ISSUE 004 WINTER 2015
13 FOOD NATION SUPPLEMENT 17 BOOTCAMP IN YOUR BACK GARDEN 23 HEAD TO HEAD
All you need to know about the basics of sports nutrition Easy exercises to help you keep fit at home
Technogym’s Vario versus Octane’s XT One
Winter workout TRAINING TIPS
TRAINING PLANS FOR FULL AND HALF MARATHONS
PRODUCT REVIEWS TRIED AND TESTED BY US FOR YOU
PROJECT SHOWCASE THE BEST OF THIS YEAR’S PROJECTS
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Contents
CONTENTS
13 06 News
An overview of our latest news and events from motive8 teams in the North and South.
06
08 Residential Montage
A visual snapshot of some of our latest residential installations.
10 Training for Endurance Events
We’ve got you covered with our full and half marathon training plans.
10
12 Success Stories
A look at some of the fantastic results achieved by motive8 trainers and their hardworking clients.
13 Food Nation Supplement A special feature focusing on the basics of sports nutrition for those training for endurance events.
17 Bootcamp in Your Back Garden
Keep fit this winter with our mini bootcamp session that you can do in your own back garden.
18 Awesome Extras Montage
19
Golf simulators, cinemas and treatment rooms are just some of the extras we are designing, supplying and installing alongside our gyms.
19 Coaching Department
Meet our new manager and catch up on what the coaching team has been up to.
21
20 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 Joint Owner and Operations Director, Sarah Cleland-Smith, and discover what her day can look like
24
26
23 Head to Head
We compare two great versatile machines that can perform multiple exercises at the touch of a button.
24 Montage
A peek at our latest fully-managed spa called Goodmans Fields in Aldgate, London.
26 General Interest
A round-up of the best of our blogs from our personal training and gym & spa websites.
WINTER 2015 M8: LIFE 3
ISSUE 004 WINTER 2015 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.
James Sadler & Layla Smith. PRODUCTION
Layla Smith, Kimberley Mead PRINTING
Prontaprint
W
e say this every year but where have the last 12 months gone! 2015 has proved to be another busy year for motive8, with changes happening across all departments. Some of the biggest events have been in our Gym & Spa department, with two new fully-managed spa facilities coming on board – Dickens Yard in Ealing and Goodmans Fields in Aldgate – more information on these can be found in our news section. With the colder weather upon us, this issue contains some great ideas for keeping active in your own back garden together with training plans for endurance events ahead of the upcoming race season next year. We also have a special centre page feature from our nutrition partner, Food Nation, offering advice on sports nutrition alongside some great weekday and weekend meal ideas to help keep your body in tip top condition when training. It’s a shame I can’t say congratulations to the England Rugby team however I will say that as a nation we were truly great hosts – I thoroughly enjoyed having the World Cup on our doorstep and thought the organisation of the whole event was something we could be proud of. We hope you all have a wonderful Christmas and New Year. See you in 2016! 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
HOME GYMS Workout in the comfort of your own home
Please call
for a free consultation
WINTER 2015 M8: LIFE 5
News
An overview of our latest news and events from our Northern and Southern branches.
Honda Corporate Story Nick, Sarah and Richard all attended a Honda Track Day in late summer, hosted by motive8’s long-standing corporate client, Chiswick Honda. The event took place at Bedford Autodrome and was focused around the launch of the new Honda Civic Type R. Led by a professional driver, invitees were fully briefed on the safety rules and given a chance to get to know the track, before being let free to experience the full potential of the car (which the motive8 team took full advantage of!). After several speedy laps and some useful pointers from the pros, all were in agreement that it’s a fantastic car, which handles really well and is fun to drive. motive8 has had various Honda models over the years as part of its fleet, but it was great to have the chance to experience one of their topend vehicles in a track environment, with expert advice on-hand to fully understand it’s features. www.chiswickhonda.co.uk/newhonda-type-r-2015-1446
Gym & Spa News July and August saw a couple of very busy months in the Gym & Spa department, with the opening of 2 new sites - Dickens Yard in Ealing opened its doors to residents on 14th July and Goodmans Fields in Aldgate was a few weeks later on 5th August. Preparations are also just starting on a further site to add to the motive8 portfolio from January 2016. More on this to follow!
Dickens Yard Dickens Yard is situated in a prime location in Ealing Broadway, directly behind the Old Town Hall which provides a real “new meets old” design feel. The development is still under construction, and will be for a couple more years,
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but with close to 300 apartments already occupied the spa has been in full use since it opened. motive8 was involved with some pre-opening consultancy and has been retained to manage the spa on a full-time basis. Staffing the facility is a good mix of new and existing motive8 staff, who are led by the very competent Ike Orji; Ike has had many years of experience within the leisure industry working in various corporate and hotel gyms. You can reach Ike via e-mail on dysupervisor@m8group.co.uk or by phone on 020 3696 5855.
Goodmans Fields Goodmans Fields is a huge development of what will be close
to 1000 apartments in the heart of Aldgate. motive8 has been involved since the initial design stage, supplying and installing all the equipment and is now being retained to manage the site. Goodmans Fields is one of the few motive8 sites to have a dedicated studio space which can be used for various group exercise classes. Timetables of classes are currently being developed and will be introduced shortly. Supervising Goodmans Fields is Sam Jolliffe; Sam had been working for motive8 at our Fulham Reach site for just under a year and showed the dedication and potential that we seek so when he expressed an interest in progressing into a supervisor role, it was a very easy decision. Sam can be contacted on gfsupervisor@m8group.co.uk or via telephone on 020 7702 3935.
