OPS AUTUMN ISSUE 2017
core
M A G A Z I N E
PARKOUR, HITTING THE STREETS OF HONG KONG
w w w . o p s t u d i o h k . c o m
SEP - OCT - NOV 2017 ISSUE
FEATURES
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PARKOUR LEVEL I TRAINER The Parkour team are back in Hong Kong to bring you the LEVEL I TRAINER
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PRECISION NUTRITION ARTICLE 8 powerful strategies for working with difficult clients
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SPECIALISATION ONLINE Be the trainer you always wanted to be, with the NASM online specialisation courses. Senior Fitness Specialist
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NASM SPECIAL ARTICLE Four popular Diets, the pros and cons
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SOMETHING YUMMY Easy thanksgiving turkey with a no roux gravy
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TRIGGERPOINT™ OFFER With any TRIGGERPOINT course you attend, you are entitled to receive a FREE Triggerpoint™ FOAM ROLLER or MCT KIT depending on the course.
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THE NEW SMALL GROUP TIMETABLE To coincide with our new look, we have kicked off a new Autumn Timetable for Small Group Training.
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FORWARD Welcome to the Autumn issue of the OPS CORE magazine. As we head towards the last quarter of the year, we still have a jam packed timetable of events install for you. OPS prides itself on bringing to Hong Kong some of the best fitness education and events, and this year is no exception. The TRX International Trainer Summit is the first of its kind in Hong Kong and we are the proud hosts of this event. Cyberport will be the event venue in November, and as expected this event was met with an overwhelming reaction, that it is currently FULL. We will also see the return of REHAB EXPRESS, bringing with it REHAB ESSENTIALS plus REHAB FX. These will be starting in October, details in this issue. The other exciting news, if
you missed it last time, is the return of PARKOUR TRAINING. This Level I Trainer, will be back in Hong Kong on the 21-22 of November 2017. More details in this issue. The new timetable for 2018 is now being developed, and it promises to be an exciting one indeed. Don't forget to try out the new and improved small group training classes starting this September. With loads of new classes to choose from, you are sure to find something that you enjoy. For more information regarding small group training simply email, classes@opstudiohk.com, or check out the timetable in this issue. Enjoy Wayne‌
OPS
MAKING YOUR TRAINING MORE
PROFESSIONAL
For a full list of products visit OASIS website or call 2868 5170 Or check out our catalogue
PARKOUR
RETURNS
PARKOUR COMING BACK TO HONG KONG
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The aim of this two-day course is to expose trainers to the core concepts of parkour and how those concepts can be applied in a fitness training environment and expanded upon to create true functional practice and movement-based fitness. Further, it is also designed to convey the fundamental strength and fitness training methods used by parkour practitioners.
The method of the course is a mixture of practical sessions and discussion, both tutor-led and group-based. Learners will be expected to take part in all sessions, as physical experience of the exercises is essential to gain a full understanding of the concepts.
Level 1 Trainer
Book NOW!!
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A GREAT NIGHT OUT! Inspired by the classic music venues of New York, STUDIO is an exclusive lounge nostalgic of a retro era with walnut textures, copper tones, a house band and premium cocktail bar. The lounge beckons those with a penchant for champagne, handcrafted cocktails, live music and quality service. Expect an array of genres from Funk to RnB and Soul to Latin performed by Asia’s most seasoned musicians seven nights a week followed by late evening DJ sets. The venue is available for private hire, corporate events and a screen with projector can be provided upon request.
Website: www.studioclub.asia | Facebook: StudioClubHK
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8 powerful strategies for working with difficult clients. Your cheat sheet to navigate the most common coaching challenges. By Craig Weller
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Scenario #1 “I can’t connect with this person. It’s like we just don’t get each other. No matter how many times I address their issues, nothing changes.” Connecting with clients and coaching them to success depends on saying the right things, in the right ways, at the right times. It’s not always intuitive, but it is something you can learn. Forging these connections means working on improving your coaching style, language, and listening techniques. Most importantly, it means moving from “awfulness-based coaching” to “awesomeness-based coaching”. Much of the fitness industry is based on “awfulness”. Think tough, crossed-arms hard-ass coaches pointing out your flaws, and screaming at you to fix them. Loud, aggressive, adversarial… and not great for long-term progress. Awesomeness is pretty much the opposite of awfulness. Awesomeness-based coaching is an empathic coach working with their client, celebrating progress, and building on their client’s existing strengths to produce health and fitness success. Awesomeness-based coaching is grounded in something we call “clientcentred” coaching. In this process we help clients understand their inner motivation and help them own their decision to change. Then, we solidify their decision with clear, actionable solutions. Becoming an awesomeness-based coach can take practice. But if you start adopting its principles — taking time to ask questions before giving advice, for example — you’ll start connecting better with your clients. And you’ll coach them to better results. For specific examples of client-centred coaching, check out: Effective coach talk: What to say to clients and why it matters.
