ISSUE 57 // February 2021
CREATING AN APP, TO BUILD OR PARTNER – THAT IS THE QUESTION
GUY GRIFFITHS INTERVIEW’S
BY STEFAN RAUCH, CUSTOMER SUCCESS MANAGER, EGYM UK
KETTLEBELL EXPERT JODI BARRETT, CEO KETTLEBELL KICKBOXING CANADA EXPLORES THE KETTLEBELL
HIRING AND RETAINING THE RIGHT TALENT
BY BENJAMIN LUDWIG
FLIRTING WITH FITNESS
BMI & OBESITY
BY TAZ DUNSTAN
BY MARCUS REDDY CONSULTANT GENERAL SURGEON AT NEW VICTORIA HOSPITAL, SURRY, LONDON
E G Y M // E Z FA C I L I T Y
Welcome... ...to the February issue of Gym Owner Monthly Magazine “The Best Way To Get Started Is To Quit Talking And Begin Doing.” Walt Disney Love is truly in the air for all things fitness. So let's start by spreading that love. For this month’s Exclusive Interview we have Guy Griffiths chatting with Steve McClory owner of Code Fitness page 6. Obesity & BMI, the truth and nothing but the truth by Dr Marcus Reddy page 18 and Stefan Rauch, Customer Success Manager at EGYM UK, explores the ongoing conundrum that many gym owners are facing page 32. We catch up with PT Beth Turner who can't live without her music page 24, we have our very own Stacy Wig from the good old USA keeping us fit with a Valentine’s Workout page 56 and KickBoxing Kettlebell Star Jodi Barrett all the way from Canada is our Ask the Expert page 68. Pastor and fitness guru Ben Ludwig takes us through the hiring process page 28 and page 60 Daniel Godia our fitness expert from Nairobi, Kenya shares with us about starting an exercise programme. Guy Griffiths tells us how to survive with a Recovery Planning on page 44 and you’ll find ask the questions that matter by Ben Hackney-Williams page 40. Did we forget to mention that you can subscribe for free? Visit www.gymownermonthly.co.uk Train safe.
The GOMM Team
email@example.com Tel: +44 7858487357 +34 642572963
Keep up to date
www.gymownermonthly.co.uk @GymOwnerMonthly gymownermonthly
COVER PHOTO CREDIT: STEVE MCCLORY © Gym Owner Monthly Magazine 2016-2021 Gym Owner Monthly Magazine is published by PW Media. Gym Owner Monthly Magazine is protected by copyright and nothing may be produced wholly or in part without prior permission. The acceptance of advertising does not indicate editorial endorsement. The opinions expressed in editorial material do not necessarily represent the views of Gym Owner Monthly Magazine. Unless specifically stated, good or services mentioned in editorial or advertisements are not formally endorsed by Gym Owner Monthly Magazine, which does not guarantee or endorse or accept any liability for any goods and/or services featured in this publication. We cannot accept responsibility for any mistakes or misprints. Unsolicited material cannot be returned. The views expressed are not necessarily those of the publisher. Please note that we reserve the right to use all supplied photographs/images elsewhere in the publication or on our social media channels.
THIS MONTH GUY GRIFFITHS CHATS WITH STEVE MCCLORY, OWNER OF CODE FITNESS
FITKIT, WE’VE FOUND YOU THE BEST INDOOR CYCLING BIKES
CICLOTTE BIKE The Luxury Design Exercise Bike
BMI & OBESITY
By Marcus Reddy, Consultant General Surgeon at New Victoria Hospital, Surry, London
22 FEBRUARY 2021
BECOMING A PT LOCKDOWN CHAMELEON By Jane Cox
MUSIC IS MY LIFE By Beth Turner
HIRING AND RETAINING THE RIGHT TALENT by Benjamin Ludwig
CREATING AN APP, TO BUILD OR PARTNER – THAT IS THE QUESTION By Stefan Rauch, Customer Success Manager, EGYM UK
FLIRTING WITH FITNESS By Taz Dunstan
ASK THE QUESTIONS THAT MATTER By Ben Hackney-Williams
WHAT YOU NEED TO KNOW WHEN STARTING AN EXERCISE PROGRAM AND MAINTAINING A HEALTHY LIFESTYLE EXPLAINED By Daniel Godia
44 62 PAGE
RECOVERY PLANNING By Guy Griffiths
WHAT IS GYM MANAGEMENT SOFTWARE?
“HOTEL – CORONA” By Philip Maddox
HOW TO TURN LOCKDOWN RUNNERS INTO RUNAWAY SUCCESSES: LOCAL PARTNERSHIPS CAN BENEFIT EVERYBODY By Amy Dutfield
VALENTINE’S WORKOUT By Stacy Wig
FOUNDER AND YOGA & MEDITATION TEACHER AT SNUGG YOGA, HELEN, SHARES HER EXPERIENCE OF COVID-19
KETTLEBELL EXPERT JODI BARRETT, CEO KETTLEBELL KICKBOXING CANADA EXPLORES THE KETTLEBELL FEBRUARY 2021
THE EXCLUSIVE INTERVIEW
Exclusive Interview GUY GRIFFITHS CHATS WITH STEVE MCCLORY, OWNER OF CODE FITNESS
THE EXCLUSIVE INTERVIEW
HOW DID YOU GET INTO THE FITNESS INDUSTRY? My first career was in accounts, and fitness was my hobby. I did a gym qualification in 2006 to help myself train better and
just for knowledge, but started training people and really enjoyed it. I trained a kickboxer who wanted to put weight on for a fight, and quickly realised how much I could help people and to see the difference I was making.
started working in the local leisure centre two evenings a week.
Shortly after my daughter was born, I packed in the accounts
As someone who loves to exercise and loves chatting to people, I
job and started personal training at a studio. It took 3 months to
couldnâ€™t believe I could get paid to do both! I learnt more and more, then did a PT qualification in 2010, again
really get going, but I quickly decided that I wanted to actually run a gym so that I could help more people.
THE EXCLUSIVE INTERVIEW
TELL US MORE ABOUT CODE FITNESS Luke Watson and I both trained members at the PT studio, but we wanted to set-up a proper gym rather than our own studio. When Swiss Strength Consulting, Atlantis European Distributor, found out we were setting a gym up they contacted us and wanted us to make it an Atlantis showcase gym. We set-up in a rented unit on a retail park in Newark in 2013. Our main focus is getting results for our members. We have defined processes and specific memberships based on particular goals. Just as important is a good mix of specialist staff who can work with different types of member. That said, some members join because we are simply a good gym because they love the vibe and feeling of being a member of CODE. Any decision we make is based on our values of helping people and building the
WHAT SETS CODE APART FROM ITS COMPETITORS?
tailored support for all our members too.
about building our own club. After being
The big differentiator is the systems
education. We want to give members the
turned down twice by the bank, we finally
we have in place to help our members
knowledge that helps them to get their
got the go-ahead to buy the land and
get results. They can choose and
results. We run events, build groups, and
build in 2018. Although we paid our staff,
switch between good health, fat loss,
publish videos that give a basic overview
Luke and I had taken no money out of the
strength and power, and various other
and more in-depth understanding of
business for 5 years, but that enabled us
programmes. The pick and mix of trainersâ€™
relevant topics for their training or
to build our own gym.
skills and personalities provide a lot of
nutrition, for example.
right atmosphere for our members. A break in the lease started us thinking
We also place a lot of emphasis on
THE EXCLUSIVE INTERVIEW
has always been an issue in the industry
on women-only boot camps to make it
with staff retention. Our newly qualified
less intimidating and to learn how they
PTs follow a process to build up their
wanted to train. Now we have more
client base, and we wonâ€™t take on another
women members than male members.
instructor until they reach a certain level
This in turn opens more marketing points,
and a number of clients. We have built
creating stories for social media and
from just two of us to twelve PTs at CODE
helping us to grow as a business.
and are still growing.
The challenges are constantly changing, which is what we enjoy. From starting
WHAT ARE THE BIGGEST CHALLENGES YOU FACE IN YOUR BUSINESS?
in a rented unit to building our own club
At the beginning, we were seen as a
that we will adapt to any challenge facing
bodybuilding gym, as we didnâ€™t have
us. We work hard every day on retaining
The other key difference is that we place a
loads of cardio kit, and we struggled
members, and adapting to the latest
big focus on our staff development. There
to attract female members. So we put
challenge is what makes it interesting.
By giving our members a clear message, that is not all science-based, but also includes opinions and stories, we build communities where members help each other and contribute as a team.
to lockdown, and whatever comes next, everything brings us another different test. We know, and our members know
THE EXCLUSIVE INTERVIEW
WHAT ARE THE MOST VALUABLE LESSONS YOU'VE LEARNT ALONG THE WAY? Social proof is one of the main ways we have grown the business; before and after photos, achievements, challenges, and much more. Whether it’s word of mouth or through social media, people are able to justify to their friends why they’re happy to pay three times the price of other local gyms.
and support available for gym owners who come from a more traditional fitness background.
HOW HAS LOCKDOWN AFFECTED CODE FITNESS? We were in shock when we were first told we had to shut; we just did not see it coming. But straightaway, Luke and I planned everything out, went live on Facebook, and offered new programmes.
Building your personal brand is more
Lots of clubs went silent when they
important than the corporate brand,
closed, but we did the opposite. We
particularly on social platforms. We
shouted about it, kept all our members
initially built and worked on the CODE
motivated and positive, and showed how
Fitness brand, but we are now working
we are fighting for what we have created.
harder on our personal brands as business
from some of the less supportive clubs. One of our members who was having a shoulder operation had just frozen his membership before the first lockdown. As soon as we closed, he asked to resume his payments, even though he would not be training anyway. Members want to support their club and ensure the business survives. CODE Fitness is more than a place to lift weights, it is a club, and a community.
HOW HAS LOCKDOWN AFFECTED YOUR MEMBERS? The content on our private members page
We understood that we would lose
has soared. While we still set challenges
members, but by posting regularly, we
for our members, they are setting up their
keep in touch with as many members
own challenges and motivating each
Understanding the numbers is key to
as possible. Some cannot pay their
other. A new member posted to say they
running and growing any business.
membership right now, but they will be
had only logged 4,000 steps and felt bad.
My accounting background has been
back as soon as they can. What’s more, by
More than 30 other members weighed in
invaluable to CODE, but there is education
being so proactive, we’ve gained members
with messages of encouragement, telling
owners, and the same goes for our PTs and other staff.
THE EXCLUSIVE INTERVIEW
for their measurement system, and get advice, coaching, and motivation.
