OPS SUMMER ISSUE 2018
core
M A G A Z I N E
IMMACULATE DISSECTION JULY 7-8, 2018
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FEATURES 20
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FORWARD
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COURSE HIGHLIGHTS Check out what we have install for you for the remainder of 2018
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SPECIAL ARTICLE - PRECISION NUTRITION How to sell sustainable coaching, in a world of ‘overnight abs’
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GRAY INSTITUTE OPS and GRAY INSTITUTE have aligned forces to bring you 3D MAPS & CAFS in 2018
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NASM SPECIAL ARTICLE Is static stretching the best strategy for injury prevention and performance enhancement
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SPECIALISATION ONLINE Be the trainer you always wanted to be, with NASM online specialisation courses Women’s Fitness Specialist
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REHAB ESSENTIALS Back by popular demand, help your clients alleviate pain
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SMALL GROUP TRAINING Bringing you the most fun you will have standing up, or lying down
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IMMACULATE DISECTION Immaculate Dissection was developed to help enhance your understanding of gross anatomy, as it applies to clinical application with palpation and corrective exercise.
5 Course Outlines
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FORWARD Welcome to our second issue of OPS Core magazine for 2018.
Before we launch into the magazine we should take a moment to reflect on the the year so far, and think about what we have learnt. For me, personally, it has been a great year of learning and reflection. Learning new skills and thinking about their application in a way that may help others as best I can. A good friend gave me a sticker once, that read, LEARN FROM EVERYTHING, a sticker that I placed on my fridge door so that I see it everyday. I try my best to make sure that I honour that statement as best I can. Sometimes it doesn’t take much to shift your mind set. Education and life’s lessons, are great ways to stimulate the mind and encourage us to be the best we can be. As we head to the middle of the year our education timetable doesn’t let up at all. I have just found out that we will b e b r i n i n g b a c k t h e FAT L O S S WORKSHOP with Ben Seong. This course was very well received and presented, which is one of the reasons that we happy to be brining Ben back to HK.
This is a 3 day workshop and will be hosted July 17-19 from 9:00 - 5:00. Bookings NOW AVAILABLE.
We have just introduced to our Education Timetable, the new AFAA Group Fitness Training Certification. Running side by side with the NASM CPT, this course will bring you everything you need to become a group fitness instructor. So now there is no excuse to make your passion your profession, Beit as a Personal Trainer or Group Fitness Instructor.
Enjoy this issue of CORE and if you have any feedback I am always willing to listen. Till we meet again, stay happy, healthy and remember… “Learn From Everything”. Yours in Fitness Education
Wayne
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MAKING YOUR TRAINING MORE
PROFESSIONAL GRID X
For a full list of products visit OASIS website or call 2868 5170 Or check out our catalogue
2018 course
highlights that you don’t want to miss DATE
June 9
COURSE
BOOKING LINK
INTRODUCTION TO ACTIVE BOOKINGS OPEN ISOLATED STRETCHING
June 10
TRX STC
BOOKINGS OPEN
June 23 - 25
REHAB ESSENTIALS
BOOKINGS OPEN
July 7
IMMACULATE DISECTION
BOOKINGS OPEN
July 15 & 22
NASM CPT 2 DAY INTENSIVE
BOOKINGS OPEN
July 17-19
FAT LOSS SPECIALISATION
BOOKINGS OPEN
September 22
ANIMAL FLOW LEVEL I
BOOKINGS OPEN
How to sell sustainable coaching, in a world of ‘overnight abs’ 6 Strategies for better client buy in and a stronger coaching business By John Berardi. Ph.D.
