HIS & HER WO R K O U T S ISSUE 006 WINTER 2016
D ON ’T LE AV E YOU R BE H IN D, BE H IN D !
RISE TO THE CHALLENGE INAUGURAL MOTIVE8 CYCLE RIDE
Surrey to Brighton in Challenging Conditions
Technogym racks
EXPERT ADVICE
Duathlon training and the road to GB selection
Temple Spa
motive8 Masterchef Nutritional Nuggets
Marshall Court Recently was fitted out with a new performance floor to reflect the type of activities that are undertaken in the PT Studio environment. The key issue was the project was time critical and there was an existing Taraflex sports vinyl in situ that couldn’t be uplifted, again due to time. An overlay solution was provided by Sport & Fitness Flooring with a 26mm rubber tile as well as a changing room upgrade and the project was completed in approx 24hours.
Sport & Fitness Flooring is an innovative and progressive young company, offering the supply and installation of performance sport and health & fitness surfaces to a number of high end clients. This service comes with a number of complimentary consultancy solutions:
•
DESIGN & SPECIFICATION
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SUBJECTIVE & ACOUSTIC TESTING
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FLOOR GRAPHICS AND FUNCTIONAL LINE MARKING
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CONDITIONAL SURVEYS
Installation of all projects is personally overseen by lead consultant, Darren Wood. Darren has had 25 years’ sport and fitness industry experience and has worked with professional teams including Manchester City FC, Leicester Tigers, Wigan Warriors and elite sport with the likes of Team GB, Super League Netball, Badminton England, Scottish Volleyball, British Handball as well as some of the greatest fitness brands around (David Lloyd Leisure, Nuffield Health, Gym Group, Virgin, Sweat Union). More recently Darren has teamed up with leading health and fitness consultants, motive8, to help deliver quality installations and drive new innovations by way of acoustic systems for use in ‘noise sensitive environments’.
“motive8 are the best in the country at what they do. Quality, attention to detail and offering real value to the client. This mirrors perfectly with what we are about and working with the motive8 team has been a delight.” Darren Wood Director, Sport and Fitness Flooring
www.sportandfitnessflooring.co.uk
Contents
CONTENTS
06 News
An overview of our latest news and events from motive8 teams in the North and South.
08 Residential Gyms
A look at two of Barratt London’s latest residential facilities in South West London.
10 His & Her Workouts
Workout to focus on the Glutei muscle group, a must if you want to achieve a firm, toned derrière!
12 Success Stories
A look at some of the fantastic results achieved by motive8 trainers.
06
07
13 Expert Advice
Duathlon training plan from motive8 Director and GB athlete, Jenny Cromack.
14 Cyc’d Spin Studio
A visual showcase of one of our most exciting commercial projects in 2016.
16 motive8 Masterchef
A selection of recipes from members of the motive8 team for you to try at home.
17 Nutritional Nuggets
Nutrition tips to help boost motivation, improve digestion and achieve your goals.
10
16
18 Coaching
An overview of all things new in the motive8 coaching department.
18
20 Managed Spa Facility
A look at Woodberry Down, the latest of our fully-managed gym and spa sites to launch.
22 The Inaugural motive8 Cycle Ride
Details of the first ever motive8 cycle ride from Surrey to Brighton.
24 Spa Feature
Skincare routine for winter-proofing your body.
25 Tried and Tested
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Our favourite spa products put through their paces by the motive8 team!
25
26 Residential Gyms
A sneak peek at Barratt London’s Greenland Place and Aldgate Place residential gyms.
28 A Day in the Life
We talk to Gym & Spa Consultant, Rob Clarke, to discover what his day can look like.
29 Head to Head
Two hard-hitting Technogym racks to help strengthen, tone and build muscle.
30 Best of our Blogs
A round-up of the best blogs from our personal training and gym & spa websites.
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ISSUE 006 WINTER 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
elcome to 2017! We hope you had a fantastic festive break and are feeling rested and energised to take on the year ahead. We made the decision to move our end of year issue to January on the basis that many of you may delay putting your fitness goals into practice until after the New Year. We hope this edition inspires you to hit the ground running and make 2017 the year you achieve great things, both personally and professionally. This issue is once again packed full of project case studies, tasty recipes from the motive8 team, a Duathlon training plan, equipment reviews and updates from our various departments. Other highlights include the start of production of 5 new videos, each representing a different sector of our gym & spa design offering, a new brochure and the launch of our educational white paper series covering various aspects of gym design, management and operations advice. Good luck with those fitness goals and we’ll see you again in the Summer. Nick Sadler & Sarah Cleland-Smith, motive8 Directors
Staff Contributors
Naomi Smith
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Chris Baird
Kimberley Mead
Chantel Mullix
Jenny Cromack
Shawn Mullix
Omar White
HELP YOUR STUDENT DEVELOPMENT STAND OUT FROM THE CROWD WITH A MOTIVE8 STUDENT GYM
For more information:
Call 0800 028 0198 Email info@m8group.co.uk Visit m8group.co.uk WINTER 2016 M8: LIFE 5
News
An overview of our latest news and events from our Northern and Southern branches.
Gym Design
Equipment and so much more To us, a gym isn’t just a room full of equipment. It’s an inspiring, motivating place where all your fitness needs should be met, if not exceeded, and you can push yourself that little bit harder to achieve your goals. To help demonstrate our expertise in gym & spa design and to show the various advantages of having access to an onsite gym, we are creating a series of five videos and animations. From the benefits of having a corporate gym, why students can work hard, play hard and train harder to a time-lapse video capturing what goes into a motive8 gym installation, we hope our new visual series will capture your imagination and provide further insight into what we do and why we’re so passionate about it. Visit the m8group website home page and click ‘Play Film’ in the various sector icons to view each video.
The latest edition of the motive8 Gym & Spa Brochure is out now We are extremely pleased to share the latest edition of our Gym & Spa brochure. Hot off the press this new brochure is a very visual showcase of our work, covering projects from all industry sectors and offering an overview of our services and expertise. A digital version of the brochure is available on our website. If you would like to request a hard copy, please email info@m8group.co.uk.