New Team Members GYM & SPA Mohammed Abbas Ike Orji James Marshall Jahangir Bangash Khalifa Akudolu Carmen Laubscher Rosalind Gaillard Hanna Kotava Louis Price Michael Yates Devon Samson Kinga Tolgyesi PERSONAL TRAINING Matthew Varney Hassan Ali COACHING Sophie Jeffrey Ashley Noble
NEWS
Team motive8 conquer the NSPCC Tour of England Series
Following the successful completion of last year’s NSPCC Tour of Yorkshire, team motive8 returned to the 2015 NSPCC Tour of England Series both as competitors and as the official time trial sponsor. With the addition of the Tour of the
Cotswolds, each of the three tours featured a flat timed section of between one to two miles, a new addition to the series in 2015 after feedback from riders in 2014 who were after an alternative to the timed hill climbs. Taking place throughout June
and July of this year, the team experienced all weathers, from torrential rain and horrendous headwinds, to blazing sunshine and clear blue skies. Team motive8 was treated to quintessentially English countryside throughout the three tours, which stretched
from the South East, to the Cotswolds and up to Yorkshire. We are so pleased as a team to have completed all three rides, as well as being the sponsor of the time trial sections making the rides all the more personal. Bring on the 2016 season!
Lucy Goes Flipping Mad for Charity
motive8 North Updates
The whole team at motive8 would like to say a huge well done to motive8 Personal Trainer, Lucy Harrison, for completing an epic 2000 flips of a 74kg tractor tyre and raising over £4,000 for Brain Tumour Research and Support across Yorkshire (BTRS).
The summer has been busy for the team at motive8 North. We have held our annual motive8 Games which attracted the highest number of teams, either from local businesses or PT and gym clients, we have ever had enter the event. The winning team this year was Kate’s Pride and Joy, and lots of fun was had by all! We also entered 3 teams into the Yorkshire Marathon Corporate Relay. The legs ranged from 3-6 miles and, whilst many of us felt extremely guilty that we were running alongside those who were
doing the full 26.1 miles, everyone really enjoyed it! Out of 40 mixed teams, Team motive8 came 2nd with a time of 3:20:37, the motive8 Massive came 25th with a time of 4:04:54 and the motive8 Crusaders came 30th with a time of 4:15:45 As always we continue to stay busy, performing 400 Personal Training sessions a month alongside our popular classes and active gym members too. We are looking forward to keeping everyone fit and healthy over the winter season.
WINTER 2015 M8: LIFE 7
RESIDENTIAL PROJECTS
8 M8: LIFE WINTER 2015
The second half of 2015 has seen continued momentum in the residential sector, with a number of clients, both existing and new, launching their new residents-only gymnasiums with the help of motive8’s turnkey gym & spa solutions.
RESIDENTIAL GYM MONTAGE
WINTER 2015 M8: LIFE 9
Training for Endurance Events When individuals think endurance events they conjure a vision of endless roads, long training sessions and sore feet. While long steady-state training is a fundamental of all endurance sports, it’s not the whole picture. Running can be divided into 3 corners of a triangle, each equal to the others. These corners represent Vo2 Max, Lactic Threshold and Running Economy. We’re guessing as endurance-based individuals you will have heard a lot about developing your Vo2 max and lactic threshold, but what about running economy? First let’s define running economy; this simply refers to the amount of energy required to move an individual a set distance at a set speed; it is measured in Kcal. Logically it seems appropriate to suggest that if you can run a set distance at a set speed using fewer Kcal, your endurance performance will increase. How do we develop running economy then? The answer is not lots of technical training, although this will help, the answer lies in the gym, under the barbell and in jumping activities. There are three key fundamentals we need to develop: 1. Lower Body Relative Strength 2. Anti-Rotation Capacity of the Runner 3. The Stretch Reflex of the Achilles Mechanical Unit Lower body strength assists in absorption characteristics and force production; it’s
10 M8: LIFE WINTER 2015
important to develop relative strength over absolute strength as the runner should not wish to gain weight in any form, even in the form of muscle. Structures such as ligaments and tendons become conditioned to hold and release more force as strength training is undertaken. As running is a linear activity, any force that causes rotation wastes valuable energy. A strong core that provides a platform for
linear movement is a fundamental energy saver and one that should be continually developed through an individual’s endurance training. You can provide a greater degree of propulsion during endurance activities at no further calorie cost by improving the stretch reflex of the Achilles tendon. Elite runners have ground contact times below 300ms; the less time you can spend on the ground, the less time energy heavy muscles have to work. To train these three elements, you need 3 key exercises: 1. The back squat 2. Pallof Press 3. Depth Jump
If you are looking to run an endurance event, our team of trainers can help devise a personalised plan to help you cross that finish line. Email us at pt@m8group.co.uk for more information.
TRAINING
HALF MARATHON This 12 week half marathon plan assumes you can already run for 5 miles without stopping. If you can’t already run for 5 miles, then start your half marathon training early and spend the first 4-6 weeks building up to this distance. The first 5 weeks of the plan focus on improving your stamina and endurance. The remainder of the plan then focuses on improving your pace, focusing on using 1 mile
intervals to get your body accustomed to running at race pace over a certain distance. Every 5 weeks there is a de-load week – de-load weeks are extremely important to your training as they allow you to recover, whilst keeping active, and then increase the intensity for the following weeks or, in the case of the last de-load week, getting ready for race day!
Week Session 1
Session 2
Session 3
Session 4
1
5 mile SS
3-4 mile LR
Strength Session
6 mile LR
Notes
2
5 mile SS
3-4 mile LR
Strength Session
7 mile LR
3
6 mile SS
4-5 mile LR
Strength Session
8 mile LR
4
6 mile SS
4-5 mile LR
Strength Session
9 mile LR – perform miles 3-6 at RP
RP sections will get you used to running at this pace on the day
5
4 mile SS
4 mile LR
Strength Session
7 mile LR
Deload week
6
7 mile SS
1 mile RP, Walk x 2-m mins – repeat x 4-6
Strength Session
10 mile LR – perform miles 3-6 at RP
7
8 mile SS
1 mile RP, Walk x 2-m mins – repeat x 4-6
Strength Session
11 mile LR
8
9 mile SS
1 mile RP, Walk x 2-m mins – repeat x 6-8
Strength Session
12 mile LR – perform miles 4-8 at RP
9
10 mile SS
1 mile RP, Walk x 2-m mins – repeat x 6-8
Strength Session
13 mile LR
10
10 mile SS
1 mile RP, Walk x 2-m mins – repeat x 8-10
Strength Session
13 mile LR – perform miles 4-10 at RP
11
8 mile SS
6 mile SS
Strength Session
10 mile LR
12
4 mile easy pace
Rest
3 mile easy pace
The Big Day - go for it!
