Set your nutrition levels through the roof Learn how to mix certain foods together
Sort your life out
Win e An alpin
h t l a e h break
Get to grips with natural movement
A functional challenge for your class
How to stick to those new year resolutions
And other expert predictions for 2010
You can tell a lot by the shoes I wear When Iâ€™m up for a night on the town. Or an hour pounding the pavement. My running shoes have to fit perfectly, look good and feel great. After all, my feet deserve a bit of luxury too. And not just some of the time, all of the time.
adiSTAR Ride Because every runner is different
ÂŠ 2009 adidas AG. adidas, the 3-Bars logo and the 3-Stripes mark are registered trademarks of the adidas Group
IMPOSSIBLE IS NOTHING
december/january 2010 | instructor diary | 3
instructor diary Desire, dedication and discipline Just 17 years old, and already a business owner with a list of fitness qualifications to his name – where does this reader’s passion come from and what are his thoughts on the industry?
Name: Sachin Premji Occupation: student, Schwin cycle instructor, personal trainer and owner of SPFitness Based: Middlesex How it began The importance of health and fitness was embedded in me from a young age – growing up as an elite badminton athlete, I was constantly pushed to be the best I could be. I won over 125 trophies in all sporting areas including badminton, volleyball, football, tennis, swimming and table tennis, but then I got injured which put a stop to competing. I now spend some of my time training disabled children in badminton which I actually find far more rewarding.
The industry I became a qualified fitness instructor at the age of 16 and now, at 17, I am qualified in indoor cycling, vibration training, health advice, nutritional advice and weight loss. I also run my own personal training company, SPFitness – a company designed to cater for weight loss at all levels. It was the success of my brother’s PT business that drove me to start my own. Constantly seeing the enjoyment he got out of personal training and his fully booked schedule is what inspired me to exceed his standards.
It’s not all easy
For a young trainer such as myself it was initially difficult starting out in the industry, but I learnt that you need to become associated with a positive reputation. Although many people are unsure whether or not to book sessions with a new face, it is critical to make them all feel comfortable. Easing them into my sessions and keeping them prepared for each new challenge ahead seems to be the key.
My success within this industry is just down to perseverance really. I’ve learnt that it’s important to promote yourself effectively, as well as undergoing continued professional development. You need to educate your members and clients about the benefits of exercise and train them correctly and effectively, while keeping up-to-date with the goings on in the industry. If I play the game right, I hope the rewards will come.
A juggling act
The balance between social life, college and working in the industry is a hard task – my schedule is split into training clients three nights a week, along with instructing two indoor cycling classes back-to-back another night. On top of this, I study a sport and excellence diploma at college full time and aspire to go to a top university and study sport and exercise science when I’ve finished. It’s tough juggling this many activities but so enjoyable.
It has become clear to me that there are many flaws as well as positives. I’ve observed personal trainers who refuse to talk to anyone who isn’t a potential client and then they wonder why they don’t get many. Likewise, I see some who feel the need to liaise among the “muscle bound” weights section in the gym, not paying a hint of attention to people who actually need the help. I can clearly see the industry growing in the near future, especially with 2012 around the corner – the need for physical activity in everyday life will become more and more essential.
Do you have a story? Have you had a struggle getting to the top? Did something funny happen in your class? Got some advice you want to pass on? Whatever it is, email it to firstname.lastname@example.org with a good-quality photo and you could feature in a future instructor diary.
4 | contents | december/january 2010
12 | Are exercise equipment devices lying? We unpick the science
16 | Medicine ball madness A workout for your conditioning class
20 | Are you on the right TRX? How you can reap the benefits
22 | Training children with autism Training tips from an exercise specialist
24 | Success through marketing
fter many editorial huddles and discussions, I’m pleased to present some great new regulars this issue, as well as the usual inspiring features. Exercise to music is new to the scene on page 10, bringing you a taste of something you can’t live without. We’re also pleased to have award-winning group ex instructor, Maureen Hagan writing a new regular – last word – on page 58. The instructor diary has had a makeover, as you may have seen on page 3, and Jayne’s soapbox has turned into Jayne’s say (page 38). We hope you like all the new additions. If you let us know what you think, you could be in with a chance of winning a fab prize (see page 9 for more details). We’ve got a fantastic selection of competitions for you this time round – for your chance to win a stay at a health retreat in the Swiss Alps, get flicking to page 29. Fancy being a model? Want to get along to TriLive or the British Leisure Show? Win a Freedom Trainer or a day at boot camp? Check out how to win on pages 37 and 39. The FitPro team has been out and about meeting people from the industry and taking part in fitness and sporting events. Special mention this time goes to Beth, Jay and Lolita who joined Access Sport’s Phil for the Action 100 bike ride from Bristol to London, riding over 100 miles each. Well done guys. As 2009 draws to a close, six industry experts have come together (page 32) to give you a round-up of the year, and to look forward to 2010. They review the trends they’ve seen, and give you their thoughts and suggestions for developing your career. I hope you’ve made some New Year’s resolutions – one of mine is to do more of the sports and activities I really enjoy, rather than doing the same thing over and over again. It’s not too late if you haven’t made any though, as you can check out Pete Cohen and Susan Cass’s tips to sorting your life out on pages 42-43.
Helen Jones Editor
Discover how you can beat the bad times
25 | Spruce up your circuit Liven up your sessions without high-tech gear
27 | Wild fitness A practical guide to natural movement
as seen on the cover
28 | Selection box Last-minute gift ideas
32 | Back to the future
as seen on the cover
A review of the year
42 | Sort your life out
as seen on the cover
Get your lifestyle in shape with our experts
44 | laughter yoga Discover this new stress reliever
46 | Eating for the urbanite Nutrition tips for busy clients
48 | The cohesive food strategy Eat certain foods together for more nutrition
as seen on the cover
50 | Recipes Festive food that won’t pile on the pounds
Regulars 03 | Instructor diary 07 | News 08 | Letters 10 | Exercise to MUSIC 31 | Member resource 38 | Jayne’s say 58 | The last word
Freebies as seen
29 | WIN a health on the cover retreat stay 37 | Be the face of miracle box 39 | Giveaways
december/january 2010 | contents | 5
Tony Lycholat This issue: using coaching cues in the gym
For references, please visit www.fitpro.com/references
There’s an interesting bunch of people in the university gym where I train. One of the guys is studying for a PhD in neuroscience and is particularly interested in neural adaptations to training. With this being a longstanding favourite topic of mine, the rest intervals between sets can sometimes become considerably elongated as we talk nonsense about what he or I have recently read or researched on the topic. One recent paper we discussed commented on the fact that strength-trained athletes could activate more motor units (or amount of muscle, if you like) than an untrained individual.1 Where we decided (somewhat arrogantly, perhaps) the research fell down, was that an untrained person often had no idea what they were really trying to do when performing a given exercise. In my own coaching, I have seen the considerable benefits gained when you teach an athlete to “see” what their muscles are doing and how they best “switch” muscles on and off within a given exercise or technique through appropriate cueing and visualisation techniques, allied to an educational/body awareness programme developed over time. The question, I suppose, is whether a strength-trained athlete had also learnt to do this (possibly having been coached in this manner), with this experience enhancing their neural drive. What we then discussed, joined by another of our regular rabble – an engineering PhD student – was the absolute importance of the minimum possible correct coaching cues when learning a new exercise. Too much input (words or images) or input at the wrong time was likely, we thought, to interfere with attention and processing time. So a constant stream of well-meaning instructional words could quite easily become background noise, resulting in no positive change to the execution of the exercise or skill being learned. As is often the case, we then returned to our respective exercises. A discernable period of quiet followed, although no action took place. Bizarrely, and as one, we all started our next set at the same time. At the end of our respective sets, we all burst out laughing, since we realised that we had all worked quietly through our own precise coaching cues, had visualised and “seen it perfectly” and done the best set of that exercise, despite it being the last. Or was it just the long rest between sets?
6 | contributors | december/january 2010
Tony Lycholat Research update p12 Tony is a coach, coach educator and high performance scientist, with degrees in sport science and sports medicine. He has worked with Olympic and elite professional sportsmen and women for over 25 years, and has been the technical editor at Fitness Professionals since 1993.
Our contributor panel contains the finest in the industry. We use only top experts to bring you the latest research and thoughts on training methods, exercise science, psychology, business skills, nutrition and health. Here are this issue’s big names.
DR Tara Finnerty
Medicine ball madness p16
Specialist training p22
Jayne’s say p38
Greg is an international freestyle presenter, with experience in over 20 countries. He has appeared on numerous DVDs and has been part of eight highly successful UK tours. He is also a freelance consultant and partner of GRAVITY UK, the exclusive distributor for GRAVITY equipment and programming in the UK and Ireland (www.gravityuk.net)
Under the spotlight
Tara is an experienced educator, researcher and consultant, and co-founder of Savvy Kids, a healthy lifestyle programme for children. She has a first class BSc (Hons) in sports science and health, and recently completed her PhD investigating the diet and activity patterns of young people in London. Tara is also a qualified teacher and a practising sports injury therapist.
Jayne has had a huge impact on freestyle fitness in the UK. A regular Spring Convention presenter, she is also a former Fitness Leader of the Year. She is the creator of Freestyle Fitness Yoga and director of Group X Training Ltd (www.groupxtraining. com), which provides ongoing training through national tours, online courses and DVDs.
Fiona Bugler Spruce up your circuit p25 Fiona joined the fitness industry over 10 years ago and is a keen ultra and marathon runner. Following a long career in health and fitness journalism, she took several qualifications including Level 3 advanced instructor and personal trainer. She is now co-owner of The Running Inn (www.therunninginn.co.uk) which holds fitness holidays and personal training sessions.
Pete Cohen and Susan Cass
Q AND A
Sort your life out p42
How do you keep clients coming back again and again? It helps to visualise the end result – whether it’s a slimmer client, a faster runner, or someone on the top of a mountain (one of my crazier client’s next adventure) – and then I can get on with making it happen. I’ve got 100% faith in what I’m doing and I get results. My ethos is that whatever your starting point, you can always improve, learn and enjoy the process of doing it. I genuinely love what I do – how else could I drag myself out of bed at 05:30 every morning?
Pete has been the resident life coach on GMTV for the past six years and is also the author of several best-selling books. He is a motivational speaker and business coach and the creator of a unique weight-loss programme. Visit his website at www.petecohen.com. Susan Cass runs a London-based personal training and fitness consultancy company (www.wellness-advisor.com)
The cohesive food strategy p48
What a year p58
Teresa is a nutrition expert with over 16 years’ experience in the health and fitness industry. She has worked as a freelance nutritional therapist and fitness instructor, as well as a college lecturer and assessor. She is also the founder of Green Apple Nutrition, offering solutions for a healthy diet and positive mental attitude (www. greenapplenutrition.co.uk)
Maureen is an awardwinning group fitness instructor and programme director, and a recognised fitness and wellness speaker and author. She has been teaching fitness classes, training instructors and trainers, and presenting at fitness conventions around the world for over 25 years. Maureen is also a licensed physiotherapist and anti-ageing specialist.
Jayne Nicholls, Greg Sellar, Maureen Hagan and Pete Cohen will all be appearing at Spring Convention 2010 – book online at www.fitpro.com/convention10
december/january 2010 | news| 7
Don’t miss 11jan
January and February’s places to go and people to meet
Sign up for Race for Life
The 2009 series was the biggest yet with over 700,000 women taking part. On 11 January entries open for the 16th Race for Life, so it’s time to get your female friends and family together to walk, jog or run the 5k course and help raise money for Cancer Research. Race for Life events take place at over 230 venues across the UK from May-July. To sign up, visit www.raceforlife.org
The Diet & Fitness Show
Congratulations to boxer David Haye, who defeated Nikolai Valuev in Germany on 7 November to become WBA heavyweight world champion. Pundits had predicted a “David and Goliath” bout, but Haye still scooped an historic victory on points despite Valuev’s extra eight stone and nine inches. Well done to David, Adam and the rest of the Hayemaker and Outbox™ team.
