HIS & HER WO R K O U T S ISSUE 005 SUMMER 2016
BING O W ING S vs BIC E P S
EXPERT ADVICE
The benefit of Pilates for runners
THE BIG SLEEP
How to get the best night’s sleep of your life
Consumer Treadmills Temple Spa Suunto GPS Watches
RUN FOR THE SUN
MOTIVE8 SHOP
Our Promise
New Trends, Quick Delivery, Fashionable, Functional, High Quality
Our Products
Gym Equipment, Clothing, Footwear, Nutrition, Spa Products, Home Gym, Yoga, Pilates, Injury Rehab, Packages
m8shop.co.uk
Contents
CONTENTS
06 News
An overview of our latest news and events from motive8 teams in the North and South.
08 Holland Green
A visual showcase of our latest fullymanaged spa site.
10 His & Her Workouts
Great arm exercises to banish those bingo wings & build your cannons.
06
12 Success Stories
13
A look at some of the fantastic results achieved by motive8 trainers.
13 Expert Advice Running and Pilates
Tips on how to use Pilates to boost your running technique.
14 motive8 Masterchef
A selection of recipes from members of the motive8 team for you to try at home.
15 Nutritional Nuggets
Nutrition tips to help boost motivation, improve digestion and achieve your goals.
16 Student & Home Gyms
A look at Greystar’s Chapter Spitalfields and our latest home gym installation.
10 19
18 Coaching
Children’s parties and a catch up on what the coaching team has been up to.
19 motive8 Shop
Introducing Suunto, a new partner brand offering a range of GPS products.
20 Sleep Feature
How to get the best night’s sleep of your life.
20
21 Tried and Tested
Our favourite spa products put through their paces by the motive8 team!
22 A Day in the Life
We talk to motive8’s Coaching Manager, Naomi Smith, and discover what her day can look like.
24
27
23 Head to Head
We compare two great consumer treadmills, one on a budget and the other not so!
24 Residential Gyms
A visual snapshot of some of our latest residential installations.
27 motive8 Boot Camps
Introducing our new Residential Boot Camps at Lineham Farm in Eccup, Leeds.
SUMMER 2016 M8: LIFE 3
ISSUE 005 SUMMER 2016 PUBLISHER
motive8 Limited EDITOR
Kimberley Mead ART DIRECTOR
Paul Godfrey GUEST CONTRIBUTORS
motive8 is committed to delivering the highest quality bespoke health and fitness solutions to our customers. We hope that through our magazine our team of experts can share their knowledge and passion to help inspire you to embrace a healthy and happy lifestyle.
Layla Smith PRODUCTION
Layla Smith, Kimberley Mead PRINTING
Prontaprint
W
e always look forward to the summer edition of our magazine – it usually spells warmer weather and the opportunity to exercise, eat and generally spend more time outdoors.
In this issue you can look forward to his and hers workouts for toning those arms ready to hit the beach, reviews of the latest items to hit our online shop, tasty recipes from members of the motive8 team for you to try and home and, of course, a showcase of some of our most recent gym & spa installations across the student, private and residential sectors. We also introduce our new residential boot camps in Leeds together with a great comparison of two consumer treadmills from our preferred equipment supplier, Technogym. We hope that the promise of some sunshine inspires you to keep up the momentum with your fitness but, if not, why not have a read of our personal training success story to help inspire you to push yourself that little bit further? Have a great summer everyone! Nick Sadler & Sarah Cleland-Smith, motive8 Directors
Staff Contributors
Naomi Smith
4 M8: LIFE SUMMER 2016
Chris Baird
Kimberley Mead
Chantel Mullix
Jenny Cromack
Shawn Mullix
Omar White
MOTIVE8 IS THE MARKET LEADER IN GYM & SPA DESIGN
With over fifteen years’ experience in the industry, we offer unrivalled expertise in the residential, corporate, student and hotel sectors.
Experience of project delivery to advise on and coordinate all aspects of an installation
Production of 2D and 3D layouts, offering the best possible solution for the end user
Management of the purchase, supply and installation of all facility related equipment
Provision of an onsite team to manage your facility and deliver a range of fitness services
Cost-effective aftercare solutions to keep your facility in full working order
For more information:
Call 0800 028 0198 Email info@m8group.co.uk Visit m8group.co.uk
News
An overview of our latest news and events from our Northern and Southern branches. Corporate Wellness
Practice What You Preach
We’re big ambassadors of bringing fitness to the workplace and have helped a number of corporate clients to design, build, implement and manage on-site office gyms for their employees. You may be glad to read that our advice isn’t just based on scientific research (although lots of it is) but also on experience – motive8 really do practice what they preach when it comes to corporate wellness. As a brand that sells the concept of healthy lifestyles both at home and at work, we actively encourage and support our own employees to look after themselves and take time out to exercise and recharge throughout the working day. We do this in a number of ways, some of which our clients have also chosen to implement with their own employees: 1. We run monthly fitness challenges that are displayed on a board in the office and posted
6 M8: LIFE SUMMER 2016
on our intranet. It’s usually something like row for four minutes, run for ten or cycle for five. Everyone records how far they get within these time limits and there’s a winner at the end of the month. A product from our preferred spa supplier Temple Spa always makes for a great prize! 2. We run lunchtime bootcamps twice a week in the local park and invite all head office employees to attend free of charge. These are a great way to encourage staff to step away from their desks for an hour and come back refreshed for the afternoon ahead. 3. We encourage staff to enter external events together, both to build team morale and encourage a bit of healthy competition. These include local 5k runs, annual city centre 10k’s as well as our very own London-Brighton bike ride. These are posted on our intranet and emailed out as memos to all staff – any high
achievers are also recognised post-event on the intranet for all to see. 4. We have arranged a special corporate rate with a nationwide fitness club to ensure all employees have access to a full range of fitness facilities at
an affordable price. Whilst we have selected equipment on site, we don’t have a swimming pool or class studio, which we know a number of employees are particularly keen on. We opted for a brand that has clubs all over the country so that employees can access facilities wherever they may be. 5. We have a Facebook group set up where employees can share and inspire others with details of their latest fitness feats. Many of us just love to brag! But we do also use it as a platform to help staff arrange times to work out together. 6. We have an online shop that sells a range of equipment and accessories. All products have been tried and tested by motive8 fitness professionals, and any new products that we look to sell are always passed around the team for feedback. Everyone loves to try something new and who better than our own fitness mad team! As you can see, it doesn’t cost much to get people motivated and involved. If you would like some advice on how to get your employees fighting fit, then please call motive8 on 0800 028 0198.