Deload week
MARATHON Before starting this 16 week marathon, the plan assumes you should be able to do 10 miles for your ‘long run’. If you can’t run 10 miles already, then spend 4-8 weeks, depending on your fitness, building up to this. The plan focuses on gradually increasing your distance until you can run 20-22 miles. Research shows, that for amateur runners, there is a higher risk of injury than physiological benefit if you run above 20 miles in training. However we think
Week Session 1
Session 2
Session 3
Session 4
1
3 mile TR
6 mile SS
Strength Session
10 mile LR
2
4 mile TR
7 mile SS
Strength Session
11 mile LR
3
4 mile TR
8 mile SS
Strength Session
12 mile LR
4
5 mile TR
8 mile SS – mile 3-5 at RP
Strength Session
14 mile LR
5
3 mile TR
6 mile SS
Strength Session
9 mile LR
6
5 mile TR
8 mile SS – mile 3-6 at RP
Strength Session
15 mile LR
7
6 mile RP
9 mile LR
Strength Session
16 mile LR
8
6 mile RP
9 mile LR – mile 3-7 at RP
Strength Session
17 mile LR
9
7 mile RP
10 mile LR
Strength Session
18 mile LR
10
5 mile RP
6 mile LR
Strength Session
14 mile LR
11
7 mile RP
10 mile SS – mile 3-8 at RP
Strength Session
19-20 mile LR
12
8 mile RP
10-12 mile LR
Strength Session
16 mile LR
13
8 mile RP
10-12 mile LR
Strength Session
20-22 mile LR
14
8 mile RP
8 mile LR
Strength Session
13-15 mile LR
15
6 mile SS
6 mile LR
Strength Session
8-10 mile LR
16
4 mile LR
Rest
3 mile LR
The Big Day - go for it!
one 22 miler is great for the mind-set on the day....knowing you only have 4 miles left to run is quite motivating. However only push yourself to 22 miles if you are completely injury and niggle free, otherwise only take your mileage to 20 miles. You can calculate your training paces at www.mcmillanrunning.com. If you want a bespoke Half or Full Marathon Programme designing, then please contact one of the motive8 trainers.
Notes
Deload week
Deload week
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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. Many of our personal training success stories often focus on the amazing amount of weight, body fat and inches our clients have lost. After all, this is what many of our clients come to us to achieve. Whilst
it is great to recognise these achievements, exercise shouldn’t just be about weight loss it should be about achieving fitness goals or simply just feeling better and good about yourself!
JUSTYN FRANKLIN
been controlled, meal frequency increased, meal volume decreased, protein content and fat content are significantly higher than previously. Vegetable and fruit content are more varied and frequent. All in all Justyn is an amazing client to train; in the next 12 weeks I’m confident we will close down on the 16 stone mark, placing Justyn into a healthy BMI and lowered risk of any metabolic disease. Keep up the great work man!
Trained by Chris Baird
When Justyn started his training he weighed in at 284lbs. Twelve weeks later I can proudly say he is well on his way to a new leaner, stronger Justyn. With a current body weight of 248lbs, that’s a massive 48lbs loss or, to make it comparable, the same as any of the following: 126,000 calories 1500 bags of Quavers crisps 525 double cheeseburgers 692 pints of medium strength lager It has been an absolute pleasure helping him get this far. It is made easy by the fact that Justyn is a grafter, in every sense of the word. He’s the type of chap that doesn’t quit; there has been no shying away from weight lifted, speed moved, or intensity of exercise. This can be demonstrated perfectly in his strength levels - in the first session Justyn struggled
to complete body weight squats, let alone adding a barbell. During the last session we worked at 75kg for sets of 8. A phenomenal accomplishment in 3 months! Justyn’s training has involved numerous approaches; HIIT, lactic acid, and even spells of Olympic lift variations. The combination has been carefully tailored to meet the demands of his physique and goals and allows us to get through an enormous amount of calories during the session, but also results
ERENE
Trained by Kate Halsall Erene is one of our personal training Do It In 12 success stories. Erene came to us to get her fitness mojo back after having stopped running and having various attempts to train herself. As a result of Do It In 12 she has regained her confidence and has now set herself some awesome goals including smashing her personal best at Park Run (which she has returned to after a long leave of absence), lifting heavier weights and reducing her body fat a bit more to reveal those abs! So how’s she done it? Erene has followed a phased carb cycling plan and home workouts consisting of Kettlebells, HIIT and canal sprints. Erene smashed the targets we
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in a strong increase in EPOC, continuing the calorie burn long after the session. From a nutritional perspective, Justyn carries his work ethic into his preparation and management of his diet. He always finds time to prepare his food despite having all the commitments of a very senior position, and the life commitments we all face. Preparation of nutrition is a key fundamental of his success. Regarding his actual diet, there is nothing too magic; portions have
set at the start of her 12 week journey. What’s more, she’s entered the Abbey Dash 10K and has signed up for more training to get even stronger! It is important to point out that Erene is proof that people don’t just have a personal trainer to lose weight – doing press ups is
on her list of accomplishments that she has achieved through her sessions. When she first started she only did body weight squats, now she is loading the barbell like a proper gym junkie! She is also proof that gaining muscle does not make you bulky – just look at her stats below! What’s more, she brings her energy, positive attitude and snazzy nails to every session. Erene’s stats as they currently stand: BEFORE
AFTER
Weight
57kg
57.5kg
Total % Body Fat
26.08%
22.19%
Adipose Tissue
14.86kg
12.65kg
Lean Mass
42.14kg
44.35kg
The Basics of Sports Nutrition A 4-page pullout packed full of advice on how to match your nutrition with your training, healthy meal plan ideas and DIY sports nutrition recipes for people training for endurance events.