IN YOUR OPINION, WHAT IS THE CURRENT STATE OF THE UK FITNESS INDUSTRY?
them they’re doing well, and to focus on the positives. Basically, they are doing our job for us! We are running short exercises in the
I think it is the best it has ever been! The opportunities are amazing, the standard of education is getting better, and the quality of gyms is improving. More independent clubs are being set up with owners wanting to share more of what they are doing; from best practice to
learning from mistakes. PT retention is going to get better. The industry needs to support and develop staff with business education, understanding the numbers, and the processes. The future for me is all about sharing knowledge with members, with staff, and between gym owners. This will help us to expand and grow our businesses and improve the industry. It is such a fast-moving industry and has so much more to come. There has never been a better time to be in it.
latest lockdown which are much more engaging than the live classes we’ve run before. The CODE21 challenge includes three things per day: a nutrition goal, a steps goal and a workout. Some will just do a 15-minute workout, or an 8-minute abs session, others can combine workouts if they wish. Everyone posts their results daily and we inspire one another. We’re going to bounce back with more of a health focus. We installed Body Composition scales midway through 2020 to help our members to measure and understand their progress. I see this as being one of the essential parts of our health offering going forwards, not just for existing club members, but for health seekers that may choose to be active elsewhere They will come to CODE FEBRUARY 2021
CICLOTTE BIKE THE DESIGN EXERCISE BIKE
iclotte Bike is the result of an aesthetic research inspired by ergonomics and essentiality and realised by using high-tech materials like carbon fibres, glass fibres and steel.
The iconic circular shape and the use of carbon express the bikeâ€™s strong sporting vocation, which is revealed during every training session. The frame is designed to adapt to the 5 spinning positions. The innovative turn multiplier transmission and the rotation of the outer wheel make the exercise unique, faithfully replicating the sensation of cycling on the road. The resistance is obtained with a sophisticated electromagnetic system remotely controlled via Bluetooth. Ciclotte Bike, the design exercise bike/exclusive fitness equipment/ perfect decoration object for theÂ interior of houses, from luxury living rooms to unique bedrooms and bathrooms, hotel suites and yachts.
MOBILE DEVICE INTEGRATION The special support of this extremely modern design exercise bike, allows integration with smartphones and tablets, offering a wide range of possibilities for entertainment during the workouts. Beginning from watching your own movies and music till the simulation of routes on trails and roads, thanks to a dedicated App that can provide useful information on the speed and distance travelled. A special kit consisting of a support for smartphones and tablets and an electronic chip has been designed to connect the bike to any mobile device via Bluetooth.Â The mobile device integration offers numerous entertainment possibilities while pedalling. Thanks to the kit, it is possible to enjoy video, music and street simulation via Kinomap APP. Kinomap allows you to monitor the parameters of your workouts, compete with your friends and ride on the most beautiful routes in the world. www.ciclotte bike
THIS MONTH’S ROUND-UP OF KIT, PRODUCTS AND EXTRAS YOU CAN STOCK FOR YOUR MEMBERS – BOOST LOYALTY, RETENTION AND YOUR REVENUE!
THE BEST INDOOR CYCLING BIKES SUPREME BODY BIKE The Body Bike Classic Supreme is the result of a relentless quest for the ultimate indoor bike. It is fully protected by plastic covers at the crank and flywheel and all of its essential components are made of stainless steel. Therefore, dust and oxidation don't stand a chance! The Body Classic Supreme has been smartly designed and every part - even the smallest - has a practical use. Features: Triathlon (Wave) handlebar with 2 bottle holders and MP3 player holder. ProSoft saddle Standard pedals. Integrated emergency braking system. Easy access for maintenance. Wheel: 20 kg - Max. : 150 kg. Weight: 65 kg Dimensions: (WxDxH) 105 x 60 x 100 cm. ABS side covers to protect the inside of the bike from dust and sweat. Powder-coated stainless steel seat and handlebar post. The other parts of the frame are in powder-coated steel. Resistance system requiring no maintenance. The 22kg flywheel provides smooth and quiet pedalling. Brake: Body Bike pad designed in synthetic Kevlar requiring no lubrication. 5 years warranty (for the frame). 14
NORDIC TRACK COMMERCIAL S10I STUDIO CYCLE
features 10″ HD touch screen 22 resistance levels Power incline/decline from -10 to 20 percent
Meet the NordicTrack Commercial S10i Studio
Adjustable padded saddle
Cycle, a new exercise bike with iFit Coach and 10”
video screen. The S10i is the more affordable bike
of two in NordicTrack’s Commercial Studio Cycle
Three-pound dumbbells for upper-body exercise
Series; the S22i is identical except for its 22” screen. For each machine, the highlight is exercising with
iPod-compatible MP3 speakers
a video of high-quality studio gym classes. The iFit
Wireless heart rate receiver
Coach app helps you choose from the library, and
Contact heart rate sensors
each video’s personal trainer speaks to the camera
Water bottle holders
to create a sort of in-studio experience.
High weight capacity (350 pounds)
Enabled for spin class videos and other iFit Coach
NORDICTRACK COMMERCIAL S22I STUDIO CYCLE With a large rotating touch screen, an automatic incline and resistance control system, and a vast library of global rides, the NordicTrack S22i is one of the most feature-rich smart stationary bikes on
incline, decline, and resistance as you ride; and a built-in fan that emulates the breeze on your face, this piece of smart gym equipment is one of the most feature-rich stationary bikes on the market, and the next best thing to road cycling or mountain biking. Features:
the market and the best way to train indoors for
Allows for live, trainer-controlled automatic incline,
real-world cycling adventures.
decline, and resistance adjustments
Stationary bikes can make you feel like you're
Bright 22-inch rotating HD touch screen
going nowhere fast, but NordicTrack's Commercial S22i Studio Cycle might just trick you into thinking
Excellent classes, series, and instructors Wide variety of studio and outdoor workouts for all
you're actually traversing mountains in Colorado,
passing waterfalls in Hawaii, or riding next to 19th
Features live classes and leader boards
century ruins in Turkey. Featuring a vast selection
Built-in fan and accessory tray
of trainer-led outdoor workouts filmed all over the
Connects to Bluetooth headphones and heart rate
world; a unique ability to automatically adjust your
NOHRD BIKE CLUB OFFERED BY WATERROWER Made in Germany in very small series, this solid wood bike has very precise finishes and an elaborate design, which distinguish it from traditional sports equipment. A successful combination of quality materials and an innovative and aesthetic design, the NoHrd is still going to look good even when you're not using it. WaterRower has been a supplier of fitness equipment for over 30 years. It offers devices made from sustainably harvested wood taking
Fully assembled, its compact footprint takes up just 0.44 square meters of floor space, allowing you to seamlessly set it up in any interior environment. To maintain a minimal aesthetic and ensure all performance monitoring upgrades are futureproof, the NOHrD Bike does not have an inbuilt performance monitor. Instead, Bluetooth sensors on the bike transmit workout data to the NOHrD Bike App (available for free on iOS and Android). To accommodate this, handheld devices can be securely fitted in place by the retractable holder during workouts, so you'll never lose track of progress as you work towards your fitness goals.
care that each equipment is an elegant piece in
Wear-free magnetic brake technology enhances
Fitted with a setting disc of infinitely variable
resistance, it's designed to accommodate your
Infinitely variable pedal stroke resistance
fitness level and desired workout intensity.
Compact design and rubber wheels allow for
Whether you opt for an upright or racing position,
adjustable set-up in your home environment
the well-shaped set of handlebars give you a
Adjustable handlebars with multiple grip options
range of positions to get comfortable in.
Free data tracking with the NOHrD Bike App FEBRUARY 2021
BIKE PROFORM TOUR DE FRANCE TDF 10.0
Official Tour de France bike
Partners of the Tour de
Follow the intensity of your training like the pros with
France, Proform have created a powerful indoor bike to provide professional training allied with innovative technology: start training on a 10 inch touch screen. Travel the 2015 Tour de France from Utrecht in the Netherlands to the ChampsElysées in Paris, or create your own routes around the world thanks to the integrated iFit technology (optional subscription).
touch screen. Take advantage of all your favourite exercise applications, training programs and training statistics in high definition. the ergometer function, the most accurate data of your cycling performance. IFit integrated with Google Maps ™ Access the path of your next race around the world through iFit interactive technology and display it on Google Maps Street View on the 10-inch touch screen. Built-in iFit wireless technology (optional subscription) does not require an external module. You can access your iFit account from your computer, tablet or smartphone. Detailed monitoring of statistics Unlimited training library With the revolutionary 20% incline and decline, the ProForm Tour de France bike automatically adapts to the
With its 20% incline and decline capability, the interactive
height difference of the route selected or created!
Proform Tour de France bike automatically adjusts the
Follow the intensity of your training as a true
slope of the terrain to simulate your chosen route or any
professional! The ProForm PTO 10.0 has a built-in energy
previously created route. It automatically plays back your route.
meter that indicates the purest value of your cycling performance.
ProForm individually calibrates the power display to ensure
Slope from -20% to + 20%.
an accurate reading on every bike
HORIZON INDOOR BIKE GR7 The GR7 Indoor Bike is ideally suited for anyone that wants to train inside using a racing cycle. Experience an almost silent and frictionless training thanks to its magnetic resistance system. Enjoy with every training session the ergonomic racing saddle and the finely adjustable multi-position handlebar. The stylish Indoor cycle lets you easily and quickly change the seat position to suit every body type. The freely available fitDisplay App connects your Smartphone or Tablet via Bluetooth with your indoor cycle and offers entertainment, motivation, tracking your training and more. Ride through real landscapes throughout the whole world with Virtual Active. Competitions, as well as challenge programs, open up a new social network where you can also earn bonus points. There is also a range of goal-based training programs in fitDisplay that save your personal settings and training data to give you an optimal evaluation of your improvements and successes. Open up a captivating training world with the free to download fitDisplay App in the AppStore or Google Play. The optionally available LCD-console gives you real-time feedback in your training so that you always have the important data in front of you. The innovative "Glow Ride" light system takes your interval training to a new
Follow your training from the control station: the 10 inch
level. The LED-light leads you through the different phases of a route with the associated training position. Features: Braking system: manually adjustable magnetic brake Flywheel mass: 6 kg Saddle adjustment: incline, horizontal, vertical Removable saddle Handlebar adjustment: vertical, horizontal, Combination pedals Extras: transport wheels, drinking bottle holder Optional LCD console with various training programs and real-time feedback. Horizon Indoor Bike GR7 - inspired from the racing cycles of professional riders! Robust frame construction for intensive workouts Very comfortable performance racing saddle and easily adjustable multi-position handlebar Compatible with the free fitDisplay App (iOS/Android) You can measure your heart rate with the free fitDisplay app (iOS / Android) and the Horizon Bluetooth® chest strap (available separately)
JOHNNY G SPIRIT BIKE The Johnny G Spirit Bike is the perfect innovation – with the past moulded and forged into the future. The electronicallycontrolled, magnetic resistance system
WAHOO KICKR BIKE The Kickr Bike from Wahoo is an indoor training bike for the dedicated
regardless of ride position. Built-in programs give users an effective workout each time and include Warm-up mode, Manual, HR Zone program, Power Zone program and LAP program.
allows users to duplicate, replicate and
differentiate their training sessions.