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Scenario #2 “My client complains a lot. They talk about how much everything sucks, how much they hurt, and how sad and broken they are. I try to keep everything positive, but it seems to make things worse.” If your client is miserable and you try to compensate with sunshine and rainbows, you’ll never connect. They’ll dig their heels deeper into their own misery. We call this “The Positivity Trap”. Being relentlessly positive in the face of client struggles (and clients will struggle — change is hard) kills understanding and rapport. Lifestyle change involves highs and lows and ups and downs. The lows aren’t something to gloss over or ignore. They’re actually an important part of the change process. And unless you can acknowledge and relate to what your client is going through, you’ll seem uncaring and oblivious. That doesn’t mean wallowing in the misery. It simply means taking time to hear out the resistance and ambivalence they feel. To identify with it. After all, chances are, you probably once felt something similar in some aspect of your life. The best way to keep your clients moving forward is to embrace the entire emotional spectrum of the change process. Hear it out before moving on. For more about The Positivity Trap, including how to work better with struggling clients, check this out: The Positivity Trap: How upbeat coaches can kill client results.
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FM ORTEI OEN Available now through CORE FITNESS
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Check out the Latest Core Fitness Catalogue HERE
Scenario #3 “My client isn’t following my instructions. They’re unmotivated. I’m starting to wonder whether I should just ‘fire’ them.” In working with nearly 100,000 clients and students, we’ve learned that people tend to fall into one of three categories, each requiring a different coaching strategy. • Type 1: Low compliance. • Struggles to follow the program. • Type 2: High compliance, low results. • Follows the program, gets below-expected results. • Type 3: High compliance, high results. • Follows the program, gets above-expected results. Interestingly, all three types are capable of making dramatic change. But they all struggle at predictable times unless they’re coached in the way that works best for their type. (Yep, even ‘high compliance’ ones.) Take a look at your client roster and consider which clients fit into each of the three categories. Then begin coaching each type based on their individual needs. For a detailed breakdown of each client type and exactly what they need for success, check out: The 3 types of clients: Here’s how to coach each type to success.
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Scenario #4 “I’m giving my client the most advanced exercises and nutrition protocols that I can, but they keep hitting roadblocks and falling off track.” Most skills are built on top of other smaller and more fundamental skills. Without strong “basics” we can’t get very good at more complicated stuff. For example, to do an effective Olympic lift like the snatch, there are some prerequisites, like: good mobility in the ankles, knees, and shoulders, core strength and stability, and nervous system coordination. This is why beginner (and, often, intermediate) exercisers can’t snatch properly. Because they haven’t spent enough time learning and practicing the fundamentals. The same goes for every aspect of fitness: nutrition, stress management, sleep, etc. As training and nutrition experts, it’s easy to forget that everything you ask a client to do is based on the development of some skill set. Think about something as simple as “eat breakfast”. Eating breakfast requires your client to know what to eat, where to get those foods, how to prepare those foods, how to adjust their schedule so they can accommodate the extra morning preparation, and more. When we fail to address the building blocks and jump straight to the bigger things, we put our clients on a shaky, failure-prone foundation. By looking deeper into the skills our clients are learning, and understanding the practices that will help them establish those skills, we can build a strong foundation. For the exact process we use to help clients develop new skills through daily practice, including a downloadable worksheet you can use too, check out: Precision Nutrition Coaching revealed: A practice-based formula for helping clients change their lives.