In recent years there has been a sharp rise in the number of people taking part in amateur endurance sports. Alongside this there is a huge amount of (sometimes confusing and contradicting) nutrition information that can be overwhelming. Within this feature, we provide basic and simple advice, tips and ideas to
make fuelling your training more effective and enjoyable. An excellent diet gives you many benefits, irrespective of your age, sport or level of competition. Whether you are professional or amateur, you should be looking for a diet that helps you to achieve: Optimal gains from your training programme
Enhanced recovery within and between workouts or competition Maintenance of your ideal body weight Reduced risk of illness and injury The confidence in knowing you are well prepared for competition Consistency in performances
Without this kind of focus for your diet, or the necessary refuelling, you risk fatigue and ineffectiveness within your training. All that hard work will be lost! So, what are the most effective nutrition and refuelling tricks that will help to power your training and overall performance?
The eatwell plate
protein you will require is down to your body weight and the type of training you are doing. Therefore it is important to seek advice from your trainer or a qualified professional (dietician or nutritionist) to work out what’s right for you. It’s not a once size fits all fix.
Use the eatwell plate to help you get the balance right. It shows how much of what you eat should come from each food group. Bread, rice, potatoes, pasta
Fruit and vegetables
and other starchy foods
Milk and dairy foods
Meat, fish, eggs, beans and other non-dairy sources of protein
Foods and drinks high in fat and/or sugar
© Crown copyright 2013
Timing my meals around my exercise regime
Public Health England in association with the Welsh Government, the Scottish Government and the Food Standards Agency in Northern Ireland
The more you exercise, the more you can eat. If you are training every day you will be using more energy than if you were sat in the pub drinking pints and playing darts, simple. If you are a fine healthy specimen and don’t want to lose body weight, it is important that you eat more food to maintain your weight. The extra food you need to eat should follow the Eat Well Plate guidelines. This outlines what a healthy and balanced diet should consist of. Fuel your training: Carbohydrates and Protein When training regularly you should be eating more carbohydrate and protein. Carbs help power your workouts and protein aids your recovery. Try wholegrain varieties of your carbs as much as possible and stay away from nutrient poor, highly processed or refined carbs (such as white bread). Solid starchy carbohydrates are a vital fuel for muscles and wholegrains help with weight maintenance because they keep us fuller for longer. Great examples include: Quinoa, bulgar wheat, wholegrain bread, brown rice or pasta Baked potatoes and sweet
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potatoes (preferably with the skin on as it has lots of lovely fibre) Cereals such as porridge oats, bran flakes and shredded wheat Added to this, fibre rich carbohydrates give you the added
your breakfast or snacks. For your classic proteins, look to meat (high-welfare), sustainably sourced fish, freerange eggs and dairy goods to give you a muscle building boost. And as your body can’t store protein, it is important to factor this into your diet every single day.
Pre-work out It is important to give your body the time to digest a meal before you start exercising; this can take approximately between one to three hours and very much depends on how much you have eaten. An average sized meal for you should be consumed three hours before training. If you’re pushed for time and only have an hour before training, then go for a high carb, low fat snack with some protein in there. Good examples of such snacks include: Chopped medium banana with a handful of frozen berries and a table-spoon of Greek or Natural Yogurt A slice of wholegrain toasted bread with either jam or honey for more fuel or sliced hard-boiled egg for highquality protein Too much protein or fat can slow the movement of the stomach and make you feel uncomfortable while training - no good when you are keen to stay super focused during your training session or competition.
benefit of keeping you regular! Its ingestible nature helps other foods and waste move through your body with ease – potato skins and whole wheat pasta are packed full of it. On to protein; you can also find this muscle repair superstar in wholegrains too. Oats, spelt, wheat and bulgar wheat are great sources of protein and you can easily add these ingredients into
How much carbohydrate and protein should I be eating? Those of us who are training at regular intervals require protein in greater amounts and at regular intervals throughout the day. This approach is crucial for both muscle growth and repair, and means your next meal is never far away. Bear in mind that the proportions of carbohydrate and
Post-workout Good food and drink postworkout is vital in helping your body to recover properly. It will prevent any dips in energy levels and ensure your muscles repair and grow. If you are training a couple of times a day and have less than eight hours between training sessions then try to consume carbohydrate and protein
FOOD NATION SUPPLEMENT
Example weekend meal plan (when you have more time to source ingredients and prepare meals) BREAKFAST: rich food and drinks within 45 minutes of the end of your workout. If you are training less than this, or you have more time to recover, just try and eat as close to the end of your session as possible. Endurance athletes who have high-energy needs may find it useful to spread their daily food intake over a series of small meals or snacks. Well-timed snacks may help prevent hunger or energy drain over the day and help ensure you have adequate energy for all training sessions. This approach can also help to prevent overeating during post-workout meals. Hydration Being poorly hydrated can have a major impact on your level of performance. Drinking tap water regularly throughout the day and ensuring you start any training session well hydrated is incredibly important. The amount of water you need to drink during training sessions depends on how much you sweat and can vary from person to person. Environmental factors along with the length, time and intensity of your sessions will also influence how hot and sweaty you get. In cold weather, some athletes forget about the need to hydrate properly, thinking their lack of sweat means they’re ok. However, sweat losses can still be substantial and this can lead to impaired performance, especially if this is allowed to accumulate over a number of sessions. So no matter how cold it is outside, don’t forget to keep the water flowing. Tap water* is perfectly ok for the majority of exercise for up to about 1 hour. But for longer endurance exercise sessions lasting several hours you might benefit from a carbohydrate, electrolyte-containing sports
drink. These can help maintain energy levels and the electrolytes (mineral salts such as potassium and sodium) can help to replace salt lost through sweating. They also tend to have a very similar composition to that of your body fluids meaning they are absorbed as fast as or even faster than water and provide a good balance between rehydration and fueling. *We think tap water is the winner when compared to bottled water. Bottled water isn’t ‘healthier’, tap water doesn’t put a dent in your wallet and it doesn’t hurt the environment. Sports Nutrition and Dental Health If you are using sports drinks or energy gels or bars then an important area to also consider is your dental health. A recent study by The Centre for Oral Health and Performance found that the oral health of pro footballers is poor and impacting negatively on wellbeing and performance. Of the 187 players who took part in the study, a whopping 53% had dental erosion and 5% moderate to severe and irreversible gum disease. The fi ndings, published in the British Journal of Sports Medicine, backs up previous research which showed striking levels of bad teeth in athletes competing in the London 2012 Olympic Games. Frequent consumption of sugary and acidic foods during training is one of the primary concerns, potentially accounting for tooth decay and erosion. Get around these issues by using a straw with your drinks or chewing sugar-free gum. When you chew gum, your mouth produces saliva, which neutralises the acid in your mouth before it can damage your teeth.