Get along to The Diet & Fitness Show at Olympia, London for ideas and motivation to kick start your healthy New Year. Try out the latest fitness equipment, join in with an exercise class, watch a cookery demonstration or just pick up some freebies. To book advance tickets, visit www.thedietshow.co.uk
International Fitness Week Hydrospin®
International Fitness Week is about encouraging people to try different ways of exercising and finding what works for them, so you or your business could get involved. Fitness First is masterminding the campaign, with Spice Girl Mel B the face of the fitness week. Events, activities and promotions will be running throughout the world as Fitness First opens its doors to everyone. For more information, visit www.internationalfitnessweek.com
Ever imagined pedalling in the pool? Brand new to the UK, Hydrospin is a group ex class that lets you spin in the water. We all know water has a buoyancy effect, reducing the pressure on the joints, but was the class any good? Check out our review next issue.
Part of the Human Race off-road series, Merrell Tuffman is held in the breathtaking surroundings of the Pippingford Park estate in East Sussex. So if you’re looking for a new challenge – either a 10k run or a 15k run/16k cycle duathlon – this hilly race could be what you’re after. Race info available at www.humanrace.co.uk
8 | letters | december/january 2010
Inspired by what you read? Frustrated about something? Got a question? Or maybe you’ve got some advice for your fellow fitness instructors? Let us know!
Winner of £20 of ETT ER fitproshop.com vouchers
RE: Aqua – in or out? During the summer months my clients beg me to join them in the water as it’s cooler than on the poolside. I tried it once though and I hated it; I had no clear view of whether any exercises were done correctly and I couldn’t see the furthest away clients. Also, a lot of time was wasted by explaining exercises because I couldn’t demonstrate them. I won’t be repeating the experience. Shoshana Segelman, by email
RE: Aqua – in or out?
RE: Aqua – in or out?
In response to the cautious aqua instructor (October/November), I thought she might like some tips as I occasionally join in with my class. How can the participants hear your instruction? It’s very difficult to hear an instructor on the poolside anyway – even with a mike the acoustics are notoriously poor – whereas in the pool the participants seem to have no trouble as I’m so much closer to them. How can the class see what you are doing? Using visual teaching skills, such as substituting the legs for the arms will help. How can the instructor keep a check on all participants? At the centres I teach, there is always one life guard, and if I venture into the water that number increases to two. I ensure the life guards are aware of any individual who may require extra attention, and a full risk assessment is in place – the centre and myself taking joint responsibility. Perhaps Karin isn’t in this fortunate position, but if that’s the case she should ask her swim centre where the life guards are. If she has all the safety aspects covered, there’s no reason why you can’t go into the water and deliver an effective, fun class. Margaretta-Amelia Watkins, Reading
Over the years I've discovered there are so many factors to consider, including how long you've been teaching a class, fitness levels and what works as a teaching style. Safety of participants is always the number one concern; however you also want the participants to get value for money. I've found that a combination of being in the pool and on the poolside in one class is very effective. A lot of my participants like the interaction and despite the accent barriers, I can still communicate effectively. Have a big voice and develop clear hand signals for direction. It does make it hard at times to see participants, but get creative and work around that. Why not create a circle – everyone around the pool edge, two lines facing each other or small groups so they can watch each other. I'm continually making contact with every participant. As long as you’re focused and paying attention I think you can teach in the pool. Amanda See, by email
december/january 2010 | letters | 9
Onwards and upwards
09 MBER 20
f e f f e c t snoE cApfefr foErim a n c e
Seeing myself on the cover of the August/September issue has reminded me of why I’m in the industry and how much I love it – and my little boys think their mummy is famous too! My career in the fitness industry started back in 1998 after a chance conversation in my local gym with a friend who said I should go into fitness as I practically lived in the gym. Since then I’ve trained in exercise to music, fitness pilates and BODYCOMBAT TM, to name just a few. I now concentrate solely on my fitness pilates classes in the community which have been running successfully since 2004. I thoroughly love my job and it’s iDE more like a inshobby because I enjoy it so much and it fits well around sEE moRE my children. Being on the cover has got me thinking about my next qualification though – maybe personal training, or maybe I will talk my husband into allowing me just one more baby first! Dawn Parr, Cambridgeshire
R N FO UP FU LITIES E P I SHA ND AB GES A A L Learning to fly L A I loved the article Fit to Fly (October/November 2009). ORE! MUCH M AYS AND Jukari looks like so much fun. Good on theHAed for| having a GIVEAW NDOUT R | MEMBE | RECIPE go – did you get any blisters? | NEWSI’d love to teach a class like TRITION PLUS NU this – tough, but fun at the same time, and it would really get people talking. I’ve been an instructor for the past five years, teaching legs, bums and tums at my local health club, and have been looking for something a bit different for ages. I’m really inspired now and would love to know how I can go about training to become an instructor? Maria Coles, Cheshire
e c n da cus fo
Hi Maria, at the moment Jukari is still only available at the Reebok Sports Club in London, but there are plans to roll it out across the UK, so email morefun@reebok. com to find out how you can train. And in answer to your other question – luckily, I managed to avoid getting any blisters! The ed
Going barefoot I was really interested to read the Running shoes: from high-tech to barefoot article (October/November 2009). I’ve been a keen marathon runner for years, and will be running my 10th London Marathon next year! I’ve always been interested in barefoot running, so was intrigued to hear Tony Lycholat’s thoughts. Injury is a huge problem with a lot of runners, so it’s good to know how many factors there are to consider. Thanks for such an informative article, and keep up the good work Fitpro. Anna Fisher, by email
Write in and win FITPRO NETWORK
Write to Fitpro and be in with a chance of winning three issues of our sister publication, Fitpro Network*! It’s the only magazine for personal trainers in the UK – keep up to date with injury prevention and treatment, coaching, sports science and current research. We have 25 sets up for grabs. All you have to do is tell us your views of Fitpro and its articles – what you liked, what you didn’t, what you think is missing, or what we do perfectly. Send us an email to email@example.com with “FITPRO MAG FEEDBACK” as the subject. Alternatively, post your entries to Fitpro Magazine Feedback, Kalbarri House, 107-113 London Road, E13 0DA.
The closing date for this is 4 January 2010. *Must not be a current Fitpro Network member.
10 | mUsic | december/january 2010
Exercise to MUSIC
Love music? Check out the tunes to get your class moving.
FitPro’s DJ Dex’s top 5 tunes to work out to 1. Fedde Le Grande – Put Your Hands Up (For Detroit) 2. Kid Cudi vs Crookers – Day ‘N’ Nite (Club Mix) 3. Black Eyed Peas – I Got a Feelin’ 4. Dizzee Rascal ft. Armand Van Helden – Bonkers (Club Mix) 5. Lady Gaga – Just Dance (Club Mix)
Interview: Kim Williams
Can music make you run faster?
Did you ever imagine In Da Club would have been so very successful? I felt like it would be successful but I didn't think it would be as big as it was! I'm an ambitious person, always looking forward. I reassess the situation as I go, making goals for myself. Some artists have achieved more, like Eminem, but I'm comfortable having him as a sound boy. I'm around some amazing people and the energy is strong – they would be excited for me to be there as much as I am excited to be there with them.
What have you been listening to recently? I've gone back to listen to The Marshall Mathers LP by Eminem. I want to find out
what the formula was for making it such a huge success. I believe in the projects I'm working with right now like Black Magic with R Kelly, who you'll be hearing more from next year.
Tell us a bit more about your new album, Before I Self Destruct I would describe it as dark, honest and with imperfections – like the defects in my character. The response so far has been exciting. I feel like people will say this album is better than my first one – not sales wise as we are in a different economy right now – but because I'm progressing. You have to stay in competition with yourself.
What do you do in your free time? I go to the gym about five times a week – I have pretty intense workouts for about 45 minutes with little resting time. I also enjoy relaxing at home and have been going to my grandparents regularly as my grandpa had a stroke recently and it really made me think.
Describe yourself in three words A work in progress… (laughs). Three words would be “work in progress”, right?! For more information, visit www.thisis50.com, and for info on his latest movie, visit www.deadmanrunning.com. 50 Cent features on Dance Vol.11, available from www.fitpromusic.co.uk
Music is capable of increasing performance by 20%, while reducing an athlete’s perception of effort by 10%, as reported in The Times recently. Head of Brunel University’s music in sport research department, Dr Costas Karageorghis, said: “Carefully selected music can make you more efficient by reducing your oxygen uptake, erasing the pain of exercise and banishing pre-race nerves.” There are several elements involved. One is music’s ability to promote an optimal state of mental absorption that psychologists call “flow”, which is why top runners such as Paula Radcliffe use music to prepare for intense training sessions.
FP Music new release Sweat and Stilettos with Zoe McNulty Choreographer and fitness presenter Zoe McNulty thinks women should feel confident regardless of shape, size or age so… she’s put together a super sexy routine in heels! Sweat and Stilettos is great for improving tone, stability, co-ordination, cardiovascular fitness and, most of all, confidence! For all the latest instructor CDs and DVDs, check out www.fitpromusic.co.uk
The wealth of info from experienced and knowledgeable professionals has really helped me to succeed first as a trainer, then as a gym manager and now as a studio owner. Rich McKeating, Premier Training International UK
PTontheNet is the most comprehensive online education resource for fitness professionals. Membership includes • a constantly updated library with over 3,000 articles and 50 hours of audio interviews • over 1,500 exercise videos and 120 pre-made programme templates • discounts on training programmes, workshops, events and even products from our shop
5ar 6 £ a ye
Plus, gain REPs and CPD points for free Joining PTontheNet gives you full access to resources designed to improve client retention and revenue, not to mention a tailored, well-balanced curriculum plan to develop your skills and knowledge.
Join online at www.ptonthenet.com For more information, email firstname.lastname@example.org or call +44 (0)20 8586 8636.
december/january 2010 | FITNESS | 11
Exercise routines Trends Latest research
Fancy working nights? 24-hour gyms have started popping up at various locations in the UK, and it seems our industry is the next line to be driven into working round the clock. Pure Gym is one of the chains offering this opportunity for members to exercise 24/7, with chief executive Peter Roberts saying: “Similar gym concepts have been hugely popular overseas in countries such as Germany and the States.” So now the trend has landed on our doorsteps, what’s next? Group exercise classes through the night? What do you think? Email email@example.com
Are exercise equipment devices lying? Medicine ball madness are you on the right Trx? training children with autism success through marketing Spruce up your circuit wild fitness selection box back to the future
p12 p16 p20 p22 p24 p25 p27 p28 p32
12 | fitness| december/january 2010
SPOT THE DIFFERENC 500kcal! GOOD
According to a recent report in The Guardian,1 “devices on exercise machines that monitor heart rate, distance covered and calories burned are frequently inaccurate and the margin of error is often 20%”, or at least that’s the view of the trio of exercise physiologists quoted in the report. Tony Lycholat delves deeper. Little white lies?
