OPS CORE MAGAZINE - AUTUMN 2015 by Wayne David Clark

OPS

AUTUMN ISSUE 2015

core M A G A Z I N E

IN THIS ISSUE Running in hong kong

TRIGGERPOINT™ FEATURED ARTICLES TRX THE ORIGINAL AND THE BEST

BUTTERNUT SQUASH CURRY SOUP

H2O IS YOUR FRIEND, A SPECIAL ARTICLE

EGGPLANT PARMESAN TRAINER SPOTLIGHT ALEX POOLE

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RUNNING IN HONG KONG

So you want to runâ&#x20AC;Ś!!? Since 1998, when I first arrived in Hong Kong, I have seen the shift in the fitness industry, and in particular the running trend. Over the last 17 years or so, the number of available races has increased substantially. With the likes of Action Asia, probably the best know race, along with many other running events. www.hkrun.com/en/, is a website specifically for runners, posting races pictures of events and schedules for the avid runner, this website gives highlights of events that are happening in Hong Kong. No matter what your sport if it involves being outdoors, or even indoors, always make sure that you are hydrated to avoid unnecessary problems associated with heat stroke. You can read more about ACTION ASIA in the link below.

WHAT EVERY RUNNER NEEDS… TO PERFORM BETTER….

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CONTENTS

02 Running in Hong Kong 05 Contents 07 Forward 08 Contributors 09 Taste…whats for dinner 13 Trigger-point™ featured articles 21 Trigger-point™ courses 23 TRX products and courses available 25 All about Optimum Performance Studio 26 LEARN EQUIP TRAIN why you should choose OPS 33 Corrective Exercise Specialisation 34 NASM CPT become a Certified Personal Trainer 35 Career Tracks.. Get your career on track. 42 Trainer Spotlight ALEX POOLE 44 NASM CPT Frequently asked questions 45 OPS Articles 46 Live Courses 47 Precision Nutrition featured articles 49 More OPS News 50 August - November Timetable 51 Studio 2 Pilates Course Timetable 56 Bootcamp with Daniel 59 DNAFit™ 60 Sports SOHO Recap

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Optimum Performance Studio brings a refreshing perspective and sense of purpose to the business of Performance Education and training. Optimum Performance Studio also brings with it a sense of pride and ownership when it comes to fitness education and training.

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AUTUMN issue 2015 FORWARD

Second only to winter in Hong Kong, I would have to say that Autumn is my favourite time of year, the thought of the weather finally cooling down the air seems to be fresher, the skies are blue and clear, and there is always the hint of a breeze anytime day or night, it is a refreshing change from the heat, especially this year with some of the hottest days in history. Its the time for mid autumn festival, my fav holiday, thanksgiving, well any excuse to eat is always fine by me, and the hint of another year almost coming to a close. Even though the year is heading towards its last quarter, we still have tons of exciting education happing at OPS. Tom Mc Cook makes a return, along with Elizabeth

Larkin, who always seems to bring in a crowd. I have included details of these and other workshops that we have available for this quarter in this issue of the OPS CORE magazine. As always if you have any comments or feedback relating to fitness or education and training, please feel free to get in touch with me directly using the contact details belowâ&#x20AC;Ś. Well until next time have a great autumn and happy mid autumn festival..

Please contact me wayne@opstudiohk.com Wayne

CONTRIBUTORS A special thank you to all the contributors for your support and contributions to the Autumn edition of OPS CORE magazine. Your efforts, makes our CORE look great.

ALEX POOLE JENNY HADFIELD

OPTIMUM PERFORMANCE STUDIO

BBC GOODFOOD TRIGGERPOINT™ THERAPY

JOHN BERARDI Ph.D.

TASTE

What’s for din er ton ? s S um m er Snen s aight… t ion

B B Q FRUITS | B ER RY U P SOUP T HI S| SU M ER Z L IN G S UM M E R S EN SAT I O N S CASMSE ROLE| SS |IZCAKE

CURRY BUTTERNUT SQUASH SOUP FULL RECIPE

EGGPLANT PARMESAN

MORE INFORMATION

Tip Try this Pumpkins can vary dramatically in water content, so keep an eye on the cake towards the end of cooking – yours may take less or more time to cook through. If you’re not carving out a pumpkin this year butternut squash works brilliantly, too.