Poached Free-Range Eggs on Wholegrain Toast with Stir Fried Chard (or Spinach), Chorizo and Cherry Tomatoes or Organic Porridge Oats, Organic milk, Chopped Banana and Grated Apple or a handful of frozen Berries
LUNCH:
Home-made Smoked Mackerel Pate** on Whole-grain Toast. Serve with Pickled Beetroot and Green Salad. or Smoked Salmon** and Bulgar Wheat (or Quinoa for a gluten-free option) – Lots of freshly chopped parsley and coriander, spring onions, chopped tomatoes and lemon juice. Serve with slices of delicious Smoked Salmon. ** Try to buy sustainably sourced fish, look out for the Marine Stewardship logo and check out: https://www.msc.org/cook-eat-enjoy/fi sh-to-eat
DINNER:
Butternut squash, Free-Range or RSPCA certified chicken, Tomato and Leek Stew served with a Jacket Potato and steamed Broccoli or Sweet Potato, Lentil and Coconut Curry served with Brown Rice
TRAINING SNACKS & DRINKS:
Remember the power of Fruit and Veg! Fruit, vegetables and the ideas/recipes listed overleaf are great fast fixes for maximal nutritional value. Fresh and frozen fruits are great sources of concentrated carbohydrates for endurance athletes, brilliant at delivering energy for training and fuel for recovery. The vitamin and mineral content has a vital role to play in maintaining health and well-being. They help optimise exercise performance during periods of heavy training and recovery following strenuous exercise. These nutrients cannot be synthesised by the body so it’s essential that you consume a diet rich in fruits and vegetables to support daily training and recovery from training.
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Do It Yourself Recipes We have put together some sports nutrition DIY recipes which are quick, easy and will save you lots of money compared to the processed and expensive alternatives found on the high street.
Isotonic Drink
Maybe the easiest recipe in the world! This will also save you loads of cash; just think how much a bottle of Lucozade costs. Two options: 200ml concentrated squash 800mls tap water or sparkling water ¼ teaspoon of sea salt or 500ml fresh fruit juice 500ml tap water or sparkling water ¼ teaspoon of sea salt We prefer the second option as it counts towards one of your five a day.
Recovery Drink Oat, Fruit and Seed Energy Bar
Ingredients 100g soft brown sugar or light muscovado sugar 100g unsalted butter 100g tahini or high quality peanut butter 100g honey Finely grated zest of 1 orange Finely grated zest of 1 lemon 200g porridge oats (not jumbo oats) 130g dried fruit such as sultanas, chopped apricots, prunes or dates, either singly or in combination 150g mixed seeds, such as pumpkin, sunflower, poppy, fennel and linseed • Preheat the oven to 170C/gas mark 3. Grease and line a baking tin, about 20cm square. • Put the butter, sugar, tahini/peanut butter, honey and grated citrus zests in a deep saucepan over a low heat, leave until melted, stirring occasionally. • Stir the oats, dried fruit and three-quarters of the seeds into the melted butter mixture until combined. Spread the mix evenly in the baking tin, smoothing the top. • Scatter the remaining seeds over the surface and drizzle with a little extra honey. Bake for about 25 minutes so it is golden in the centre and golden-brown on the edges. This cuts much better when cold so leave it in the tin to cool. Then turn out and cut into squares with a sharp knife. These bars should keep for 5-7 days in an airtight container. This is a great snack to wrap and Clingfilm and stash in the back pocket of your cycling top.
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Smoothies are great recovery drinks for endurance athletes. Ingredients 1 small banana 2 prunes or dates (optional) 1 handful of fresh spinach 2 handfuls of frozen blueberries ½ a cup of organic milk (or substitute with almond or coconut milk) 1 tablespoon porridge oats Peel the banana and place everything into a blender. Blend until smooth. Simple.
TRAINING
TRAINING TIPS
Bootcamp in Your Back Garden Working out from home in your back garden is something that motive8 specialises in with our home-based Personal Training services. Many people find that having a trainer visit them at home saves a great deal of time during a busy day and helps make a consistent workout routine possible around work and family life. If you don’t have your own trainer, or would like to add an extra workout in between visits from your trainer, creating a bootcamp style session in your back garden is something that you can do with very little equipment. In fact, all you need to ensure is that you have a safe surface to train on and a clear space.
SLALOM JUMPS
• Perform jumps side to side over a small low level obstacle, such as your garden hose • Jump with the feet together and use the arms for momentum • Complete 30 seconds worth of jumps before resting
WALL PUSH UP
PREPARATION
• Remove all garden tools, and objects that could cause injury • Remove all items that could break if knocked over e.g. plant pots etc • Check the surface such as paving slabs that can become slippery with morning dew and rain • Check surroundings - avoid training near thorns and protruding foliage
WARM UP
Depending on the space you have in your garden, you could warm up with a light jog around the perimeter, working continually for 5 minutes or until you break into a very light sweat. Even better, use a range of dynamic exercises to warm up. For example: • Bodyweight squats 2 sets x 12 reps • Windmills 2 sets x 30 secs • Arm Swing Squats 2 sets x 12 reps • Lunge with twist 2 sets x 5 per side • Knee to chest (and hug) 2 sets x 5 per side • Heel Flicks 2 sets x 30 secs • High Kicks 2 sets x 5 per side
BOOTCAMP CIRCUIT ROUTINE
STEP UPS
Not everyone enjoys getting face down for push ups when outdoors, but there is no excuse not to be working those chest muscles! • Lean against a wall or chair supporting the body with the hands and bent elbows • Push away from the wall or chair using the arms straightening at the elbow • Progress to performing the same movement, but take the feet further away from the wall or chair
• Using a sturdy low level step in the garden work, for 40 seconds walking up and down to and from the step • At 20 seconds, switch your leading leg. • Work with intensity causing the heart rate to become elevated and the breathing to become deeper • Progress by stepping up to a higher level step, such as a garden bench
WALKING LUNGES
• Use the length of your garden to perform walking lunges, focus on taking a long step out in front and dropping the back knee down to about 1 inch from the ground • Step straight through and repeat on the next leg. Place hands on hips throughout each step • Complete 12 to 20 steps before resting • Progression; if you have a long garden, try and get to the end and back, without rest!