NEWS
Nick visits FIBO and Italy in search of new inspiration
motive8 welcomes new staff We are continuing to grow and develop our business, taking on staff with additional expertise to help expand our service offerings through to developing apprentices at the start of their careers. Both are extremely rewarding and essential activities for us to achieve our long term ambitions. We would like to welcome the following staff to the team who have joined us from 1st December 2015. It is a very exciting time for the company; good luck and enjoy the journey.
In May Nick travelled to both Germany and Italy as he visited exhibitions and showrooms in search of new partnerships and suppliers. First up was FIBO, the biggest show of its kind in the world. This year there were more than 725 exhibitors from 40 countries spread over 130,000 square metres and 138,000 trade visitors and fitness fans. This is the show where anyone who is in fitness showcases their latest products and innovation. TechnoGym launched new ‘Cosmo’ colour ranges and new CV equipment, whilst Core Health & Fitness’ various brands launched their latest products too, across cardio, strength and cycling. Their new spin bikes – the Studios 3, 5 and 7 – particularly in the cherry red colour, look great. With 200 health clubs per year being built in the UK, FIBO provides a great opportunity to see what’s coming next in an industry that shows no signs of slowing down. Nick also travelled to Italy, courtesy of Starpool (http://www.starpool.com/en/), which designs and manufactures luxury spas for both professional and home settings. He visited alongside Janey and Andy Butler, who own and run a high-end interior design company, Janey Butler Interiors, and a property development company, Llama Properties. Starpool’s product range is incredible - from steam to heat, saunas to salt and sensory showers to Kneipp baths. The Starpool factory and showroom are situated very close to Lake Garda and feature a fully-working spa, allowing you to try out all the different heat experiences. Starpool products are different because the units are built in the factory,
tested there, dismantled and then shipped to customers - this means that they are quick to install on site and they work straightaway. Following the trip, motive8 is looking forward to some future collaborations both with Starpool and with Janey and Andy and their businesses.
contribute to keeping the people of Leeds healthy and active! This year we have chosen local charity, Martin House, a children’s hospice to raise money for. If you’re in Leeds or one of
Egle Malciauskaite Gym & Spa Operative Andre Walker Gym & Spa Operative Latisha Bayne Gym & Spa Operative Mark Lawson Gym & Spa Operative Nasra Musa Gym & Spa Operative Oliver Laver Gym & Spa Operative Rodleigh Fortuin Gym & Spa Operative Taylor Rowlands Gym & Spa Operative Tunde Toth Gym & Spa Operative Wesley Heath Coach
motive8 North Round Up 2016 has got off to a flying start with the Northern team continuing to hit 400 sessions a month, not to mention our gym members and classes - we’re pretty proud of how much we
Albert Spangenberg Technical Field Engineer
Kieran Ttouli Coach motive8 North’s members, why not join us for the events we have organised such as the Leeds 10k and the Yorkshire Marathon corporate relay? Contact us for more information.
Ruby Martin Apprentice Coach Jemel Edwards Apprentice Coach
SUMMER 2016 M8: LIFE 7
HOLLAND GREEN Holland Green is the latest of our fully-managed gym and spa sites to launch. Our Operations Team have recruited staff, implemented procedures and now manage the day to day running of the facility.
8 M8: LIFE SUMMER 2016
RESIDENTIAL GYMS
SUMMER 2016 M8: LIFE 9
HER WORKOUT
Banish those Bingo Wings Summer is here, the beach (and therefore your bikini) beckons. Strapless dresses…. vest tops…it’s time to ditch the cardio and give those arms an airing! Many of you may be wincing at the thought; surely no one will want to see your bingo wings…. well let’s put that thought right out of your head with a workout guaranteed to define those upper arms. We want you to perform this workout 2-3 times per week. Remember though ladies, you can’t out-train a poor diet, so make sure you complement your workout routines with a healthy, clean diet as this will help to shift body fat so that we can see those lovely toned muscles coming through. And whilst we’re at it, if you want to drop a few pounds then add some HIIT training into your workout too. Remember to warm up and cool down thoroughly. On this workout we’ve paired a small muscle group, such as the triceps, with its ‘partner’ large muscle group, in this case, the chest. This will give those upper arms a good burn and nice toned look. Each triset has a core exercise as an active rest so your upper arms can recover whilst you still work! Remember to use a weight which pushes you for 12-15 reps….if you get to 15 reps and it was a doddle then increase those weights….we promise you won’t bulk up! Here goes…
EXERCISE
REPS SETS TIPS
Perform the following exercises as a circuit – a,b,c x 3 1a. Dumbbell French Press
12-15
3
Focus on tensing the triceps as you press the dumbbells upwards.
1b. Dumbbell Chest Press
12-15
3
Focus on using the triceps to help the chest press the dumbbells back to the centre.
1c. Plank
30-60
3
Keep the core engaged throughout.
Perform the following exercises as a circuit – a,b,c x 3 2a. Dumbbell Bicep Curls
12-15
3
Ensure you do not swing the arms as you lift. Lift with control.
2b. Dumbbell Bent Over Rows
12-15
3
Keep the back flat throughout and squeeze the shoulder blades together as you row.
2c. Ab Crunch
12-15
3
Focus on using the abs to lift the upper body from the floor.
Perform the following exercises as a circuit – a,b,c x 3 3a. Lateral Raises
10-12
3
A great one for sculpting the shoulders. Keep the arms long as you lift to shoulder height.
3b. Press Ups
10-15
3
Finish the arms off!! Either box (on your knees) press ups or full.
3c. Ab Cycles
16-20
3
Keep these controlled and focus on rotating to touch the elbow to the knee.