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New motive8 website to launch in early 2017
coming soon… As part of our continued growth plans and integration of our services, motive8 will be launching a new content-driven website in early 2017. It will bring together our wealth of knowledge across gym and spa design, wellbeing and fitness and kids coaching, consolidating the several websites that currently represent each area of the business into one super site!
NEWS
motive8 North Round Up
Race for Fitness
motive8 North launched their Race For Fitness programme in October last year, an 8 week employee initiative designed to encourage teams of six from local businesses in Leeds to log their miles run, metres rowed and workouts completed to see which team is crowned the Race For Fitness Champions at the end of the programme. All teams also have their weight, body fat and inches measured to see how much impact their more active lifestyle has.
All teams who take part can use the motive8 gym for free throughout the 8 weeks, attend up to three classes per week and all have a group personal training session together. After 7 weeks, a total of 1,495 miles had been run, 162,100 metres rowed and a total of 1,670 workouts had been completed by the teams – phenomenal! If you’re interested in taking part in the next Race for Fitness, please contact Lucy Harrison on lucy. harrison@m8group.co.uk.
motive8 welcomes new staff We would like to say congratulations to Shawn Mullix who has been promoted to Personal Training Manager of our Southern division. Shawn started with motive8 as a coach in our schools coaching department back in 2009, delivering street dance and various other traditional sports within a number of local schools as well as delivering occasional sessions for our personal training clients. In 2013, he made a complete move into our personal training department, with his own personal passion for fitness making him the ideal fit for this area of the business. Shawn’s professionalism, dedication to building his client base and his rapport with the other trainers has made him the ideal choice to fulfil this new role. We wish you the best of luck Shawn – we know you will achieve great things! COACHING Jake Walton GYM & SPA Adam Johnson Akiko Kirihara Cherone Rutlidge Eleonora Berra Filip Kozlowski Gonzalo Norona-Palacios Jordan Finnegan Julian Debrah Lewis Salmon Rita Aveiro Sukhdeep Grewal Thomas Camber MAINTENANCE Monika Blaziak HEAD OFFICE Laura Alexander PERSONAL TRAINING Aaron Williams Alexandra McMillan Nicola Rowe Raymond Emenyeonu
WINTER 2016 M8: LIFE 7
FULHAM RIVERSIDE
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The second half of 2016 has been a busy period for installs for one of our key clients, Barratt London. Here is a snapshot of the two latest schemes in South West London. Turn to pages 26 and 27 for more Barratt London installs in the East of the capital.
RESIDENTIAL GYMS
NINE ELMS POINT
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Don’t leave your behind, behind! In this issue, we focus on the Glutei muscle group, a must if you want to achieve a firm, toned derrière!
GLUTEUS WORKOUT FOR HER BUILDING THE PERFECT PEACH Everyone loves the idea of having a perfect bum. In order to achieve this there are some fundamental exercises that you can do to build your glute muscles and develop that firm behind. Here is a selection that you can perform without equipment. Squats - The King or Queen of Butt Exercises Whether you go bodyweight or with some resistance using a barbell or dumbbells, the squat is important for developing size and strength in the glutes and surrounding muscles. Performing squats with as much range as possible will help activate more muscle fibres. EXERCISE
SETS AND REPS
ADAPTATION
Bodyweight Squat
3 or 4 sets of 12 to 15 reps with 60 seconds rest between sets
3 or 4 sets of 12 to 15 reps with 60 seconds rest between sets Perform squats and pause for 2 seconds at the bottom before standing back up; increase the pause to make the squat harder
Lunges Lunges help build the legs and glutes. Lots of people avoid lunges because when performed properly they are hard work. But the gain and progress you make with having lunges as part of your programme are worth it.
Split Lunge Take a wide split stance with one foot out in front of the other, drop the back knee towards the ground and stand back to the split stance position to complete one rep. Perform repeatedly on one leg for 12 reps before doing the same on the other leg. EXERCISE Lunges
SETS AND REPS 3 or 4 sets of 12 reps per leg with 60 seconds rest between sets
ADAPTATION To progress, hold each repetition at the bottom for a 3 seconds before standing back up again
Glute Kickbacks Kneel on all fours on an exercise mat and, working one leg at a time, extend the leg out behind you and squeeze in an upward motion. Complete the action by returning the leg to the “on all fours position” and repeat again. EXERCISE Glute Kickbacks
SETS AND REPS 3 sets of 12 to 15 reps per leg with 60 seconds rest between sets
ADAPTATION Increase the number of repetitions completed per leg
Glute Bridge- Finisher Lay on your back with your feet flat on the floor, knees bent. The movement required for this exercise is to push the hips towards the ceiling, ensuring that you squeeze the bum muscles at the top of movement. You then are required to lower the hips slowly towards the floor and rest for a second before lifting and squeezing up again.
There are various types of lunges to try. Below are 2 variations: EXERCISE
Alternating Lunges Step forward with one leg, and place the foot securely. Lower the back knee as you step to complete the move. Return to standing by driving backwards off the front foot, next stepping forward with the opposite leg and repeat the movement pattern.
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Glute Bridge
SETS AND REPS 3 or 4 sets of 12 reps with 30 seconds rest between sets.
ADAPTATION Hold the squeeze at the top for longer for each rep. To progress further to hold each squeeze for 2 seconds and a final squeeze at the end of the set for 30 seconds.
TRAINING
GLUTEUS WORKOUT FOR HIM The Glutei muscle group is vital in fitness. Besides packing out a pair of jeans, they play a huge role in power production, and assist in a variety of sporting movements ranging from; sprinting, jumping, change of direction, and even serving a tennis ball. The workout below is a hybrid of strength and power. In the session you’ll combine a strength-based exercise with a similar explosive movement which will help you to develop both characteristics. Get ready to fill out those jeans and ace it on the court! A1. Barbell Glutei Bridge 4 sets 6-8 reps A2. Counter-movement Jumps 4 sets 5 reps B1. Deadlift 4 sets 6-8 reps B2. Depth Jumps 4 sets of 5 reps C3. Sets of (4x 20m) sprints (from standing start) Rest 20s between each sprint and 3 minutes between each set. • Complete the workout every 5 days for 10-12 cycles • Take your time between reps and sets; quality and intent is far more important • Push the weight higher each week (whilst maintaining good form)
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PT SUCCESS STORIES
Personal Training Success Stories A look at some of the fantastic results achieved by motive8 trainers and their hard-working clients.