HIGH INTENSITY SPRINTS
• Between two points spaced at 5m perform 5 high intensity sprints • Take a 30 to 40 second rest and then repeat • Touch each of the points before turning back to complete the next sprint • Progress to make it more difficult by adding in additional reps • To enhance your training experience, adding a few small pieces of equipment can really create variety in your workout. Equipment such as medicine balls, a skipping rope, some light dumbbells, an exercise mat and a powerbag will be really useful as they are versatile and easy to store.
HOW TO ENHANCE YOUR BACK GARDEN BOOTCAMP JUMP SQUATS
• Coil your garden hose into a circle on the floor (aim for around 60cm in diameter) • Stand in the middle and perform a full squat and explode into the air with a jump. Aim to land accurately in the middle of the coiled hose and then repeat • Perform non-stop for 12 jumps or 30 seconds before resting • Progress to jumping in and out of the coil from side to side or forwards and backwards
BENCH DIPS
• Sit on the bench and place your hands on either side of your hips • Slide your bum forward off the bench, supporting yourself with your hands • Bend your elbows, taking your upper arms just about parallel to ground, then return to the start position. Lower back must stay close to the bench • Aim for 12 reps before resting
• Invite a friend or two around to workout with you • Include some basic equipment in the circuit such as dumbbells for walking lunges or squats with a powerbag • Increase the number or reps or duration of the sets being performed • Remain open-minded to change something each time you do the workout i.e. instead of squats, perform jump squats or instead of slalom jumps, perform speed skaters (lateral jumps).
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As the scope and scale of the gyms and spas we install continues to advance, so too do the supporting perks that residents get to enjoy. Golf simulators, cinemas and treatment rooms are just some of the items we are also asked to coordinate and are fast becoming a pre-requisite for very high-end residential developments.
AWESOME EXTRAS
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EXTRAS MONTAGE COACHING
A New Manager for the motive8 Coaching Team A few weeks back I was given the news that I would be taking over the coaching department and this got me thinking; what is it that I stand for, what drives me to do what I do? I came up with the following:
‘Sport and physical education is fundamental to the early development of children, through participation in sport they learn; Honesty, team work, fair play and respect for themselves and others. These aspects of PE and sport highly impact on a child’s social and moral development. They learn the importance of setting and achieving broader goals and living a healthy life.’ Therein lies the importance of young people participating in sport. I have always been a very active person and have been guided by my parents to participate in as many sports as possible. I looked up to all my coaches in absolute awe and admiration, also giving them a little bit of a hard time along the way but never did I think I could be one of them one day. Dance was the one, the one that I chose to put everything into above all the others. I went to college and then to university to study dance, which is where I discovered my passion for choreographing and teaching.
My journey began with motive8 in 2011 - I starting off coaching cheerleading and dance sessions. As time went by I was introduced and trained in other areas of sport which allowed me to take on more coaching hours. After a restructuring of the department I became head coach at St Johns the Baptist school and joined the management team which brings me to now. I have been very lucky to continuously develop in a company that stands for the same things that I do and love working for. I am looking forward to developing further as the coaching manager and learning more along the way.
My Mission; “To deliver the highest standard of sports coaching to our schools, colleges and professional sports organisations, thereby building a department that can successfully deliver a combination of meaningful sports education and effective motivation. To build my team through the growing demand with passionate knowledgeable sports coaches to inspire and motivate young people who with me will work actively towards the future of sport.” Naomi Smith, motive8 Coaching Manager
Kids’ Fitness Tip
G e t 60 m in u te s of p h ys ic a l a c ti in eve ry d vit y ay. If yo u c a n ’t d o it at once , b a ll e a c tive in sho s p u rt s th ro u g h o u t th rte r ed O u r fu n fi ll e d e n e rg ay. e ti c fo otb a ll a n d gym n a st ic s h o li d ay c amp id e a l p la c s a re th e e to st a rt!
New Term New Look We are proud to present the new look coaching team! Over the past year hard work has been put into upgrading and improving the coaching department’s uniform to come in line with the rest of the company as well as provide coaches with a fresh new look. It was something that had been in the pipeline for a while. The new uniform was a collective design between Serious Stuff, a local clothing provider, and motive8’s
coaching manager. We decided to go with mainly black with coaching blue. Each coach received a new jacket, polo shirt, under armour, leggings, shorts and tracksuit. We believe that our staff should always look their best, as this promotes a professional appearance when coaches are at our schools and clubs or visiting clients. New Year and a new professional look!
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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.
Do Not Disturb There’s always one person in your life who needs to take a moment away from all of life stresses and dedicate themselves some all-important ‘me time’. Who knows, that person may be you! Do Not Disturb is the perfect recuperation collection to treat your skin, body and soul in a set of
RATING
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miniatures. The set includes ‘Quietude’ a calming mist to reduce stress and tension, aiding peace and calm. ‘Sugar Buff’ a Mediterranean inspired body scrub to invigorate, rejuvenate and exfoliate your skin. ‘Duvet’ a firming body cream with antiageing benefits to firm, tone and smooth your skin. ‘Drift Away’ a massage oil and body oil in one,
which can also be applied to a bath as well as directly to skin – a great antidote to stress and overtiredness. ‘Repose’ an aromatherapy resting cream, also known as a ‘good night’s sleep in a jar’, and last but not least a petite lavender scented ‘Do Not Disturb’ pillow. The ultimate ‘me-time’ gift for guys, girls and couples.