10 M8: LIFE SUMMER 2016
TRAINING
HIS WORKOUT
Building Cannons If you’re looking to pack on some mass on those arms for summer now is the time to start. Follow the cardinal rules and workout below to start building those cannons.
Rules: • Train your arms every 5 days, this has been shown to be the optimal frequency for hypertrophy. • Train both the triceps and biceps, working apposing muscle groups has been shown to develop strength much faster than single muscle group training alone. • Always train legs the day before your arm session and always take a rest day after your arm session. The Program • A1. Supinated Incline (45 degrees) Dumbbell Bicep Curls 4 x 6-8 • A2. Narrow Grip Dips 4 x 6-8 • B1. Dumbbell Hammer Preacher Curls 4 x 8-10 • B2. Overhead Cable Triceps Extensions 4x 8-10 • C1. EZ Bar Curls 3 sets 10-12 • C2. Incline (10 degrees) Dumbbell Triceps French Press 4 x 10-12 How to Keep Gaining Mass Whilst this program is effective, it has a lifespan. Every time you train your body adapts to the stimulus so to ensure long term growth you need to manipulate volume and intensity. Follow the intensity chart below to make this program last at least 12 weeks.
Failure Heavy Medium Light Week
1
2
3
4
5
6
7
8
9
10
11
12
• F ailure: choose a weight that you cannot complete all the reps of each set • Heavy: chose a weight that you can complete all the reps of most of the sets but fail on the last set • Medium: choose a weight that you can comfortably complete all the reps of each set • Light: Choose a weight that you could do 2 more reps per set than is prescribed.
SUMMER 2016 M8: LIFE 11
PT SUCCESS STORIES
Personal Training Success Stories A look at some of the fantastic results achieved by motive8 trainers and their hard-working clients.
GAINING WEIGHT THE ‘WEBB WAY’ MATT WEBB
Trained by Chris Baird While it’s no surprise that a significant number of personal training clients at motive8 North have weight loss goals in mind, it may come as a surprise to learn that roughly half of our clients have aspirations of gaining weight; lean weight that is. Like a lot of individuals training to gain muscle, overtraining is common; not only does this blunt anabolic hormones but it also reduces the intensity you’re able to train at in succeeding sessions. Matt has been personal training with us for around a year now, and one of his key aims was to gain weight and lean muscle. One of the first key obstacles for Matt was shifting from a rigorous daily training schedule attempting to develop numerous components of fitness at once, to a more relaxed, focused 4 -5 hour training week. Remember the old saying “train smarter, not harder”…this was definitely the main focus with Matt. When Matt first started in August 2015 he weighed in at 161 lbs at 18.41% body fat (131.52 lbs lean mass, 29.64 lbs non lean mass). He now currently weighs in at 180.2 lbs at 15.42% body fat (152.41 lbs lean mass, 27.79 lbs non lean mass). While the training did not result in any change in the total body fat on his frame, he was able to build 21 lbs of extra lean mass. His training has broadly focused on three key phases:
Phase 1: (laying the foundations) •
Mechanical efficiency (i.e. being efficient in completing the core compound movements)
•
Improving mobility, trunk strength and stability
•
Building a base layer of strength (i.e. under 5 rep max strength)
•
Adjusting to 3 full body sessions per week
12 M8: LIFE SUMMER 2016
01/08/2015 29/03/2016 07/05/2016 Weight (lbs) 161 175.8 180.2 Chest 90.1 96.4 95.9 Waist 84.2 89.2 85.9 Hips 94 101.4 102.9 Triceps 6.4 5.8 5.2 Biceps 2.8 2.8 2.6 Suprilliac 17.8 17.8 15.8 Subscapula 10.2 14.2 14 Body Fat % Lean Mass IBS Fat Mass IBS
18.41 131.52 29.68
Phase 2: (correcting imbalances and developing absolute strength) •
Hip mobility was an issue limiting squat depth; as such more unilateral work was included until mobility improved
•
Anterior strength was significantly higher than posterior strength, therefore higher volumes of pulling work in the horizontal and vertical plane was included
•
In this phase Matt still completed 3 full body sessions per week; 2 of these sessions involved the systematic selection of exercises in a conjugate fashion developing 1-3 max strength
16.35 147.06 28.74
15.42 152.41 27.79
Phase 3: (building muscle) •
Matt currently works through a 3 week cycle of 4 whole body sessions per week. Exercises are manipulated so that volume and intensity are managed per movement plane
•
2 sessions involve high volume training i.e. 10+ repetitions and strategies such as post exhaustion
•
2 sessions involve strength training, helping to further develop the neural system, utilising agonist, antagonist supersets to really stimulate strength development (3-6 repetitions)
Throughout the program, Matt will be the first to tell you he has struggled getting the calories in… it is hard gaining good weight. You need be eating a lot of complex carbs, good fats, good proteins and veg. But he’s really got a grasp of it and is now flying. It was interesting talking to Matt this week and discussing his progress - in the session he had just completed 4 sets of 10, 10, 9, and 8 pull ups, considering in August of last year he was having trouble squeezing out 3. Keep up the good work Matt; it’s a pleasure training you!
PT SUCCESS STORIES EXPERT ADVICE
EXPERT ADVICE
&PILATES
Jenny Cromack – motive8 North Director & Personal Trainer
RUNNING I’ve run for as long as I can remember but it wasn’t until I became a Personal Trainer that I realised there was more to running than just running! Often runners will focus all of their effort on running only. But it’s not just pounding the pavements which improve our pace. In order to become a better runner you also need to develop other components such as flexibility, core strength, lower body and upper body strength. Bearing this in mind, it’s important to incorporate additional types of training into your schedule. These workouts could be performed in the gym, at home or, if you need some guidance from an expert, then try 1:1 training sessions or classes. One of the classes I’d highly recommend for runners is Pilates – a great class for developing your core strength, muscular endurance and mobility. If you can’t get to a class then you could try following a DVD but, if you are new to Pilates, I would recommend joining a class so that you master the techniques under the mindful eye of an instructor.
