OPS
SPRING ISSUE 2016
core M A G A Z I N E
PAVIGYM™ GAMES March 19
Whats Cooking? FOOD IDEAS FOR SPRING BEST BURGERS IN HONG KONG
FEATURED ARTICLES trx™ highlights POWERPLATE™ WHATS ALL THE FUSS ABOUT? TRIGGERPOINT™ BENEFITS OF FOAM ROLLING
SPRING issue 2016 FORWARD
Hi everyone, another year is certainly upon us and I truly hope that you had a safe and happy holiday. There is always so much going on around here that it sometimes makes my head spin, but its a good head spin. I love the fact that there is never a dull moment here and there is always something new to learn or experience. A good friend of mine, another well respected fitness profession had asked me once, ‘What exactly does OPS do’? This kind of took me by surprise, cause I knew that he had lived here almost as long as I had over 18 years or so, but then realised that he was right, and he wasn’t the first person to ask me this questions. I had to stop and think for a second, took a breath and replied with the following. Actually we do many things, one of the things that we are known for is Fitness Education, bringing a high quality of education to Asia. We also provide products for personal trainers, everything from TRX to Foam Rollers and lastly, although people that know us would say this is what we are best known for, we are a studio for hire. In
fact we have 5 specialised training studios to offer. Personal Trainers will come to us and rent space to be able to train their clients. He was surprised that he hadn’t heard more about us. With that in mind I have included in this issue some more information about our venue for hire. If you are a personal trainer looking for that special place to train….we might just be the ticket. I know there are many private studios now in Hong Kong and in our area alone there are tons, however, I believe that no one can offer what it is that we have to offer in terms of equipment and versatility. I hope you get something out of this issue of the CORE Magazine and like always say, if you would like to feature in any of our online publications please feel free to contact me directly at the following address
wayne@opstudiohk.com. Thanks and have a great read.
Wayne
CONTENTS
02 Contents 04 Small Group Training 08 Contributors 09 Taste 12 Featured Articles TRX 15 OPS Online Gift Cards 16 Triggerpoint™ 20 Studio For Hire 26 LEARN EQUIP TRAIN 30 NASM CPT 33 Our Small Group Trainers 34 OPS ARTICLES online 35 OPS NEWS online 38 Second Quarter Timetable 39 OPS Small Group Training 41 Personal Powerplate™ 46 Closing
OPTIMUM PERFORMANCE STUDIO
 
Our PAVIGYM small group training is now in full swing, with class packages to suit everyone. Check out our full class schedule and tailor your classes to suit your time. Incorporating GAME PLAY along with our very new PAVIGYM 3:0 System, makes training and exercise so much more fun, you wont even know that you are training.
Exclusively at OPS.
FIND OUT MORE
WHAT EVERY RUNNER NEEDS… TO PERFORM BETTER….
AVAILABLE NOW AT OPTIMUM PERFORMANCE STUDIO
We have new BALLS….
AVAILABLE NOW AT OPTIMUM PERFORMANCE STUDIO
HONG KONG’S PREMIER EDUCATION & FUNCTIONAL TRAINING FACILITY
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.
OPTIMUM PERFORMANCE STUDIO
CONTRIBUTORS
A special thank you to all the contributors for your ongoing support. Your efforts make, our CORE look great.
TRX EDITOR
POWER PLATE™
TRIGGER POINT THERAPY™ NASM™
BBC GOOD FOOD
We would also like to say thank you to our sponsors
TA ST E
S ea s on a l Trea t s For S prin g
Best Bu rg e r s in hk
R ea d m ore… .
food ideas for spring
R ea d m ore… .