PRODUCT REVIEWS
Water Bottle with Infuser 800ml
RATING
It is recommended that we drink 2 litres of water per day - for many of us that is not the easiest task to complete, with busy lifestyles, or just the general dislike with the lack of taste. No matter what age you are, this water bottle with a fruit infuser compartment is a great way to introduce an abundance of flavour and vitamins by adding fresh fruit to the bottle. The infuser compartment can also be used to chill your water by adding ice cubes.
RATING
Supaflex Power Bands Are you looking to strengthen and tone your body in the comfort of your own home? Look no further than the Supaflex power bands to enhance your workout. With their multi-purpose technology the Supaflex power bands can be used for rehabilitation, strength training, speed training, agility drills, and more. Whether you are a beginner or an expert in using resistance bands, these are suitable for all as they are available in a variety of resistances; including light, medium and heavy to adjust the intensity of your workout. Why not add power bands to a couple of kettlebells and attach to a barbell to challenge yourself?
My Goodness My Goodness is back by popular demand! It is a nice, simple moisturiser, airy and light in texture and absorbs well into the skin. We recommend this product for both men and women to use on the face as a daily moisturiser. It is also great for frequent use, as a top up during the day or for an end of day pre-bed moisturiser. Its light fragrance makes it an unobtrusive option for the skin.
RATING
Platinum Club Core Foam Roller Fed up with cheap rollers losing their shape or being too hard? Try the Club Core Foam Roller, manufactured from closed cell PE Recovery Memory Foam – not the usual polystyrene foam. Indents made from knees for example, will ‘recover’ within 24 hours. Easy to clean and will not absorb moisture. Available in sleek Charcoal/Platinum or Blue.
RATING
Shoe Light RATING
As the winter months draw near, exercising in the dark is something that many of us become inclined to do to keep active while daylight hours become short around a working routine. New to our shop is the m8 shoe light, ideal for walking, running, and cycling in low-light environments, promoting a safer workout for you and awareness for others. Stay visible with the m8 shoe light.
“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 2015 M8: LIFE 21
A Day
Life
IN THE
Sarah Cleland-Smith is Joint Owner and Operations Director at motive8. Her keys roles are split between winning new business and overseeing the operational side of our fully-managed gym and spa facilities.
6:30AM Out of bed for a quick training session, that’s if I haven’t got a session with our Head Trainer Shawn Mullix later in the day.
7:30AM
Breakfast meeting with the Management team to review current operations, new projects and discuss things going on in the business. We have a great local café which does poached egg and avocado on toast – a great way to start the day!
9:30AM Touch base with the Office Manager to check on what is happening today in the office; the mornings are often busier since the coaching team is in doing their admin before they shoot off to the primary schools we work with to coach the children at around 12pm.
10:00AM We have a tender document to write for a new project so that keeps me busy for a few hours! I have several members
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motive8’s Joint Owner and Operations Director
We have a great local café which does poached egg and avocado on toast – a great way to start the day!
In to the office to catch up on e-mails ahead of a busy day.
8:00AM
SARAH CLELANDSMITH
of the team working on this to ensure that all departments that will be ultimately involved in the delivery are up to speed and happy with how we are approaching the project.
1:00PM Quick bite to eat and then a review of a new project coming on line with motive8 MD Nick Sadler to ensure we have fed back any queries or concerns to the client. Our aim is to ensure the facility can be operated in the most safe and effective way for the client and the end users.
2:30PM Head in to town to meet a client and review our current service offering. On the way there or back I try to pop into one of our sites to do a spot check and also to touch base with staff – I like to meet our whole team as much as possible, although it gets trickier as we grow!
6:00PM Back to the office to follow up any urgent actions from the day and assign tasks to the team on all actions.
7:00PM Plan my tasks for tomorrow.
8:00PM Home, food, sleep. I would say repeat but each day for me is different – tomorrow I have a 7:30am meeting on site with a client and am planning to visit 3 of our sites. Tomorrow evening we have an event for the members at one site giving Temple Spa treatments, the opportunity to try out all of the gorgeous Temple Spa products, PT taster sessions and classes. It is a great way for us to meet the members and get feedback on their user experience. I love the variety of what I do!
A DAY IN THE LIFE HEAD TO HEAD
TECHNOGYM VARIO
vs
OCTANE FITNESS XT ONE
Great pieces of equipment that enable home or gym-based training to improve sport & performance
Technogym’s Excite+ Vario follows your stride and adapts automatically to your movement pattern, enabling you to enjoy a broad range of exercises from the first step. SELF-STARTING SYSTEM (PATENT PENDING) Excite+ Vario features a self-start device to avoid potential pedal blocking when you begin to exercise. You’ll be able to freely adapt to your movement preferences, and have a varied workout by making the most of the 0-83 cm (0-33”) stride length range. NATURAL TRAINING EXPERIENCE Whether you prefer a step workout, a brisk walk or an energetic run, you are free to adapt your stride length in a very natural way. Excite+ Vario is so versatile that it adjusts to your stride, instead of you needing to adapt to the equipment.
personalised training experience, also incorporating countless digital entertainment options and connectivity.
INTERACTIVITY With intuitive, tablet-like interactivity, UNITY™ enables users to enjoy a
running, hiking and climbing. TOTAL BODY TRAINING No more trying to pick and choose from all the different adaptations of an elliptical – this one does it all in one compact footprint. This ultimate multi-tasker delivers valuable results for members and is CROSS CiRCUIT compatible delivering an even more versatile way to workout.
FAST TRACK CONTROL Fast Track Controls enable safe and simple adjustment of equipment settings while training. No need to interrupt workout, no risk of adopting an incorrect posture.
COORDINATION-FREE START UP Coordination free experience, with initial fixed stride to ensure the safety of all users.
TOTAL BODY TRAINING Users can choose between a total body workout, engaging upper and lower limbs, or a specific lower-body session, by placing hands on the lateral supports or holding the central handle bars.
NATURAL TRAINING EXPERIENCE Using Octane’s SmartStride technology, the XT One automatically adjusts stride length to replicate walking, jogging, running and moving backwards.
DIMENSIONS:
DIMENSIONS:
TRAINING MADE EASIER Replaces all adaptations of ellipticals and non-elliptical modalities in one machine, with an electronically adjustable incline and stride length.