The Benefit of Pilates for Runners Most people associate Pilates with core strength, but Pilates has many other benefits such as developing overall strength and muscular endurance, flexibility and good posture. A knock-on effect of these benefits is not only a more efficient running style, but also a reduced likelihood of injury.
Improved Core Strength
Many Pilates exercises emphasise engaging the core muscles as they are being performed. Core strength is also developed by strengthening the muscles in the torso, hips, pelvis and shoulders. This leads to a better posture when running and also improves stability in these muscles, leading to a more effective running technique.
Improved Flexibility & Mobility
Runners’ muscles can often be short and tight. Pilates exercises focus on lengthening and mobilising these muscles, which results in a more effective running style with less risk of injury. Pilates is amazing for improving range of motion in the hips and shoulders. Think of how many runners you see with rounded shoulders, especially when they get tired. This is likely to be due to muscular tightness which regular Pilates can help alleviate. Many of the exercises you learn in Pilates should also be used as part of your warm up and cool down routine.
Decreased Risk of Injury Poor biomechanics can lead to muscles being over or under used which in turn can lead to injuries. Unfortunately our
sedentary lifestyles (apart from when we are running!), the amount of time we spend sitting and also the fact that many runners just run and don’t do any strengthening activities, means that many of us have biomechanical imbalances. Running, running, more running and no strength training mean that these imbalances will often result in injuries somewhere down the line. Research shows that those who run on a regular basis have a 37-56% chance of becoming injured. 50-70% of these injuries are overuse injuries. The exercises performed in Pilates assist with balancing out any imbalances and therefore will reduce the likelihood of injuries. All of these benefits combined together result in a more effective running style. In turn this means we use less energy and get less fatigued, and the extra energy can be used to run faster instead of being wasted on poor running biomechanics.
Do I Need Any Kit?
Pilates is often performed barefooted. You don’t have to invest in any special gym clothes; a pair of leggings or joggers is absolutely fine and I would recommend wearing a long sleeved top. For those of you who are a bit more hygiene conscious, I’d also recommend investing in your own mat, although most classes will have their own mats for you to use.
How Often Should I Do It?
If you don’t do any other resistance or strength training I would recommend doing Pilates twice per week. If you already hit the gym and do strength training then you can reduce this to once per week. Once you are confident with the technique, I find that 20 minutes of Pilates twice per week is really beneficial for runners.
SUMMER 2016 M8: LIFE 13
motive8 masterchef A selection of recipes from members of the motive8 team which they have all cooked at home and hope you will to!
Tortilla Pizza
Fusilli Pasta with Creamy Avocado Pesto
by Martina Xuereb Ingredients 1 Whole wheat tortilla Chipotle sauce Onion Worcestershire sauce Olives Steak of your choice 1 Yellow or red pepper
by Daniela Lamonaca
1. Cut the olives in half and slice the peppers and onion. 2. Start by caramelising the onion in a pan with a little bit of Worcestershire sauce; when the onions are almost done, add the peppers. 3. Cook your steak to your liking and the let it rest for a few minutes to become tender and juicy. Then cut into slices (make sure you cook it in time so that it stays warm). 4. W hile your steak is cooking, spread chipotle sauce on the tortilla and put it in the oven until it begins to crisp up. 5. Take the tortilla out of the oven and put all the ingredients on it apart from the steak; put it back in the oven for about 5 minutes. 6. Once done to your liking, take it out of the oven, scatter the steak over and enjoy! Most ingredients work quite well with this recipe so be as simple or creative as you like.
Chia and Nuts Pudding by Valentina Biasucci
Ingredients 250ml Almond milk 25g Chia seeds 1 teaspoon (approx. 25g) of peanut butter, to taste SUGGESTED TOPPINGS Nuts and seeds.
14 M8: LIFE SUMMER 2016
1. Whisk the almond milk and chia seeds together in a small bowl. 2. Bring to a low boil; you’ll see a bead of gel forming around the seeds (this shows that soluble fibres have been activated). 3. Add the peanut butter, and then whisk again (this just helps prevent the chia seeds from clumping together). 4. Cover and chill in the fridge for 2.5-3 hours, or overnight. 5. Stir well before serving. Portion into bowl(s) add your desired toppings and enjoy!
Ingredients 40g Basil 40g Fresh spinach 80g Grated parmesan 40g Pine nuts 1 Avocado
1. Cook the pasta according to the packet instructions. 2. While pasta is cooking, add basil, spinach, parmesan, pine nuts, garlic, and lemon juice to a blender and blend until you have a thick mixture. 3. Add olive oil, avocado and salt and blend it again until it turns into a smooth sauce. Add pasta water as needed to get the consistency you want. 4. Toss the pasta with the sauce in a bowl and serve immediately.
1 Clove garlic 1 tbsp Fresh lemon juice 40g Extra virgin olive oil Pasta water to make the pesto creamier if needed Salt to taste
This sauce is best served the day it is made due to the fresh ingredients used.
Hoisin Beef, Red Peppers and Broccoli by Rob Clarke
Ingredients 450g Lean Beef (diced) 1 Broccoli 2 Red Peppers (sliced in thin strips) 4 tablespoons Hoisin sauce 200ml Beef Broth 1. Fry peppers in some sesame oil. 2. Add beef and cook to your liking. 3. Boil broccoli until cooked. 4. As beef is browning off, add the hoisin sauce and beef broth. 5. Allow liquid to reduce to a thick sauce then serve. Serve with wholegrain or long grain rice.
NUTRITION
Nutritional Nuggets A few quick tips from our personal training team that you can easily build into your daily nutrition to help boost motivation, improve digestion and achieve your goals.
Cheat day Declaring you will never have another slice of cake or a bar of chocolate is a lot of pressure to put on yourself. Instead it has been shown that allocating a day or meal as a ‘cheat day/meal’ can keep you on track when it comes to satisfying your cravings and make you more likely to eat well throughout the rest of the week. Obviously do not overdo it. A cheat day should consist of your favourite meal or snacks but should also include healthy choices throughout the day. Like everything, finding the right balance is important.