Braking system: electromagnetic
Performance metrics are accessible at all
times on the high-visibility LED display.
Flywheel mass: 21 kg
The cockpit-style console has been
Display: duration, distance, speed, watts,
strategically crafted to transport you into
RPM, heart rate
an elevated state of performance through
Display of exercise profiles via LED
the integration of mind and body.
Resistance levels: 20
A generator drive system with a power
save function allows users to store
Saddle adjustment: horizontal, vertical
workout data for 10 minutes after
Handlebar adjustment: vertical,
pedalling has stopped. Proprietary
handlebar design for comfort and
Extras: transport wheels, drinking bottle
resistance buttons at your fingertips
climbs and descents in the virtual world – from 20 per cent positive to 15 per cent negative gradients.
virtual rider and requires considerable
investment over a more traditional turbo
Easy, adjustable fit and component
With apps such as Zwift, TrainerRoad and
Programmable virtual shifting and
Sufferfest in mind, the Kickr Bike provides
custom gear configuration
plenty of features to make virtual training
LED Display communicates gearing and
as realistic as possible.
Its very bike-like construction makes
Patent-pending adjustable crank arm
it feel life-like, as does the real-world
length (165 mm - 175 mm)
gradient changing technology that mimics
Simulated grade of +20% to -15%
STAGES CYCLING INDOOR BIKE SC3.2
between cycling positions.
Ergonomically fit and engineered
At the heart of the SC3 is a smooth, silent
for simplicity and function, the SC3
electronic resistance unit of stunningly
seamlessly and wirelessly connects to
realistic road feel right down to each
your cycling computer, heart rate monitor,
electronic gear change. An oversized
smartphone or tablet via Bluetooth® and
flywheel makes climbing, acceleration and
ANT+™. The SC3 is the only indoor studio
coasting feel spot on.
bike that comes standard with a Stages
Precision power measurement comes
Power meter and a modern SIC2 console
from a single-sided Stages power meter.
to display and record training data such
The Stages Power measures power data
as power, cadence, heart rate, speed,
reliable and real – we don’t estimate your
distance and calorie consumption.
power we measure it.
Therefore, it offers the best conditions for
The Stages Gates® Carbon Drive™- carbon
efficient training sessions and training
fibre belt offers an unparalleled 10-yrs
data analysis. By combining road bike
warranty. Combined with a 5:1 gear
geometry with our RoadBar™ handlebar,
ratio and perimeter-weighted flywheel,
StagesFit puts you in a comfortable
the SC drive system supplies a sublime
position for whatever the day’’s ride
feeling of inertia for that real outdoor
requires. With the industry’s fastest
experience. No lubrication, maintenance,
adjustment system for handlebar and seat
or replacement costs of a chain or poly-v
height adjustment, you can easily switch
drive. FEBRUARY 2021
OBESITY BY MARCUS REDDY, CONSULTANT GENERAL SURGEON AT NEW VICTORIA HOSPITAL, SURRY LONDON
ockdown has been a difficult time for many and the impact during this New Year has lead to both positive thoughts and anxiety on how to better look after our health through fitness and losing weight. No matter how you feel about your body, it’s better to focus on a balanced approach to health with measured longer-term changes in diet and exercise.
Body Mass Index is often calculated from our height and weight to help understand how much weight we need to lose to be healthy. Waist circumference is a useful additional measurement that helps identify out health risk since it is a better estimate of our visceral fat. In a man, the health risk is higher if our waist circumference is more than 94cm and for a woman 80cm. We should personalise how we assess obesity risks on body composition and distribution, our genetics including ethnicity. My advice is to aim for a sustainable nutritional and exercise routine 18
incorporating a long term BMI target
Food is central to our culture. We
range. BMI is less accurate in assessing
celebrate, greet and commiserate with
health because it doesn’t help distinguish
food. At the same time, we are at a time
the composition of the weight between
when high-calorie foods are too available
visceral fat and muscle.
and often concealed. No one intentionally
During the difficult last year, we have
becomes overweight and there should
identified the impact of obesity on our
be no blame or taboo. It is an insidious
susceptibility to disease and the need
disease that can affect anyone and we
to aim for overall health as well as our
should approach this condition with the
weight and BMI.
same attention as we do for any other.
When we aim to improve our health
desirable for good health. In times of
diet and exercise will help. Sustainability
we first look at our BMI. However, It’s
relative food scarcity this was a desirable
is key and therefore avoiding fad diets
too simplistic to consider obesity as
human trait but in our modern times of
which achieve temporary weight loss
poor diet and lack of exercise. Weight
easy calorie consumption, the innate
through radical and artificial interruption
fluctuations occur with age, hormonal
programming of higher BMI than healthy,
to the routine dietary intake should
change and seasonally. There are many
results in our struggle to maintain weight.
be avoided. Small changes which are
myths concerning body weight. Exercise is good for fitness but is less likely to be helpful for long term health without dietary changes. Weight loss from intense exercise would be required to burn off
I advise it is best to ask for specialist advice dependent on your needs. Where there is a moderately increased risk due to obesity, small targeted changes to our
targeted and measurable is best practice. Where risks are high from “morbid obesity” medical advice should be sought. Assessment of their dietary habits from
calories, whilst our foods have become more calorie-dense. Therefore weight loss purely focussed on exercise would be an unlikely lot to be sustainable for most people due to our body’s efficiency. We can walk 10,000 steps and burn off not much more than 200 calories which are easily replaced by almost any small snack. Medical science is starting to understand the mechanism by which we gain and lose weight. Our personal “set point” in our weight, leads us to gain or lose weight. This explains that when we make changes to our diet and exercise unless we consciously implement these ongoing changes, our desires and habits will drift in a direction towards our set point. Many have set points that are higher than FEBRUARY 2021
to understanding where many of the concealed calories come from. Ensuring that where there are unexplained factors, our endocrinologists are consulted. The obesity experts can advise on targeted changes, medications to support the change and procedures or interventions such as temporary gastricÂ balloons or operations in some circumstances. Once dietary assessment and programme are undertaken, it might also be helpful to look at an exercise regime that would suit you. According to clinical studies1, it is a dietician or nutritionist is a helpful step
should be consulted. The experts can guide
understood that when performed
in understanding where some of the
on targeted changes in diet and physical
regularly and with sufficient intensity,
sources of the concealed calories may be
activity plus the use of medications to help
resistance training stimulates skeletal
coming from and development of a sensible
support any of the changes. Occasionally
muscle to synthesize new muscle proteins
sustainable diet is critical. A small dietary
procedures temporary or permanent
(hypertrophy). However, the effective
change of a long period of time has an
can help and this includes appetite
amount of resistance training to promote
enormous impact on health. Overeating
suppressants, gastric balloons and key-hole
muscle growth in relatively sedentary
surgery procedures such as the gastric
diseased or aged individuals is an area in
can lead to obesity. This can be less than
sleeve for morbid obesity.
need of further investigation.
one biscuit a day. Exercises will need to be
For anyone worried about living with
On the basis of a combination of literature
tailored to the individual need. When the
obesity, I recommend an assessment
findings and in-house laboratory results,
BMI is significantly high and especially over
such as the one provided at the New
some basic recommendations for the design
35 in the presence of medical diseases such
Victoria Hospital, assessing their dietary
of programmes for new gym members with
as diabetes and high blood pressure a doctor
habits from our dieticians is the first step
metabolic risk based are provided.
of 100 calories per day over many years
1. During the first two weeks of
one set to a maximum of 10 sets per week on
exercise, the weights should be kept to a minimal level so that patients
5. The RT program should consist
learn the exercise techniques. A
of exercises for all major muscle
minimal weight allows muscles to
groups. Exercises to strengthen the
adapt to the training and prevents
upper body could include bench
press (pectoralis), chest cross (horizontal flexion of the shoulder
2. From the third week, the objective of the training is hypertrophy.
joint), shoulder press (trapezius), pull
Participants should start with three
downs (latissimus dorsi), bicep curls,
sets per muscle group per week, on
tricep extensions, and exercises for abdominal muscles (sit-ups). Lower
3 non-consecutive days of the week.
body exercises could include leg
One set should consist of 10–15 repetitions, without interruption, until severe fatigue occurs and completion of further repetitions is impossible.
press (quadriceps femoris). Professor Marcus Reddy is a Consultant General Surgeon at New Victoria Hospital,
3. The training load should be
a private, charity owned hospital based
systematically increased to keep
in Kingston upon Thames, Surrey and is
the maximum possible repetitions between 10 to 15 per set. A repetition maximum of 10 to 15 repetitions
one of the few remaining independent hospitals in the country. It has provided a high level of service to the
corresponds with 60–70% 1-RM .
local community for over sixty years and
4. The number of sets for each muscle
is frequently ranked by patients as one of
per week should be increased
the top private hospitals in London.