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Scenario #5 “My client is ambitious at first but loses motivation quickly. They don’t live up to all the things they say they will or want to do.” Ahh, the catch 22. An ambitious client seems to want a lot in the beginning. Then you give it to them. And they crash. As a fitness and nutrition professional, it’s your job to know better. Because giving a client multiple things to change at once usually sabotages their long-term progress. No matter how excited clients are to get going, tackling a whole bunch of stuff at once sets in motion a lifestyle and psychological cascade that few people are really able to manage. Even the most ambitious client ends up feeling overwhelmed, out of balance, unimpressed by their progress, and liable to give up. Experts have estimated that when people try to change a single behaviour at a time, the likelihood that they’ll retain that habit for a year or more is better than 80 percent. When they try to tackle two behaviours at once, their chances of success are less than 35 percent. When they try for three behaviours or more, their success rate plummets to less than 5 percent. So instead of assigning a whole bunch of changes at once, start with one. Break the changes down into strategic steps that your client can practice and build upon over time. They don’t have to be small. However, they should follow our 5S criteria. For more on building the right habits with clients, including detailed instruction and example practices, check out: Fitness success secrets: On practicing one strategic habit at a time.
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Scenario #6 “Every time I make a suggestion, my client counters it with a reason why it won’t work. No matter how much convincing I try to do, or how solid my argument is, they won’t budge.” You will never win this tug-of-war. While it may seem counterintuitive, trying to convince your clients to change (“If you ate better, you’d lose weight,” or “Trust me, if you exercised more, you’d be able to go off your blood pressure meds”) almost always backfires. If you push what they see as “your agenda”, clients will usually resist. They’ll take the opposite approach, and start arguing for why they can’t change. Even if they kinda wanted to change in the first place. Yes, this is frustrating. But it’s also natural. Most clients feel ambivalence when it comes to changing. Ambivalence is the feeling of, “I want to, but I also don’t want to”. It’s a common human response to change. Ambivalence doesn’t go away with pressure. Push ambivalence and the ambivalence will push back. The bossier or more insistent a coach gets, the harder the client will resist and stand their ground. So, instead of trying to convince, cajole, or persuade, try embracing the ambivalence that comes with change. With the right coach talk, you can help clients sort out their ambivalence and make the right choice for themselves. No tug-of-war required. For more on how to help clients who seem ambivalent and resistant, check out: Motivational Interviewing: Free coaching workshop and Effective coach talk: What to say to clients and why it matters.
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Scenario #7 “My client talks a lot about “when.” I’ll do it “when….” But they never do it, so they don’t make progress.” Who hasn’t put off something important because it’s just not the“right time”? For each and every one of us, waiting for the “perfect” time can be a great distraction. It can be a way to avoid the risk of actually doing. For others, perfectionism and avoidance serve as armour against potential failure, criticism and embarrassment. Whatever the reason, this delay can go on for months, years or even decades. To help a client get started today, help them realise that all or nothing thinking rarely gets us “all”. It usually gets us “nothing”. Show them how they can get started now, with what they have, from where they are. The trick is to start with starting. This means single, strategic practices that clients feel confident they can do today. The opposite of this is jumping into the middle of the process. This means gearing up for big lifestyle changes that are scary and intimidating. When doing something totally new (like switching careers or learning a new language or having your first child), which would you rather experience? “Change everything!” or “Just try this one thing.”? Everyone can start “this one thing” today. Big overhauls always trigger our procrastination response. For more on how to help clients take action today instead of waiting for some imaginary perfect time, check this out: I’d love to get started, I’m just waiting for the perfect time.
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Scenario #8 “No matter how many meal plans I give my client, nothing seems to really work.” In this scenario, it might be time to re-think the meal plan approach. For most people, restrictive meal plans aren’t realistic. They often provoke rebound overeating. And, most of all, they aren’t necessary. For anyone but a physique competitor a few weeks out from a contest, the little details in a meal plan don’t really matter. It’s the bigger trends that make a difference. And these are the things easiest to overlook. It’s for this reason that long-term nutrition success is kinda like finance. It’s not about super-detailed spreadsheets and rigid rules. It’s about a general awareness of how much you’re making and how much you’re spending, decision making about what you’d like to spend on, and consistently following smart guidelines. So, instead of hitting people with harsh rules, restrictions, and “follow-this-to-theletter meal plans” — which usually lead to dietary rebellion and collapse — help clients make eating a low-stress, natural part of their lives. For an interesting exploration of why meal plans usually backfire, check out: Meal plans usually suck: Here are 6 better ways to transform your diet. And for a solid alternative to calorie counting and meal plans, check this out: Forget calorie counting: Try this calorie control guide for men and women.