Avocados Avocados have become a very well-known fruit in the last few years and this is not by coincidence. As opposed to the majority of all other fruit, the avocado is rich in healthy fats as opposed to sugary carbohydrates and has many health benefits hence why it has been referred to as a superfood. They are easily incorporated into one’s diet by eating them plain, making them into guacamole, putting them in salads and also to substitute cream in soups or in desserts. Some benefits of including avocados in your diet are: • Very nutritious containing 20 different vitamins and minerals such as vitamins K, C, B5, B6 and E and folate, small amounts of magnesium, manganese, copper, iron, zinc
Kiwi Try adding kiwifruit to your daily diet. Kiwifruit is high in vitamins C and E. Two medium kiwis boast 230 percent of the recommended daily allowance of vitamin C, almost twice that of an orange. Studies suggest that vitamin C boosts the immune system and fights stress and aging. It also promotes wound healing and iron absorption for healthy bones, blood vessels, and teeth. Studies also suggest that two kiwifruit deliver 30mg of magnesium. Magnesium is crucial to nerve and muscle function, and it boosts energy levels. And with 20 percent more potassium than a banana, it’s a great way to get this essential mineral that helps manage blood pressure, along with a decreased risk of kidney stones, osteoporosis, and strokes.
Green Tea Add two cups of green tea to your daily routine. Green tea is known for its bitter taste – you either love it or hate it – but either way you
can’t disagree it has many benefits that can help with your daily lifestyle. It is not only a great way to relieve constipation but also helps with blood pressure, weight loss and depression. Green tea is high in caffeine so drinking plenty of water is recommended as it can dehydrate you. Drinking up to two cups per day helps to speed up your metabolism, meaning the food you consume will digest quicker and turn into energy. The best times to drink a cup of green tea are in the morning with your breakfast, two hours before a gym session, after a heavy meal, or an hour before bed time.
and phosphorous • Avocados contain more potassium than bananas which can reduce blood pressure • Have a high amount of healthy monounsaturated fats known as oleic acid which may reduce inflammation and cholesterol and high amounts of fibre which may contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases • Increase antioxidant absorption by 2.6 to 15-fold but are also high in antioxidants themselves such as Lutein and Zeaxanthin, important for eye health • Avocados might help you lose weight as they make you feel more full and satisfied for longer
SUMMER 2016 M8: LIFE 15
CHAPTER Located in London’s trendy Spitalfields, our latest installation for Greystar Student Living really takes student fitness facilities to another level.
16 M8: LIFE SUMMER 2016
STUDENT & HOME GYMS
HOME GYM Our latest private client has transformed a bright, airy room in his basement into a functional and motivating workout space.
SUMMER 2016 M8: LIFE 17
Kids’ health Tip The maximum daily amounts of added sugar are: 4-6 years 5 cubes (19 grams) 7-10 years 6 cubes (24 grams) 11+ 7 cubes (30 grams)
motive8 has been taking on apprentices since 2009. Adam Field, who is now a member of the management team, started off as an apprentice 7 years ago and is a shining example of how this scheme has worked for motive8 & its members of staff. Currently the motive8 coaching team has two apprentices - Jemel Edwards & Ruby Martin - who work with experienced staff, learn job specific skills & study alongside this for a work-based qualification. Read about their journeys below: Jemel Edwards has flourished so far on his apprenticeship journey; he has developed his confidence levels and is now able to deliver parts of the session independently. His ability to plan and organise his sessions has come on leaps and bounds and his constant passion for development
Let’s get children sugar smart; download the change4life app for sugar swap ideas, recipes and much more.
motive8 Team Building motive8 team building events within secondary schools has become a great service, with three large local schools now wanting annual teambuilding events. Our teambuilding service not only allows upcoming year 7 pupils to make new friends but it also lets them gain valuable skills that will help them in day to day life & PE Lessons in secondary school. We have delivered the annual Richmond Park Academy teambuilding event for the past 3 years and we now look forward to delivering this service at Grey Court and Holyfield. “Last Friday, in my eyes, was a huge success! It involved a series of challenging tasks and activities, which tested our abilities to the limit! The whole purpose of the day was to interact with other students from different tutor groups, rather than just our own. I thought it was a great idea and I made lots of new friends even though it didn’t occur to me once that I would. I happily received a medal for my running along with others. The aim of the day had obviously worked; I made loads of new friends, I was tired but the enjoyment was immense!” Amber B 7R1
will only enable him to succeed further as a coach with motive8, where we hope he can eventually take charge of his own school and lead a successful team of coaches. May his journey continue to be successful! “I feel this scheme has given me great development as a person and coach. motive8 is a brilliant company to work for and they have really allowed me to settle in; I look forward to my future here..” – Jemel Edwards Ruby Martin is a great example of why motive8 runs an apprenticeship scheme; she is somebody that shows great potential and is learning how to increase her knowledge and confidence in the work place every day. Not only has this opportunity allowed 17 year old Ruby to understand the fundamentals of the work place, but the scheme has increased her self-esteem and we have been delighted to see her transformation from day one of her apprentice journey to now. “Before I started working at motive8 I had no selfconfidence and no communication skills. Through this opportunity with motive8 I have been able to improve on both and it has started me on the right path to becoming a great coach and example to the children.” – Ruby Martin.
18 M8: LIFE SUMMER 2016
“Our pupils had a fantastic time participating in a wide range of activities. The coaches were really enthusiastic and positive throughout the day and fostered a sense of teamwork and cooperation. A great day!” Head of PE Jack Costello
motive8 Children’s Parties “Parties are always an exciting way to celebrate your birthday, and taking on the role of party coordinator has given me a new challenge. Creating a fresh way to entice parents and their children to book our exciting sports parties has proven to be a hit, with two parties successfully delivered under new management and many more to come.” Natasha Edwards, Party Coordinator
Photographer: David Pacey
Apprentices
Lurking sugar Juice drinks contain 5 cubes of sugar 1 Chocolate bar contains 6 cubes of sugar Cola has 9 cubes of sugar in, more than anyone should have in a day!