ALI DID IT IN 12 One of our long term clients at motive8 North recently started our Do It In 12 Programme. Ali has trained with motive8 for over 7 years. Initially losing almost 2 ½ stone, Ali then found that her weight started to creep back on. This was never back to her original weight, but after putting almost a stone back on and then battling with trying to lose it over the next 12 months, Ali decided she needed more
structure in her diet and exercise and embarked on the Do It In 12 Programme. The difference between Do It In 12 and regular PT is that the client has to sign a contract and commit to sticking 100% to the programme. Goals are discussed at the start and then guidelines about what is needed to achieve these goals in the next 12 weeks are formed. The client is given a new food plan every 4 weeks, mainly based around carb-cycling, and a new workout based on resistance training and HIIT is also given every 4 weeks. Combine this with 2 weekly personal training sessions and you have the recipe for success. In Ali’s case Do It In 12 has helped her to break some bad habits (such as having a glass of wine on a night) and invigorate some new life into her exercise routine so that she now commits to training four times week – two with her trainer and two by herself. To say Ali had hit a plateau for so long, Do It In 12 has worked a treat for getting her back to her target weight and inches.
After
START OF DO IT IN 12
AFTER DO IT IN 12
DIFFERENCE
Weight
11st 4lb
10st 3lb
1st 1lb
Waist
33 inches
28 inches
5 inches
Total Inch Loss Body Fat
25 inches 38.3%
33.2%
5.1%
Well done Ali. If you would like to book our Do It In 12 Package (available in Leeds only), please contact north@m8group.co.uk.
Before
TESTIMONIAL
SHAWN MULLIX BY DAVID AND LINDA SKUSE, RICHMOND, SURREY
“We have been going to exercise classes twice a week since 1990, initially at St. Luke’s Church Hall in The Avenue, Kew and latterly to the motive8 gym under Kew Bridge. It
12 M8: LIFE WINTER 2016
all started with Jane Fonda-style aerobics, but in recent years we have focused more on core strength, posture and balance. For the past three years, Shawn Mullix from motive8 has been our personal trainer for one session a week. On another day we go to a group class with a few friends we have known for a long time; peer pressure can be highly motivating so we rarely miss it. On the evenings with Shawn, we value the care he takes in planning the sessions. Without doubt, he is the most considerate personal trainer we have ever had. We
have found it particularly valuable that he takes into account our weaknesses as well as our strengths, for as we get older we need greater attention paid to issues such as warming up and cooling down after the sessions. Over the three years we have been working with him, we have appreciated the care he takes to introduce novel routines; there is no risk of boredom setting in. Keeping fit in middle age is important for both physical and mental health and working as a couple is highly motivating.”
PT SUCCESS STORIES EXPERT ADVICE
EXPERT ADVICE
Jenny Cromack – motive8 North Director & Personal Trainer
ROAD TO GB SELECTION In October 2016 I was over the moon to find out that I had qualified to represent Great Britain for my age group (F34-39) in the ETU Standard Distance Duathlon Championships in Soria taking place in April 2017. I was a keen runner through my 20’s and into my mid 30’s but, like many runners, I decided to dabble with a couple of triathlons and I LOVED them! I was convinced I would hate cycling (I now love it!) and yes, like a lot of people, my swimming could do with polishing up, but I was hooked! I did quite well in my first couple of triathlons, so I decided I wanted to see how far I could go with it. I started working with a coach and my target was to try to earn a GB Age Group place. As I’m stronger on the run and bike elements, my
MONDAY
coach suggested that I try to qualify for a GB place in the Duathlon, and then progress to triathlon. I competed in a standard distance duathlon (10k run – 40k bike - 5k run) in October at Oulton Park and managed to qualify…it was hard work and the last 5k run was not pretty! I already train hard but to do well in Spain I need to not only train hard, I need to train smart. No longer can I ‘just go out for a run’; each session needs to have a purpose. I am the Director of motive8 North and I work long hours so I can’t physically fit more hours training in so training smarter is essential. So, how does my training week look?
EVENING
Bike - 5 mile commute in*
Run – Intervals (40 mins) This is always a tough session, focusing on developing my anaerobic capacity
Turbo Trainer – Endurance Session (45-60 mins) I do this when I get home on an evening, and put some good tunes on!
TUESDAY
Bike – 5 mile commute in
Strength Session (30-40 mins)
WEDNESDAY
Bike – 5 mile commute in
Run – Tempo Session (30 mins) Another tough session, anaerobic capacity
Bike – 10 mile (I do this as an extended commute home)
THURSDAY
Bike – 5 mile commute in
Swim 45-60 mins, focusing on technique and developing my speed**
Run – Endurance Session (60 mins) Focus on developing aerobic capacity
FRIDAY
Bike – 5 mile commute in
Strength & Plyometrics Session (45 mins)
Rest day! Yippee!!!
1. Providing the right balance of protein and carbohydrates to support my training and recovery from training sessions. 2. To optimise my body composition for Race Day. I’m quite light, but without compromising my power if I can increase my lean mass and decrease my body fat, I’ll be faster on the run and bike so I’m aiming to drop some body fat before the big day.
If I am doing a long session on the bike then it’s a massive bowl of porridge (I could live on porridge!). Otherwise it’s a mixture of eggs (with veg, avocado, etc) or Greek yoghurt & nuts or porridge.