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In a world of ‘overnight abs’ and ‘drop 20 pounds this week’ promises, is it even possible to sell sustainable results — and the long-term coaching required to get them? Here at Precision Nutrition, we’ve been doing just that for 15 years. Here are 6 strategies to help you do it too. Six weeks to cheese-grating abs. Melt off two dress sizes in time for the summer. Lose 18 pounds with Dr. Oz’s new revolutionary paleo-vegan diet. Short-term fat loss programs that promise sexy, dramatic results are everywhere. Sometimes, for specific populations – think highly conditioned bodybuilders, fitness models, or athletes in training – these programs can be legit. However, for most people, something else is required. 30-day hacks won’t help them get the results they’re after, or maintain their results in the long run. If you’re a health and fitness professional, you’re probably on board: “I know, Dr. Berardi! I want my clients to get sustainable results too! I want to help them change their lives for good! Let’s burn those ‘7 days to your dream body’ magazines!” 7
On the other hand, you probably wonder, “Will people actually pay for coaching that doesn’t promise overnight results?” Well, you’re not alone. PN Certified coaches are always asking about this. And I get it. A realistic, research-backed coaching program doesn’t stand out as much as neon headlines and celebrity body pics. But not only is it possible to sell sustainable results — and the longer-term coaching program that comes with that promise — it’s also: • Better for your business (read: highly profitable) • Better for your clients • Better for your professional reputation • Better for you as a learning, growth-oriented practitioner So, in this article, I’ll show you why we love sustainable coaching, how we sell it, and how you can use it to bolster your practice too.
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Are sustainable results a harder sell than, well, instant gratification? It’s a legitimate question. Here’s how it was articulated recently in our ProCoach Facebook group: “I just got off the phone with a friend who’s a marketing wizard. I told him about my plans to launch a 12-month transformation challenge through ProCoach. He said it’s going to be very tough to sell 12 months of coaching in a world of ‘6 weeks to ripped abs’.” Lots of other ProCoaches agreed: A 12-month program focused on daily practices and skill development is a tough, if not downright impossible, sell. But is it? After all, Precision Nutrition’s coaching program lasts 12 months. … and we’ve been doing it for close to 15 years. … with nearly 100,000 clients. … who’ve lost millions of pounds, creating healthier lives. … and we’ve built a ~$200 million dollar business doing it. So… is selling a 12-month program possible? Yeah, I’d say so.
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And that’s good news because we all want to help our clients and patients succeed beyond quick fixes. We all want to help them: • Learn to grocery shop and cook, not just follow a meal plan, like a robot, until they can’t follow it any longer. • Tune into their own physical signs of hunger and fullness, not just count calories and look to external cues for how to eat. • Practice exercise as a regular habit, not take a 2week trip to BEAST MODE TOWN until their enthusiasm, or their knees, blow out. • See that healthy living is accessible to all, not just to those who can afford unicorn plasma injections or food grown exclusively in organic utopias. • Realise that change is incremental and often slow, and that there are no quick fixes or magic pills. If you’re reading this, I trust that — instead of just giving someone a meal plan, a prescription, or an exercise routine — you’re more interested in helping to build the kind of person that’s capable of change.
READ COMPLETE ARTICLE
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TRX PREPARES YOU FOR EVERYTHING
THAT YOU LOVE TO DO
Optimum Performance Studio and Gray Institute have aligned forces, to be able to bring you the best education possible. Starting this year we will be running 3DMAPS and CAFS certiďŹ cation courses throughout Asia. These courses add to your tool kit and give you the conďŹ dence to aid and assist your clients on an even higher level. FIND OUT MORE
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What is 3DMAPS? Real life, real challenges. Whether your patient is a casual golfer or star athlete, determining the right approach to treatment can be challenging. That’s why the Gray Institute offers an innovative, effective, and comprehensive approach to patient rehabilitation. Three-Dimensional Movement Analysis and Performance System (3DMAPS) leverages movements that are authentic to everyday life by utilising all three planes of motion. This system allows the practitioner to examine, evaluate, and treat patients based on the philosophy that the influence of one part of the body effects another. 7
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What is CAFS®? Your clients are unique. Why settle for a treatment program that approaches every case the same? Arm yourself with the premier certification that gives movement professionals the tools to develop custom assessment, treatment, and training programs tailor made for each individual. CAFS® is the first certification of its kind that will empower the movement professional to create treatments and programs for the client’s specific needs based on their individual abilities and goals.