COACHING SHOP
First Look What’s new on the shop
New partnership with Suunto As part of our online shop relaunch, motive8 has teamed up with a number of new brands to increase our range of fitness related equipment and accessories. One of these new partnerships is with Suunto, who hosts a distinguished range of sports watches with a variety of functions such as dive computers, integrated GPS, sleep recovery, heart rate monitors, calorie consumption and more. Each model is tailored smartly to the type of sport you are looking to perform; whether you are hiking, cycling, running or diving, Suunto will have a sports watch to suffice.
SUUNTO M5 • Versatile guidance for multisport exercise. • Suunto M5 is the heart rate monitor for fitness enthusiasts, offering smart exercise guidance and adaptive training programs based on personal data. M5 measures heart rate, providing detailed analysis and feedback, such as calorie consumption and intensity guidance, during and after excercise. Compatible with Suunto PODs for speed and distance measurement.
PRODUCT HIGHLIGHTS
SUUNTO TRAVERSE
RRP
£325 £390
• GPS outdoor watch with versatile navigation functions for hiking and trekking. • Curiosity drives us to seek out and discover new places, but it’s the confidence of finding our way that encourages us to step off the beaten track. Topographic maps in Movescount and the integrated GPS and GLONASS navigation of Suunto Traverse help you plan your hikes and find your way in the wild. The automatic breadcrumb of your track ensures you can re-trace your steps when needed. The strong build and powerful battery of Suunto Traverse keep you exploring hour after hour.
PRODUCT HIGHLIGHTS • Find your way with integrated GPS navigation • Up to 100 hours battery life, sunset/sunrise times and storm alarm
SUUNTO AMBIT3 RUN (HR) • The GPS watch for running with heart rate monitoring and mobile connection. • Wherever you run, the Suunto Ambit3 Run is optimized for your perfect running experience. The running performance and sleep recovery measurements combined with full route navigation give you the tools to progress and explore. Use the Suunto Movescount App to plan your workouts. With RRP the app you can adjust the £200 watch on the go and relive £235 and share your experience.
RRP
£105
PRODUCT HIGHLIGHTS • The runner’s solution for advanced training • Smart mobile connection • Enrich, relive and share your moves
• Advanced heart rate functions • Adapting training plans • Compatible with Suunto PODs
All these plus a range of other fitness accessories are available to buy now at m8shop.co.uk SUMMER 2016 M8: LIFE 19
HOW TO GET THE BEST NIGHT’S SLEEP OF YOUR LIFE We all know that sleep is essential for good health but it’s often easier said than done. Your sleep matters, so treat your skin, body & soul to the best night’s sleep ever with our favourite sleep tips and our TEMPLE SPA BEDTIME RITUAL.
1. Keep evening meals light
5. Power down an hour before bed
If you eat a heavy meal too close to bedtime your body will be focused on digesting – not sleeping! Eat lighter meals that are easy to digest (good carbs & vegetables). Or eat earlier on nights that you simply must sleep well.
Turn off all devices (TV’s, smart phones, computers) one hour before bedtime. Bright light (and especially screen light) triggers our brains to stay alert. Plus, don’t charge your phone by the bed – keep it in another room.
2. Watch what you drink
6. Set up the ideal ambiance
Avoid drinking caffeinated tea or coffee within 6 hours of bedtime. And no alcoholic nightcaps – whilst they might help you get to sleep, they also cause you to wake up more frequently.
Total darkness, quietness, some deep breathing and a cool room temperature make the perfect sleep environment.
3. Clock watching Go to bed and get up at the same time each day so your body gets into a sleep-wake cycle and you get a better night. Yep that includes the weekends too! Plus, set an alarm to remind you to GO to bed (not just to wake up in the morning). If you don’t fall asleep within 30 minutes try getting up, do something relaxing and then go back to bed when you’re tired. Agonising over falling asleep makes nodding off even harder.
7. Work it out Be sure to regularly exercise during the day to burn up energy, but just don’t do it too close to bedtime as this will rev you up and make you too wired for sleep.
8. And breathe
4. Bedtime rituals
De-stress. Be calm. Take 3 deep breaths in and let each breath out sloooowly – imagine you are blowing up a balloon inside (yes, let your tummy and chest expand as you breathe in, and let it subside as you breathe out).
Tell your body it’s sleep time by doing the same things every night. Turn the lights down low, take a warm bath or shower, stretch, relax skin and mind with a quick body or face massage routine, read, or listen to soothing music. All these things can wind you down gently.
Know that it’s OK to take ‘me-time’ to prep for sleep. Make to-do lists and jot down what’s on your mind to get things out of your head while you sleep. It really works. Night-shift worker? Follow the same rules but during the day!
20 M8: LIFE SUMMER 2016
PRODUCT REVIEWS
Tried and Tested The latest and greatest products put through their paces
motive8 has been partnering with Temple Spa for a number of years now. It all started with a chance meeting at a networking event, where a representative of Temple Spa was showcasing what the products had to offer and we were instantly hooked! We now stock and use their products in our fully-managed spas. Here, a few of the motive8 team review some of our favourite products.
Drift Away
RATING
RATING
£24 for 100ml
£24 for 100ml
The most luxurious chill-out treatment ever! DRIFT AWAY is a must for when you need to really wind down and have your moment of peace and calm. Applied straight onto the skin for an aromatherapy massage, or with a capful drizzled into the bathtub; these deliciously fragrant oils will help you chill out and relax, especially when you find it hard to switch off. We’ve also added an emulsifier, so the bath water will turn beautifully milky and soft, maximizing the moisturising properties, whilst not being compromised as an effective massage medium.
Say goodbye to stress and tension! QUIETUDE contains a beautiful blend of relaxing essential oils. When you apply this wonderful calming fragrance to your pulse points it will induce a feeling of peace and calm. In addition, you can mist your pillow, headrest or the space around you to surround yourself with the aroma of stillness. The delicious fragrance helps induce a feeling of peace and calm. The soothing aromas of this body and room fragrance will help reduce stress and as the tension ebbs away, total relaxation sweeps over you. It’s great for fretful kids too! A truly decadent product.