PUMPKIN CAKE

FULL RECIPES

FEATURED ARTICLES

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A 6-Step Plan to Speedy Marathon Recovery Posted by TriggerPoint Performance Therapy Congratulations, you've finished the marathon! Now what? Complete marathon recovery can take anywhere from several weeks to several months, depending on the intensity of your race performance and your race-day recovery strategy. Truth is, post-marathon recovery is inevitable, but the speed at which you recover can be drastically improved by following a few simple post-race tricks. Six Steps to Speedy Marathon Recovery Marathon recovery begins the minute you cross the finish line. Keep walking at least 10 minutes after you cross the finish line to allow your body to return to its resting state gradually. Get your medal, take your photos, pick up your gear and keep walking. It will allow your heart rate and blood flow to return to its normal state as well as reduce the risk of blood pooling in your legs which can cause fainting. Get up and walk around 10 to 15 minutes every few hours for the rest of the day. Refuel depleted muscles as soon as possible with a meal that includes carbohydrates, protein and sodium. Fuel is most efficiently absorbed in the first 30 to 60 minutes post-race. A peanut butter and jelly sandwich, banana and sports drink is one example. If you struggle with eating post-race, try a liquid recovery drink. Recovery drinks are formulated with everything you need to refuel your bodyâ&#x20AC;&#x201D;carbohydrates, protein, electrolytes and fluid. A good ole can of V-8 or chocolate milk works well, too. Sip fluids throughout the day to replenish fluid losses. Monitor your urine for adequate hydration levels. If your urine is pale yellow like lemonade you are adequately hydrated. If it runs dark, continue to hydrate. If it is clear, hold off on fluids as you may be over hydrating. Continue to replenish fuel and electrolytes (sodium, potassium) by eating small, frequent meals throughout the day.

Schedule a massage two or more hours post-race. Massages too soon to finishing the race can create more soreness. Massage can have a dramatic effect on postmarathon recovery times, and they are a wonderful reward for finishing a long season of training and all 26.2 miles. You can also perform your own massage with some of the products on the market like "the Stick" and foam rollers. They are great for deep tissue massage for hamstrings, calves, thighs and hips. Actively rest with lower impact activities like swimming, cycling and yoga for seven to ten days post-marathon. Give your body and mind a full week off the demands of running, and it will reward you with an efficient recovery. Running too much, too soon post-marathon is the quickest way to an injury. Follow a reverse taper when returning to your running regimen. That is, start with a few 30- to 40-minute easy paced runs and test the waters. If things feel good, gradually increase the duration and frequency of the runs. Keep the running intensity easy for at least three weeks post-marathon. And most importantlyâ&#x20AC;&#x201D; listen to your body. If there are lingering aches and pains, consider taking a few more active rest days and let things heal completely. About the Author: Coach Jenny Hadfield is an Active Expert, co-author of the best-selling Marathoning for Mortals, and the Running for Mortals series. As a columnist for Women's Running Magazine and RunnersWorld.com, Jenny has trained thousands of runners and walkers like you with her training plans and guidance. Known for her "Ask Coach Jenny" brand, she empowers individuals of all experience levels to improve their running performance and train more effectively for their next event by answering their questions. You can follow her on Twitter and at the Ask Coach Jenny Facebook page http://www.active.com/running/Articles/A-6-step-Plan-to-Speedy-MarathonRecovery.htm

BEST PRACTICES FOR ROLLING By Justin Ross

Our partners at IMG Academy are all avid users of our products. Justin Russ, a strength and conditioning coach explains his three tips on how to keep engaging athletes and audiences alike on best practices for teaching how to properly foam roll. Throughout the course of my career, I’ve been fortunate enough to work within a variety of settings within the fitness and strength and conditioning industries. I’ve worked with one on one clients of all ages, shapes, sizes, and ability levels. I’ve worked with small groups and taught large classes. Currently, I work as a strength and conditioning coach at IMG Academy, with athletes of all sports, ages, and ethnicities. It’s been, and continues to be a fun journey, with past experiences ultimately making me a better coach, and my work setting allowing me to learn something new every day. To give you an idea, the majority of athletes I work with on a daily basis are high school aged males and females who participate in team sports. These young athletes have quite the day; spending half of the day on sport practice and weight room sessions, with the remainder of the time dedicated towards school and total athlete sessions such as vision, mental, or leadership training. Here at the Academy, we strive to not only help these young people become better athletes, but better people as well; establishing good habits in this critical period of development. In the weight room, this includes stressing the importance of taking care of one’s body in an effort to prevent injury and promote long-term progress. One of the main ways we go about this is by incorporating TriggerPoint™ foam rolling and Myofascial Compression™ Techniques into each athlete’s program. Nine times out of ten these athletes (and their developing bodies) are experiencing some type of movement dysfunction and/or muscle tightness that needs to be addressed (ask a handful of 16 year olds to perform a bodyweight squat and you’ll see what I’m talking about) and we can attack this using specific techniques with the GRID® and Total Body Kit.