❑ 30miles ❑ 15miles ❑ 5miles Fitpro
Ever since the first equipment manufacturer built energy expenditure estimates in to its cardiovascular equipment some time in the 1980s, it was clear that the figures used in the equipment’s software to calculate how many miles you would need to jog or stairs you would need to climb to burn off that chocolate éclair had been massaged upwards, either by mistake – or as Professor David Bassett (quoted in The Guardian) seems to think – deliberately. You can see why a few white lies might help here, since your average éclair may well contain 500kcal and to realistically expend this much energy on a treadmill means that you would have to cover a total distance of around five miles (8km): and that’s probably an hour of very brisk walking or slow jogging for almost everyone (as a handy reference, for the average person, walking or jogging a mile expends approximately 100kcal). Now, those early machines used to have a little graphic that showed that éclair slowly being eaten up as you plodded onwards. Imagine the average person’s disappointment if, after 15 minutes or so, barely a measly quarter of that cake had been devoured…
Heart-rate accuracy At least these days most cardiovascular equipment (CV) is compatible with a heart-rate chest strap and will have an in-built sensor that picks up the transmitted heart rate for display on the equipment’s monitor. As a consequence of doing this and in the absence of interference, this heart-rate reading will now be accurate (note that this is often not the case with hand-held sensors or finger “pulse” clips). However, runners who wish to equate heart rate to running speed in their training programme need to be wary. As Professor Bassett also pointed out, just because a treadmill says you are running at a given speed, that may not be the speed at which you are actually travelling. Few gyms check their treadmills and everyone who jogs regularly in a gym where there is a bank of machines will know which ones “feel fast” and upon which you set those personal bests. And, if you have calculated your training heart rates and corresponding running speeds on one machine, you may well be surprised when you do the same session on another machine. You will definitely be upset when you do that self-same session outdoors, since running outdoors is indeed that little bit more demanding than running on a treadmill. So much so, that not only will exercise science laboratories routinely calibrate the speed of the treadmill they use for exercise testing, they will usually also run the treadmill at a slight (1%) gradient to account for the advantage gained by running on a treadmill indoors compared with running outside.2
december/january 2010 | fitness | 13
CE 400kcal? TRY HARDER
Energy expenditure OK: so what about the energy expenditure (kcal) figures provided by some heart-rate monitors (HRMs) and most CV equipment? Here’s the deal. Even with all the information the HRM/gym equipment can now ask for (weight, “fitness index”, age, gender, etc.) and even if distance is measured accurately, some big assumptions are having to be made about each individual, the work done and how much energy they expend when they exercise in the energy cost calculation that is carried out. Unfortunately, the one piece of information that you would really like to have is the amount of oxygen you are consuming for the work (exercise) you are doing, since from this figure you can actually calculate energy expenditure. In the simplest of terms, for every litre of oxygen your body consumes as you exercise, you will expend 5kcal. Now, here’s a real-life example that hopefully brings all of the above to life. Having assessed a professional (non-endurance) athlete in the laboratory, I knew his absolute maximum oxygen consumption to be 3.0 litres/min. He was reasonably well-trained and quite comfortable working at 75% of this value in prolonged exercise (up to 60min). Doing some simple maths, this means that his maximum energy expenditure was equivalent to: 3 (litres of oxygen per minute) x 5kcal (1 litre/min = 5kcal) = 15kcal/min, or 900kcal/hr, and his more realistic energy expenditure if he were to work
350kcal? NO GOOD
reasonably hard for an hour was going to be around 75% of this (675kcal/hr). Now, this athlete decided to take part in a long-distance mountain hike and wore a heart-rate monitor while doing this. At the end of the hike and having downloaded the data, he proudly informed me that he had expended an average of 1100kcal for five hours. Clearly, there was no way this could be true. It transpired that this hike involved a considerable amount of scrambling/climbing and it was rather hot and humid, adding two extra confounding factors into the equation. Firstly, exercise involving small muscle groups above the level of the heart, or exercise involving bouts of sustained isometric (static) muscle contractions and/or bouts of breath-holding, lead to a disproportionate rise in heart rate relative to oxygen cost.3 Again, in the simplest of terms, the relationship between heart rate and oxygen cost is only a good fit with the two parameters mirroring each other when traditional aerobic activity (i.e., large muscle groups in rhythmical contractions) is performed. In this case, heart rate is often a good indicator of exercise intensity and hence, by extrapolation, of potential energy expenditure. When this type of aerobic exercise is not performed, heart rate is not a good indicator of exercise intensity: hence heart-rate monitoring during weight training is somewhat meaningless. Secondly, exercising for prolonged periods
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14 | fitness| december/january 2010
in hot, humid conditions is when you are most likely to see the phenomenon of cardiovascular drift, in which heart rate steadily climbs even though the same amount of exercise is being performed.4 Cardiovascular drift is especially associated with dehydration, since as fluid is lost through evaporation, fluid is then “borrowed” from the blood leading to a decrease in total blood volume, a fall in stroke volume (i.e., the amount of blood being ejected by the heart with each beat) and a rise in heart rate, in order to maintain cardiac output to the working muscles and body in general (since cardiac output = stroke volume x heart rate). How would the heart-rate monitor know all of this? Clearly it did not and the “best fit” the in-built calculations could do was to equate a very high heart rate with a similarly high energy expenditure, adding in a few other errors along the way. Now this may well be an extreme example but, in reality, using heart rate as an indicator of exercise intensity only works reasonably well as long as the exercise is aerobic. In this situation, there may well be a passable correlation with energy expenditure; but what actually needs to be known, namely the real work done and the oxygen cost associated with this work, has not been measured.
For a list of references, visit www.fitpro.com/references
Which leads me neatly on to that other favourite display: the “fat-burning” zone. Again, most CV equipment used to have as part of its on-screen display a fat-burning zone or the option to enter this type of controlled heart-rate workout. Usually, this equates to around 60-65% of maximum heart rate (approximately 50% maximum oxygen
IS IT LYING TO ME?!
If you have calculated your training heart rates and corresponding running speeds on one machine, you may well be surprised when you do the same session on another machine consumption or VO2max). The basis of the fat-burning zone was the known fact that, at lower intensities, more of the energy expended during exercise comes from fat. So, when exercising at 50% of maximum oxygen uptake (equivalent to around 60-65%MHR), approximately 50% of the calories is from fat, while when exercising at 85% of VO2max (equivalent to around 90%MHR), the percentage contribution from fat is approximately 35%. Now let’s take our individual with a maximum oxygen consumption of 3.0l/min (equivalent to 15kcal/min) and ask them to exercise for 60min continuously at 50% VO2max: the total energy expenditure would be 450kcal, with half of these coming from fat (i.e., 225kcal). Let’s now do a simple comparison. It is most unlikely that the average person could exercise continuously at 85% VO2max for 60min (although elite endurance athletes can) but we can perhaps devise something more manageable that will last a similar amount of time. Let’s ask our exerciser instead to perform 6x5min work intervals at 85% VO2max, with six “recovery” intervals at 50% VO2max. Using our figures and equivalents as before, the total energy for the work intervals would be approximately 382kcal (15 x 30 x 0.85), with 35% of these coming from fat (approximately 134kcal). The total energy for the recovery intervals would be 225 (15 x 30 x 0.5), with half of these coming from fat (112.5kcal). The total energy expenditure for the interval workout would therefore be 607 (including 246.5 fat kcal). Now, the lower intensity (“fat-burning”) workout represents a total energy
expenditure of 450kcal (including 225 fat kcal), while the high-intensity interval session represents 607 (including 246.5 fat kcal). Which one is the “fat-burning” workout? Obviously, there is arguably no such thing. Of course, the higher intensity interval workout involves more work and hence a greater total energy expenditure; and when it comes to weight management, total energy expenditure matters above all. Yet could the novice exerciser tolerate such a session and would they like to do this on most days of the week? Most probably not and, as we know, higher intensity exercise is associated with a greater risk of injury and may pose an increased cardiac risk too. Thus, the safest weight management exercise programme for new exercisers is one that is of relatively moderate intensity and can be repeated several times a week, but yet is still of sufficient duration to expend an appropriate number of calories: probably around 2,000 per week.5 Naturally, as the exerciser becomes fitter and more accustomed to more vigorous exercise, interval-based workouts may well represent a useful option as part of a well-balanced programme.
What have we learnt? Let’s go back to where we started: can you rely upon the energy expenditure calculations provided by exercise equipment? The short answer is “no”, although the figures provided may be a reasonable estimate. Of course, if you accept that the worst case scenario is that an over-estimation of around 20% is being made for the calories expended, why not factor this in to your own equation? Simply divide the total kcal figure provided by the machine by 5 and then multiply this by 4. So, if the monitor says “100kcal”, dividing by 5 gives you 20, which multiplied by 4 equals 80kcal. You can only win if you do this, since if the monitor is slightly more accurate than average, you’ll have burned a few more kcal than you thought! fp
Group X Training Ltd jayne nicholls www.groupxtraining.com www.freestylefitnessyoga.com +44 (0)20 8488 1451
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16 | fitness| december/january 2010
Medicine ball madness Integrate this medicine ball workout into your conditioning class to challenge your members. Freestyle presenter Greg Sellar shows you how it’s done.
o bring variety to your classes, you need to be versatile and increasingly progressive in your thinking. Group exercise instructors have the power to affect many people in one hour – something with which no one else in the entire facility can compete. One trend you should embrace, is to borrow concepts and training tools that have traditionally been within the realm of the personal trainer – such as the medicine ball – and put them into the group environment. The idea is not to give the medicine ball a class of its own, but to feature it within your existing conditioning classes or as a part-class to provide variation and new challenges. Keep it simple, with basic choreography.
december/january 2010 | fitness | 17
Exercises for a total-body workout Lower body
(A) Start/finish position (B) Push (C) Press
(A) Start position (B) Mid position (C) Finish position
Around the world
(A) Start/finish position (B) Half way (C) Quarter way
(A) Start position (B) Finish position
(A) Left under (B) Mid position (C) Right under
Tactical lunge A
(A) Start/finish position (B) Mid position
(A) Start/finish position (B) Mid position
(A) Start/finish position (B) Mid position
(A) Start/finish position (B) Mid position
(A) Start/finish position (B) Mid position
18 | fitness| december/january 2010
• When picking up the medicine ball, keep your knees bent and spine in neutral. A
• Plant your feet securely before beginning to move the ball in standing exercises. Choose either a staggered (one foot in front of the other) or a parallel stance (feet hip-width apart).
(A) Shoulder right/left (B) Thigh right/left
russian twist A
(A) Start position (B) Finish position
• Avoid taking the ball too far back behind your head.
b • Always maintain control – don’t sacrifice technique for range of motion.
(A) Start/finish position (B) Mid position
bent knee rotations A
• Give rest periods as stabilising muscles in the upper body will fatigue with the weight of the ball.
(A) Start position (B) Finish position
up and over
(A) Start/finish position (B) Mid position
Exercises taken from Melt It OFF! , the G-Ball workout DVD available from Physical Company www.physicalcompany.com
22 | FITNESS | december/january 2010
Specialist training: children with
Most of us are relatively poorly informed about working with autistic children. Children’s exercise specialist Dr Tara Finnerty gives you an insight into understanding their behaviours and the best exercises for them.
any experts believe that if you design sessions customised to match the functioning levels of autistic children, they can actually ease repetitive behaviours and also offer a social outlet for these young people.1 Promoting physical activity to autistic children and their families should therefore be a priority.
For a list of references visit www.fitpro.com/references
Handling autistic behaviours Some children may demonstrate outbursts, pacing or hand flapping as a result of over sensitivity to stimuli – this is due to difficulties in coping with the variety of auditory, visual and tactile stimuli in sporting situations.2 They may also show signs of speech, language and cognitive deficits. However, it is important for fitness professionals to initially overlook some of these behaviours, in order to emphasise the task at hand. In fact, benefits gained from participating in physical activity may be more important than upsetting the child by trying to address these behaviours.3 Later on, if necessary, as the child becomes more used to the environment, steps can be made to address these issues.
Learning new skills When teaching autistic children new skills, it is important to remember that some who have language-processing delays may have difficulties with verbal communication, so it is important to use visual cues. Using bodily movements to fully experience the words will help them conceptualise the task and understand it more coherently. If this doesn’t have the desired effect, then videotapes and music may also help.
Don’t give the child too much information at one time It is important that too much information isn’t given at one time to an autistic child. Changing activities frequently, employing learning stations and planning transitions between stations may all help.2 Using the task variation method,4 whereby new skills are taught with maintenance tasks randomly included and changing every two to three minutes, has also been proven to help autistic children attend to new skills.