READ FULL ARTICLE
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ONLINE COURSES ALLOW THE FREEDOM TO LEARN AT YOUR OWN PACE. WHY NOT GET A SPECIALIST CERTIFICATION TODAY
SENIOR FITNESS SPECIALIST FIND OUT MORE 19
Online Specialisations, for when your’e just too busy to study. Being able to study online means you can timetable your spare time and learn when you want. All online courses issue a Certificate, after successful completion of an online exam.
CHECK AVAILABLE COURSES 20
TRX PREPARES YOU FOR EVERYTHING THAT YOU LOVE TO DO 21
NASM
SPECIAL ARTICLE 16
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4 POPULAR DIETS: THE PROS AND CONS OF GLUTEN-FREE, PALEO, DETOX AND KETOGENIC BY EMILY BAILEY: RECISION NUTRITION.
A high-school reunion, New Year’s Eve, the start of summer. Certain times of the year prompt a renewed commitment to getting your health, fitness and nutrition in order. We may want the nutrition part of the solution to lie in a perfect “new” diet, such as the gluten-free, paleo, detox and ketogenic programs that may be on your radar right now. You may be asking yourself what these words even mean—and if you should be following one of these diet plans. Below is an overview of some of the pros and cons of each, along with a list of foods you are allowed and not allowed to eat. One note before you dig in: Remember that nutrition is not one-size-fits-all. I fully believe that there is not one right way for all of us to eat. What works for your best friend or brother may not be the best choice for you. If you choose to start a new nutrition plan, I recommend (in addition to consulting with a registered dietician ) you find one that works for your schedule, health (physical and mental), budget, cooking ability and, well, your whole life. Whatever diet plan you choose, you won’t continue with it if it’s not a good fit overall.
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TRX DUO $2,100 TRX DUO is the latest in the Suspension training family for TRX. The NEW TRX DUO is now available at OPS call 2868 5170 for details.
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GLUTEN-FREE DIET This diet excludes foods containing the protein gluten, which is found in some plant foods. It is primarily used to treat celiac disease, gluten intolerance and often general irritable bowel syndrome symptoms. What foods are included? Foods that do not contain gluten, such as: •
Fruits and vegetables
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Most dairy products
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Meat, fish and poultry
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Beans
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Nuts and seeds (including flaxseed)
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Grains that don’t contain gluten protein, such as amaranth, cornmeal and rice
What foods are avoided? Any grain-based product containing gluten protein, including: •
Wheat
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Barley
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Rye
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Triticale
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Any foods made in a factory with these grains
What are the pros? •
Relieves symptoms and complications for those with related health conditions
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Could decrease intake of refined/processed foods
What are the cons? •
Difficult to follow
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Restricts people from healthy foods
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Gluten-free substitutions may be higher in calories.