Run – Endurance Session (4045 mins) This is a steady session with the motive8 running club to develop my aerobic fitness
SUNDAY
I need to have the right nutrition to support this training. My nutrition has two points of focus:
Breakfast
MORNING (9AM)
Bike – Endurance Session Anywhere between 1 ½- 3 hours on the bike
Food Glorious Food…
My nutrition is so varied that it’s hard to describe a typical day but this gives you an idea:
PRE-WORK (5:30AM)
SATURDAY
It’s a busy old week and I try to fit training in as a commute if I can but I need to fit more sessions in on the bike. Compared to running, this is my weak point, so the turbo trainer may get used more this winter!
Mid-Morning Snack
As I usually have this after a training session, this is normally known as ‘second breakfast’. It is high in protein with some carbs so it’s often a veggie omelette, if I have time to sit down and eat, or a protein shake if I’m going straight into a meeting or PT session.
Lunches
Normally salad based with frittata’s, cheese, homemade falafels and avocado. If I haven’t had porridge that day I’ll sometimes have some slow release, higher protein carbs such as quinoa, pulses or bulgar wheat.
Mid-Afternoon Snack
Normally nuts and/or a piece of fruit.
Evening Meal
These vary a lot but are normally a boatload of veg with a protein source such as eggs or tofu. I love homemade curries, Thai curry, Italian based dishes, etc.
* to be honest my commutes in are pretty easy - they are downhill, but I try to keep my heart rate above 140bpm so I still have a training benefit of doing a steady state session. ** During triathlon season I would normally swim more, but I have prioritised running and cycling as I train for the duathlon.
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CYC:D
One of our most exciting projects in 2016 was this amazing spin studio in Surrey. From construction to flooring, lighting to equipment, motive8 was there every step of the way to help the client achieve their vision.
14 M8: LIFE SUMMER WINTER 2016 2016
COMMERCIAL FACILITES
SUMMER WINTER 2016 M8: LIFE 15
motive8 masterchef A selection of recipes from members of the motive8 team which they have all cooked at home and hope you will to!
Butternut Squash Ravioli with Sage Butter and Hazelnuts by Martina Xuereb
Raisin Muffins by Sukhdeep Grewal The perfect snack after a big workout! Makes 12 muffins Per muffin: 143 calories Ingredients 125g self-raising flour 125g wholemeal self-raising flour Pinch of salt 4 tbsp. of rapeseed oil 40g soft brown sugar 1 egg 200ml milk 75g raisins
Ingredients PASTA FILLING Butternut squash, halved and seeded Pinch of cinnamon Pinch of nutmeg 3/4 tbsp Orange zest 1/4 cup Finely grated parmesan Salt and pepper
1. Heat the oven to gas mark 6. 2. Line 12 muffin tins with paper muffin cases. 3. Mix the flours and salt together in a bowl. Add the oil, sugar,
SAUCE 100g Pure unsalted butter 1/4 Cup chopped hazelnuts 8 Sage leaves Salt and fresh pepper 1. You can either make fresh pasta or buy fresh pasta sheets. If you’re making your own pasta, use 1 egg for every 100g of 00 type f lour. 2. Preheat oven to 450 degrees; place butternut squash on a baking tray and roast until soft. 3. Place the pulp in a saucepan and cook over low heat until the squash has almost dried out. 4. Add the remaining ingredients and season with salt and pepper; let it cool. 5. Make the ravioli by laying the pasta sheet on a f loured surface, put around 1/2 a teaspoon of filling, brush the edges with water and close the pasta to make ravioli shapes - make the required number of ravioli. 6. Bring a large pan of salted water to the boil and drop in the ravioli to cook for around 5-8 mins. Once ready, drain. 7. In the meantime, make the sauce by melting the butter in a pan until it starts to brown, then stir in the hazelnuts and sage and season. 8. You can either plate the pasta and spoon the sauce on it or, what I prefer to do is, cook the pasta for a minute or so in the pan with the sauce. 9. Serve with parmesan cheese and a drop of olive oil.
Lamb Koftas by Nikki Spratley Ingredients KOFTAS 500g Lamb mince 1 tsp Ground cumin 2 tsp ground coriander 2 Crushed cloves of garlic 1 tbsp chopped mint 1 Chopped large onion 1-2 chopped chillies (to taste) MIXED SALAD Chopped tomatoes Chopped yellow peppers Chopped cucumber Chopped avocado Cooked spinach
Raw Fruit and Nut Bites Preparation time: 25 Minutes
by Khalifa Akudolu
Ingredients 1/2 cup of sultanas 1/2 cup of dates (remove the stone) 1/2 cup of raw walnuts 1/2 cup of raw almonds
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egg and milk. Mix well. Stir in the raisins. 4. Spoon into the muffin cases and bake for approximately 20 minutes until golden brown.
1 or 2 teaspoons of cinnamon 1 tablespoon of coconut oil 1 tablespoon of warm water
1. Add nuts and fruit to a food processor.
1. Mix together all the ingredients until well blended. 2. Divide into 4 balls. 3. Roll each ball on a board with a cupped hand to turn them into ovals. 4. Thread onto 4 metal skewers and brush with oil. 5. Cook on a griddle - heat the pan until you can feel a good heat rising and cook for 3-4 mins each side until cooked through. Don’t turn until they are well sealed or the meat will stick to the grill or pan. 6. Season with salt and pepper and set aside to cool. 7. Serve the koftas with salad and a dollop of natural Greek yoghurt. Why not add feta cheese for further flavour? 2. Add the cinnamon, coconut oil and warm water and process. You want to make sure that the mixture is quite clumpy and sticky to help form the shapes. 3. With the use of your hands, mix in to small balls or any or shape you desire e.g. bar/ squares. 4. You can use different ingredients such as dried bananas and apricots.
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.
Eat less salt! Most people know that too much salt is not good for them. People that consume higher levels of salt are at an increased risk of developing high blood pressure. This in turn can increase the risk of heart disease and having a stroke. But how much salt is too much? When looking at food labels a high level of salt is anything above 1.5g per 100g (or 0.6g sodium) and a low level is 0.3g of salt or lower per 100g (or 0.1g of sodium). Processed foods are the main contributor to high levels of salt in people’s diets, rather than salt added during cooking or at the table so it is very important to check labels carefully when doing the weekly shop! Or better yet, try and stay clear of processed foods as much as possible. If you want to try using less salt while cooking try using other herbs and spices.