progressively every four weeks by
"Food is central to our culture. We celebrate, greet and commiserate with food. At the same time, we are at a time when high-calorie foods are too available and often concealed"
g n i m o c Be EDITORIAL FEATURE
A PT LOCKDOWN CHAMELEON BY JANE COX
hether as a surprise or not 2021’s abrupt 3rd countrywide lockdown on 31st December really was tough to swallow for me and the fitness industry as a whole. This decision to yet again close gyms and restrict face to face training to open-air venues in the depths of winter really stirred up some frustration for me as I’m sure it did you. I mean it’s a whole new ball game from the summer when you’re standing in minus temperatures freezing into the ground whilst teaching a moving warm client, isn’t it? Stricter rules this time really are not a good idea to be broken. After training back to strength last year a client who had caught Covid from a boxing trainer who really shouldn’t have given in and delivered that session. To two of my husband’s being hospitalised through contracting Covid, one having to be airlifted to Cornwall and put in a coma. Both families contacted me at the time asking if I would consider training them back to health after their husbands had recovered, and thankfully they are on
the mend! First thing on their list when they left hospital (and when doctors and restrictions allow) was directing them to strength training which is great because I’ve educated these clients well during training with me for over a year, they recognise the effectiveness strength training will be for not only long Covid recovery but the long-term benefits of becoming stronger and fitter for their loved ones future health. That said, until such time when one to ones can resume, this time around January really was about motivating myself. There’s a lot of talk about the vaccine role out where its justified to other countries saying you always put your own mask on first, well hell yeah! I am doing just that. So many questions going on here. Will we ever be the same again? Will gyms ever re-open? etc... New strains, what will that mean for the future of fitness and will we all be limited to online and lone training for years to come? From what we should all learn from the passing of Sir Tom was his wonderful legacy of a glass half full approach which has got to be taken for all our sakes and hope must prevail and let’s start with ourselves. Whether you’ve been one of the lucky ones receiving a government grant or be furloughed, planning, selfdevelopment and juggling learning new skills alongside homeschooling for ourselves has got to be the way to go. During January so far, I’ve been attending numerous free online courses, webinars (look on Eventbrite for FREE events you can plug into), re-thinking social media strategies, free online networking (networking agencies, the first one is usually free), adding to qualifications giving my clients a better service, developing business plans for new projects. Thinking on my feet staying pro-active for all eventualities no matter what the future holds so as a PT you’re not left behind or ultimately without a job. Look at new trends, becoming an ambassador for gym brands, all strings to the PT bow! We’re all in the same boat here so try and get out of your comfort zone, do something you were reluctant to do before for whatever reason, do it daily, be pro-active don’t be scared of change as they say “you fail to plan you plan to fail”. Become that inner PT chameleon, be a survivor, seize opportunities and embrace change like Sir Tom says there will be brighter (and warmer!) days ahead. FEBRUARY 2021
IS MY LIFE BY BETH TURNER
usic can make or break a workout, it'll make you question if you can push that little bit more without even knowing. You hear the beat the music’s getting faster and faster, your heart starts to pump louder, you can feel it in your chest, the fire in your belly's roaring to get out and you've goosebumps down the back of your arms then BOOM !!! There's that adrenaline to get that extra rep that bit more weight, to run faster to squat lower there's the feeling that makes sure YOU DO NOT QUIT! Music brings out the feel-good factor whether it's training, cleaning or even driving, but do you ever get that feeling when you taste something or you smell a certain smell and it takes you back to a time and a place? You hear a song and it reminds you of a point in your life or a feeling you once felt, it’s funny how what you hear affects how you feel, how we use music to enhance not only enjoyment but motivation and performance of physical activity. It's like the saying “your body will only go where your mind pushes it”. Stimulative music influences the 'fight or flight' response for the sympathetic nervous system which then includes an elevation of heart rate. I wore a monitor for the diabetic team at my local hospital
as I’m type one diabetic. The monitor was to see the effects of resistance training compared to HIIT training on blood sugar levels but what we discovered whilst I had the monitor on in a spin class was that even though I didn't get on the bike, and didn't exercise when I turned the music on when the adrenaline kicked in, you could see my heart rate increase and throughout the class, you could see where the music changed based on my heart rate; it looked as if I'd joined in when I hadn't even moved a muscle. That's not all though, music can also improve kinetic patterns since there's a strong response to rhythmical qualities of music, this can lead to improved technique and co-ordination. So music affects your memory your hormones, your physical result but could you get that mid-workout hype without music? Music can also help with endurance it helps to prolong exercise which builds up to higher intensities towards failure - or success as some would call it. Basically when the beat drops it helps you to get that one more rep, the difference between
use something so powerful to help you
their favourite and could be completely
average or your best. Whilst looking at the
achieve your goals, have you ever truly
different to the person stood next to them
psychological and physiological effects
looked what's on your playlist?
on the squat rack. Dianne Teo founder
of music in training it makes you realise just how powerful music is; outside of the gym or your favourite exercise class
There are so many different genres of music so what type of music can have
and owner of T30 Fitness says 'music totally changes the dynamic of a class' so I dug a little deeper and asked 'what
music is used with dementia patients who
all these different effects on you, I did
couldn't tell you the name of a loved one
some research on my own Facebook as
they'd spent a lifetime with but music will
I have gym customers, gym managers,
the world: Whiplash by QFX and The
trigger something inside of them, and
instructors, PTs, musicians, MC athletes
Bongo Song by Safri Duo - were from
they'll recognise their favourite song or
and each person is unique, every
two instructors, You’re Shining by HTID
remember the lyrics. Why would you not
person has a style of music which is
and Enter Sandman by Metallica by gym
is your song ?' what's that one song that makes you feel like you can take over
members, Gary Booth a professional boxing coach at M31 Boxing Gym told me it changes depending on what part of training they're doing but techno house makes them work harder in circuits and Julie Rose a trained figure competitor told me Fly On The Wings Of Love by Annia was her song and when I asked her why she said because it reminds her of where she wants to be. Does how you listen to the music affect what it does to you, the fact that I play my music that loud you can't hear yourself think has always got me into trouble as I’m always being told to turn it down, but for me, that’s what gets results. Earphones are a completely different subject altogether but can they get you into a world of your own, to be able to get that result you've never had before? We are all unique, you do what works for you but if you own a gym, are you reaching your full potential? Is the music you’re playing effecting the number of customers coming through FEBRUARY 2021 25
your doors(pre covid obs)? Are your tunes
the tempo, the BPM (beats per minute)
that rap and r&b provide the best beats
slowing down the number of the before
this is the speed of the underlying beat in
for stretching and running, dance music
and after you're getting on the gram
any track, like a heartbeat, it's the pulse
is best for strength training, pop is best
because I'd go as far as saying your music
of the music it's the difference between
for cool down, and rock music should be
is just as important as your equipment,
drum and bass 174 BPM and r&b is 60-80
it's what gets results, it's what sets the
BPM the difference between your workout
atmosphere of your gym. That’s the power
track and your cool down track. Sports
of music. Look at your audience, look at
psychologist Dr Costas Karageorghis
MUSIC IS MY LIFE ....... that’s a song lyric
your area, I know if you’re in Liverpool
author of Applying Music in exercise and
but it's true for me growing up and now
you can't go wrong with Scouse House
sport carried out a study using Spotify
as a fully-fledged adult (sometimes),
or Donk music where down south you're
and 6.7 million playlists that contained
music is my life. I grew up in the land of
looking at drum and bass but it's all about
the word 'workout', the study showed
avoided during cardio and high-intensity workouts because the different tempo changes can affect a person’s rhythm.
clubland, my dad’s a music producer so music’s in my blood, growing up, there was always music being played in our house, meetings going on at the kitchen table and remixes being played over and over again, I'll always remember my dad driving the car whilst tapping the steering wheel to the beat, and he still does it now. He not only made me realise that if you dream big, anything you want in life is possible if YOU DO NOT QUIT, but he also made me realise how important music is, how it can be life-changing, watching him go from our house on the council estate to arena tours, seeing him at the Brit Awards and DJing in Ibiza made me see how powerful a song can be and how music speaks to people in a language of its own. I trained as a dancer when I left school and music is a major factor in any dancers' life. I remember doing a show and I couldn't tell you a single move I did but I can tell you the song was The Eye Of The Tiger and I could even sing you some lyrics. When I first joined the gym as a participant my head was a mess and
I wasn't there to look good I was there to
feel the energy in the room and you can
park and I can hear the music and that's
feel better. Gravity by Ella Eyre was my
get lost in the sound of the music. It makes
it, I'm off, the excitement the adrenaline
song, no matter what mood I was in, no
you feel alive and you forget about all
the wanting to join in because you can
matter how much I thought I couldn't go
your worries and life gets drowned out by
hear the banging tunes and you know
on or I wasn't good enough if I put this
the lyrics of your favourite song whilst
how amazing it's going to make you feel.
song on it sparked something inside of
Iâ€™m telling you, YES YOU CAN. I sometimes
A weekend with so many classes and but
me, it made me feel that I could do this,
do classes with my dad, and he plays a Dj
most importantly so much music. This is
why this song? I'll never know, there're
set whilst I have the time of my life with
times I've played this song and that fire
all my customers. Live music while you're
where you'll always find me; life without
in my soul has pushed my body to places
trying your hardest and you can feel that
I never thought possible, to the absolute
sweat dripping down the middle of your
limits even with tears rolling down my
back and that burning in your muscles,
face, this song made me keep going, even
you're struggling to get your breath, but
your meal preps, you plan your workouts
now six years later it still has that same
that song comes and takes you to another
and which days is leg day, all to get the
effect on me every single time I play it. So
level and you keep going and the thought
best result you can but do you plan your
classes are my favourite thing although
of this feeling again is what's getting
playlist, when was the last time you
you can't ever tell anyone I said that. I love
me through lockdown 3. It's all about the
changed your playlist like you changed
everything else I do too but classes are
music and this is also why fitness events
your footwear? Thereâ€™s only one question
where the music takes over, the music is
such as Fit JAM are like my Christmas and
left for me to ask here ....... what's YOUR
loud, the atmosphere is on fire, you can
New Year rolled into one I pull up in the car
music would be boring, You research gym gear and which shoes to work out in, you plan your nutrition,
HIRING AND RETAINING THE RIGHT TALENT BY BENJAMIN LUDWIG
he biggest need in the fitness industry has now gotten bigger, I've got holes to fill, a deadline as to when they need to be filled. Resumes that seem vague and nonrelevant, candidates that are non-responsive, a few promising leads, and now COVID has given me even a harder time creating certainty as to whether or not I'm going to find the "right" person to hire. So what should I do to protect my business from possibly going under, while not creating a high turnover environment within my facility? Here we will discuss a game plan to allow you to not only find the right people but keep them for the long haul.
However, the good news is there is hope!
companies. No company is perfect, did
Results are rarely born from experience
your candidate solution seek, or did they
alone but from attitude. ATTITUDE
find fault and leave because of it? I like
trumps all else. As the famous quote goes:
to people watch around my interview
"Persistence prevails when all else fails."
process and add some interaction to see
Whether you are an owner trying to
The number one thing to always look for
how they fare. Do they treat my front
find good help to build your business, a
when recruiting is a positive outlook on
desk staff well and greet people they
location manager trying to find big smiles
life. If I am looking for an opportunity, I
are around, or ask for me, sit down with
and bubbly personalities, or a recruiter
will find opportunity. One of the biggest
their face in their phone? In the fitness
headhunting high profile clients, these
red flags I see is when an interview
industry, candidates that are positive and
issues can be daunting. There are no black
candidate starts telling me everything
truly love people are two key elements
and white answers to these questions.
that was wrong with their previous
that cannot be overlooked or replaced.
WHAT SHOULD I LOOK FOR?