TOTAL NUMBER OF PROGRAMS 23
LENGTH 1940mm WIDTH 730mm
TRAINING MADE EASIER Biomechanical design optimises user posture and movement trajectories. This balances workload distribution leading to a reduction in perceived effort, whilst maintaining calorie expenditure the highest in its category.
The Octane Fitness XT-One is the all-in-one machine that lets users move any way they want and target different muscles for customised effectiveness.
HEIGHT 1700mm WEIGHT 200kg TOTAL NUMBER OF PROGRAMS 15 HR MONITORING Double Hand Sensor, Telemetry (chest band and transmitter not included)
LENGTH 1910mm WIDTH 840mm WEIGHT 180kg
HR MONITORING Digital contact heart rate sensors plus wireless compatibility.
INTERACTIVITY Octane’s standard or Smart Consoles can be combined with a personal viewing screen for the ultimate userfriendly experience. QUICK START CONTROL Users can replicate a range of motions with a press of a button, with quick start programs available for walking,
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GOODMANS FIELDS
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As the latest of our fully-managed spa facilities, Goodmans Fields is a shining example of how residential fitness provision has developed, particularly over the past five years.
RESIDENTIAL GYM MONTAGE
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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.
10
YEARS OF GYM DESIGN m8group.co.uk/blog
Since motive8 was incorporated 15 years ago, we’ve seen some pretty big changes in the Gym & Spa industry over that time. As fitness trends have progressed, so too has the equipment and spaces that we use in order to achieve our training goals.
5
5
HEALTHY REASONS TO DRINK COFFEE m8personaltraining.co.uk/m8-blog/
Any true coffee fan would agree that coffee isn’t just coffee. I’m Italian, we love good coffee… the smell of it when you wake up in the morning… But there are great differences between, say, espresso, filter coffee, instant coffee… and there may be great differences in the health-promoting effects. The latest wave of scientific evidence brings a wealth of good news for coffee lovers.
10 GREAT USES FOR PROTEIN POWDER m8personaltraining.co.uk/m8-blog/
Protein powders can be used in a number of ways to change up the foods you are eating and of course boost the protein intake throughout your daily nutrition. The uses of protein powder can go way beyond just popping a couple of scoops into your shaker and swigging away…
WAYS TO MAXIMISE SPACE IN OFFICE GYM DESIGN m8group.co.uk/blog
Where there’s a will to workout there’s always a way – even in the tightest of office spaces. Designing a gym for an office can be challenging, especially when space is a precious commodity. With careful planning and realising the full potential of the room, there are lots of design options that can make a small space a real success.
SUMMER IS OFFICIALLY OVER… BUT HIIT CAN KEEP YOU FIT THIS WINTER! m8personaltraining.co.uk/m8-blog/ With summer over and winter well on its way, it’s no surprise that most people are now looking at the busiest months ahead. Time is very precious and getting sessions in at the gym is looking harder and harder. Or is it? Well, you better believe it and it’s called HIIT (High Intensity Interval Training).
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FIRST LOOK
Corporate Wellness
How motive8 Can Improve The Health and Wellbeing of Employees Training, Aerobics, Zumba, Running Clubs and many more.
Health & Wellness Seminars/Workshops
Did you know that absenteeism through ill health costs the UK economy £100 billion per year? In 2014, 40 million work days were ‘lost’ due to work-related injuries and illness. motive8 is working with a number of companies across the UK to help lower these costs and improve productivity in the workplace. Our services include:
Wellness Groups
Our Wellness Groups are hugely successful, focusing on improving employee wellbeing through educating them about: • Healthy eating • How to exercise effectively • How to fit exercise and healthy eating into a busy lifestyle
• The impact of healthy eating and exercise on diseases such as high blood pressure, diabetes, etc. Everyone who attends the group is encouraged to complete a weekly food diary which is analysed and feedback provided by a motive8 Trainer. There is the option to be weighed and measured on a weekly basis. This group can be held as a 12 week programme or as a weekly in-house programme.
Classes
Classes can be held in a meeting room or, if you have available space, in a suitable outdoor space. All classes are held by fully qualified instructors and can include Yoga, Pilates, Circuit
Do It In 12 Do It In 12 is a brand new personal training program that guarantees a fitter, leaner, healthier you in just twelve weeks.
Health and wellness workshops and seminars can be held as a one-off workshop or as a scheme of weekly workshops over the course of 4 weeks. Topics include: • Postural Workshop • Healthy Eating Seminar – including how to eat healthy at work • How To Fit Exercise into A Busy Schedule Workshop • Reducing Stress and Improving Productivity Seminar
Health & Wellbeing Consultations
Our health and wellbeing consultations are specific to individual employees. Employees pre-book a 15 minute time slot with a qualified trainer who will then answer any specific questions
As part the program you will receive: • 2 x personal training sessions per week designed with you and your goals in mind • Your own bespoke programme to follow in the gym when not with your trainer • A personalised daily nutritional plan – each meal is carefully planned based on your likes and dislikes • Assessments performed every 2 weeks to make sure you are on track to achieving your goals • Your training and nutritional plans are updated every 4 weeks to ensure you are on the road to success
they may have about their health, fitness or nutrition. They are given tailored advice in this 1:1 session which is designed to improve the health and wellbeing of the individual.
Postural Assessments
There is an increasing amount of people suffering from workrelated injuries or low back pain due to poor posture. We offer three packages to help improve posture and alleviate low back pain and other aches and niggles. • The 90 second Postural Assessment • The 45 minute Postural Assessment • The 60 minute Programme For Low Back Pain Sufferers If you would like to speak to a member of the team about corporate wellness at your organisation, please call 020 8481 9700.
• Weekly reports about your sleep and diet to optimise your results • Weekly support from your personal trainer to make sure you’re staying focused to Do It In 12 Do It In 12 is not a quick fix; it’s a lifestyle makeover that will continue to deliver results even once the twelve weeks have passed.
Whatever your goal, we guarantee that you’ll Do It In 12. WINTER 2015 M8: LIFE 27