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FM ORTEI OEN Available now through CORE FITNESS
Check out the Latest Core Fitness Catalogue HERE
IS STATIC STRETCHING THE BEST STRATEGY FOR INJURY PREVENTION AND PERFORMANCE ENHANCEMENT? KATHY ZETTERBERG
Static stretching is a highly debated and controversial topic within the fitness and sports performance communities, and is focused around the concept that sustained static stretching could impair subsequent performance (Rossi et al. 2010; Shrier 2004; Behm and Chaouachi 2011; Kay and Blazevich 2012). This has resulted in a shift from static stretching within a warm-up to a larger emphasis on dynamic stretching alone. But, is this the best strategy for injury prevention and performance enhancement? Lets look at a recent systematic review that included a comparison of the effects of static stretching and dynamic stretching on performance, range of motion and injury prevention. The study found static stretching <60 seconds is considered an effective method for increasing joint range of motion (ROM), and is often thought to improve performance and reduce the incidence of activity-related injuries.
It also stated that post-stretching dynamic activity is recommended for reducing muscle injuries and increasing joint ROM with inconsequential effects on subsequent athletic performance (Behm, Blazevich, & McHugh 2016). A study by Kay & Blazevich (2012) researched pre-exercise static muscle stretching and the reports of reduction in power and force production. The key findings from this study showed static stretches of less than 45 seconds can be used in a pre-exercise protocol without significant decreases in “strength, power, or speed-dependent task performances.” Additional findings showed static stretches > 60 seconds “are more likely to cause a small or moderate reduction in performance,” and these pre-exercise programs are not typically used for both the athlete and general population.
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Behm & Chaouachi (2011) found shorter durations of stretching within a warm-up, such as a total stretching duration per muscle of 30 seconds might not negatively impact subsequent performance, especially if the population is highly trained. What can we conclude with this information? First, we must look at the reasons to static stretch. Static stretching can be beneficial in many ways, such as correcting muscle imbalances, decreasing muscle hypertonicity, increasing joint ROM, relieving joint stress, improving the extensibility of the musculotendinous junction, maintaining the normal functional length of a muscle (length-tension relationships), decreasing the chance of injury and in turn enhancing power and strength (Clark, Lucett, & Sutton 2010 & 2014). What should be noted is, the forgoing research studies are missing the importance of assessments and which specific muscles should to be stretched and why. A systematic approach prior to exercise or performance activities should be used with any stretching protocol, and should include, but not limited to, the following movement screens as
applicable: the overhead squat assessment, single leg squat assessment, modified squat a s s e s s m e n t , s p o r t s p e c i fi c assessments (such as the Landing Error Scoring Assessment) and for those trained, goniometric and manual muscle testing. These assessments are able to identify muscle overactivity, muscle under-activity, and detect muscle imbalances and faulty movement patterns. From those findings, the individuals stretching activities would focus on the muscles that were found to be causing the faulty movement pattern(s) (Clark, Lucett, & Sutton 2010 & 2014). The results would also determine the correct stretching protocol and what impact it will have on improving length-tension relationships, force coupling, neuromuscular efficiency, joint arthokinematics, injury prevention, and performance enhancement. In conclusion, when working with any population, a flexibility program is important for many reasons and should be designed for the specific needs of each individual.
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THE NASM INTEGRATED FLEXIBILITY CONTINUUM Different types of stretching elicit different types of responses from the neuromuscular system. It is important to understand the different types of flexibility techniques in order to apply the appropriate flexibility training program based on assessments, needs, and goals for each client or athlete (Clark & Lucett 2010). There are three phases of flexibility used with the OPT™ model: corrective flexibility, active flexibility and dynamic flexibility. CORRECTIVE FLEXIBILITY: Used in the OPT stabilisation level, is designed to address altered joint motion by improving common muscle imbalances and joint ROM. Corrective flexibility uses self-myofascial release (SMR) followed by static stretching. Corrective flexibility employs autogenic inhibition, the process when neural impulses sensing tension are greater than the impulses causing muscle contraction, thus, causing the muscle to relax.