FEATURED ARTICLES
With all of the time, energy, and sleepless nights that go into caring for a new baby, workouts can sometimes fall by the wayside. Rather than looking at exercise as time wasted away from baby and family, have your baby become part of the workout! The benefits of baby-wearing are vast-including happier babies, better posture for parents carrying babies, and a marked decrease in postpartum depression. The TRX Suspension Trainer is the ideal tool for babywearing workouts, not only to help unload some of the weight being carried, but also to help engage and strengthen the core – which most likely needs some care after pregnancy and childbirth! And as you get stronger, baby will also be growing… a natural form of progressive overload! Begin by finding a carrier that works for you and baby, make sure you are wearing it properly. This video demonstrates three basic TRX exercises that can be done with baby, but there are hundreds more! The key to these exercises is that the core remains tight at all times, especially with additional weight in the front or back of the body. Also, for the safety of baby, avoid jumping, or angles steeper than 45 degrees. READ FULL ARTICLE
There’s a new kid in town
open 24 / 7 www.utimefitness.hk
 
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 off purchase.
BUY YOURS NOW
A BETTER WAY TO ROLL
FOAM ROLLING
FOAM ROLLING: TOTAL BODY BENEFITS Learning the finer points of self-myofascial release could help you train harder and look better while also reducing injury. If you are still of a mind that foam rollers are for everyone else, then you are missing out on one of the most effective tools at your disposal for physique-building, recovery and injury prevention. Rollers are the most popular mechanism for self-myofascial release, or SMR, and are gaining popularity among elite athletes of all walks because of the drastic and usually immediate impact it has on their performance and overall health. Here are some of the most frequently discussed aspects of SMR as it pertains to dedicated lifters. WHAT THE HECK IS SELF-MYOFASCIAL RELEASE ANYWAY? Self-myofascial release is often called the “poor man’s massage.” Myofascial release is a handson technique that therapists have been using for years. To achieve this release, a therapist would apply a low load, long duration dragging force across layers of soft-tissue in the body. After a period of time, through some different mechanisms in the body, the body will “release” the tissue and mobility between those sliding surfaces is restored. To make these changes on oneself, a foam roller can be used in place of therapist’s hands. While the foam roller will never completely replace therapists, it serves as a great alternative. WHAT ARE THE BENEFITS OF SMR FOR THE EVERYDAY GYM RAT? SMR can have a wide range of benefits for the everyday gym-goer. Some of the basic, most obvious benefits will be increased blood flow throughout the body, better movement and increased range of motion. These benefits can decrease the chance of injury and decrease recovery time after a workout. A decreased recovery time means more training sessions per week/month and results can come quicker. Increased circulation is huge for recovery and greater ROM means you get to work muscles more thoroughly on lifting days.
WE’VE GONE HARD
2016 COURSES AVAILABLE NOW!! READ MORE HERE
OPTIMUM
PERFORMANCE
STUDIO TRAIN THE WAY YOU PLAY
VISIT OUR WEBSITE
STUDIO FOR HIRE FIND OUT MORE
3rd Floor
™
Pavigym
PAVIGYM
3rd Floor
Red Room
RED ROOM
2nd Floor
Powerplate™
POWERPLATE™
2nd Floor
Yellow Room
YELLOW ROOM
1 st Floor
Pilates
STUDIO 2PILATES
LEARN EQUIP TRAIN
LEARN
From the best educators and motivational speakers this business has to offer. Our courses encourage a fun interactive environment to stimulate learning and skill set through a hands on approach.
EQUIP
At Optimum Performance Studio we provide everything that a trainer should need, from your basic training needs to more advanced scientific equipment, providing the best equipment so that you can be the best trainer. Every trainer should be equipped to survive on their own, at Optimum Performance Studio we offer the most cutting edge training equipment from some of the most established manufacturers in the business to inspire people to 'Train the Way they Play’.
 
TRAIN
As a Unique training venue, trainers can put their new found skills to the test in an intimate, functionally based training environment, where both trainers and clients can benefit from the knowledge and facilities that Optimum Performance Studio has to offer.