Bananas Did you know bananas have different benefits depending on how ripe they are when you eat them? A ripe banana, with brown spots, has more sugar content. Therefore if you are looking to cut back on your sugar intake eat bananas before they get to this stage. However, riper bananas are easier and quicker to digest so may be a more effective pre-workout snack. Antioxidant levels actually INCREASE as a banana ages. Therefore, unripe bananas are lower in this category. If you are looking to boost your immune system go for a riper banana.
Pros and cons of a high fruit diet One of the first things that come to mind when we hear the word healthy is fruit. Fruits, the sweet type being those such as strawberries and peaches, or the non-sweet type such as tomatoes, are a very good source of vitamins but, on the other hand, they contain a high amount of sugar, namely fructose. The advantages of eating fruit in your diet include preventing colds and flu and other diseases such as heart disease, stroke, obesity, type
2 diabetes and cancer, since fruit contains potassium, vitamin C, folic acid and fibre. The disadvantage of fruit is mainly the high amounts of fructose which is mainly found in ripe fruit. Fructose is a type of simple sugar and can only be metabolised by the liver and, if overloaded, the fructose will be converted to fat. Therefore do try and limit yourself to how much fruit you eat each day and try not to exceed 25g of fructose per day.
WINTER 2016 M8: LIFE 17
New Football Development Programme
Team Teaching by Naomi Smith, Coaching Manager
This term motive8 joined forces with St Marys Hampton CE Primary School. The school opened in 2013 with one class of 30 children then another in 2014 and their third in 2015 and motive8 hopes to develop alongside St Marys and expand their provision with the school. We were first contacted through recommendation from St Johns the Baptist, a school close by in the borough. They wanted us to team teach with some of their staff to improve their knowledge on delivering PE, especially in areas such as Dance and Gymnastics. The partnership at St Mary’s Hampton has started strong with a weekly team teaching session being delivered in Dance & Gymnastics. In the new term we will be delivering after school clubs and we look forward to continuously providing sport to all students as the school grows over the years. Having co-taught at many other primary schools, I can confidently say that this is a beneficial way for all primary school level teachers to learn specific areas of PE and for coaches like myself to learn behaviour management and classroom control skills. When working with each other it’s important we provide seamless instruction to the students and that teachers are perceived as equals by students in the classroom community. This can be particularly difficult for teachers who have taught alone for many years. Sometimes we don’t realise how many decisions we make alone in our classroom on a daily basis. Making decisions as a team is key to a strong partnership, but it is often an adjustment for veteran teachers. This service from motive8 is a great way to ensure that all areas of PE are being delivered, even the sports that some new teachers shy away from. We aim to improve the teachers’ knowledge and help them with lesson ideas, objectives and content that they can then go onto deliver throughout their teaching career. If you would like to know more about how we can help PE teachers in your school, please email coaching@m8group.co.uk.
Since launching at the end of this year, the motive8 Development Programme has proved a very popular service, with over 20 children attending every Tuesday evening at Spring West Academy; the service was set up following the huge success of the October half term football training programme which saw on average 28 children in attendance every day. The programme focuses on developing and enhancing valuable skills to allow players to increase and improve their performance levels as a footballer to benefit them when playing for their clubs or school football teams. Each week we focus on a different
skill area, such as passing and dribbling, attacking and defensive play, ball mastery and other important skills that every footballer needs for success.
Top 3 Tips for Keeping Children Active (taken from the NHS ‘Live Well’ website)
Support your kids in sports, clubs or any other activities that may interest them. Joining a weekend club sport ensures commitment to a team and regular exercise. Walk or cycle to and from school with the kids as often as possible. Find time every weekend to do something active with your children. Play Frisbee or football in the park, go trampolining, or try indoor rock climbing.
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COACHING
Wraparound Care Nicky Morgan, the Secretary of State for Education, announced at the Conservative Party conference on 6 October 2015 that parents would be given the ‘right to request’ childcare in the form of breakfast and afterschool clubs or holiday care at their child’s school. motive8 fully supports this decision and agrees that this will improve the availability of childcare for working parents. Holy Trinity is a primary school that motive8 has been working closely with for over 2 years to deliver curriculum PE & extracurricular activities in gymnastics,
football & netball. The school has formed a close bond with some of our coaches and trust their hardworking & professional attitude. As a result, they have asked us to lead their wraparound care alongside the Kingfisher group. motive8 works alongside Kingfisher staff to deliver fun sporting games and team building activities right when school finishes at 3pm up until 6.30pm. The feedback we have received so far from the school and parents alike has been fantastic and we look forward to continuing our work with them
FEEDBACK FROM KINGFISHER MANAGER, HOLLY ARBERY “Adam and the guys have been a massive help to us at Kingfisher club. The parents really appreciate us having extra activities for the children which you guys provide. It’s been nice to have some male workers within the club, especially for the older boys in years 4, 5 and 6.”
motive8 Children’s Parties Parties are always an exciting way to celebrate your child’s birthday and combining them with healthy activities and creativity is at the heart of what we do. Our fresh approach has proven to be a hit, enticing both parents and their children to book our exciting sports parties, with two parties successfully delivered under new management and many more to come.
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Woodberry Down 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.