Working with small groups If you’re working with a small group of individuals, structuring the exercise on their specific abilities and their areas of interest will be of benefit. Bilateral exercises such as cycling and jumping jacks are particularly beneficial, as are sports such as swimming,
gymnastics or martial arts.5 These give children the opportunity to develop athletic skills, participate in group activities and interact with other children. Trying to keep the group small will also be of importance, as many autistic individuals struggle with the social interaction of team sports. Yet, once the child/children show signs of enthusiasm for the programme, these difficulties may be overcome and children will often want to continue, allowing you to observe better trunk stability, balance and co-ordination in these young people. One promising field of approach, which may be particularly useful, is the placing of autistic children in environments where typically developing peers act as role models.6 These individuals provide greater opportunities for socialisation and have been proven, in some cases, to help prevent aggressive behaviour.
Final point Whichever technique you are using to encourage exercise in autistic children, the main aim should be to focus on the needs of the group and to boost each child’s confidence and self-esteem. This will then enable them to reap the physical and emotional benefits of exercise that all children should enjoy. fp
10 quick tips to help you train an autistic child 1. Structure exercise programmes around the needs, abilities and interests of the child. 2. Carefully plan the first session by first allowing the child to visit the fitness centre and meet you prior to the session and secondly, using photographs to help familiarise the child with the location and activity. 3. Provide clear rules and expectations at all times, using simple language. 4. If working with more than one child, aim to keep the group small. 5. Try and keep background noise to a minimum to help those children who have difficulty filtering out background sound.
6. Use both verbal and visual demonstration, to help children conceptualise the task and understand it more coherently. 7. Deliver sessions in a structured environment and consider using the task variation method to teach new skills and techniques. 8. Encourage children to undertake tasks in an environment where typically developing peers act as role models. 9. Promote participation in individual sports such as swimming, track and field events, horse riding, cycling and bowling. 10. Contact the National Autistic Society on +44 (0)845 070 4004 or visit their website at www.nas.org.uk for any further information.
20 | fitness | december/january 2010
Are you on the right TRX? Personal trainers have been reaping the benefits of the TRX since the trend came over from America. Now the benefits extend to group ex instructors. What is it? The TRX is a resistance training system consisting of nylon webbed straps, handles and anchors that can be attached to any secure, weight-bearing base. Adjustable from 1.8-3.6m in length, it is suitable for exercisers of all sizes and abilities.
Who started the trend? Why use it? Suspension training is a great way to build muscular strength as well as improving core stability and posture. The TRX sells itself on the fact that it can be performed at home, in the gym or even outside (we’ve seen it used on children’s climbing frames). It uses the exerciser’s own bodyweight and gravity to create resistance, with over 300 exercises for the upper and lower body available. The difficulty level is increased by changing the body’s position and angle in order to add greater resistance.
The TRX was initially developed as a military training tool for the US Navy Seals. It was subsequently launched as a creative training tool for personal and athletic trainers, but since 2005 it has been used as a group training tool by US clubs and fitness professionals who want to create a competitive point of difference in their business. There has been a move away from one-to-one personal training in the US to small group classes of around 6-8 people and the increasing use of the TRX has accompanied this trend.
december/january 2010 | fitness | 21
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Case study Luke Staton Owner/Personal Trainer Outklass Fitness Luke launched his first group TRX sessions in September 2009. He currently runs two sessions per week with 20 clients in each – the classes are a mix of men and women ranging in age from 16-65. During the hourlong session the group performs a full-body workout, plus work on core stability, posture and burning calories. Luke says, “The best thing about training with a TRX is that it’s fun, and even more so in a group environment, where you have the support and encouragement of others for motivation. Plus the exercises are very functional, which helps with everyday life movement. “The sessions are proving really popular and we already have a waiting list for spaces, so we are introducing an additional TRX group class at the weekends. The TRX is a great piece of kit, which is so lightweight and portable that it can be used virtually anywhere. Some of our clients have even purchased TRX suspension trainers for use at home or when they are away on business.”
How you can get involved FASTER Health & Fitness deliver TRX training in the UK ( www.train4function.com). They run the one-day TRX Suspension Training Course, which costs £170 and covers: • TRX basics • Why suspension training is a unique and valuable training method for sports performance and general fitness • How to properly set up and use the TRX in a variety of locations and for a wide array of exercises • How to use the TRX as an efficient and effective exercise tool regardless of fitness level or performance training goals
What we say The TRX is proving popular with many UK-based personal trainers so we think this fact alone will ensure that the device crosses over into group exercise classes. It’s also functional, offering a total-body workout so it’s bang on the trend. Watch this space! fp
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24 | fitness | december/january 2010
mind your own business
First published in Fitpro Business, February/March 2008. Copyright Michael Fleischner. Visit www.marketingscoop.com for further details.To subscribe to Fitpro Business, contact +44 (0)20 8586 0101 or email@example.com
marketing When marketing your product, your service or yourself, there are many factors to take into consideration. Discover how you can beat the bad times to make your business a success. Have a good list With today’s sophisticated list-generation tools, you can acquire email contact lists that are highly segmented based on demographics, psychographics, buying behaviour and many other characteristics. The key here is not to be penny-wise and pound-foolish. If you’re wondering where to invest your marketing pounds, spend them on developing a good house list (names you acquire on your own) or by renting/purchasing a well-segmented marketing list.
Test your offer In direct marketing, the offer is directly correlated to 40% of your response. If you have the right offer, people respond. There are other factors to consider as well but providing a compelling offer is required in most instances. Offers can range from discounts to “hurry while supplies last”, but the commonality remains.
Timing You may have a great list, a fantastic offer, and even a well-designed marketing piece, but if your timing is off, so too will be your results. Expensive
marketing campaigns won’t produce results if it reaches consumers at a time in which they have no interest in buying the product.
Test your headline As the first thing your prospect usually reads, the headline is essential for luring your prospective buyer into the message, your offer and the action you want them to take. Regardless of the medium, you should continually test your headlines (or subject lines) by running split tests (testing them independently) and evaluating the response. This ensures that your marketing message attracts the largest number of prospective buyers.
Use of multiple communication On average, consumers are hit with over 2,000 marketing messages every day. In fact, studies have indicated that consumers need to see your marketing message an average of 12 times before they take notice. If there is any truth to the claim, in part or in whole, it means that you must
communicate to prospects on a regular basis. Placing a single ad in the newspaper or sending a single mailer cannot deliver effective results. Determine the media that prospects use to gather information and develop an ongoing campaign that works within your budget.
Measuring campaign effectiveness Regardless of the marketing campaign size or expense, you need to track your results. This can be done with a simple spreadsheet or a multi-millionpound customer relationship management system. The bottom line is you need to
record what works and what doesn’t so that you can improve your results in the future.
Continue the dialogue Often consumers or businesses only hear from the seller when it’s time to buy again. If you have an established customer base, the chances are you’ve worked hard to acquire them. You should be spending some of your marketing budget to retain them. Be sure to open a dialogue with customers, solicit their feedback and communicate with them regularly. This will help to build your business over the long term.
Studies have indicated that consumers need to see your marketing message an average of 12 times before they take notice
ExpEriEncE the feel good factor
SElf-EmployEd BuSinESS opportunitiES Sports masseurs osteopaths holistic therapists hairdressers
Nail technicians Beauty therapists life coaches Physiotherapists
rooms available to rent throughout the uK Monthly rent includes all business rates. contact Maureen hudson (MSc), National health & Beauty Business executive for more information or to register your interest.
Make the world a fitter place Email: firstname.lastname@example.org
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Training Dates 2009/2010 2009
Sun 6th Dec Sun 13th Dec
H2O Watford - Choreo Seminar Speedo Shallow Certification
Sun 7th Mar Sun 14th Mar Sun 21st Mar Sun 28th Mar Fri 9th Apr Sat 17th Apr Sun 18th Apr Sun 23rd May Sun 6th Jun Sat 27th Mar Sun 28th Mar 19th/20th Jun Sun 8th Aug
Speedo Shallow Certification Speedo Shallow Certification Speedo Shallow Certification Speedo Shallow Certification Speedo Shallow Certification Speedo Shallow Certification Speedo Deep Certification Speedo Shallow Certification AEA Certification Workshops Speedo Shallow Certification Remedies for Ante & Post Natal Annual Speedo Convention
Sun 5th Dec
H20 Watford Seminar
Woodside Leisure Ctr, Watford Hemel Hempstead, Herts Ealing, London Birmingham TBC David Lloyd, Chorley LivingWell, Southampton Loughborough, Leics Witham, Essex Witham, Essex Bannatynes, York LivingWell, Southampton Cornwall Cornwall Maidstone,Kent Nottingham Watford
Tutors: Steph Toogood, Lynda Keane, Emma Bennett, Cassie Biddulph, Haylley Pittam and Caroline Gallehawk (Physiotherapist)
december/january 2010 | FITNESS | 27
Natural movement is one of The philosophy the biggest developing If we were to live in the outdoors, like long ago, we would use 12 forms of natural movement: running, jumping, balancing, moving on all fours, climbing, lifting, carrying, throwing, trends – it’s green, it’s free walking, catching, defending and swimming. and it’s a great functional Wildfitness – host of holidays in Kenya and Crete – uses a holistic approach to physical well-being based on the belief that all animals thrive in their natural environment. By challenge for the body. mimicking their movement patterns and intensity, Wildfitness has created natural circuits Wildfitness shows you how which will help improve the body’s movement capacities. Moving beautifully like this will easy it is to create an reduce your risk of injury from repetitive movement. intense workout.
Pick two trees and sprint between them
On your hands and feet, with your stomach facing down, crawl forwards
On your hands and feet, with your stomach facing up, crab walk backwards
Using your hands and feet, crawl under the bench
In a push-up position leaning against the bench, push up and down
Walk along the bench, one foot
Spring your legs and swing
Using a climbing frame, climb
Reach for a low-hanging
in front of the other
your arms to jump on and off
from one end to the other
branch with an overhand grip,
and pull yourself up and down
For more information on Wildfitness, visit www.wildfitness.com or call +44 (0)20 7734 2526.
These are some fun moves you can do in the park with a small group. You could even adapt the ideas to use in your studio class to make it more functional. The moves can be put together in your own way to create varying levels of intensity.fp
28 | fitness | december/january 2010
Whether you’re looking for last-minute gift ideas or ways to cash in on all those gift vouchers, here’s a selection box of winter delights.
Got cash to splash? Winter holidays are a fantastic way to kick-start your year, your frame of mind and your fitness – and you don’t even need to go long-haul.
Sheraton Fota Island Hotel and Spa There’s nothing quaint about the Fota Island five-star complex: this is luxurious living in the middle – literally – of Cork Harbour. Located 20 minutes from Cork International Airport, and close to one of Ireland’s most vibrant cities, the hotel has an on-site golf course, gourmet dining, stunning panoramic views and a spa – complete with couples’ treats as well as the full range of pampering and revitalising treatments. www.spa-ireland.com
Credit card critical
If the budget’s taken a bit of a battering this Christmas, find pleasure in the small things, perfect for stocking fillers.
Hooping mad That’s right, what goes around comes around – the Hula-Hoop, which was one of the defining fads of the fifties, is hot all over again. Credited with reviving the Hula-Hoop with her HoopGirl© Workout, Christabel Zamor is leading a new wave of fitness that is catching on in health clubs across the country. Her new book Hooping (Workman, £12.99, including 50-minute DVD) puts the fun and dance back into exercise, with a transformational, revolutionary programme that provides multi-level workouts to improve strength, balance, co-ordination, flexibility and resilience. www.amazon.co.uk
Workout bible In The Women’s Home Workout Bible, best-selling author and renowned personal trainer Brad Schoenfeld shares his secrets on the perfect home workout. He runs you through a step-by-step guide to good home gym set-up and workouts for all fitness goals, schedules, and budgets. Readers can get 20% off! Just enter the code “R706” in the promo box when ordering. www.humankinetics.com
Challenge disc At £299 it’s a considered purchase, but the Challenge Disc by MFT claims to be the first interactive fitness tool aimed specifically at physios and fitness professionals rather than couch potatoes. Essentially a wobble board to challenge balance, the Disc plugs into a computer to provide real-time feedback for you or your clients. It’s been specifically designed to provide health benefits for medical conditions including dyspraxia and dyslexia as well as for injury rehabilitation and strength training and comes with six games including football and downhill skiing. www.physiosupplies.com
Pocket power Calling itself a revolutionary gyroscope with “mindnumbing inertial forces” NSD Powerball is an intriguing, competitive way to tone the arms, hands, wrists and shoulders. Resembling a high-tech tennis ball, it can generate up to 40lbs of resistance and up to 16,000 RPM: the faster you spin it, the more powerful the results. Spin it slowly for gentle rehab benefits, faster for muscle building. www.powerballs.com
december/january 2010 | competition | 29
Terms and conditions *Does not include flights to Geneva. Non-refundable. Prize will be offered in the form of a voucher, which will be valid between May and October 2010.