ONCE I UNDERSTAND MOTIVATION, IT’S TIME TO GET REPS IN
HOW DO I BUILD THE RIGHT TEAM?
out of mom and dads house and getting
Once I have a good understanding of
their own apartment may be a big goal of
my team's motivators, the next step is
theirs. Now I need to set a target for this
getting them into scenarios that they
Once I begin to choose talent, my next step
trainer on how much money they need
will face regularly. Would you rather
is to develop skill. A good attitude and a
to save and how many clients they need
your team takes “practice reps” on your
love for people will get me connections,
to get there. How much easier will it be to
prospects that you paid good money in
but won’t drive results in the long run. My
motivate this person to drive more business
marketing to come in the door, or practice
next big task is to really get to know my
instead of just hoping they will because “it
on each-other? It is so much better to
team on a personal level and find out what
is their job”? Winning with people can be
get your team to role-play scenarios
motivates them? For a new trainer, getting
very easy if I listen before I speak.
so they can get comfortable asking for money, setting goals for difficult clients, changing programming if something isn’t working, or talking an angry customer off a ledge. Skill will only come and be consistent if as an owner and or manager, you practice these scenarios regularly. For new employees, daily role-play is highly advised.
NOW, HOW DO I RETAIN THEM? 2020 has given many employers a hard bargain, trying to pay their staff an honest wage, while not breaking the bank. So is more money always the answer to keeping good staff? Not always, but it is definitely a great start. So how can I make my situation work for a great employee if I am not extremely profitable? Create situations where your staff benefits from creating success. Commissions are not a bad idea, but they tend to be a low motivating factor for most. Share profitability, and allow your staff to reap the rewards when you are in the black, not only will they be more motivated by this, but they will have a
FEBRUARY 2021 29
better understanding of the business
2 - set a plan in place to constantly be
Being a gym owner can sometimes be a
long term which will make your life much
looking for new talent, and role-playing
lonely road. Donâ€™t get caught up in this
easier. Even consider giving ownership
with your current team
trap. Hire people that you want to work
stake for those that make the biggest and
3 - when you have the right people,
longest-term impacts. Most people want
with and win for. It makes the journey
create future planning for them, and
to be part of something big, not just have
compensation based on their skillsets
much more enjoyable, and the wins at the
and desires. Never use a one size fits all
end of the day that much sweeter.
HOW DO I EMPLOY THIS INFORMATION?
4 - constantly find ways to create new
buy-in for your staff. Knowing them on
currently serves as
a personal level will not only satisfy
the Growth pastor
1 - decide whether or not you have
this need but will also allow you to
people with the right attitude and
live life with your staff, instead of just
passion for people
working with them.
network of churches across Kansas, acts as the Subject Matter Expert in Sales for Fitness Revolution, sits on the Advisory Board for the International Strength Training Organization and works in a consultant role with the fastest growing fitness franchise in the world F45 Training as well as working a hand in many startup businesses including co-owning Beatz Fitness featured on Good Day Kansas and KWCH Channel 12 News. He also contributes regularly to fitness business magazines including Club Solutions, IDEA fitness magazine, Personal Fitness Professional (PFP) and Boutique Fitness Solutions. Ben can be reached at firstname.lastname@example.org or follow him on Linkedin: linkedin.com/ in/ben-ludwig-a57ab169
Don’t live in regret over missed opportunities, for if you do, you will miss even more So don't miss this one get your gym featured in our publication and it's FREE. Contact Paul Wood today email@example.com 07858 487357 / +34 642572963 FEBRUARY 2021
CREATING AN APP TO BUILD OR PARTNER THAT IS THE QUESTION BY STEFAN RAUCH
s gym owners across the UK continue to deal with the challenge of maintaining a meaningful and valued connection to members through extended periods of Covid-19 imposed lockdowns and restrictions, digital capability remains a vital service component. Many facility owners will be using this time to assess current provisions and seek out new opportunities.
functionality via an app is now a service most consumers expect from their gym but it is important to invest wisely when creating or upgrading the provision. A poorly functioning service can be frustrating and may actually negatively impact a memberâ€™s experience rather than enhance it. To help gym owners make the right choice, to budget with a high degree of certainty and ensure the provision can grow and adapt with their business and changing market trends, there are several key elements that should be considered.
Here, Stefan Rauch, Customer Success
an existing product.
DO YOU WANT TO BE A GYM OPERATOR OR A TECHNOLOGY PROVIDER?
The value of an app is now undeniable.
Creating an app and maintaining its
Manager, EGYM UK, explores the ongoing conundrum facing many gym owners whether to build a bespoke app or work with a third-party specialist to customise
Not only does it enable a connection between brand and member in times of
functionality is a continuous journey. It is not a one-time investment. Whether
physical distancing, creating a means
developing for iOS or Android, once the
of continuing communication and the
initial programming is complete, there
delivery of services, it also enhances the
will need to be an ongoing provision for
ongoing member experience through
addressing necessary updates, fixes and
functions such as remote bookings,
functionality requirements. This will
digital training plans and challenges.
require a business commitment to dedicate
Being able to access information and
finance, expertise and time. Maintenance
needs are likely to require a significant shift in resource allocation. The key question
TIME AND EXPERTISE
is: do you want the focus of your business
Apps are not created in a day. To develop
to remain on servicing members and
a robust app that can grow and evolve
operational provision or the development
with your business is going to demand
and maintenance of your digital offer?
a significant amount of time. You
In my experience, most gym owners will opt for the former. This is where working with the right third-party provider can offer distinct benefits. This option allows the additional functionality and convenience delivered by the introduction of an app to complement existing services without compromise driven by the reallocation of resources. Gym owners can continue to do what they do best – focus on the entire member experience influenced by the environment, programming and support. The app becomes an additional, added-
should consider factors like recruiting a development and maintenance team; market research – what functionality is
the costs quoted to integrate, custom brand and maintain the provision will all be relatively fixed and can therefore be budgeted with a degree of certainty. This risk to the business.
time – are you creating this opportunity to be available across all iOS and Android devices? Ongoing development costs to meet the evolving needs of your business and members; updates and fixes to ensure the app still integrates seamlessly with iOS and Android. The most effective apps look simple but there are many hours invested by experts in created functional simplicity.
by market trends and consumer demand.
Adding any new service or programme
from the enhanced experience within a
uncertainties and can be confident that
presented and delivered; development
team of development experts, influenced
also mean that members can be benefitted
a third-party provider, you remove these
option, therefore, presents less financial
Implementing an off-the-shelf app can
challenges along the way. By employing
needed, how will that functionality be
value service, ‘dropped in’ to an existing provision and maintained externally by a
where costs escalate due to unforeseen
requires financial investment. Creating an app is no different. Costs will be
LEAD TIME Working with a partner to integrate an app means members will be benefiting from the provision within a matter of weeks, rather than months. A customised, off the shelf product, will already be set up to deliver core functions which will have been developed over many months or years to ensure optimal performance. Most partners will agree to key requirements and work to leverage these first. Additional, more bespoke,
incurred whichever route is taken but
nice to have functions can then be
through the third party provision,
integrated at a later date as budgets and
If you are considering introducing or
all the complexities associated with
time allow, providing much more control
upgrading your own app, these are some
development and maintenance are
over expenditure whilst also ensuring a
removed. These components are often
minimal lead time.
matter of weeks rather than months.
CHOOSING THE RIGHT PARTNER Whilst developers may promote the fact that their product can be customised to work across different sectors, addressing a multitude of needs, seek out a provider who specialises in delivering the functionality you need, within the sector you operate. EGYM Digital offers the EGYM Trainer and the EGYM Branded Member App. Both can be fully integrated into the complete EGYM digital ecosystem or utilised as standalone products. With the EGYM Branded Member App providing custom branding, resulting from many years of global consultation with gym owners and
INDIVIDUALITY AND BRAND IDENTITY Whilst creating a bespoke app does give
a marrying of expert trend predictions to develop functionality which delivers value to gym owners, trainers and
plans, challenges and workout tracking,
members both now and in the future.
the app also utilises gamification, rewards
complete control over presentation and
The Trainer App supports gym floor
functionality, working with the right
trainers through the digital delivery
partner can also deliver a high degree of customisation, delivering a customer experience that looks and feels like an
addition to delivering bespoke training
of member profiles, training plans and exercise demonstrations, creating a means of coaching members 24 hours a day.
systems and performance feedback to keep members motivated and working towards their training goals. If you would like to talk to EGYM about app development or the creation of a full,
extension of their loved and trusted gym
The Branded Member App is an extension
digital ecosystem contact the team at:
of the in-person training experience. In
The partnership with EGYM Digital has
Working with EGYM Digital we have
been a huge success. Around 80% of
successfully extended our connection
our supporters have downloaded the
into the daily lives of our supporters. The
app with around a third are using it on a
maintain a meaningful and valued
physical facilities remain core to our offer
weekly basis. During the pandemic, when
connection with supporters anytime,
but they are now fully supported by an
people have been unable to follow their
evolving digital offer, driven by the EGYM
usual exercise routine, the app has been
Branded Member App.
ctive Nation is an early adopter of digital technology, recognising the value in being able to
anywhere many years ago. We chose to work
absolutely critical, enabling us to continue
with EGYM Digital,
to offer valued services and maintain a
rather than develop
line of communication.
our own app because
EGYM Digital has worked with us to
we wanted to maintain focus on our core business â€“ persuading communities to be active. Building a digital provision is just the start of the journey. Once in place, in order to remain relevant in a fast-evolving world, the provision needs
create a customised app that houses a
which will be an additional support tool for our exercise coaches. Never has there been a more important
workouts, an extensive exercise library
time to be active and nothing can be
and challenges along with supporting us
achieved without great partnerships. This
on the launch of our Active Nation on-
involves an understanding of our mission,
a shared vision for the digital journey and a
We have also been able to maintain
We also considered the time required
nutritional support with our supporters
to market a bespoke app, recognising it
via our integrated Active Nutrition, plus,
would divert significant focus away from
the ability to communicate with our users
the core business and reduce our ability to
on the platform via push notifications
deliver the quality experience we wanted
which have proved invaluable over the
to our supporters.
last 10 months.
integrate the EGYM Trainer app in 2021,
variety of digital offerings including, daily
to be constantly managed and developed.
Due to the success of this app, we plan to
mutual respect with clear communication which has always been evident in our partnership with EGYM Digital.
Build Your Digital Member Experience with EGYM Discover Your Perfect Mobile Pack
Whether Basic, Advanced, or Pro: EGYM Mobile Packs bundle our member and trainer mobile apps with unique feature sets to suit your needs and budget. Build your next-generation digital member experience with mobile app solutions by EGYM! www.egym.com/uk/digital
FLIRTING WITH FITNESS NOW IS YOUR TIME - DO YOU HAVE THE GUTS TO PUT IT ALL ON THE LINE? BY TAZ DUNSTAN
ebruary is traditionally the month of Valentine's, second only to Christmas for a time or event where people feel the need to hook up with a "plus 1" to avoid feeling lonely. The traditional (and now cliché) gifts to lure people for that first date have been chocolates, flowers or wine. Why not break the norm and go way left field with gifts that allow you to see your potential partner doing something fun that is good for them?