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WOODBERRY DOWN
RESIDENTIAL GYMS
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20 riders, 52 miles Buckets of rain! By Sarah Cleland-Smith, motive8 Director
“RIDING 52 MILES TO BRIGHTON IN SUCH TOUGH CONDITIONS WAS NOT ONLY A TEST OF OUR LEGS, BUT A TEST OF OUR MINDS AND I WAS AMAZED BY THE SPIRIT AND DETERMINATION OF ALL INVOLVED”
On 1st October 2016 the inaugural motive8 Cycle Ride took place. The event was organised with a view to bringing staff, clients and colleagues together for an informal networking event on two wheels and the chance to experience a picturesque, if not challenging, cycling route down to the Sussex seafront. The grim weather forecast had been the main point of discussion during the week leading up to the event but that’s sadly par for the course when you organise an outdoor event in the UK there’s a high chance the weather will test you. And boy did it do that! We were lucky, however, we had obviously invited a hardy group of riders, as everyone turned up with big smiles at G!ro Cycling Café in Esher at 9am. Maybe that was because we actually woke up to blue skies, however by 9.30am the heavens had opened and it was raining hard. Luckily we were distracted for a while by a scrumptious breakfast (sponsored by Aspire, our PR & Marketing Agency), great coffee, brioche bacon baps and warm pastries – it’s a good job we were about to burn a few calories on our way down to Brighton! After everyone had slipped on their new motive8 cycling jersey, we split into two speed groups, a fast and a ‘much faster’ one, both were looked after by a Ride Leader. We set off at staggered start times and headed off towards the picturesque village of Brockham at the foot of the Surrey Hills. The stop at Brockham was only 17 miles in to our 52 mile challenge, but it was well needed, as by the time we reached the comfort of the local pub, we were absolutely drenched. We re-grouped at the pub and warmed up with more coffee and snacks. As time went by and our bodies adjusted, we started to get cold, very cold. It definitely took some self-talk to get back on our bikes after that break. We continued with positivity, but after about 20 minutes of riding, again in the relentless rain, there was talk of abandoning. I’m not exactly sure what happened after that, it’s all a bit of a blur. One minute we were close to packing
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it in and the next minute the sun was out, the trees were glistening and steam was gently rising from the roads – it was a thing of beauty. Groaning changed to singing ‘I love you baby’ and 30 miles in our thoughts turned to taking on the main climb, Devils Dyke and enjoying fish and chips by the seaside. We made it to Devils Dyke in good conditions and everyone had dried out by the time we started to climb, we even stripped off a few layers in anticipation of overheating on the strenuous climb. Everyone reached the top of Devils Dyke in their own time, we regrouped at the top and within moments the rain came down. There was no hanging around, we got back on the road, crossed the top of Devils Dyke, with hail slapping our faces and finally began the descent into Brighton. On the way into Brighton the rain was once again pushed aside by the sunshine, providing beautiful views of the green sea. Our thoughts once again turned from survival to fish & chips and riding as a tidy group, we reached our final destination. Our bikes were packed up in a van, we peeled off our wet weather gear, collected our bags, showered and changed, then settled in a pub for the best fish and chips I’ve had in a long time. It only took one beer to make my legs feel like jelly, which was fine as a bus came to collect us and take us all the way home. Riding 52 miles to Brighton was a challenge for most of us. Riding 52 miles to Brighton in such tough conditions was not only a test of our legs, but a test of our minds and I was amazed by the spirit and determination of all involved. We had a fantastic day and look forward to developing the event in 2017. The plan is to make this an annual event, so if you would like to receive more information on next year’s ride, please contact Omar White at omar.white@m8group.co.uk.
MOTIVE8 CYCLE RIDE BUILDING A PRIVATE GYM
Building a private gym for the whole family Private home gyms are one of the ultimate ways of staying fit. But gyms aren’t just for busy grown-ups. A growing trend is installing a home gym for the whole family – kids, parents and even grandparents! Nick Sadler, Director of motive8, talks about how to design a private gym that can be used by everyone in your family. Why install a private gym? Finding time to work out as a parent can be difficult. Most of the time it involves a trek to the nearest public gym, or even a car journey. Not to mention the huge monthly costs that gym membership can incur. Building a private gym in your home can save you money over the long term, whilst cutting out travel time – time better spent actually exercising. It is also an opportunity to introduce children to the joy of getting fit and strong, whilst showing them the advantages of good habits, goal-setting and personal development. A home gym might just set your kids up for a lifetime of health and fitness. The NHS recommends a mere 150 minutes of exercise a week to stay fit and healthy. So how can you design a private gym so that the whole family get their full 150 minutes a week? Getting kids into a gym really early is a great thing and it’s very important they’re not put off. What to install There are some great interactive products that are perfect for a parent and child cardio workout. Flooring like PRAVA’s ‘Pavigym Flooring’ divides the floor up into circles, ladders and lines for lots of great activities like hopscotch, dancing and much more. As children are not suited to certain types of impact and resistance training like fullydeveloped adults (e.g. weight lifting or certain types of circuit exercises), having a space devoted to a cardio workout that can be done by young children, teenagers and adults alike is a great thing. In fact, there are lots of types of exercise that parents and kids can do together in a gym. Mat-based classes such as yoga and Pilates are already a real hit with children in schools. So why not replicate
corner of the room. Children can do their homework or relax and watch a bit of television or read a book whilst the parents workout. Kids always want to copy adults, and you can use this to your advantage to help them get fit. Try weight-lifting (unadvisable for very young children). There are dummy weight plates that can be bought for children so that they can have fun lifting at the same time as mum or dad without hurting themselves. Having a weight rack with plenty of storage is essential. For the older generation There’s plenty of equipment available to assist older family members in their workout in a private home gym. Treadmills, cross trainers, rowers and more can all be made with visual aids such as larger buttons and brightly coloured edges to help those without perfect eyesight. In fact, not all public gyms have this equipment, so installing it in your home gym can be quite unique. Of course, having slightly specialised equipment does not affect the way younger people use it. these at home? Designing a gym with plenty of empty floor space is a must! Fitness DVDs like dance fitness classes get the family moving and are noisy and fun. Exercising together helps build family relationships. It’s great to see all the family get fitter and stronger together and reach your goals as a “team”. Sometimes if your child is already really active and they don’t need additional workouts it’s a good idea to paint a wall in whiteboard paint and have them draw and colour the wall whilst mum or dad spends 20 minutes on the rowing machine. Wooden bars on the wall are coming back into fashion at the
moment. If you have a child who is a keen gymnast, they can have fun on the bars for half an hour whilst dad has a run on the treadmill. Personal trainers Did you think that personal trainers were just for adults? Actually, young children or teenagers who are already keen on a particular sports discipline can also benefit greatly from one-toone training. Consider hiring a personal trainer to come to your private gym for the children whilst the parents work out at the same time. Another idea for the family home gym is a desk for homework or even some comfy beanbags in a
Safety The home gym should be a place you and your family can go to get fit, have fun, and learn about goalsetting and the benefits of good fitness habits. But above all, a gym must be a safe environment. So make sure your storage for weights is out of reach of young children who may be tempted to copy what they’ve seen an older sibling do. Exercise machines can also be locked physically and/or by a passcode to make sure they’re not activated by accident (especially treadmills). If you want to know more about designing a private gym suitable for the whole family, contact us for a free consultation.