Sports teams come into the wright room and life as a team, so all instruction is given to a group. Groups can range in size from a handful to up to 40 , depending on the sport. When teaching a group of young athletes (often with shorter attention spans) how to perform TriggerPoint™ Techniques properly, I’d recommend following the guidelines listed below: I.

Make sure you are visible to all athletes.

II. Most young athletes learn best from a combination of observation, listening to instruction, and performing the task themselves. Establish a presence where all pf the athletes in a group can observe you and see how the release techniques performed properly. III. Give clear and detailed, yet concise instruction. It’s no secret that the attention span of athletes at the high school age is short at best, so I’ve found that it’s most effective to keep instruction as concise as possible, while also being clear and specific about what you want accomplished and how to do it. Being specific and detailed during the first time explaining something will (hopefully) reduce the amount of kids asking you to repeat yourself later on. Perform the technique with them. I like to perform TriggerPoint™ releases/ techniques with my athletes for a couple of reasons: one, it keeps everyone moving at the same pace and two, it allows me to get my own soft tissue work in when time is often tight. It’s helpful to keep the group working at the same pace, to prevent side conversations and some of the kids from working ahead. Much like working with a small group or in a group exercise type setting, it can be difficult to get everyone to do exactly what you want when giving TriggerPoint™ instruction to a large group of young athletes. It is important to note, however, that establishing this habit early on can help improve motor patterns, reduce the risk of injury, and ultimately improve performance in the long run. The techniques listed above will help you as a coach when you begin to instruct groups of athletes on how to perform TriggerPoint™ techniques properly.

There’s a new kid in town…

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H2O IS YOUR FRIEND Posted by TriggerPoint Performance Therapy

Proper Hydration (It is a do or die thing for todayâ&#x20AC;&#x2122;s athlete)

At the same time many are beginning to dust off the bikes and running shoes to explore the beauty of spring, the temperatures take the ascent from spring cools to summer highs, and before you know it, the heat will once again be playing a big factor in how you plan and accomplish your workouts. Here at TriggerPoint Performance, deep in the heart and heat of Texas, we know too well the importance of proper hydration for successful workouts.

Proper hydration is necessary for cardiovascular function, thermoregulation, metabolism, central nervous system function (Murray, 2007), and can combat fatigue as well as enhance performance (Maughan, Shirreffs, & Watson, 2007). To ensure you are getting enough hydration, base your intake on the general formula of 1 ounce per 2 pounds of body weight. Also, always increase your intake according to your activity level.

An important aspect of proper hydration is intake of electrolytes. Electrolytes are critical for optimal performance and health maintenance (Rehrer, 2001). Electrolytes can be viewed as the “cogs” for the “wheel” of water and nutrient movement within cells. Sodium and potassium trigger water movement in and out of the cells. We suggest using an electrolyte supplement for active hydrations. These are easily portable and simple to use. They are formulated with a balance of sodium, potassium, calcium, and magnesium. Remember, stay hydrated and stay active. Monitor your water intake, supplement with electrolytes, and use your mental “pee chart” to determine if you are getting adequate hydration for your activity. As our founder, Cassidy Phillips puts it, we turn our bodies more into beef jerky than we do a supple steak, so monitoring your hydration is imperative to your athletic success.

References: Maughan, R.J., Shirreffs, S.M., & Watson, P. (2007). Exercise, heat, hydration, and the brain. Journal of the American College of Nutrition, 26(5), 604S-612S.

Murry, B. (2007). Hydration and physical performance. Journal of the American College of Nutrition, 26, 542S-548S.

Rehrer, N.J. (2001). Fluid and electrolyte balance in ultra-endurance sport. Sports Medicine, 31(10), 701-715.