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Could increase heart attack risk in people who do not have celiac disease
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PALEO (CAVEMAN) DIET This diet is based on foods that our ancient ancestors consumed, primarily ones that could be hunted or gathered. What foods are included? • Meat, chicken, turkey and pork • Fish • Fresh fruit • Non-starchy vegetables • Nuts and seeds • Eggs • Plant-based oils, such as coconut, grape-seed, olive and walnut What foods are avoided? • Grains, including oats, wheat and barley • Starchy vegetables (like potatoes) • Beans and legumes • Dairy products • Sugar • Processed foods • Salt What are the pros? • Could increase fruit and vegetable intake • Could decrease intake of processed, high-sugar and high-sodium foods • Could lead to weight loss primarily due to limited food choices What are the cons? • Low in carbohydrates, which is dangerous for athletes and negatively impacts performance • May result in nutrient deficiencies • High in fat, which could lead to weight gain
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KETOGENIC DIET This diet is a low-carb, high-fat program that uses fat for fuel. It was originally designed to treat epilepsy. It is being looked at as part of a treatment plan for certain cancerous tumours and for blood sugar control and now as a weight-loss method. The ketogenic diet, just as the paleo diet, has been moving through the athlete population, especially with endurance athletes. What foods are included? •
Meat and fatty fish
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Eggs
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Full-fat dairy products, such as butter, cream and cheese
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Nuts and seeds
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Oils
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Avocados
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Low-carb vegetables, such as leafy greens, asparagus, cucumbers and celery
What foods are avoided? •
Added sugar and foods that contain it, such as ice cream, pudding and sugary drinks
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Grains
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Fruit
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Beans and legumes
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Alcohol
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Milk
What are the pros? •
Lowers blood glucose levels
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May decrease inflammation
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Rapid weight loss
What are the cons? •
May result in nutrient deficiencies
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May result in electrolyte abnormalities
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May increase risk of heart disease
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May cause lack of energy
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DETOX DIET This diet’s intention is to eliminate toxins from the body. (Note: The body naturally detoxifies itself via the kidneys, liver and spleen, and it eliminates them through perspiration and waste.) What foods are included? • Fruit and vegetable juices and water • Some detoxes allow fresh and frozen fruits and vegetables What foods are avoided? • Few allow whole grains and flaxseed • Solid foods What are the pros? • Could reduce alcohol and caffeine intake • Decreased intake of high-fat and highly processed foods • Encourages eating more plant-based foods What are the cons? • Weight loss is from fluid and potentially muscle mass • Weight regain is rapid when diet is discontinued • Metabolism slows down, making it more difficult to keep weight off • May result in nutrient deficiencies
Now that you are armed with a bit more information regarding some of the trending fad diets, make an informed decision and know that the greatest success comes from what you can incorporate into your life. If you choose any eating style or exercise program, be sure that you can adjust it for your life and maintain the changes for the long term. One of the best ways of empowering yourself regarding your health, nutrition or fitness is seeking knowledge.
Do your research and be informed. Invest some time researching before investing in the next fad. Please also consult with a physician and a registered dietitian.
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EASY ROAST TURKEY WITH
NO-ROUX GRAVY
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INGREDIENTS •
2 teaspoons dark brown sugar
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2 teaspoons ground fennel seeds, coriander seeds, aniseed, and/or celery seeds, or favourite spice blend (optional)
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1 teaspoon freshly ground black pepper
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3 tablespoons Diamond Crystal kosher salt or 4 1/2 teaspoons Morton kosher salt, plus more
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1 (11–13-pound) turkey, neck and giblets removed and reserved, patted dry
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6 tablespoons unsalted butter, room temperature
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1 pound turkey or chicken wings (optional)
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2 large onions, unpeeled, quartered
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4 celery stalks, halved crosswise
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1 head of garlic, halved crosswise
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2 cups dry white wine
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1/4 cup all-purpose flour
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6 sprigs thyme
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4 cups (or more) low-sodium chicken broth
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3 tablespoons soy sauce