IMPROVED
Find out why more and more people are turning to NASM CPT
THE NEW
NASM
CERTIFIED PERSONAL TRAINER
FIND OUT MORE
EDGE The Training
The latest for Fitness Professionals
AMERICAN FITNESS WINTER 2016
GET THIS ISSUE
YOUR OPS SMALL GROUP TRAINERS
EMILY
IAN WAYNE
EMMA JASON
ANDY
CALEB OUR DEDICATED TRAINERS ARE HERE TO HELP YOU ‘Ignite Your Change’. For more information regarding Small Group Training CLICK HERE
OPS ARTICLES
ONLINE COMPREHENSIVE AND INFORMATIVE
VIEW HERE
MORE OPS NEWS Past issues of OPS Monthly News & CORE Magazine
READ MORE
CPT CERTIFIED PERSONAL TRAINER APRIL 10 APRIL 17 2 DAY INTENSIVE
2016 PLACES LIMITED BOOK NOW!!
Let’s Roll. www.tptherapy.com
2016
GRID® 2.0
BOOK NOW!! GRID® Mini
2nd
Quarter Timetable 2016
APRIL-MAY-JUNE
DOWNLOAD
‘I G NI TI NG ’
B O O K YO UR C L A S S NO W
 
Follow OPS on Facebook
CLICK HERE Follow us on Facebook to stay up to date with the best of everything in OPS, in easily digestible and extremely likeable , sharable bites. All upcoming course information and other exciting fitness information.
NOW AVAILABLE Introducing the
PERSONAL POWER PLATE™
POWERFUL RESULTS in a compact design
with its very own carry case
Personal Power Plate™ The Personal Power Plate is a multi-benefit exercise tool that helps you reach your goals, faster and more effectively. Delivering the gold standard in whole body vibration technology, the Personal Power Plate has a set frequency of 35 Hz, a 30 or 60 second timer, and a remote control for easy operation. In fact, studies have shown Power Plate users lose twice as much fat over six months over those using simple fitness and diet alone. It’s compact and easy to store under a bed or in a closet, with various optional case options for travel and quick, on-the-go workouts. Add the Personal Power Plate to your routine and experience the world-renowned vibration technology that is now available in it’s most compact size.
Power Plate速 Training Improves Walking Function in Spinal Cord Injury Patients Study conclusions: Consistent use of a Power Plate速 machine can result in an increase in walking function as defined by walking speed. After 12 sessions of Power Plate速 intervention, an increase in cadence, step length and intralimb coordination was noted. Introduction: Spinal cord injury (SCI) is defined as damage to the white or grey matter contained within the spinal cord which carries signals to and from the brain. A common consequence of SCI is loss of walking function, but where the tissue has not been totally damaged (an incomplete lesion), there is the possibility that patients may be able to walk again. In these cases, it is muscle weakness and sensory impairment which can limit a person's ability to walk. Rehabilitation of SCI patients focuses on regaining walking function. The purpose of this pilot study (a small-scale study to test feasibility, methods and procedures) was to determine whether repeated use of Power Plate could effect with improvements in walking function, as defined by changes in walking speed, in individuals with chronic, incomplete SCI. Method: The study involved 17 subjects with SCI, all of whom had the physical ability to rise from sitting to standing (using upper body support) for at least one minute. Each person participated in a Power Plate exercise program of three sessions per week for four weeks. Each session included four 45 second periods of vibration, with one minute of seated rest in between. Power Plate was set at 50Hz low. Results: To evaluate the effectiveness of the Power Plate exercises, measurements were taken at the start of the study, and after four weeks of training. The researchers measured: Walking speed, measured in kilometres per hour (km/h) Cadence (number of steps taken in a given time) Strong and weak leg step length Strong and weak intralimb (within one limb alone) coordination. This is the ability to produce a consistent relationship of the hip angle to knee angle coupling over multiple steps. As illustrated in Figure 1, Power Plate training resulted in a significant increase in both walking speed and intralimb coordination (as shown by the increased coefficients of correspondence). The increase in walking speed was attributed to an increase in cadence and step length in both the strong and weak leg. As illustrated in Figure 2, there was a significant increase in these factors also.