As a gym owner, we have largely struggled over the past 12 months. Covid and government restrictions have drastically changed the way we operated and for most of us, our businesses have been benched. For those who still have the stamina to salvage their business and try again, THIS IS YOUR TIME. For those just getting into business, this is an excellent time to buy into the business cheap [if you have a solid business and marketing plan to build on]. Now is THE time to encourage people to get back into a health and fitness zone. For most people, the gym feels foreign again and that makes it uncomfortable. As gym owners, it is our responsibility to make our 36
clubs comfortable and welcoming spaces where people want to be. We can't do that first workout for our members. . . but we can offer a range of options to entice them back into a healthy routine and try our best to forget the time lost and focus on what we can do each day moving forward. Our members and clients need our facilities as much as we need their business.
Focus on upcoming events "Valentine's day": • Bring a plus 1 for free. "Valentine’s day work out on me" • Feb 14 = 14 day "Romance yourself" package. • Fit in Feb 30 days of fitness to shake off 2020 • Masquerade circuit. Being fit and staying healthy is #fashion Brainstorm with your staff, play to strengths. What local groups can you support? What fundraising events can you host? What "trial classes" or "new releases" can you offer to motivate your members and spark some enthusiasm in your community? Most people are likely
"Now is THE time to encourage people to get back into a health and fitness zone"
in hiding and at a loss to undo the damage of lockdown (physically and mentally). Be that hand up to help them. Empathize
and remind them with posters and mirror
view the gym as a punishment zone
where people kill themselves with cardio
an image of praise. Congratulate your
"You deserve to be here making time for
to "burn off" their poor food choices. DON’T
members for making the time to workout
you to look and feel your best." So many
because we truly are all in this together. Make your club a space that promotes
Have a weekly recipe for the members to
Host that damn competition or give away
try, make it cost-effective and nutritious.
and simply encourage attendance. Tell
[Max spend $20 with min 4-5 serves.] A
your members "All you have to do is show
quiche or muffins, something tasty that
up!" This NEEDS to be the mantra for
gives bang for the buck for the members
2021. Days are tough, most people are
to try so they will want to come to the
out of routine and struggling with debt,
club and tell you how it is. (Also leave
depression and uncertainty, work around
the source so members can do their
that. Make a healthy and realistic goal for
own research) encourage suggestions/
those who need help "3 days a week I will
breakfast/ lunch/ dinner or snack food
check in at the gym, even if I only do 5
for the following week to make them
mins of anything" If people are walking to
feel valued and tailor your information to
the gym or riding, at least that's a start. Be
what your members want.
the reason someone gets out of bed!
We have a responsibility to lead from the front and walk our talk. As a Gym Owner people are looking to you for guidance. Be their role model. • Do your workouts • Post your progress • Bake the weekly recipe and Show up, day in day out. This is not an easy ride for any of us, but the best promotion for the club and the industry right now is YOU. If you want to get members back in the club and revenue clocking over, YOU HAVE TO BE YOUR OWN SUCCESS STORY. Gym location: premierfitness247 Ormiston, NZ Photo credit: John Pratt Male model: Romeo Yusupov Female Model: Taz Dunstan
Not ALL Kettlebells come with a lifetime guarantee, but ours do.
G Built and engineered by the very best within the industry G Bespoke design G We work with a choice of materials, to suit you and your client CALL TODAY! ï‚• +34 642 572 963 FEBRUARY 2021
Ask the ns questio
THAT MATTER EXPECT YOUR BUSINESS TO CHANGE, AND TALK TO THE MOST IMPORTANT AUDIENCE YOU HAVE TO FIND OUT HOW YOU SHOULD GO ABOUT IT. BY BEN HACKNEY-WILLIAMS
e're all involved in the fitness and physical activity industry. We're confident that we can lead the charge in the battle against ill health. It makes sense. Like a long-term investment, we've been successful with only a minority of the population paying real attention and dedicating themselves to improving their wellbeing with our services. So when – not if – we engage that other 80%, nothing but good comes of it. However, how many of us are asking the right questions and who are we asking? So much in the way of marketing and social chatter is about “when your gym opens again,” “when things get back to normal,” and “bricks and mortar are here to stay.” When are we going to start asking members “what do you want?”
I wrote back in September about how
going to sit back, binging Netflix,
in your gym and they say no, do you flip
bricks and mortar has cemented its place
takeaways and booze until they become
the table and say that's the end of your PT
in fitness. However, semantics as it may
part of the sofa. They're more active
element? No, maybe the offer wasn't right,
than ever, and they're not planning on
or the approach wasn't right, or the price
stopping. So how can operators appeal to
wasn't right, or the time wasn't right.
be, I don't want things to “go back to normal” post-pandemic. Not when the eyes of the world are on health, fitness and wellbeing more than ever, with
this new movement of movement, in-line
such an expectant stare that's almost
with their current offering?
screaming to ask why we're not doing
If you offer personal training to someone
more. It shouldn't take a pandemic to push
If someone doesn't want to come back to your gym, now is not the time to assume they don't want to be a part of your community.
decision-makers into really listening to a market and a community's needs but, now that we're there, we need to start hearing.
CHANGE IS INEVITABLE. Doom and gloom stories aren't doom and gloom. These are opportunities to evolve through empathy and understanding of what your members, your audience and even your staff need moving forward. I've seen a lot of people knocking stories that members aren't going to return. Nina Hamblin reporting on people saying “I'll never go back to the gym again” isn't detrimental to the fitness trade, it's encouraging to know that someone's listening. These people aren't saying that they're FEBRUARY 2021
"Educate yourself on the standards that your members want you to live up to (not what you think is best for them) and then exceed them" ALL ABOUT UNDERSTANDING AND EDUCATION. It's no mean feat. In addition to your own business evolution and adaptation, the uphill challenge of changing policy and opinion at a national level and beyond is something that we've faced for years. It's also something that will take years to take effect, but we're facing acceleration on this front due to the current climate. If you're agile to get there first and have this paradigm shift play catch up to you, imagine the benefits that will bring. Members need to feel encouraged, inspired and, most importantly, safe. Whether it's sanitisation, disinfection and cleanliness, free trials and tours for prospective customers, digital and hybrid memberships for home workouts, pausing memberships... How many members have you spoken to in order to get their opinions on these matters instead of telling them what's happening? And how often are you driving your positive messaging home? A post every now and again on social isn't enough â€“ no thanks to algorithms â€“ so keeping people informed and updated across multiple channels is just as important now as it was at the start of the pandemic. Educate yourself on the standards that your members want you to live up to (not what you think is best for them) and then exceed them. That element of delight
MEET YOUR MEMBERS WHERE THEY WANT TO BE.
finding other means of working out than
focus and dedication to get it right. Meet
The game has changed and there's no
incredible time of a huge increase in the
that expectation through education and
longer a single traditional business model
percentage of people aware of physical
regulation internally, on the gym floor,
that works for any single business. It's
activity. At a time when most people are
clear that most people have got used to
living a sedentary lifestyle, never before
will never be more powerful than it is today. This sounds like it's business as usual; same as before the pandemic, but the expectations now mean it takes real
visiting a bricks and mortar facility, even if it's not preferred either party's preferred way of engaging the other. Now is the most
have we seen the numbers of those moving more, working out or being positively influenced by their friends and family. Gyms are here to stay, though. Once the dust has settled, community will reign supreme. However, while the physical gym isn't going anywhere, some members will be. The competition is about to ramp up with the opportunities that present themselves in recovery. Even if you don't want to meet your members with a fitness service in their living room, someone else will, so you have to find a way of offering more value than solely what someone gets when they walk through your doors. It's up to us to move forward together, and it's going to take partnerships with a genuine passion for changing business as usual. If anyone keeps doing the same thing without that empathy and understanding of what your members want in the world moving forward, that's going to bring more long-term damage than any pandemic can. â€˘ Ben Hackney-Williams has been a journalist for over a decade. He has worked in fitness for international bodybuilding and MMA publications, driven engagement in supply-side gym design and equipment manufacturing, helped produce over 160 podcast episodes and is passionate about driving positive change through wellbeing initiatives.
FEBRUARY 2021 43
RECOVERY PLANNING BY GUY GRIFFITHS, AUTHOR OF STICK AROUND (STRATEGIES TO KEEP YOUR GYM MEMBERS MOTIVATED) 44
ou know the Benjamin Franklin quote â€œIf you fail to plan, you are planning to failâ€?. The whole fitness industry is in a tough spot right now. To survive, you need to have a few different plans, contingencies, and ideas. There is a lot to be learnt from the last lockdowns, and lots of ways to survive and thrive when clubs re-open. At the time of writing, we do not know when lockdowns will be relaxed and we can re-open. You might be busy running virtual classes, sending out programmes or remotely coaching members. But the most important thing you can do now is to reflect, listen to your members, and make more plans.
LESSONS FROM PREVIOUS LOCKDOWNS Most countries and clubs have experienced more than one lockdown now, so there are lessons to learn from the previous episodes. Which communications and content work best to keep most members engaged? Which members keep active, come back first, or need more support? What return rate do you expect, and how long will it take to get out of the red and back into profit?
EMAIL CAMPAIGN REPORTS Study your previous lockdown campaigns. Lots of clubs rely too much on email and social media. Opens and clicks on email campaigns are typically low (1 in 5 emails opened, less than 10% of those clicked). Good subject lines and engaging content will boost these, but email is cheap for a reason. However, email campaign reports show you which members are interested, and you can choose another channel to contact the rest.
PICK UP THE PHONE
back from furlough to make these calls,
and in the future. Even when you leave a
which has helped with confidence and
voicemail, you are still showing you care
resilience within the business as well.
about their health. Find the resource or
rewarded with loyalty, but also direct
By having direct conversations with your
prioritise your member calls (read on to
feedback and genuine thanks from
members, you learn more about them, and
find out how). Make a note of feedback,
members. We have had clubs bring staff
find out what they need from you; now,
share and follow-up.
Phone calls are the best form of communication, and clubs that took the time to call their members were not only
FEBRUARY 2021 45
ALTERNATE CHANNELS WHEN WILL THEY RETURN? SMS and postcards are options that successful clubs used to their advantage to keep in touch with members during previous lockdowns. A simple ‘how’s it going’ survey sent by SMS is a good way of gauging how your members are feeling and adapting your future content or virtual offerings. Postcards have been very effective at bringing members back. If you don’t have the budget to send post to all your members, then consider only sending to those who didn’t engage with email, SMS or phone. You need to know what works for your club and your members. If you’ve not tried all these channels before, you won’t have any stats. Either try it and start learning, or learn from another club like yours who has tried. 46
Again, based on previous experience (and data), you should have a good idea of which members will be back into the club the day or week that you re-open. A lot of these members don’t need any messages of encouragement, they just need to know
when. Some will return later in the month, perhaps once they have seen the latest procedures and policies. Others will be waiting longer, perhaps they are shielding, waiting for their vaccine, or just lacking confidence to come back yet. Understanding these different types of member means that you can tailor your messages and offering to them.