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SKINCARE ROUTINE for
WINTER-PROOFING YOUR BODY Winter does have its good points – like Christmas, the first snowfall, that drop dead gorgeous coat hanging in your closet that you bought on sale at the end of last winter! But like the annoyance of snow that quickly turns to slushy mud, we kinda don’t like the effect winter has on our poor bods! Whilst animals have got winter pretty sussed by going into hibernation, us human beings have to keep doing life above ground. So here’s some winterproofing tips courtesy of our spa partner, Temple Spa.
FACE
HANDS
HAIR
BODY
FEET
Chilly temperatures, wind, hotter showers and baths plus the low humidity caused by indoor heating causes our skin to dehydrate more than normal. Take your regular face cream with you and apply during the day. Add a night cream to your skin care routine if you don’t already do that and also remember to wear a lip balm whenever you are outdoors. Switch your regular mask for a hydrating mask.
Pull out those gorgeous leather gloves you have hiding in the back of your drawers. Get in the habit of putting them on whenever you head outdoors. And grab yourself a pair of those light cotton gloves (in larger chemists), and before you go to sleep apply a rich hand cream then wear the gloves for a few hours, or overnight. During the day you can nourish your cuticles with lip balm.
Static hair is probably the biggest winter problem, caused by negative ions on the hair shafts. When selecting winter hair care products, choose a mild shampoo and a richer conditioner. A great tip from hairdressers is to spray your hairbrush with hairspray and then brush your hair to help prevent flyaways.
Winterproof your skin by lowering the temperature of your bath and shower, and using a body moisturiser from top to toe whilst your body is still slightly damp. Then apply again before you go to bed. To treat really rough elbows exfoliate them twice a day, then slather with a rich cream. In fact, exfoliation is even more important in winter than summer, as you will have dead skin cells in abundance.
A lip balm also does wonders on cracked heels – pop a generous amount all over your heels, then apply a rich body moisturiser all over the feet, then pop socks over the top before hopping into bed. In the morning your feet will be baby soft.
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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.
Quench
£27 for 60ml
Drench and quench to life. This luxurious face mask will give you a quick and instant boost, or if you have the time, leave it on longer to penetrate slowly over a few hours. Either way it will leave the skin looking radiant and fresh. A rich formula packed with hydrating ingredients that really go to work. A veil of moisture is applied all over the face and throat and ‘dewiness’ appears... beautifully. For when you need to look your best, QUENCH really does bring dull skin alive.
RATING
QUENCH is packed full of natural ingredients including Echinacea which is known for its soothing antibacterial and anti-inflammatory properties. Is also acts as an anti-enzyme which means it can protect against collagen and elastic breakdown. It has the ability to activate macrophage activity, protect proteins from oxidative stress thus boosting the skin’s immune system of defense - a fantastic anti-ageing ingredient. Includes spatula.
Palm Balm
£19 for 100ml
Luxurious hand treatment. This divine hand cream was developed in consultation with our doctor, chemist, herbalist and spa manager to ensure we would create a product that used fabulous ingredients, smelt delicious, felt like cashmere and most importantly gave a nourishing treatment to the hands, whether used on the run or during a luxury manicure. The results are stunning, and we truly believe it is probably the best hand cream you will ever use. RATING
Glorious Mud
£45 for 45ml
Need a serious body detox? GLORIOUS MUD is a deep cleansing Mediterranean spa experience! It’s a dense seaweed and mud body treat, inspired by our professional spa treatment of the same name. Purifies, deeply hydrates and leaves your skin feeling smooth, silky and glowing! It conditions the skin, aids muscle relaxation and best of all helps the detoxification process. This master formula is composed of a mineral rich blend of mud and kaolin clay combined with red algae and seaweed to stimulate the metabolism and promote fat burning. A rich Mediterranean essential oil blend of rosemary, juniper and grapefruit, plus super-food ingredients of oat and aloe vera to leave your skin in tip-top condition. Mud, glorious mud!
RATING
“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.” WINTER 2016 M8: LIFE 25
Continuing our work for Barratt London, Greenland Place and Aldgate Place are two fantastic un-manned facilities where we will be delivering inductions and offering personal training to all new residents.
GREENLAND PLACE
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RESIDENTIAL GYMS
ALDGATE PLACE
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A Day
Life
IN THE
Rob Clarke. is one of motive8’s Gym & Spa Consultants. He has been working in the industry for 13 years across Service Delivery, Operations and Health & Safety. His key roles at motive8 include Gym & Spa Business Development, Health & Safety Advisory and Operations Consultancy.
5:45AM Up and out quickly for a run before work; I’m a big fan of running in the winter, the crisp and cold mornings really wake you up and get the blood pumping!
6:45AM I have about an hour’s commute to the office so use this time to check through e-mails and respond to any that have come through the night before. I also catch up on all the exciting news the Metro newspaper has to offer!
8:00AM I manage to get a few hours in the office this morning to write a consultancy proposal for an exciting new hotel gym & spa in London along with finishing off a report for one of the projects we are consulting on.
11:00AM A quick catch up with the design team to discuss current projects and upcoming installs – this time of year is always a rush, with over a dozen gym installs between October and January. Looks like we will be starting 2017 full steam ahead!
12:00PM I catch the train into London to deliver some CPD training to an architectural practice in London
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Bridge. We have already worked with this particular company so it’s great to be invited back to deliver some training to their team.