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PREPARATION Mix brown sugar, spices, pepper, and 3 Tbsp. or 4 1/2 tsp. salt in a small bowl to combine; sprinkle all over surface and inside cavity of turkey. Place turkey on a Vshape roasting rack set inside a large roasting pan (if using a disposable pan, place it in a rimmed baking sheet). Chill, uncovered, at least 8 hours and up to 1 day. Let sit at room temperature 1 1/2–2 hours. Place a rack in middle of oven; preheat to 450°F. Smear butter all over outside of turkey. Arrange turkey wings (if using), neck, and giblets, then onions, celery, and garlic around turkey and pour in wine. Roast on centre rack until skin is golden all over, 25–35 minutes. Reduce oven temperature to 300° and continue to roast turkey, rotating 180° halfway through, until an instant-read thermometer inserted into the thickest part of breast registers 150°F (temperature will rise as the bird rests), 1 1/2–2 Hours. Carefully transfer turkey to a cutting board and tent with foil. Increase oven temperature to 450°F. Push vegetables, neck, giblets, and wings (if using) into centre of roasting pan and sprinkle flour over. Roast until flour is very lightly browned in a few spots, 12–15 minutes. Scrape contents of roasting pan into a large saucepan. Add thyme and broth. Bring to a gentle boil and cook, stirring occasionally, until reduced by nearly half and gravy is thick enough to coat a spoon, 25–30 minutes. Strain mixture through a fine-mesh sieve into a medium saucepan; discard solids. Stir in soy sauce; season with more salt if needed. Bring to a gentle simmer over low heat while you carve the turkey. Thin with a bit more stock if needed. FULL RECIPE
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TRIGGERPOINT™ OFFER
FREE TRIGGERPOINT™ WITH EVERY COURSE
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ViPR FOR KIDS / SENIORS NOW AVAILABLE CALL US +852 2868 5170
SMALL GROUP TRAINING CHECK OUT OUR NEW TIMETABLE
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SMALL GROUP TRAINING THE WAY ITS MEANT TO BE
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FX
BOOKINGS NOW OPEN
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REHAB FX TRAINER Functional Movement Training and Fitness believers pride themselves on teaching the safest forms of exercise. Yet, research shows countless clients get injured from it – mindlessly doing complex movements and Olympic lifts, carelessly heaving Kettlebells around and showing terrible form on Suspension Trainers and Battle Ropes! Of course preventing injuries is all about HOW you teach it – but …. •
• •
Do you know the 7 Movement Sins (faults) that lead to injury with intense exercise? Also learn the powerful 7 Biomechanical ScreenTrain movements that you can use with Small Groups! Would you know how to modify and use activation drills within your Kettlebell regime to ensure those shoulders aren’t developing impingement under your very nose? Did you even know that Physiotherapists are starting to use Suspension Training and Power Bags for their incredible value in fixing chronic and niggling injuries?
Learn all this and so much more on two fun-packed practical days of knowledge and skills that will empower you to use Functional Training Equipment and Ideas that will set you apart from the crowd. Taught by Sports Physiotherapists and Functional Movement experts from the team of Educators that has made Rehab Trainer a global fitness brand. Bio: Ebony Hornibrook – APA Physiotherapist Ebony is a highly motivated Australian physiotherapist, personal trainer and pilates instructor. She has had extensive experience both participating in, and treatment in multiple sporting disciplines including martial arts, running, olympic lifting, cross-fit, snow and water sports and dancing. Ebony has always worked closely with personal trainers to optimise client outcomes. She is extremely passionate about bringing Rehab Trainer to the world of health and fitness in order to ensure all clients receive the highest standard of care from Personal Trainers so they might overcome any injury barriers and achieve their fitness goals.
October 31 | Time: 9:00 am - November 1 | Time: 6:00 pm
20% OFF TRX When you enrol in any TRX workshop, you will receive 20% off your next TRX purchase
FOR
15
DAYS
Simply attend one of our many TRX workshops and receive a 20% discount on any TRX product. This offer is valid for 15 days after the completion of the course.
AVAILABLE COURSES 35
NOT SURE WHICH COURSE IS RIGHT FOR YOU? TAKE A LOOK AT THE FULL COURSE BREAKDOWNS TO GIVE YOU A BETTER IDEA PLEASE FEEL FREE TO CONTACT US IF YOU HAVE ANY FURTHER QUESTIONS REGARDING EDUCATION 2868 5170
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CLOSING
Well there you have a it another issue of OPS CORE magazine.
Our new studios are now complete, and we hope that you will be able to take advantage of them, and the new equipment, to enhance you and your clients training experience. Please take a moment to check out the new OPS Small Group Training Schedule as it has had a complete overhaul and we really feel that it is something worth talking about. With so much still happening in the last part of the year, 2017 will go down as one of the busiest we have experienced and certainly one with the most changes. The 2018 training schedule is currently being formulated with some new training and exciting presenters coming your way, so stay tuned for the full timetable.
Well we can honestly say that we have had our fair share of Typhoons this year to say the least, but hopefully things will start to die down a little and the weather will finally start to cool so we can get outdoors again and enjoy the cleaner air that comes with this time of year. Well thats it from us here at Optimum Performance Studio for another month, stay safe and healthy.
Thanks for reading.
Wayne
SEP - OCT - NOV 2017
OPS
‘Train the way you play’
OPTIMUM PERFORMANCE STUDIO 1st and 2nd FLOOR WORLD TRUST TOWER 50 STANLEY STREET CENTRAL HK +852 2868 5170 info@opstudiohk.com www.opstudiohk.com
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