WIN the Alps
a week’s stay at a health retreat in
Fitpro has joined forces with Equilibrium Health Retreat to offer a week’s getaway for two in beautiful Switzerland.
scape from it all and be whisked off to a cosy chalet high in the Swiss Alps above the small, traditional mountain town of Verbier. Equilibrium’s mountain health retreat is the perfect place to spend time focusing on yourself and your own exercise for a change. You’ll follow a carefully planned fitness and detoxifying routine with activities tailored to your needs and goals. Enjoy daily mountain hikes, yoga classes and personal training, along with rewarding massages and leisure time in the homely surroundings. Your stay includes six days’ accommodation for two people, all meals, a full fitness programme and airport transfers.* If you are not lucky enough to win, call +41 76 244 33 26 or visit www.equilibriumverbier. com for the latest special offers, group discounts and personal trainer incentives.
How to enter
For your chance to win this amazing prize, visit www.fitpro.com/giveaways and log in using your membership number. The closing date is 27 January 2010.
FitPro is the world’s largest organisation for fitness professionals Visit us online at www.fitpro.com
december/january 2010 | member resource | 31
Fitpro brings you a topical article, with permission to photocopy it and pass to your members, giving them that little bit extra to remember you by. Is there something you’ve had to explain to your clients over and over again? Or a topic you’d love to introduce them to? Drop us a line at email@example.com and we’ll do our best to cover it in a future issue.
Want to avoid that frantic quest to lose weight in the New Year? Your instructor, with a little help from Fitpro – the only magazine for group exercise instructors – brings you some easy-to-follow rules that won’t spoil your fun.
Don’t deprive yourself of seasonal food
Choose the things you really like and then say “no” to anything you’re not so bothered about. The average turkey dinner contains more calories than you need in a day so, if you go for the full whack, just limit your intake for the rest of the day.
Eating every few hours is important to keep your metabolism high, so you can burn calories instead of holding onto them. It also prevents you from overeating at the party, where you’d be likely to have fatty and high-calorie foods. You could even offer to bring some healthy snacks with you, such as carrot sticks with low-fat dip.
The food will taste nicer than if you’d pilled up your plate and you won’t need to undo your top button afterwards. Fill up on vegetables and low-fat foods instead of having several helpings of stuffing and Yorkshire pudding. Decide to really enjoy your food and taste every bite.
Avoid eating after 8pm
It’s the one time of year where your cupboards are likely to be stocked full of goodies for your guests – so keep them for the guests. Put them out of sight so you’re not tempted to dig in when you feel hungry.
You’ll end up eating continuously without even thinking about it and, before you know it, you’ll have consumed enough calories to equal a dinner. Instead, make sure you eat beforehand, or pick a few of your favourite items and then move away from the buffet so you can’t see it.
Put the treats back
Don’t hang out by the party buffet
Having a glass of water in your hand will take your mind off food and will keep you feeling healthy and hydrated over Christmas. It will help to increase your energy levels and alleviate headaches at a time when you’ll often be cooped up inside with the heating on.
Catching up with family and friends should be your focus, rather than trying to eat absolutely everything in sight. Don’t always focus the gathering on food, but games, sports or conversation instead.
When you eat late at night, you’re more likely to choose quick, fatty foods, which will then be stored as fat. Try to start the day with a big breakfast – mixing protein, carbohydrate, good fats and fibre – and eat less as the day goes on. You should be full enough after dinner so you don’t feel the need to pick.
Eat your normal portion size
Drink lots of water
Don’t fast Focus on before a party good company
And… keep exercising!
Be sensible with booze
Make a decision not to drink every time you go out and you’ll feel better for it the next morning. Your calorie intake will be less, you won’t be absorbing “empty” calories, you’ll feel more healthy and alert, and will be more likely to continue eating well and exercising. When you do drink, choose a light beer or a vodka, lime and soda.
Giving up your exercise routine will lead to piling on the pounds quicker; you’ll feel sluggish and frustrated and it will be 10 times harder to get back into it in January. Schedule your exercise routine around the parties and gatherings, so you’ll feel great right through the season. fp
Read more articles like these at www.virtualmag.co.uk
32 | fitness | december/january 2010
e r u t u f
As 2009 draws to a close, what better time to get the industry’s experts to give a bit of inside info – what did they make of the year gone past? And more importantly, what’s in store for group ex in 2010?
Trends for 2010 You heard it here first!for 2010 Trends
More pilates and yoga tocombatourincreasedstress You heard it here first! Functional and outdoor training going back to basics More pilates and yoga tocombatourincreasedstress Boxing fitness no longer just for men Functional and outdoor training going back to basics Updating qualifications to create a niche market Boxing fitness no longer just for men Dance due to popularity of Updating qualifications to create a niche market Strictly Come Dancing Dance due to popularity of “Strictly” Brain training time to exercise the mind Brain training time to exercise the mind Small group training cheaper than getting a PT Small group training cheaper than getting a PT More electronic gadgets in the aim to get everyone active More electronic gadgets in the aim to get everyone active
Name: John Shehan Job title: Fitnesspresenterandeducator,group ex manager, freelance instructor/ personal trainer and PE teacher!
What’s your experience? I’ve been working in the fitness industry for around 15 years and have loved every minute of it. I’ve been lucky enough to travel around the world as a presenter, and a huge highlight for me was being named international presenter of the year in 2007 at the Canfitpro convention in Toronto, Canada. Being involved with media projects has been great too, but I’m now moving into working with children.
What are we not doing enough of? I think we need to encourage diversity. A career in the fitness industry can be a hard one if you’re one dimensional. Adding new things to your repertoire makes you far more employable and, as you can see from my job title, it’s what I have had to do to survive for so many years. Trends come and go and it’s about moving with the times; what’s popular this year might not be in two years’ time.
What was the best trend of 2009? It’s not a new product as such, but Kettlebells have certainly become huge and appear in practically every gym I go to. They have been at the FitPro convention for a few years now but I think 2009 was definitely their year.
What do you predict for this year? I think 2010 will see far more outdoor activities becoming popular. I have never seen so many people training in the parks with personal trainers and military type groups as I have this summer. Feels great to exercise outdoors: clears the cobwebs away.
THE YEAR IN NUMBERS January The Government launches the Change4Life initiative, targeting younger families to eat better and move more: the Fitness Industry Association leads on getting the industry behind the campaign as “Obesity epidemic” becomes a staple in newspaper headlines nationwide.
February Staying in is the new going out, reports the press as the recession hits pockets, and interactive gaming fitness gains popularity. Wii Fit, anyone?
March Suspension training launched in the UK fitness market.
April Heavyweight champion David Haye is the keynote speaker at the FitPro Spring Convention – David demos the Outbox™ boxing training programme before unveiling his training strategies to a packed and slightly bemused audience (no sex for six weeks before a fight). It’s not an attitude shared by all fitness professionals – as those who attended Paul Chek’s opening address learned…
december/january 2010 | fitness | 33
Name: Denise Page Job title: YMCAfitheadoftrainingand development
Name: Helen Carpenter-Waters Job title: Director of UK Fitness Academy Ltd and fitness presenter worldwide
What’s your experience? I qualified in 1991 but had been teaching prior to that. Starting out as a spotter – classes were huge back then – I then progressed to cover and got qualified. I was a trampoline and netball coach at the local centre and it made sense to do the exercise to music qualification as well. My life changed at that point.
What are we not doing enough of? For our clients, we should be listening more and facilitating change. Too many of us tell people how we think they can improve their health rather than helping them finding their own solutions. And for our industry, I think instructors and selfemployed PTs need more of a voice in decision making as they’re the ones who have a close relationship with the customer. Employers should listen more to their ideas and include them in policy making if they want to make a difference to the nation’s health.
What’s your experience? My background is in gymnastics, professional dance, choreography, college lecturing and course directing. I competed for Great Britain in sports aerobics and was four times GB champion in mixed pairs. I was voted FitPro Fitness Leader of the Year, which was an honour. My current teaching and personal training schedule includes work as a master NLP practitioner, life coach and hypnotherapist, ensuring a varied working day, with clients ranging from the general public to Olympic athletes.
What are we not doing enough of?
The Keiser M3 cycle really impressed me as the monitor allows the client and instructor to plan and oversee intensity much more effectively. The ride is so smooth.
I think we should be offering more independent fitness options, with less emphasis on health clubs, equipment and memberships and more focus on the individual instructor’s teaching skills and quality. I would like to see a more client-orientated industry and more care for the staff working within the clubs. I believe that health club/leisure centre staff are not afforded the same rights or valued in a comparable fashion to professionals of other industries. I would like to see more focus on private individual’s actions in fitness, be it in schools, church halls or the great outdoors. Fitness is a broad church and welcomes all.
What do you predict for this year?
What was the best trend of 2009?
With the revisions of the national occupational standards and the new level 4 qualifications, I think instructors will focus on updating their skills and knowledge and go into specialist areas. Manufacturers will come up with the latest new trends but I would be surprised to see anything majorly exciting on the horizon; the new inventions will be post-recession.
GRAVITY programmes (well, it’s newish).
What was the best trend of 2009?
May Childhood obesity and the diabetes time bomb dominate headlines.
What do you predict for this year? With my crystal ball, I see more dance-orientated exercise. It’s all thanks to Strictly Come Dancing, Dancing on Ice, the remake of Fame and also the passing of dance stars such as Patrick Swayze and Michael Jackson. Plus, I predict there’ll be more application of forms of psychology to the health and fitness arena.
June MoreActive4Life – part of the £275m Change4Life programme – begins a concentrated spell of summer activity to get people moving: 1,200 health clubs and leisure centres get their members involved. The programme proves timely given the industry insight prevailing at the FIA Flame Awards in Bolton this month, which focuses on getting the nation and its children moving. The International Health, Racquet & Sportsclub Association (IHRSA) nears its goal of 120 million members at health clubs worldwide, announcing figures of 117.5 million a year early.
July Outdoor fitness takes off: boot camp becomes the business trend of 2009.
August Phillip Mills, chair of Les Mills International, brings the brand message to the UK: “extertainment” is the future of group ex.
34 | fitness | december/january 2010
“To get through the recession you need to do two things: (1) work out what your customers want by developing a system to measure the results; (2) broaden your customer base by marketing towards people who don’t want to come to the gym, with virtual memberships for example” Nic Jarvis, fitness consultant and international speaker
Name: Monica Linford Job title: International author, speaker, and consultant for mind-body programmes and concepts
What’s your experience?
Name: Steve Schiemer Job title: Director and fitness presenter
What’s your experience?
What are we not doing enough of?
I’ve been in the industry for 20 years and have worked in almost every aspect, from sales and management to group fitness instructing, from being a gym floor trainer to a personal trainer. I spent 10 years on the international presenter circuit, presenting fitness sessions in 36 countries worldwide. Now I run my own fitness equipment business, supplying fitness centres, the rehab market and the home shopping market.