• Massage oil and body oil in one • Brings an instant sense of calm and tranquillity • Antidote to stress and overtiredness • Induces sleep for when you need it • Formulated to emulsify in bath water • Unisex fragrance • Maximum moisturising benefits • Paraben free
Repose
Quietude
RATING
£39 for 50ml
A good night’s sleep in a jar! This beautifully sophisticated aromatherapy resting cream will calm your skin and your soul. Rich in natural plant extracts, anti-oxidants and a fusion of relaxing essential oils, this delicious ‘duvet for the skin’, will sink into the skin immediately and leave the complexion ultra-smooth and settled. We have included hops in the formulation which aids restful sleep, helps prevent premature ageing and is known for its skin firming properties. Repose is wonderful for when you and your skin needs a rest and want to wake up revived! A great
• Relaxing fragrance for the room and body • Induces instant peace and calm • Soothing aromatherapy blend of essential oils • Unisex fragrance • Refreshes the air around you • Anti-toxic and antibacterial • Antidote to insomnia or jet-lag • Soothes the nerves, deepens breathing • Great for soothing fretful children • Paraben free • Gives you a nice hug! way to use this product is on those days when you want to slumber and relax... after giving the skin a spa treatment of cleanse, tone and mask, apply a liberal amount of Repose all over the skin and neck and leave it to sink in over time. Repose is part of our VESPERS range of Soul Therapy, products that are geared towards rest and relaxation, created to bring a sense of peace whilst giving the skin a boost of vitamins and nutrients. • Aromatherapy and skin care in one • Soothes, settles, moisturises • Professional strength formula • Rich in Mediterranean botanicals & oils • Anti-oxidant properties
“Our passion is professional-standard skin care and body care, aromatherapy and spa treatments that replenish, revive, renew and love to treat people very well. Inspired by the ancient word ‘temple’, which describes the body as a sacred place and a precious house; and ‘spa, which is a space for health, beauty and relaxation and conjures up a sense of absolute comfort and joy. Uniting these words together, our hope is that Temple Spa becomes a metaphor for looking after skin, body and soul.” SUMMER 2016 M8: LIFE 21
A Day
Life
IN THE
Naomi. joined motive8 as a Cheerleading Coach back in 2011. Since then she has taken on more hours, different sports, new schools and, in 2015, progressed to become Coaching Manager. She is quickly taking the department to new heights. Here is what a Day in her M8:Life can look like.
7:00AM Wake up and straight in with a protein shake to get my morning started – it’s quick and easy and gives me the energy to get through the morning.
7:30AM Put my pre-planned packed lunch in my bag and head over to one of our schools to deliver a breakfast club, usually gymnastics but I do help out on other clubs where need be.
9:00AM Arrive at the office and log straight on to the server to check emails and answer any queries from parents & schools that may have come in since close of play yesterday. Eat a bowl of sultana bran while I’m typing away.
10:00AM Catch up with the coaching management team & apprentices to check everyone is on task and answer any questions they might have. I also might delegate some of my admin tasks to them so that I can free up more time to be on hand as Coaching Manager.
12:30PM Eat my lunch before I leave the office for the day. This is
22 M8: LIFE SUMMER 2016
NAOMI SMITH motive8’s Coaching Manager
motive8 provides curricular PE lessons in a number of primary schools to cover both PPA time and ensure high quality PE provision usually a small portion of tuna pasta and then head to St Johns the Baptist school where I head up the sports provision. I leave enough time to meet all coaches prior to the session, get equipment ready and discuss any issues for the session ahead.
1:15PM Register the children and get them ready for PE. motive8 provides curricular PE lessons in a number of primary schools to cover both PPA time and ensure high quality PE provision. Our session plans and schemes of work are designed in line with National Curriculum guidelines and effectively eliminate the need to bring in supply teachers.
1:30PM Start PE lesson. By having the same coach at every session, we can provide a consistent and thorough assessment of the children’s progression and measure progress against set learning objectives.
3:30PM Finish my curricular session then head straight to another school to deliver an after school club.
4:30PM After my extracurricular clubs are done I then head to a recreational club which is for children of all abilities from any local school, not just the ones we deliver curricular and after schools clubs in. I’ll probably have a small snack on the way.
7:00PM Finish up and head straight to the gym, usually for a class of some sort; I am very into Fight Klub at the moment.
9:00PM Home, protein shake and prep some food for the next day ready to do it all over again!
A DAY IN THE LIFE HEAD TO HEAD
Skinted £2,650
MYRUN TECHNOGYM®
vs
Minted £10,750
RUN PERSONAL
A look at two fantastic home gym treadmills from Technogym that both offer reliability, gorgeous looks and tons of functionality.
MYRUN TECHNOGYM® is more than a treadmill. It is the first solution for running that seamlessly integrates a treadmill and a native app that syncs to your tablet, and is designed to offer you the ultimate running experience, with personalised training programmes and instant running feedback. MAXIMUM COMFORT, MINIMUM FOOTPRINT MYRUN TECHNOGYM® brings you the same feeling of space as a professional treadmill, in a compact footprint. With 55% usable space, this treadmill offers the best running space to footprint ratio in its category. RUN TO THE BEAT RUNNING MUSIC chooses the songs from your playlist that are best suited to the rhythm of your run, making MYRUN TECHNOGYM™ the first music-interactive treadmill ever. ADAPTIVE RUNNING SURFACE Our innovative RUNNING SURFACE adapts to the way you run and reduces the risk of injury by absorbing impact without taking momentum away from your run. It gives you the smoothest and quietest run possible, even at 20 kilometres an hour.
ENRICH YOUR EXPERIENCE WITH MYRUN APP MyRun App provides you with a more motivating running experience. Among the features available, MYRUNNING LOGBOOK enables you to reproduce your favourite outdoor runs on MYRUN TECHNOGYM tracked by the Technogym App or other compatible apps and devices such as RunKeeper®, MapMyFitness®, Strava®, Garmin® and Polar®.
The Run Personal treadmill combines cutting-edge technology, innovative materials with the design of Antonio Citterio and Toan Nguyen, to bring you professional cardio training and pure entertainment while you run.