Acute variables for corrective flexibility: • SMR ◦ Apply gentle pressure (via foam roller or similar equipment) on tender points/knots ◦ Hold 30 seconds (minimum) • Static stretch ◦ 1-3 sets ◦ Hold at first point of tension for 30 seconds ACTIVE FLEXIBILITY: Pre-activity warm-up after movement compensations are addressed, appropriate for the OPT strength level, is designed to improve soft tissue extensibility in all planes of motion by employing reciprocal inhibition utilising agonists and synergists to move a limb through a full range of motion while the functional antagonists are being stretched. Acute variables for active flexibility: • SMR (see above) • Active-isolated stretches ◦ Hold past first point of tension 1-2 seconds ◦ 5-10 repetitions ◦ 1-2 sets
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FUNCTIONAL FLEXIBILITY: Pre-activity warm-up in power phase of training, used in the OPT power level, is designed to improve multi-planar soft tissue extensibility and provide optimum neuromuscular control throughout the full range of motion while performing functional movements that utilise the body’s muscles to control the speed, direction and intensity of the stretch. Functional flexibility uses dynamic stretching after SMR.
Acute variables for functional stretching: • SMR (see above) • Dynamic stretches ◦ 1-2 sets ◦ 10-15 repetitions ◦ 3-10 exercises Examples of dynamic stretches include: • Prisoner squats • Multi-planar lunges with reach • Single-leg squat touchdowns • Tube walking • Medicine ball chop and lift • Medicine ball lunge with rotation • Push-ups with rotation • Russian twists
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Immaculate Dissection 7 0 Y L t U f J 018 Le 2 ts o p S BOOKINGS w e F NOW OPEN 31
WHAT IS IMMACULATE DISSECTION? Immaculate Dissection was developed to help enhance your understanding of gross anatomy, as it applies to clinical application with palpation and corrective exercise. Many anatomy courses teach the anatomy without carrying it over into how it clinically applies to the student. In this course, we will direct a discussion of basic bony landmarks, give detailed descriptions of functional anatomy of the intrinsic and extrinsic abdominal core musculature, and lead you through guided palpation of abdominal core musculature. We aspire to help solidify anatomy knowledge by learning the structural anatomy, through visualisation and through feel. Using body painting, the anatomy is visualised on a live model, so palpation is also more solidified. Corrective exercises focusing on the anatomy are then described in detail, demonstrated, and perfected. In addition we will have discussions of â&#x20AC;&#x153;clinical pearlsâ&#x20AC;? of the functional anatomy of the core and guide you through proper cues for corrective exercises, associated with the abdominal core musculature.
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CLOSING
Well there you have it, the Summer issue of OPS CORE magazine. Remember this time of year is extremely hot and I am sure each year it just gets hotter, so please be mindful if you are exercising outdoors, or even just relaxing on the beach, a little sun is good, a lot is dangerous. Lotion up and stay hydrated, make sure you wear a hat.
We have, as usual, had a busy first half of the year, with Animal Flow, Ben Seong, presenting Hypertrophy and Fat Loss workshops, and Rodney Corn, presenting Advanced Program Design and Advanced Functional Anatomy workshops just to name a few, with loads more for the remainder of the year. Immaculate Dissection will change the way you think about anatomy, check out the details in this issue.
Be sure to keep an eye out for Grays Institute 3D Maps and CAFS (Certification in Applied Functional Science) coming later in the year. It doesnâ&#x20AC;&#x2122;t get much better than Gray Institute, when it comes to Movement. Till next time, have a safe and healthy Summer.
Thanks for reading. Yours in Fitness Education & Training.
Wayne
JUN - JUL - AUG 2018
OPS ‘Train the way you play’
OPTIMUM PERFORMANCE STUDIO 1st - 2nd FLOOR, WORLD TRUST TOWER 50 STANLEY STREET CENTRAL HK +852 2868 5170 info@opstudiohk.com www.opstudiohk.com
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