Our industry needs to have a more integrative approach to fitness. Exercise is only 20% of the fitness picture; 80% of fitness is what we put in our mouths. There is still alarmingly poor knowledge and attention being given about what we are eating and why we are eating it. Unfortunately, we view the body as a machine and disregard the connection between food and poor health. Something goes wrong or malfunctions and we take the body to the doctor to be “fixed”. Most people are eating unconsciously and are all too often dismissive of the associated consequences of their poor food choices when brought to their attention. Dr Henry Lodge, co-author of Younger Next Year, says that we are no longer ageing; we are in fact decaying.
What are we not doing enough of? Targeting those who do not exercise, especially those who won’t join a gym.
What was the best trend of 2009? I love Martin Haines’ Intelligent Training Systems, which is now a diploma course. Martin has immense knowledge and his courses are a must for personal trainers.
I am one of the industry’s “dinosaurs”, starting out in the industry back in 1988. I have a background in classical ballet, contemporary dance and yoga, and am the author of Awaken Your Body, Balance Your Mind. I’m also the founder of the ChiBall Method™, a holistic exercise programme based on traditional Chinese medicine, which is now taught and practiced in 19 countries. I was awarded the Fitness Professionals Award of Excellence in 2000.
What was the best trend of 2009?
What do you predict for this year?
I took a “sabbatical” from the industry to work on a new project called The Wellness Warrior, so I don’t feel I can answer this question.
Continued growth of functional training and equipment that facilitates this.
What do you predict for this year?
September Leisure Industry Week sees the industry’s movers, shakers, and the just plain curious gather in Birmingham for an overview of trends and new equipment – record numbers attend.
October 1,000 days to the Olympics: amid the celebratory fireworks Lord Coe maintains the schedule’s exactly where it should be, thank you very much. He also says: “I’m actually delighted that sport was the catalyst to kick off regeneration.” Dance feva: Strictly Come Dancing.
In times of struggle and challenge we value trends that nourish, help us feel better and enhance, overall, our health and well-being. I see yoga practices such as Dru-Yoga becoming more popular because the practice aims to address many physical, mental and emotional imbalances. It helps a person take responsibility for, and control of, their well-being. Because Pilates centres and balances the mind, body and spirit, it is no coincidence that it’s still thriving today.
36 | fitness | december/january 2010
Name: Tommy Matthews Tommy Matthews Job title:Name: Managing director, Optimal Job title: Managing director, Optimal Life Fitness Life Fitness
What’s your experience? I’ve been in the What’s industryyour for eight experience? years now. I started coaching sport and then progressed into training. Afterfora eight couple of years a freelance PT, I set upand then I’vepersonal been in the industry years now.as I started coaching sport an outdoor fitness company in group Kettlebell training. Asas thea success progressed intospecialising personal training. After a couple of years freelance PT, I set up of kettlebells grew, I set up The Optimal Lifespecialising Fitness Group. The Kettlebell companytraining. now runs an outdoor fitness company in group As the success kettlebell, boxing, Olympic lifting, training and many more CPD courses. of Kettlebells grew, Isuspension set up The Optimal Life Fitness Group. The company now runs Kettlebell, boxing, Olympic lifting, suspension training and many more CPD courses.
What are we not doing enough of? Getting people What moving. are We’re wedesigned not doing to move enough and so of? our training should replicate this – whetherGetting it’s withpeople a Kettlebell, a medicine ball or any other and piecesoofour equipment moving. We’re designed to move training should replicate that has us standing on our own twofree feetweights, and moving. this – whether it’s with a medicine ball or any other piece of equipment that has us standing on our own two feet and moving.
What was the best trend of 2009? I’ve seen a huge What increase wasin the the need best fortrend boxing of training. 2009? With the inclusion of women’s boxing the 2012 Olympics the need increased interesttraining. at kids’ With level, the it’s inclusion of I’veinseen a huge increaseand in the for boxing becoming really popular.boxing I keep hearing of more and more programmes women’s in the 2012 Olympics and boxing the increased interestbeing at kids’ level, it’s set up at a local authorityreally level and within health clubs.of more and more boxing programmes being becoming popular. I keep hearing set up at a local authority level and within health clubs.
What do you predict for this year? I don’t know that What theredo willyou necessarily predict be afor newthis product year? that emerges as the next big thing, but I don’t believe we’llthat seethere people away machines, going back toas the next know willstepping necessarily befrom a new product that emerges basics and training the way bodywe’ll is designed to. Free weights, kettlebells, boxing going back to big thing, but Ithe believe see people stepping away from machines, and anything else thatand brings mental and physical stimulation will to. become basics training the way the body is designed Boxingeven andmore anything else that popular. I’ve been doing a lotand withphysical suspension trainingwill lately and I think a product we’ll brings mental stimulation become evenas more popular. I’ve been doing a see a lot morelot of itwith in 2010. It’s been around for years as a method of training but it’s suspension training lately and I think as a product we’ll see a lot more of it in good to see it coming usearound in the mainstream 2010. It’sinto been for years as gyms. a method of training but it’s good to see it coming into use in the mainstream gyms.
November Scientists working for the National Heart Forum say the climb in childhood obesity rates are slowing. The National Obesity Forum’s Tam Fry urges caution in accepting the latest findings without scrutiny.
December Our experts tell you what the future holds...
THE YEAR IN NUMBERS
Fitpro FitPro-Magazine.indd 1
december/january 2010 | competition | 37
Terms and conditions See the full terms and conditions at www.fitpro.com/fitpro/miraclebox.cfm
be the face of We know our readers are some of the most dedicated fitness fanatics in the country, so when Miracle Box asked FitPro exclusively to find the face of women’s fitness, we were only too happy to help. WHAT?
The winning model will feature on the packaging of the next planned product: the Miracle Box for Women’s Fitness. You’ll take part in a photo and video shoot, and will also be part of the instructions chart and downloadable exercises. This is your chance to get seen as Miracle Box products are sold by retailers including Mothercare, John Lewis, TK Maxx and Amazon! We’re looking for someone who best illustrates the ideals of women’s fitness – a positive and inspirational role model for women everywhere.
Send two photos and no more than 200 words explaining why you should be the body of the Box. The photos may be either professional or personal shots, but one must be a close-up of your face and the other a full-length body shot in appropriate training/fitness wear.
WHEN? Now! The competition closes on 31 December 2009 so email your entry to firstname.lastname@example.org
WHO? You need to be a female instructor who is fit, fun and funky. There are no restrictions on age or height – the judges are just looking for someone who can inspire the nation to get active – but entrants will need to be FitPro members.
WHERE? Shortlisted candidates will be invited to attend an interview on 29 January 2010 at FitPro’s head office in London, with the final winner announced on the day.
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How to enter For your chance to win any of the prizes listed, visit www.fitpro.com/giveaways and log in using your membership number. Click on the giveaways tab and follow the directions on the page. Good luck! If you’re not yet a FitPro member, call +44 (0)20 8586 0101 for more information on joining. The closing date for entries is 27 January 2010.
Check out the amazing prizes to be won this issue.
4 pairs of New You Boot Camp Fitness Days
Fitpro has teamed up with New You Boot Camp to offer four lucky readers the chance to win a boot camp day experience. Designed to be typical of what you would experience during one of the residential New You Boot Camp weeks, this will be a day to remember. The New You Boot Camp instructors have used the key principals of military training to develop an intense programme open to men and women, running in Finsbury Park and Richmond Park, London. For more information about the fitness days and residential courses, visit www.newyoubootcamp.com
4 Freedom Trainers
Freedom Trainer by EXF Fitness is a portable piece of suspension equipment, and is a great solution for a total-body workout. Used by the likes of GB Swimming, Cycling and Taekwondo, it harnesses the body to create over 300 exercises, with virtually unlimited levels of resistance. Freedom Trainer teaches great form, enhances strength, muscular endurance and flexibility, and constantly works the core. Retailing at £39.99, it’s affordable, versatile, practical and effective. A detailed instructional DVD is included, along with a storage bag. For more information and video footage, visit www.exf-fitness.com
Winners of the August/September 2009 giveaways can be found at www.fitpro.com/giveaways
Terms and conditions Competitions close on 27 January 2010. Winners will be selected at random after this date. One item only per member. FitPro may pass on email addresses to the companies involved in the giveaways and by entering you give your permission for this.
december/january 2010 | giveaways | 39
Exclusive FitPro offer
10 pairs of tickets to the British Leisure Show
Love everything triathlon? Then you’ll want to get along to the first ever TriLive (26-28 March 2010, NEC Birmingham), a show dedicated to the popular multi-endurance race. You can get expert advice on everything from biomechanical gait analysis to creating a personalised nutrition plan, take part in the Dry-Tri Challenge or purchase some new gear. Tickets also provide admission to The Outdoors Show, the UK’s biggest show for outdoors adventurers, which runs alongside TriLive. We have a fantastic offer for you as the show is in its first year. You can get five tickets – meaning you’ll have one ticket for yourself and can give the rest to your clients or class members as an incentive. There’s 100 of these up for grabs. visit www.TriLive2010.co.uk for show information.
There’s a new event that’s a must for your 2010 diary. Love everything active and healthy? Then the British Leisure Show is definitely for you. We have 10 pairs of tickets to give away to this new show where you can try a wide range of sports and activities, such as diving, horse riding, kitesurfing, mountain boarding, dinghy sailing and quad biking. The show will be held on 19-21 March 2010 in Windsor, by the River Thames. The show organisers have also teamed up with Sainsbury’s Sport Relief Mile to host a charity run on Sunday 21 March and are offering free family tickets to the British Leisure Show for every Fitpro reader that signs up. For more details, email email@example.com or visit www.britishleisureshow.com
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december/january 2010 | health | 41
Nutrition Well-being Happiness
Sort your life out laughter yoga Eating for the urbanite The cohesive food strategy Recipes
p42 p44 p46 p48 p50
Young athletes would benefit from milk Milk is highly effective in rehydrating the body after exercise and can significantly enhance performance, yet surveys show other drinks – such as sports drinks and water – are proving more popular with young athletes. The Dairy Council surveyed 70 young athletes from the English Schools’ Athletic Association and discovered that the vast majority of them used water and sports drinks after exercise but were unaware of the qualities of milk. Research by Loughborough and Northumbria Universities has shown that milk can enhance athletic performance, is effective in rehydration and can be beneficial in the repair of exercise-induced muscle damage due to the high electrolyte content. When the athletes learned of the positive impact milk could have on their training and rehydration, the majority said they would consider consuming milk after exercise. Dr Judith Bryans, director of The Dairy Council, said: “In view of the recent survey it should be a real priority for us all to get across to our young athletes how milk can enhance their performance and help them hit the medal trail.” For more info, visit www.milk.co.uk
42 | Health | december/january 2010
Sort your life out
New Year is a great time to review your lifestyle and change your habits. Life coach Pete Cohen and fitness consultant Susan Cass get you on the road to sorting your life out for good. Fitpro
december/january 2010 | HEALTH | 43
We are all different and each of us is made up of a complex mix of our experiences, thoughts and genetics. Be aware of what experiences have affected you – these could include your education, family, friends, work colleagues and exposure to religion – and take a look at who you share your company with. Understanding your influences and what you have personally added to them can help you understand what you currently value in life and from where certain habits or behaviours have grown. This gives you a fresh perspective on yourself and puts you in control.
Try to laugh a bit more; laugh at yourself. Don’t take yourself so seriously. We are more than the sum of our behaviour so, with that in mind, relax and enjoy the ride.
Express your true self You should feel free to express yourself. Put yourself into what you say and do. Connecting with like minds is a great way to share and develop thoughts, ideas and ways of being. Bottling up doesn’t do anyone any favours, so release yourself on the world. fp
Forget perfection People often fear they are not good enough and waste a lot of time chasing their idea of perfection. But perfection is elusive – just like the rainbow’s end; you will never get there. So, forget perfection. Instead, you should aim for balance and joy and work towards your goals in a measured, natural way. Be kind to yourself.