RETURNING MEMBER CATEGORIES Keen beans (Right back)
Members who will return immediately. Engaged online and kept active.
They just need the date.
Baked beans (slow but steady)
Members who will be back within a month of re-opening.
Benefit from nudges; email, SMS, calls, etc.
Has beens (need coaxing)
Do not return for a variety of reasons; health, confidence, financial, etc.
Find out reason, act accordingly, follow-up.
Looking back at the return rate of members from previous lockdowns will give you an idea of your member types. You cannot get all of them back on day one (it would be a social distancing fail anyway). Nevertheless, you do not need to do much to get your keen members to return. However, the slow and steady members who trickle back could be encouraged to come back sooner. Some action or effort here will help to open your revenue streams faster. Lastly, those members who need coaxing will take a lot of work, and there might not be anything you can do to get them back for the first few months. So, you must find out their needs and work out how you can still support them outside the club. Offering a reduced online membership can help to get members back off freeze. Something is better than nothing. There are a bunch more ideas in my recent articles and webinars, but the best ones are those that your members want, so call them up and listen to them!
BOOSTING INCOME Lots of clubs are planning to increase prices, based on support from existing members (especially the keen beans). This is another reason to understand who these members are, so you can target them with added value and member benefits. Simply increasing prices will always lose some members, and this is likely to be intensified in the current climate. If you can give something extra to those who want to pay more, you will retain more members. Exploring new membership models is a much better way of increasing revenue from your existing members. Again, there are lots of examples in recent articles and webinars.
THE GROWING SHARING ECONOMY As well as learning from your own experiences, there is an abundance of great forums, communities, and groups where you can learn from othersâ€™ experiences. Compare notes, share ideas, and test your plans out with other clubs or experienced partners who will support you. The more action you can take to affect your recovery, the better. That action needs to start as soon as possible. Failing to plan means you are less likely to recover.
Guy Griffiths is a coach to independent gym owners, and a member retention specialist. He works with clubs on processes, systems, and strategies to improve member engagement, and therefore revenue. He founded The Collective, a place for fitness professionals to share, collaborate and grow. His mission is to help your club to understand and engage with as many of your members as possible and get them to stick around longer. Find out how GGFitâ€™s independent gym owner coaching could help you at ggfit.com/gom, or click here to join the Collective. FEBRUARY 2021 47
s i t a h W
GYM MANAGEMENT SOFTWARE?
methods. With web-based software, it’s
WHY USE GYM MANAGEMENT SOFTWARE?
easy to integrate the client-facing and
Gym management software provides
back-end features to create a seamless
gym business managers with a variety
user experience. Some software solutions
of tools. Rather than spend a lot of
may even provide an app for clients to
money on multiple solutions to fulfil your
use on their mobile devices. A personal
business’ daily needs, gym management
trainer may be able to use an app for their
software can provide one tool to do the
personal training appointments to track
work of multiple products. You don’t need
progress and design workouts.
to rely on scheduling software to book
ym management software is designed to help gym managers and owners organise and manage all the aspects of their business. From paperless onboarding for members and recurring payments to email campaigns, inventory management, and other administrative tasks, gym management software can do it all. Ideally, a gym management platform will be the only software tool a gym or fitness centre needs to perform day-to-day operations.
accounts, making it easy for them to make
Customer portals provided by a gym
breadth of features, your staff can focus
Features such as online booking and
management software platform can also
on customer service rather than the
services that can be requested or
give gym members access to their own
minutiae of day-to-day operations.
performed within a client portal provide
changes to their address, membership level, contact information, and payment
The primary function of many gym management software solutions is membership management. While there are likely some gym membership management software tools available, gym management software provides these features and more. Given the
appointments and classes, membership management software to organise memberships and back-office tools such as accounting and employee management software to handle administrative tasks. All these functions can be performed within one gym management platform.
WHO USES GYM MANAGEMENT SOFTWARE?
sales specialist use the tool to sign up
Gym management software can be used
business owners can use the tool to
by anyone who owns or works for a gym.
see how all these different facets of the
Because the software is designed to
business are working, as well as leverage
manage all aspects of a gym or fitness
the accounting, employee scheduling,
club, all employees use the tool. Those
and payroll features within the software
management platforms support these
working the front desk check-in guests
to ensure that the business is working
kinds of notification systems.
and oversee the class schedule. Each
your members with the ability to save themselves time and frustration. Rather than having your employees spend their time answering the phone, they can spend more time running a gym. Itâ€™s much easier to send SMS and emails to a large number of members than it is to call each one individually, and many gym
new members and track their sales goals. Trainers can use the tool to plan workouts and track the progress of clients. And
FEBRUARY 2021 49
GYM MANAGEMENT SOFTWARE FEATURES
Notifications — Gym managers are
budget and form trusted business
handling the personal and financial
plans. Prospective software buyers
information of hundreds and, for larger
should understand what features a gym
gyms, up to thousands of people. This
management tool can offer them for the
Scheduling — Scheduling: Members and
information changes constantly with
administration of their facility.
visitors of gyms and clubs don’t want
moves, marriages, and time. Gym
to waste their time when it comes to
management software can automate
working out. If a class is full, they want to
notifications, reminding members to
know. If a class is cancelled, they want to
update certain aspects of their profiles.
know. If the cardio machines are closed for
Most notable is the reminder for clients to
carpet cleaning, members want to know.
update expired credit card information or
software allows owners and
Gym management software can efficiently
otherwise rectify a failed payment. This
administrators to be more readily
inform visitors of what’s going on and
helps managers obtain the money owed
searchable on the web. For example, a
when allowing them the opportunity to
without having to physically track down
certain platform might offer features
save a spot in a course or program.
members. It also saves members from an
that make member gyms more likely to
embarrassing or uncomfortable phone call.
appear when prospective clients search
Customer profiles — Customer profiles
Marketing — An integral aspect of gym management is attracting and maintaining new clients to grow your business. Some gym management
things such as “yoga class near me." This
enable clients to take control of their
Administrative tools — Gym
own gym memberships. They have
management tools have a lot of features
autonomy to update their home address,
geared toward the administrator. The
email, phone number, and credit card
platform gives trainers and teachers
information. This allows gyms to
access to appointments and other
more easily and accurately send out
valuable information. Managers can
Client portals — Client portals provide
newsletters, gym promotions, and other
use the software to organise financial
members with the ability to access
pertinent gym information. Through
information such as bills, payroll, and member payments.
their personal information and other
these profiles, users can view and edit the classes they’ve signed up for. Some will let customers record their workouts to track progress and remain aligned with physical goals. Gym managers should consider the customer-facing side of management software and find a tool that is parallel. 50
is helpful because it appeals to clients who might not be looking for a gym membership per se, but who could land on a gym decision after taking a yoga class.
membership perks without leaving the
Back-end organisation — Gym
comfort of their own home. Members
management tools can develop reports
can update their contact information and
that determine factors such as estimated
payment information, and even upgrade
revenue, total sales within a specified
their memberships. Members may also be
period of time, and member retention rate.
able to sign up for programs or classes and
This information helps gym managers
schedule personal training sessions.
FOR ADVERTISING Paul Wood ENQUIRIES, firstname.lastname@example.org CONTACT 07858 487357 / +34 642572963
w to o H TURN LOCKDOWN RUNNERS INTO RUNAWAY SUCCESSES:
LOCAL PARTNERSHIPS CAN BENEFIT EVERYBODY BY AMY DUTFIELD
n this post-COVID-19 world, many of us are looking at ways to hit the ground running once we get the green light to go about our business as usual. Whether we are gym/facility owners, instructors or personal trainers, the importance of working closely together with the medical sector is one to get right. I want to share my experience from running my small gym SO51Fitness to show why I think that aligning our fitness provision with medical services and goals can be hugely beneficial for the longerterm success of the business. I was re-launching SO51Fitness as an eco-gym when I had the fortune to meet local podiatrist Nick Knight, who founded NKActive around the same time. NKActive is a leading private practice for the treatment of lower limbs, with clinics located in Romsey and Basingstoke. Nick and his team offer a complete treatment service. It's not just a 'fix and go' solution – Nick and his team are very proactive in ensuring they have educated patients to
understand how they can reduce their risk of injury in the future. This is where we at SO51Fitness has been developing its relationship with Nick and the clinic he runs in Romsey. NKActive has its gym facility on-site, which, as a small gym owner, I might have seen as competition. However, when Nick and I discussed the USPs of our two businesses we could see there were ways we could benefit each other. Collaboration over competition. A useful mantra, especially in these trying times for our industry. Back in September 2019, I visited his clinic and Nick took me through their 3D gait analysis. It's a bit like an MRI scan that shows how you run, assessing your hip to toe lower limb function. As a qualified trainer, it was tempting to think that I didn’t need all this technology – I already knew how I run! But there is always something to learn from the experts in their field, and this was very much the case at NKActive. I was so impressed with the service Nick’s team offered, the knowledge they all had - and how they used this data to build unique programmes for those who need some form of rehabilitation therapy. Over the last 17 months, Nick and I have looked continuously at ways we can FEBRUARY 2021 53
work together and link our expertise and
share our best practice to date with GOMM
previously not run much at all. These
facilities to mutual benefit – including
readers - so here are our five top tips for
people are great for our sector! They have
during the lockdown, where Nick took
creating new synergies that will help the
found the motivation to get out there and
the lead on a fantastic initiative called
post-COVID-19 fitness industry to recover
do something positive and our joined-up
'Improve During Lockdown'. This is the
approach that can help them build on their
programme he devised to help people
new-found energy and enthusiasm for
in our local area deal with any injuries
or niggles and to use the lockdown as a positive opportunity to get help with
TIP 1: running during lockdown means we have
a new market of potential members – and
Pain is not always an indicator that
ones who may well need both help with
something is wrong – but you need
running injuries and assistance in getting
to understand and work with it. Nick
a long-term fitness routine started. At
explains that for patients that he sees
SO51Fitness I've already had a handful of
with injuries, that they can still work
new people approach me for help, some
through a strengthening process that will
just wanting to improve their run, others
allow them to keep training. There is no
because they’re suffering from pain or
need to lose members because of pain or
injury from running. Nick has reported
injuries, but it is critical to make sure they
the same - seeing people in the clinic who
get qualified, high-quality medical advice
Nick and I hope to continue to work
participated in a lockdown challenge of
and that their fitness providers can take
together in the future, and we want to
running 100 miles across a month having
the medical management of pain on board.
sorting them out. NKActive started off the program with an in-depth consultation with the participants. They were then guided through a series of strength tests, given five 1-to-1 rehabilitation sessions at the clinic, and then referred across to us at SO51Fitness for six personal training sessions. It made for a really solid programme, both for those taking part in it and for the cooperation between two local businesses.
