course, an Optimum Performance Studio Gift Card can create an unbeatable experience. Allow your friends, colleagues or loved ones to experience the gift of fitness! This is your opportunity to GIFT somebody special, a gift which will make them happier, healthier or even a little wiser. Gift cards are an awesome way to introduce someone you care about to the joy of fitness at Optimum Performance Studio. Optimum Performance Gift Cards are available in 3 denominations: HK$500, HK$800, HK$1,500 and your recipient has the freedom to spend their Gift Card on products, classes or education. The Optimum Performance Studio Gift Card is valid for 6 months from the date of purchase.

BUY YOURS NOW

OPTIMUM PERFORMANCE STUDIO 1st and 2nd FLOOR WORLD TRUST TOWER 50 STANLEY STREET CENTRAL HK +852 2868 5170 info@opstudiohk.com

w w w . o p s t u d i o h k . c o m

OPS CORE December 2019/2020

Articles inside

Animal Flow 2020