Be present We only live in the now. Yesterday is history, so learn from it and move on. Making plans for tomorrow is important, so make them, but then live for today. We can often find ourselves waiting for the next thing that we think will solve our problems, be it a new home, a new car, a new job, a holiday abroad or a new relationship. In fact, detaching your reliance on future gain from achieving happiness will allow you to be free to live happily in the here and now.
Mind your mind Our minds are so clever that they can even play tricks on us. They try to convince us we can’t do things that we really can and that we will fail spectacularly if we try. They can be constantly quack-quacking away at us with random negative thoughts. So learn how to shut the duck up. Get some positive talk going and your mind will forget the echoes of negativity and replace it with constructive encouragement.
Get out of your way Ask yourself what’s stopping you from getting what you want out of life? Who is it that’s getting in your way? You’ll generally find the answer in the mirror. There is no secret force working against you and no one else is purposefully blocking your every move. So perhaps you need to get out of your own way.
Barriers you may be up against You don’t plan how you will achieve your goal. “I’m going to lose weight!” How much, by when and by what means? You are not specific enough. Your goal may lack vision or serious commitment (e.g., “One day, I really will fit into that pair of trousers!”). Your goal is not achievable. Is losing one stone in one week a realistic target? It’s great to set the challenge bar high but it must be a realistic goal or you’re setting yourself up for failure. You use the ultimate mental get-out clause. “I have so many social events so, if I fail, I can just start again next month!” Situations arise that are out of your control. You may all be thrown a curveball at some time in your life. How you deal with it is key – you may have to put back your goal but it’s picking up where you left off that’s key and not beating yourself up about situations and problems that arise. You are not ready and honest with yourself. In order for you to reach your weight-loss goal and maintain it, some part or many parts of your lifestyle are going to have to change. Are you ready and willing to make those permanent changes?
44 | health | december/january 2010
Yoga T he health benefits of laughter aren’t new to medical research: the effects of emotion on pain relief and recovery have been consistent study subjects over the course of the last two decades. Current research shows that laughing can have similar benefits to aerobic exercise, including dilation of the endothelium (the lining of blood vessels) to increase blood flow, and a reduced risk of developing heart disease , as well as helping keep diabetics’ blood sugar spikes under control. The documented effects aside, “laughter is the best medicine” is a phrase you’re probably familiar with: being positive makes for an easier ride. Merging both the medical and holistic strands of laughter therapy is Dr Madan Kataria – christened by a tickled but relatively cynical media – as the “guru of giggling”. Dr Kataria, a family doctor from
Yoga is known for its ability to relieve stress through practices of deep breathing and moments tranquillity – but a new trend for Laughter Yoga is already popular in America, and set to catch on here, too.
Mumbai, India, founded the Laughter Yoga Club movement in 2005, on the principal that laughter doesn’t depend on humour: “Our Body and Mind can be trained to laugh at will,” he says, “It is like learning to ride a bicycle. Once you learn, you never forget it.” The first club commenced with just five people, in a public park in Mumbai and, while it’s not quite a phenomenon, it’s certainly got a global presence. Not entirely a departure from traditional yoga, a typical laughter yoga session is a combination of laughter and breathing exercises, plus playfulness and laughter meditation: lying on the floor participants just relax and let the giggles come. Sessions are already available in the UK – including for both public and corporate clients – along with training for “laughter yoga leaders”. For more info, www.laughteryoga.org
46| health | december/january 2010
First published in Network (Spring 2009) – the official publication of Australian Fitness Network. Copyright Caitlin Reid. Visit www.healthandthecity.com.au for further details.
Eating for the
urbanite Have you ever heard your clients say that they are just too busy or don’t have enough time to eat well? The chances are that the answer is “yes”…
any of your clients, both male and female, live hectic lifestyles that see them juggling work with personal, family and community commitments. With current technology allowing them to be contacted 24 hours a day, seven days a week, many of your clients will suffer from a lack of, or disrupted, sleep, which will reduce their energy levels and motivation for living a healthy lifestyle. As a fitness professional, you are well aware that exercising regularly makes up only half of the equation needed to help your clients achieve their goals. Healthy eating makes up the other half but how can your clients control what they are eating when they’re stuck in traffic, rushing to their next meeting or working back late? It’s as simple as following this eight-step plan.
Get them to plan their meals
Many of your clients will plan every last second of their day but won’t spare a thought for their meals and snacks throughout the week. The first step to helping them achieve a healthier diet is to get them to plan all their meals and snacks each week. Sit down with them and write out their menu plan for the following week, including any work lunches or nights when they will be eating out. Before long, meals and snacks won’t be far from their mind.
Get them organised
With next week’s meals planned, encourage your clients to write a shopping list and schedule in a trip to the supermarket. Emphasise that shopping once a week is a great way to not only get organised for the week but to save money as well. A well-stocked cupboard makes meal times easier.
december/january 2010 | health | 47
Breaking eating behaviours and habits is not easy. If you ask your clients to make too many changes all at once, they will become overwhelmed and revert to their old ways. Get your clients to identify the dietary changes they think they can achieve first. It may just be eating breakfast to start with and then focusing on making healthier breakfast choices. It is the small steps that will help your clients achieve life-long healthy eating habits.
Show them how they can avoid skipping meals
Teach your clients how to include regular meals into their diet. Getting up 10 minutes earlier may help some of your clients fit in breakfast every morning, while keeping breakfast options at work may suit others better. Getting your clients to set a lunch date in their calendar each day will encourage your clients to eat it regularly, while another option is to have your client form a lunch club with a few work colleagues and take turns bringing lunch for everyone else in the group.
Understand their environmental influences
Gaining a good understanding of the environmental factors that affect your clients’ eating can also help. Do they eat and drink from enormous plates, bowls and glasses? Is there an unlimited supply of lollies and chocolates on offer at their workplace? Does their job require them to regularly entertain work clients at restaurants? Helping your clients identify the hidden persuaders that make them unknowingly overeat can help them in their quest towards healthy eating. Getting them to change their environment by eating from smaller plates or placing the sweet treats at work in opaque jars will help reduce their overeating.
Give them ideas for lastminute meals
There will come a time when your clients can’t be bothered to cook a traditional, more time-consuming evening meal. Equipping them with easy meal ideas is a great way to keep their eating under control. Options such as baked potatoes with four-bean mix, reduced-fat cheese, light sour cream and salad; a toasted wholegrain sandwich with chicken, reduced-fat cheese, avocado and salad; or a two-egg omelette with steamed vegetables are all nutritious options that can be very easily prepared.
Educate them on healthy takeaway options
With the average British person eating one in nine meals away from the home, equipping your clients with the knowledge to make healthy food choices off the menu is a must. Encourage portion control, by getting your clients to order a starter-sized meal with a side of salad or steamed vegetables. Recommend that they avoid excessive amounts of bread or starters, particularly if they’re not hungry and are just ordering out of habit, and remind them that drinks of beer, wine, spirits, juices and soft drink all count towards their total daily kilojoule intake.
Practice what you preach
If you want your clients to eat regularly, reduce their intake of convenience food and up their fruit and vegetable intake, then you need to show them how it’s possible. Expecting your clients to break habits is hard enough but if you as their fitness professional can’t find the time to eat well or are constantly eating processed foods, the battle for achieving healthy eating becomes even harder. You are a role model to your clients, so practice what you preach and then share your eating and menu tips with them. fp
Healthy snacks to keep on hand When energy levels drop, many of your clients may turn to the staff biscuit barrel or office vending machine for an instant pick-me-up. The problem with this is, the foods they choose are usually high in fat and sugar – the very nutrients that will make them feel lethargic a short time after they have been consumed. Encourage your clients to keep the following healthy snacks on hand at all times: • Dried or tinned fruit • Unsalted raw or roasted nuts
• Unsalted popcorn • Tinned tuna or salmon in spring water • Wholegrain biscuits • Wholegrain cereal bars • Wholegrain breakfast cereal • Low-fat yoghurt • Roasted or tinned chickpeas • Tin of baked beans
Rachel Holmes Kathryn Cullen
Encourage them to make gradual changes
Instructors Need Balls and Core/Body Conditioning Kathryn is available for in-house workshops on the above topics.
For more information or to book a workshop please call Education in Action on 01420 561 271 or email firstname.lastname@example.org
Fitness Pilates Level 2 18-19 Dec Nottingham, 9-10 Jan London, 14 & 21 Jan Litchfield
Active IQ NVQ Level 3 Pilates 8-10 Jan Edinburgh
For online bookings go to www.choreographytogo.com, call 07976 268 672 or email email@example.com
Have a happy C hristmas and a prosperous New Year Register at www.groupxtraining.com for 2010 events.
health | december/january 2010
special TWO SHOTS OF IRON FOR ONE
The cohesive F
oods and their nutrients work together as a cohesive dynamic team where they enhance or reduce anotherâ€™s nutrients action. Some nutrients remain passive until another nutrient has made them active and some inhibit or promote absorption; along with this, there are probably hundreds of plant chemicals whose functions are yet to be discovered. Here are some of the ways you can achieve food synergy.
Did you know that eating certain foods together can be more nutritious? Expert Teresa Doherty explains some of the synergistic and antagonistic interactions that can occur.
Calcium is the most abundant mineral in the body: the contraction of muscles, release of neurotransmitters, regulation of
december/january 2010 | health | 49
heartbeat and clotting of blood all rely on adequate calcium absorption. Calcium interacts with a number of minerals, but it best functions in combination with magnesium – although an imbalance in one can affect absorption and metabolism of the other.1 Food synergy: tuna combined with a green salad of broccoli, watercress and asparagus gives good levels of calcium, magnesium, potassium, essential fatty acids and inulin.2
A cup of tea reduces iron absorption by 75-80%
Iron is critical for human life. It plays a central role in the formation of the haemoglobin molecule in red blood cells, where it functions in oxygen and carbon dioxide transportation. Iron also functions in several key enzymes in energy production and metabolism. Dietary iron is available from two distinct forms: “haem”
Food synergy: cook chick peas with tomatoes, spinach, garlic and onions for improved iron absorption.
Vitamin E food sources provide the different forms of this fat-soluble vitamin.10 A deficiency in fat from a very low-fat diet or fat malabsorption syndromes, such as coeliac and Crohn’s disease, can lead to vitamin E deficiency. In supplement form, natural vitamin E containing mixed tocopherols, including the tocotrienols, offers the greatest health benefits. Studies have also shown that natural vitamin E supplements are better absorbed than synthetic varieties.11 Vitamin E supplements should be taken with food to improve availability. Vitamin E interacts extensively with the other antioxidant nutrients, especially vitamin C and selenium. Selenium has been shown to be an essential trace mineral in maintenance of the pancreas and for the formation of pancreatic enzymes12, 13, and thereby improves the uptake of vitamin E, whereas vitamin C assists in the regeneration and recycling of vitamin E.14 Eating a breakfast combining porridge oats for its selenium2 with flaxseed or almonds and a handful of berries will ensure good bioavailability of vitamin E. Food synergy: wheat germ, flaxseed, almond and almond oil, soya bean oil, rapeseed oil, borage seeds and avocados are all natural sources of vitamin E.2 Processing vegetable oils to increase their shelf life reduces this. There isn’t one single food that will provide us with all of our nutritional requirements. There isn’t one food that will prevent disease. By consuming a diet that provides good levels of vegetables, fruit, wholegrains, essential fats, fibre and lean sources of protein, you can achieve a good nutritional status. But by understanding how to mix certain foods together and ensuring the diet is varied and well balanced, you will further improve your health. fp
For a list of references, visit www.fitpro.com/references
Vitamin C from food has more value than from supplements – research has shown that ascorbic acid from natural citrus extract, containing bioflavonoids, proteins and carbohydrates, is more slowly absorbed and more bioavailable than synthetic ascorbic acid from supplementation.3 The effects of grapefruit juice are complex and have been widely studied 4, 5 – it provides good levels of vitamin C and helps to protect against cardiovascular disease and cancers. Research has found it to be an inhibitor of the intestinal enzyme system P-450, which is responsible for the metabolism of many drugs. The co-ingestion of grapefruit juice with drugs such as Diazepam, Simvastatin and Prednisolone increases their bioavailability and therefore their side effects. For this reason, grapefruit juice ingestion should be avoided with certain drugs.