Discussion and conclusion: The results of this study suggest that consistent use of the Power Plate machine by people with chronic, incomplete SCI, can help to increase walking speed, cadence and step length, all of which will help to improve walking function. An improvement in the consistency of intralimb coordination over multiple steps was also noted after use of Power Plate. Although the change in walking speed (0.23 km/h) may not appear high, other scientific research (Perera et al. 2006) indicates that a change of 0.18 km/h is considered to be clinically meaningful. Therefore, the improvement noted in this particular study is clinically meaningfully. The improvement in walking speed observed after consistent use of Power Plate is comparable to that reported in literature about other forms of training that may help increase mobility. The level of change observed in this study is considered clinically meaningful, even in non-clinical populations. Therefore exercise on Power Plate may be a useful way to improve walking function in those with SCI. This is a summary of a study published in the international scientific journal Gait & Posture (2009).
Learn more about our sponsors
Island Supplements We are a Hong Kong based supplements company, composed of health & fitness enthusiasts. We are continuously striving to improve: An extra rep, additional weight on the bar, five more centimetres of range of motion... better nutrition. To help with all this: Supplements. We like them, we use them, they help. But it's not always easy choosing a supplement... Where did it come from, what is it made of, how healthy is it actually ? Our mission is to source and blend the highest quality supplements, taking the guess work out of what works, what is healthy, and what we should use!
R ea d m ore… .
Float On Float On HK is Hong Kong's first sensory deprivation centre. Our DreamPods are filled with 500 kilograms of epsom salt and magnesium in water kept at 34 degrees, roughly surface skin temperature, which ultimately mimics being in a zero gravity environment. Cocooned within our DreamPods, your body becomes weightless and every muscle begins to relax letting your mind calm and enter a relaxed state. Floating is a form of pausing from our busy and over stimulated Kong-crete environment and enter a state of deep mental and physical relaxation. It is also known as flotationREST (Restricted Environmental Stimulation Technique)..
R ea d m ore… .
What is Kefir? Kefir is a live probiotic culture packed with multiple strains of bacteria and healthy yeast to keep your gut healthy. It is similar to yogurt, but while yogurt usually contains two strains of bacteria, kefir contains more than five strains of healthy bacteria in addition to beneficial strains of yeast. Kefir has been consumed for centuries as it is known for its wonderful benefits in overall health. It is especially beneficial for those who suffer from irritable bowel syndrome and other intestinal disorders as kefir provides billions of healthy microorganisms to benefit the intestinal tract. If consumed on a daily basis, the healthy bacteria from kefir may keep the digestive system working more effectively. A healthier digestive system leads to better absorption of all the nutrients your body requires for optimum health.
R ea d m ore… .
SKIN RENEW Established in 2008, Skin Renew aims to provide all-inone beauty treatments ranging from facial, body and medical shaping. With the professional experts and advanced equipment, Skin Renew provides highly efficient treatment packages to give you a fresh outlook. The equipment and products used fulfil USA’s FDA and EU’s CE requirement.
R ea d m ore… .
CLOSING As we come to a close, I am reminded of something a very good friend told me, and it is something that I have never forgotten. He said, ’If I give you a dollar and you give me a dollar, we both have one dollar, but, if I give you an IDEA and you give me an IDEA, we both have TWO IDEAS. As fitness professionals, when we learn, we impart on others when we learn, we grow and in turn become better versions of ourselves. I live for education, no matter how big or how seemingly insignificant, the only way I can grow is to learn. When we educate ourselves we feel empowered, especially in this vast and ever changing industry, even when sometimes trying to keep ahead of things can be
a little overwhelming, but that is a good thing because it tells us that this industry is ever changing and diversifying. Having been in this industry for over 40 years, I can see how it is changing for the better. I leave you with a famous quote that I thought was fitting. “Tell me and I forget, teach me and I may remember, involve me and I learn.” ― Benjamin Franklin
Wayne
OPS SPRING ISSUE 2016
core M A G A Z I N E
OPTIMUM PERFORMANCE STUDIO