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A BETTER WAY TO ROLL

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CORRECTIVE EXERCISE SPECIALIST

EVERY BODY HAS ISSUES.

A GOOD PERSONAL TRAINER DOESN’T IGNORE BAD MOVEMENTS, THEY FIX THEM Developed by a physical therapist for professional athletes, the NASM Corrective Exercise Specialisation is a proven methodology to help prevent common injuries. Backed by extensive research, the NASM-CES helps you to identify and correct muscular imbalances and faulty movement. If you're serious about your personal training career, become an NASM-CES

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FITNESS TRACK Advanced Training brings the best fitness methods to the widest variety of clients

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FITNESS TRACK

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Injury prevention. Improved nutrition. Advanced performance. With NASM specialisations Fitness Track, you'll learn advanced methods for maximising the abilities of clients of all skill and activity levels-from fitness beginners to top-level athletes. Your specialised skill set will put you among the fitness elite.

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SPORTS PERFORMANCE TRACK If your goal is to help athletes at all levels reach the ultimate in high-end performance, this is your track

SPORTS PERFORMANCE TRACK

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For athletes to be at the top of their game, they have to train with the best. With the NASM Sports performance track, you'll gain the skills to take your clients capabilities to the next level. Hit harder, swing faster. Your ability to train for peak athletic performance will be second to none.

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SPECIAL POPULATIONS TRACK Reach the fastest-growing client bases with the skills to help them achieve their fitness goals.

SPECIAL POPULATIONS TRACK

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All ages. All genders. All fitness levels. With the NASM Special Populations track, you'll learn to effectively train the fastest-growing client groups in fitness. Seniors. Youth. Women. It’s advanced training that will separate your training knowledge from the rest.

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TRAINER SPOTLIGHT â&#x20AC;Š

ALEX POOLE INTRODUCTION

Alex, has over 18 years experience in the health, fitness and elite conditioning market, A former professional rugby player he studied his BSc in Sports Science at Loughborough University and went on to complete his MSc in Exercise Physiology and Sports Biomechanics. He was the Strength & Conditioning coach with Gloucestershire CCC from 1998 - 2004 and has worked with numerous athletes in other sports including a three times X Games Gold Medal and Olympic Bronze winning snowboarder.

| International Presenter | BSc in Sports Science | Trigger-point MASTER TRAINER | BULGARIAN BAG CERTIFIED | Olympic Lifting | MSc Exercise Physiology Sports BioMechanics An experienced presenter has written and helped develop courses in a wide range of subjects from Olympic Weightlifting to Strength and Conditioning for Physiotherapists. He is the provider for training courses and workshops for a number of internationally acclaimed companies including, SAQ®, Quantum HFE, Cybex®, D2F Fitness and Optimum Performance Studio. Alex is a personal Trainer, and also runs Kettlebell small group classes here in Optimum Performance Studio Central branch.

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Stressed and out of shape: How to solve the two biggest health and fitness problems most guys face. By John Berardi, Ph.D. Work stressing you out? Having trouble staying consistent with your exercise and nutrition plan? This article is for you. Why do most guys tend to get weaker, fatter, and less healthy when they get into their 30’s, 40’s, and 50’s? Chalk it up to increased stress, increased responsibilities and decreased time and energy. We know we need to eat better. We know we need to take better care of ourselves. But most guys simply have a hard time staying consistent with their nutrition and exercise plans. After working with thousands of guys in our Precision Nutrition Coaching Program, we’ve seen it all— and we know there’s a solution. You can take control of your own health and fitness. You can reverse the downward spiral of stress and start building a healthy body you can be proud of. And you can do it all in an hour or two per week. In this article, we pore through our data on thousands of guys to identify the two biggest fitness-related problems that hold men back from getting the body they want. And then we show you how to overcome them. Problem #1: Your life is busier than it’s ever been… Some interesting things start to happen as we exit our 20’s and enter our 30’s, 40’s, and 50’s: We tend to get less sleep and wake up tired and sore. Our sex hormones peak… and then start their slow decline. Our crackling ankles, knees, and wrists remind us that we’re getting older. We tend to snack and overeat more often, especially in the evenings. We do less binge drinking, but more consistent drinking. Polishing off a bottle of wine or drinking a few beers each night becomes an ordinary routine.