iron, which is bound to haemoglobin and myoglobin in animal products (efficiently absorbed) and “non-haem” iron, which is found in plant food (poorly absorbed). It has been reported that the absorption of iron from rice was only 1% and from spinach 1.3%.6 It appears that the phytic acid in grains and the oxalic acid found in vegetables bind to the iron and reduce its absorption. Vitamin C has been shown to optimise absorption of dietary non-haem iron by keeping it in its ferrous condition. Research showed that the iron of maize, rice or black beans, which is normally poorly absorbed, was used 2-3.5 times better when vitamin-C-rich cauliflower was added to the meal.7 Further studies showed that adding 150g of papaya containing 66mg of vitamin C increased iron absorption five-fold.8 The amino acid cysteine, binds to the iron and influences absorption up to two-fold by carrying it across the intestinal membrane. 9 Good sources of cysteine are onions, garlic, oats, wheat germ, broccoli and Brussels sprouts. Research has shown that the absorption of iron from plant food is enhanced three-fold by the presence of 100g of fish in the diet and two-fold by the presence of 50g of meat.8 Tea and coffee contain plant polyphenols that bind to iron and inhibit non-haem iron absorption, with tea having the stronger effect. The effect is reduced if the beverage is taken well away from mealtime. • A cup of tea reduces iron absorption by 75-80% • A cup of coffee reduces iron absorption by 60%
50 | health | december/january 2010
Set your taste buds alight this festive season without piling on the pounds.
✔ Vegetarian ✔ Dairy free ✔ Low fat ✔ Low GI ✔ Low sugar
Christmas cake No Christmas is complete without one, but it has been a challenge to come up with a healthier version. Here we maintain the traditional brandy but substitute apple concentrate for sugar, a small amount of oil for butter, and use spelt flour for its reduced gluten content.
• Prep time: 30mins • Cooking time: 1.5hrs
Ingredients • 200 grams sultanas • 200 grams prunes, pitted • 200 grams figs, chopped • 150 grams apricots, chopped • ½ cup apple concentrate • ½ cup brandy • 1 tsp low allergy baking powder • 2 tbsp grapeseed oil • ½ cup unbleached organic plain spelt flour
• 1½ cups organic wholewheat self raising flour • 1 tsp low allergy baking powder • 3 small free range eggs, beaten • Blanched almonds, to decorate
Preparation Preheat the oven to 170°c. Combine the sultanas, prunes, figs and apricots and place in a pan with the apple concentrate and brandy. Bring to the boil
and simmer for 1 minute. Remove from the heat and add the baking powder and grapeseed oil. Set aside to cool. Method Sift the flours and baking powder. Add the fruit mix and eggs and mix through evenly. Pour the cake mix into a greased and lined baking tin. Decorate with blanched almonds and bake for 1½ hours.
december/january 2009 | health | 51
Mince pies Traditional fruit mince pies made with suet and sugar and eaten each day in the lead up to Christmas are guaranteed to pack on the pounds. Here we use dried fruit peel with a flax seed pastry for a fresh tasting, lighter pie that still feels like Christmas. • Prep time: 40mins • Cooking time: 20mins Ingredients • Pastry • ¾ cup white spelt flour • ¾ cup wholemeal spelt flour • 1 tbsp flax seeds • ½ tsp low allergy baking powder • 2 tbsp maple syrup • 1/3 cup omega spread • 1 egg, beaten • Fruit mince
• 1 apple, peeled, cored and grated • 1 tbsp lemon juice • ¼ cup prunes, chopped • ¼ cup sultanas • ¼ cup raisins • ¼ cup dried apricots, chopped • 1 tbsp fresh mixed citrus rind (orange, lime and lemon) • ½ tsp allspice • 2 tbsp apple concentrate
Preparation Combine the flours, flax seeds, baking powder and maple syrup in a food processor. Add the omega spread and maple syrup and process until it forms a firm dough and leaves the sides of the food processor bowl clean. Refrigerate for 20 minutes before rolling. Method Grate the apple and sprinkle lemon juice over it. Combine
with the other ingredients. Preheat the oven to 180°c. Lightly oil mini pie pans. Roll the pastry out evenly and cut large rounds (10cm) for the pie bases and stars or smaller rounds (8cm) for their lids. Line the pie tin with the pastry and fill with the fruit mince. To stick the pastry together, moisten with water and gently press the pieces together. Glaze with some low fat milk and bake for 15-20 minutes.
✔ Dairy free ✔ Low fat ✔ Low GI ✔ Low sugar
© The Food Coach 2007. Please visit www.thefoodcoach.co.uk for more information.
your teaching potential for 2010… Get ready for 2010 and unleash your teaching potential with the FitPro GroupEx Award* and join our international team of Les Mills™ group exercise instructors. • • • •
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For more information or to secure your place on a course, call +44 (0)20 8586 7318 or email firstname.lastname@example.org * Funding available if eligible.
december/january 2010 | NEXT ISSUE |53
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EQUIP YOURSeLF TO Be THe BeST Make the most of your floorspace
Pete Cohen’s word to the wise
How to be an exceptional instructor
PROTeCT YOUR VOICe
Small changes to make in your class
• Grab your share of exclusive goodies and giveaways • Healthy recipes that taste great • And what will Jayne say next?
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Fitpro is protected by copyright and nothing can be reprinted wholly or in part without written permission.The statements and opinions contained in the articles of Fitpro are solely those of the individual authors and contributors and not of Fitness Professionals or its affiliates. The appearance of advertisements in the magazines is not a warranty, endorsement or approval of the products or services. FitnessProfessionalsdisclaimsresponsibilityforanyinjurytopersonsor property resulting from any ideas or products referred to in the articles or advertisements.
sue /March is February 2010 out 1 Feb Make
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54 | ADVERTORIAL | december/january 2010
Last issue Suunto gave you an introduction to the Fitness Solution, along with a user’s experience. Want to know the full benefits? Suunto now have all the details you need to know.
hen people hear Suunto, they most likely think of diving or perhaps mountaineering, as these are the areas the brand is world-renowned for being a leader. Decades have proven just how well trusted and creditable Suunto sports instruments are among divers, adventurers and athletes alike. And, with a strong heritage coupled with a roster of high-profile ambassadors, the brand has indeed earned itself a reputation for all that is reliable, accurate and authentic in the active world. After success in the training and triathlon field in recent years, Suunto has taken this precision, passion and inspiration to the fitness club industry with its new Fitness Solution.
to each participant via email and an overall group report is generated for the instructor.
What does it do?
Benefits to health clubs
The Suunto Fitness Solution displays up to 72 participants’ heart rates on a screen with colour-coded training zones. This allows instructors to guide and motivate their class members and adjust the session intensity accordingly due to the real-time feedback. At the end of each class, Fitness Solution generates personal workout reports with an exercise summary and guidance for future sessions. These reports are automatically sent
• Fitness Solution is a differentiator – it gives health clubs the lead over competitors by offering an additional cutting-edge, premium service that will appeal to existing members and attract new people to join. • Fitness Solution will see club revenues increase significantly through Suunto heart-rate belt and monitor sales, as well as additional premium services for members.
Benefits to instructors • Instructors can effectively prepare for each class based on the group report from the previous session, leading to improved class retention, enjoyment and development. •Classes can be run more productively, with training intensity being closely monitored and managed in real time. •Instructors are able to engage with individual class members on a more personal one-to-one level, offering a more individual approach to group exercise. • Instructors get to work with the latest cutting-edge technology.
• Its reports will ensure members feel motivated to return to classes and encourage others to join. It also makes group exercise sessions more fun and rewarding. • Fitness Solution doesn’t have to be enjoyed purely in a class environment. Club members also have the flexibility to use the system when working out individually on the gym floor.
Suunto T3c heart rate monitor
december/january 2010 | ADVERTORIAL | 55
Why heart-rate training? It ensures members are achieving their fitness goals in a safe and effective way. Fitness Solution inspires and guides club members and instructors, providing them with reliable information on training intensity. It also allows members and instructors to track individual improvement and therefore plan more efficiently together for future sessions.
Global popularity Key industry heavyweights are already showing their support for Fitness Solution: “I have been talking health and fitness for 30 years. For the first time, Suunto has powered up the industry with the most advanced, logical and meaningful contribution to cardio control with their Fitness solution,” said Johnny G, creator of spinning and a long-time advocate of heart-rate training with group exercise. Johnny G is now using Fitness Solution in conjunction with his new Kranking concept. “With over 150 installations in Europe already, we’re confident that instructors and health clubs will see immediate results with Fitness Solution,” said Steve Newell, Key Account Manager for Suunto, Europe. “We believe we’re bringing a truly new dimension to group fitness, placing these instructors and clubs at the forefront of the industry.” PedalStudio, a popular cycling studio in South West London, is already seeing the benefits of this unique solution. “It’s fabulous! In particular, it’s fascinating to see your class-on-class progress and comparison of effort over time,” commented class participant, Eleanor Doody. “No other gym gives you this kind of detailed feedback.” “I’m even more convinced of its worth now that I’ve been using it for a few months,” added member, Sally Cope. “I’m really enjoying using the system and making the most of my optimal exercise zone.”
For more information, please contact Simon Timmins at Suunto on +44 (0)7712 863 764 / +44 (0)1276 404 800 or email firstname.lastname@example.org
56 | directory | december/january 2010
Fitness for Older Adults
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december/january 2010 | directory | 57
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58 | the last word | december/january 2010
What a year
Maureen Hagan is an award-winning group fitness instructor with over 25 years’ experience teaching round the world. Here are her thoughts on what to expect in 2010.
certainly had its high and lows, didn’t it? While the recession seemed to dominate, friendlier fitness programmes and dance-based exercise bucked the economic trend – thanks in part to reality TV, of all things. In the UK, that was through shows like Biggest Loser and Strictly Come Dancing, and in the States and Canada – Dancing with the Stars and So You Think You Can Dance. In addition, the baby boomers continue to drive the trends that incorporate small, easy-to-use, non-intimidating equipment including air filled and weighted balls (big and small), resistance tubing, dumbbells, Kettlebells, pulleys, foam rollers and balance beams. But the economic downturn continues to threaten fitness companies – and single club owners and studio club owners – and even shows its impact on registration numbers at most fitness conventions around the world. One thing is for certain: 2010 will present many challenging yet rewarding opportunities for fitness professionals, especially those who are prepared to look at their roles and their company’s operations to find ways to generate additional income. The future will belong to those who creatively think outside the box – or, in your case, outside the gym – and to those who can predict and “work” the trends. Those fitness professionals and companies that will lead the way into the next decade will be those that are on the look out for ways to create passive sources of income (sales of nutritional supplements
and anti-ageing products). The forward thinkers will take boutique style studio personal training and top trend programmes to the next level and offer new, different and challenging programmes both indoors and out – and will not hesitate to charge extra for short-term specialty programmes. Partnerships with wellness corporations and insurance companies, adventure groups, assisted long-term retirement living facilities and weight-loss clinics and programmes are all likely to be successful avenues, and have plenty of untapped opportunities. Being a fitness role model will be more important and trendier than ever before. Accessibility to fitness and wellness information will be essential, as baby boomers will be seeking more information to make knowledgeable and economically wise choices. With corporate employers, public policy and many national governments all conscious of and even promoting changes in lifestyle, this will be an opportune time for you and your business to lead your community and the world to the next level of health and fitness. Remember: for things to change, you must change. For things to get better, you must get better. fp
The future will belong to those who creatively think outside the box
AIR COOLED TRAINING impossible is nothing
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