INTELLIGENT AND ENVIRONMENTALLY FRIENDLY Thanks to the Wake Up Sensor, MYRUN TECHNOGYM recognises when you step onto the treadmill and switches on automatically. It is the only treadmill in its category with low environmental impact due to its extremely reduced power consumption in stand-by mode (less than 0.5 W).
UNITY™ Run Personal features the largest HD-Ready (19”) touch screen in tempered glass with UNITY. You can enjoy the Internet, listen to music, choose outdoor routes in simulated reality, link up with friends or your trainer via Skype and more. And you can connect UNITY with your smart phone and to other devices too.
PROGRAMMES FOR ANY GOAL With MYRUN TECHNOGYM® your training becomes even more fun and effective. You can plan exercises, training sessions and routines shaped around your personal needs or goals. LENGTH 1760mm WIDTH 785mm HEIGHT 1260mm WEIGHT 92kg
EXCLUSIVE HIGH-END DESIGN & COMFORT Run Personal is the perfect solution for hotels, fitness clubs, home gyms and spas looking for that extra special experience.
MONITOR CONSTANT HEART RATE (CPR) With the hand sensors on the central handles and the telemetric chest strap, you can monitor your heart rate whilst relying on the CPR system to help you perform a constant heart rate exercise programme tailored to your abilities and goal.
with innovative, unbeatable design where polished aluminium, soft-touch plastic and glass come together to create an ideal object for the home, hotel, or spa. ENHANCED TRAINING PERFORMANCE The silent motor is ideal for any type of training, from easy-paced walking to high intensity marathon training (peak power: 4 HP). And the inclination is up to 15% to simulate hill training. LARGE RUNNING SURFACE The treadmill has a large running surface with shock absorbers and joystick for regulating speed and gradient without moving away from the exercising position. RELIABLE & SAFE Reliability and safety make Run Personal suitable for beginners and sports professionals alike. The treadmill features grip handles, non-slip edges and an emergency STOP button. LENGTH 2010mm WIDTH 800mm HEIGHT 1470mm WEIGHT 170kg
UNIQUE DESIGN Run Personal is the only treadmill that combines cutting-edge technology
SUMMER 2016 M8: LIFE 23
motive8’s turnkey gym & spa solutions continue to help residential developers and estate managers deliver on-site fitness facilities that really hit the mark.
VICARAGE GATE HOUSE & OAKHILL PARK
24 M8: LIFE WINTER 2015
RESIDENTIAL GYMS
WINTER 2015 M8: LIFE 25
BEST OF OUR BLOGS All our websites are packed full of interesting and educational blogs, from how to design a home gym, the importance of corporate wellbeing, how to stay injury free as well as nutritional tips, recipes, challenges and much more. Here is a selection of our favourites.
HOW TO MAKE SPACE FOR YOUR HOME GYM m8group.co.uk/blog Designing a home gym deserves just as much attention to detail and planning as an office or residential gym fit-out. By making a space for a home gym, you make a commitment to really doing your private workout space justice; and the benefits from this are so much better.
ALTITUDE TRAINING m8personaltraining.co.uk/m8-blog/ Are you thinking of improving your long distance running performance or preparing for a marathon? Maybe you have a charity cycling event with your company. Whatever the reason, there is a training method proven to improve your endurance exercise capacity; training at altitude.
DO WE NEED TO TAKE DIETARY SUPPLEMENTS? m8personaltraining.co.uk/m8-blog/
GETTING YOUR EMPLOYEE WELLNESS STRATEGY INTO PLACE
There are controversial opinions between researchers in terms of who actually should be using dietary supplements. Some say they are necessary for the elderly, those performing intensive physical work and those who have health problems. Other experts assert they are only necessary when we do not get enough vitamins and minerals from natural food.
m8group.co.uk/blog
NEURAL CHARGE TRAINING
Employee wellness is an all-inclusive effort to make sure staff are feeling both physically and mentally healthy. Whether the stresses are a result of working or non-working hours, a happier company is one that lessens these strains with a wellness plan. So how is this achieved?
Christian Thibaudeau is a well-renowned coach who has worked with all sorts of people, from film stars to elite athletes. He figured out a way to make his clients get into the shape they need with just a couple of weeks at his disposal. But how?
26 M8: LIFE SUMMER 2016
m8personaltraining.co.uk/m8-blog/
FIRST LOOK
Introducing motive8 Residential Boot Camps
1 night, 2 night and non-residential boot camps for all ages and abilities. 2016 has seen the launch of motive8 Residential Boot Camps at Lineham Farm in Eccup, Leeds. Lineham Farm may only be 6 miles from the city centre but the countryside setting means you feel far removed from the hustle and bustle of city life. The first boot camp launched is our Kickstarter Boot Camp – perfect for someone who needs a bit of an edge with their training, has lost their fitness oomph and needs a bit of motivation. Everyone is welcome at our boot camp as our
amazing trainers make the workouts fun, yet challenging….putting everyone through their paces regardless of their fitness levels. In addition to working out, a key element of boot camp is showing that healthy food can be enjoyable, not bland and boring! Once you leave boot camp we guarantee you will be all fired up to continue your healthy habits for the long term. Interested in booking? Visit m8bootcamps.co.uk and quote BC10 at check out for a 10% discount!
m8bootcamps.co.uk 0113 243 0161
®
GET READY motive8 bootcamps
If you want to kickstart your weight-loss or fitness regime, you’ve come to the right place. bootcamps that will help you change your lifestyle for good.
TAILORED ADVICE
FUN ATMOSPHERE
Our trainers will provide you with tailored advice both before and after your weekend to ensure your healthy lifestyle starts straight away and continues after you’ve left.
We create fun, relaxed weekends, unlike your typical bootcamp. We don’t use military styles but instead make getting fit fun and rewarding!
from
£169
ALL-INCLUSIVE EXERCISE sessions which are suitable for everyone. Our trainers are fully qualified in all aspects of health and fitness and are there to motivate and teach you along the way.
DELICIOUS FOOD As well as providing delicious, healthy meals throughout the weekend you will also learn about nutrition.
SUMMER 2016 M8: LIFE 27