2:00PM With the CPD training finished, I rush over to meet a new client to review the operational constraints of a high-end residential development we are consulting on; we are trying to ensure that there are clear wet and dry access routes into the changing rooms. It’s a challenge with various load bearing walls but we get there in the end!
3:30PM I use the time on the train back to the office to check in on a few project teams we are working with to ensure they have all the info they need. Once back in the office I am handed an enquiry for a home gym so give the client a call and set up a meeting for later in the week.
5:00PM I take a call from an Estate Manager who has read a whitepaper I wrote a couple of months ago; he has recently moved developments and now looks after a pool so wants me to take a look at the existing health and safety procedures he has in place to see what he may be able to improve on. We arrange a meeting on-site for the following week.
ROB CLARKE Gym & Spa Consultant
I’m a big fan of running in the winter, the crisp and cold mornings really wake you up and get the blood pumping!
6:30PM Where has the time gone?! I quickly pack up and rush off to catch the train home. I had lunch on the train into London at midday so I am starving!
7:45PM Through the door and straight to kitchen - I make a sweet potato shepherd’s pie this evening which means dinner for tomorrow is also sorted!
10:45PM After an hour or so of winding down in front of an old episode of Only Fools and Horses (I am a huge fan!) it’s off to bed ready for another day.
A DAY IN THE LIFE HEAD TO HEAD
TECHNOGYM PURE STRENGTH OLYMPIC HALF RACK
vs
TECHNOGYM ELEMENT +MULTIPOWER
We compare two popular racks that are great for building strength, muscle and power.
The Technogym Olympic Half Rack with adjustable bench is a sleek walk-through designed, durable piece of equipment with multi-angle chin handles and integrated barbell storage holder. EQUIPMENT THAT MAKES STRONGER, KEEPS SAFER, LASTS LONGER. Over three decades of extensive research in science and movement and 6 successive appointments as Official Fitness Equipment Supplier to the Olympic and Paralympic Games make Technogym the ideal choice for your elite training area, to which we bring equipment that is built for athletes to the highest standards in biomechanics, ergonomics, durability and safety to maximise sport performance. INCREASED VERSATILITY The Olympic Half Rack sports integrated accessories that extend the training
possibilities to achieve performance improvement with maximal safety: foldable footplates, integrated barbell storage holder, multi-angle chin handles, dip handles, while an optional accessory allows the Olympic Half Rack to be connected to an adjustable bench. FOLDABLE FOOTPLATES Two Foldable Footplates enable the user to reach the chin up handles and allow assistance. WALKTHROUGH DESIGN The Walkthrough Design facilitates access and exit in complete safety and comfort. INTEGRATED HANDLES The Multi-angle Chin Handles and Dip Handles enable users to perform a wide range of exercise for a variety of chinups and pull-ups and to activate your chest, shoulders and arms muscles at the same time.
Ideal for sport training - work out with the Multipower, the multi-functional equipment for performing a great variety of assisted and lower limb exercises.
ELASTIC BARBELL The Multipower comes complete with a padded contact area for greater comfort when exercising with high workloads.
COMPACT DESIGN & COMFORT Element+ is a comprehensive range of highly compact equipment which fits perfectly into every wellness space and where each and every aspect is designed to bring customers results in comfort. Element+ machines easily match with the specific IFI-certified Element+ Inclusive range for disabled users, whose design is identical so as to avoid creating discrimination in any environment. FREE-WEIGHT FEELING The floating barbell system means there’s a free-weight feeling and assisted machine safety at the same time.
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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.
TIPS FOR A PERFECT KETTLEBELL SWING
AEROBIC VS INTERVAL VS WEIGHT TRAINING
m8personaltraining.co.uk/tips-for-a-perfect-kettlebell-swing/
m8personaltraining.co.uk/aerobic-vs-interval-vs-weight-training/
Kettlebells (or KBs) are a great tool to bring variety to your workout routine and improve core strength, muscular and cardio endurance and a strong head-to-back-to-heel soft tissue connection which also provides better stability. The kettlebell swing is the base for many KB exercises.
Recently, high intensity interval training (HIIT) and weight training has become more popular than conventional cardio training. There have been studies that concluded HIIT training was more effective than traditional cardio but when other factors are taken into account it’s not so straight forward.
FIVE GAME CHANGERS IN GYM DESIGN
WHAT IS EMPLOYEE WELLNESS?
m8group.co.uk/five-game-changers-in-gym-design/
m8group.co.uk/what-is-employee-wellness-2/
Gym membership is increasing at a speedy rate of up to 44% per year and the leisure market is not showing any signs of slowing down. This means competition amongst gyms is growing
Healthy and happy staff are absent less and more productive – that’s a fact. Throughout the corporate world, both employees and staff are changing their attitudes towards health and wellbeing in the workplace. The focus is moving away from “health and safety” (avoiding accidents and illness) to a more holistic health and
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as we all try to attract new customers and retain existing customers. motive8’s managing director, Nick Sadler, explains five game changers that will help make your gym stand out from the rest.
wellness approach (looking after the whole person). The shift is from the reactive to the proactive and wellness is now considered a core part of corporate social responsibility.
AGES 6-14 specialised gymnastic programme
AGES 7-14 specialised street dance programme
Focused on developing and enhancing skill levels through participating in various gymnastics disciplines such as trampoline, acro and vault.
Develop dance skills for fun or advance to the next level. Work on building dance techniques and experiences to progress both ability and confidence.
richmond upon thames college
AGES 6-14 mini football training programme Focused on developing basic skill levels through fun training practises and small-sided games, all led by motivating, attentive football coaches.
AGES 7-14 advanced football training programme Focused on developing and enhancing skill levels through advanced training practises, small-sided games and tournaments.
All our lead coaches are level 2 qualified as well as being DBS-checked and a specialist in their chosen field of sport.
Springwest Academy (formerly Feltham CC), Browells Lane, Feltham, TW13 7EF 0800 028 0198 | coaching@m8group.co.uk | m8coaching.co.uk @m8coaching facebook.com/m8coaching