The increased popularity of outdoor
TIP 3 The best thing for those with arthritic conditions is to keep active! If you know your clients/gym members well enough you should know any of those who suffer from any form of osteoarthritis – and new members joining should be asked about this as a way of making sure they get the right help from the start. Working together with medical service providers is an excellent way of making sure that this group of users are able to stay healthy, mobile and motivated.
TIP 4 There are no magic bullets and none of us small facility owners can afford to depend on one source of membership. We will need both the regular members who have kept our businesses going up to now and new members whose lives will have changed after the pandemic year. Partnerships with local businesses are a great way to bring in and retain new members but we need to keep all channels up and running and diversify our strategies to build up our businesses as sustainably as possible.
TIP 5 Having just said that diversifying is the key, it is also important to have a long-term vision for how things can develop into the future. Which kinds of collaborations will be short-term post-pandemic fixes (like the lockdown runners in tip 1) and which ones might be strategies that will have real staying power? Both are important – collaborating with external partners might be great for getting new people up and running, but what will you have to offer them in a year, in five years, in ten? Keep creative and keep networking. You can find out more about NKActive by visiting their website: www.nkactive.co.uk, or by visiting their social media pages.
"Collaboration over competition. A useful mantra, especially in these trying times for our industry." FEBRUARY 2021 55
s ' e n i t n e l a V
WORKOUT FOR VALENTINE’S DAY WEEK, GRAB YOUR PARTNER AND A BUDDY AND TRY THIS WORKOUT…IT’S A BURNER!!
BY STACY WIG Partner 50s The concept here is volume as you end up doing 100 reps of each exercise with the SAME weight the entire time. You choose a weight that is tough for 10 reps. I will outline the shoulder and arm workout we actually did today and provide you with a leg workout with this concept and a Chest and Back!
Shoulders and Arms: First, warm up your entire body with the following warm-up: • 50 jumping jacks • 40 mountain climbers • 30 sit-ups • 20 push-ups • 10 burpees or dropdowns right (plank position on hands, drop to right elbow and then left, then back to right hand and then left). • Repeat 1x 56
Dumbbell side laterals - weight is at your 10-rep challenge Partner 1 completes 10 reps then partner 2 does the same Complete 5 rounds Dumbbell alternating cross curls - same concept Tricep push-ups - same concept (elbows slide down the ribcage) After triceps, go back to side laterals and begin the cycle over!! Finish the workout with a rear delt exercise and a core exercise. We did partner band reverse flyes for rear delts and “over unders” for the core. For over-unders, sit facing partner with legs straight out in front of you and to the right or left of your partner's legs. One partner does a windshield type motion and the other takes the legs over the partner's legs in an arc. If you would like examples of these exercises feel free to reach out on IG @coachstacywig or FB: facebook.com/ stacywig…happy to send videos!! Don’t forget to stretch!!
We began with dumbbells overheads using weight that was pretty heavy for 10 reps Stand facing partner
Partner 1 does 10 reps and puts the barbell down Partner 2 does the same Repeat 5x for a total of 50 reps
Partner 1 picks up dumbbells and does 10 dumbbell overheads then places dumbbells on the ground
Tricep cable extensions Same concept as above
Partner 2 does the same Repeat that cycle until both have completed 50 reps - 5 rounds
After tricep extensions, take a break and return to the overhead presses and cycle through the three exercises again.
Barbell bicep curls Same concept (we used the same weight but you do not have to) Set up your 10-rep weight
Next circuit is dumbbell side lateral raise, dumbbell alternating cross curls and tricep push-ups all of the way to the floor. FEBRUARY 2021
Legs!! Warm-up on the step mill for 10 min and then do athletic drills across the floor, butt kickers, high knees, side shuffles, slow lunge walk.
C ompound movement: Start with barbell squat or smith machine squat
Hack squat with legs together - same concept
with a 10-rep intense weight P artner1 does 10 reps then partner 2
Core- Hip dips - 10 right and 10 left
L eg curls: same concept
Repeat from the squats – you end up with 100 reps
Take a break and repeat
Next sequence is: Repeat from the lunges but change
extensions- same concept
Seated row - partner 50s
focusing on range of motion and form
does the same - repeat for 5 cycles
I solated movement: Move to leg
Bench press - partner 50s
your leg position on the hack squats to sumo style
Your choice of chest fly - partner 50s Dumbbell pullovers or cable pushdowns - partner 50s
Whew…that is a tough one!
Back and chest
Incline press - partner 50s
Take a break and repeat
Warm-up on the rower doing 2 min N ext move to Weighted lunge walk.
on rower followed by 10 push-ups 5x
Finish with a core exercise - partner 50s
You can use dumbbells by your side or a barbell across the shoulders - complete 10 heavy reps and then partner goes 58
Start with Lat pull down for back Partner 50s
And done - high five your partner and stretch!!
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FEBRUARY 2021 59
WHAT YOU NEED TO KNOW WHEN STARTING AN EXERCISE PROGRAM AND MAINTAINING A HEALTHY LIFESTYLE EXPLAINED BY DANIEL GODIA WHAT IS AN EXERCISE PROGRAM? This is a detailed range of physical exercises and the amount of time, sets, and repetitions each exercise should be performed, mostly used in gymnasiums, where they are typically tailored to fit individualsâ€™ needs. Starting an exercise program or physical activity and dieting is not an easy task for most people. Sticking with a program is not that easy compared to when you make certain habits part of your lifestyle. The drop out rates for such programs are significant. The key factor in continuing your exercise program is to determine what you can currently do and then choose activities that you know you can and will continue. NOTE; When starting an exercise program, starting too quickly can result in increased fatigue and/or injury, and this results in a lack of motivation. Make sure the program you are starting is going to match your needs. Do not start a program simply because you want to join a friend or group of friends in the gym, or because you want to keep yourself busy after school, work, or during the holiday seasons. 60
repetitions until you can reach the level
moving the joint of interest through its
of strength and endurance you desire.
unrestricted range of motion. Gradually
Generally, higher weights lifted with fewer
add the amount of the movement that
Musculoskeletal Fitness is one of the three
repetitions results in greater strength
you do and attempt to increase the range
major components of Health-Related
development, and lower weight lifted and
of motion over a period of weeks. For
Physical Fitness (HRPF). The other two
with a higher number of repetitions results
example, a common flexibility movement
components are; aerobic capacity and
in increased muscular endurance.
is to touch your toes. You may attempt this
body composition, but this time I am going to focus on musculoskeletal fitness.
What is musculoskeletal Fitness? This is a multidimensional construct comprising the integrated function of muscle strength, muscle endurance, and muscle power to enable the performance of work against oneâ€™s own body weight or an external resistance. The principal of specificity, overload, and progression are the most important in the development of musculoskeletal strength, endurance, and flexibility.
exercise in either a standing or a sitting
position. Your first attempts may not allow
What is Flexibility?
somewhere next to your ankles. Flex and
Flexibility refers to the range of movement in a joint or series of joints, and length in muscles that cross the joints to induce a bending movement or motion. Flexibility varies between individuals, particularly in terms of differences in muscle length of multi-joint muscles.
you to fully touch your toes but only reach hold this position for a few seconds then release. Repeat this a few more times. Over a period of a few weeks, you will notice an increased flexibility, resulting in your ability to reach farther towards toes. NOTE; Flexibility is an area particularly vulnerable to the reversibility principle.
Similar training concepts can be used
Therefore, it is easy to lose flexibility if
for flexibility training. Start slowly by
you stop practicing the movements.
Specific exercises must be completed with body segments to effect changes in musculoskeletal fitness. The following definitions are necessary to make you understand a strength training program: Repetition maximum (RM) is the maximum weight that can be lifted a specific number of times. For example, 1-RM is the maximum amount of weight that can be lifted one time while 12-RM is the maximum amount of weight that can be lifted twelve times. Repetitions (reps) you may perform 6 to 8 repetitions of a specific exercise. Sets are the number of times you can complete the repetitions. Here you can perform 2 to 4 sets of 8-RM. A key concept is to begin the activity with weights that you can lift and slowly increase the number of sets and FEBRUARY 2021
“HOTEL CORONA” BY PHILIP MADDOX
t’s January 2021 and guess what? The global pandemic that is COVID-19 (The Corona Virus) has NOT gone away!
I repeat: (The Corona Virus) has NOT gone away! (Well that’s that we are being told and that is what ALL gym owners are being told)? With most of 2020 the UK (most of the world) in Lockdown and already now in January 2021 we are back in Lockdown and that includes ALL Gyms, Leisure Centers, Private Gyms and Clubs and all other Sports, Fitness and Specialist Training facilities are LOCKED DOWN Too! (With the exception of “Elite” Athletes? Which I don’t understand at all? How are elite athletes and sports personnel exempt from a virus?) So, what have we all done and where have we been training all this time? I tell you where: a. The Garden b. The Garage c. The Living Room d. The Bedroom e. The Park Or, for those of us that HAVE to travel for vital work purposes including British Armed Forces, Emergency Services, NHS, Construction and the Security Services, we have trained in: 62
A. THE HOTEL ROOM. Since August of last year (2020) I have been fortunate to have some ad-hoc work within the security service and this invariably means that I have to travel ‘to the job’ and be accommodated in a “Covid-Free-Hotel” which has been “Deep Cleansed” and cleared for use by only those work personnel working within the same employment bubble! It does get very confusing and often frustrating and even more upsetting when being put up in a hotel that is equipped with a bloody good training facility only for it to have its doors firmly closed, locked and definitely secured to prevent ‘Me’ using it!!! Now for most of us, we get to a hotel room, check the bathroom is clean, the bed is clean, the TV works as does the kettle and if there any complementary biscuits with the tea & coffee sachets! (Don’t lie, we all do – don’t we?) But, I also start scanning the possibilities of where I can put up my pull up bar, my gymnastic rings, my TRX set up or even
that I can do my jumping about exercises
that with a jump, land and repeat the
such as my “Double Under – Skipping”
process lots and lots of times or even most
and the all-important “Burpees”! without
recently, the rowing machine seat rolling
waking anyone up (too many times).
back and forth and the constant ‘whirr” of
“I want to apologize now for anyone
the fan on my concept 2 rower! (OOOPS)”.
if I can fit my Concept II Rowing machine
reading this that has been woken up from
So, getting down to business, Training in a
in my room and if it is going to seriously
a deep sleep to the sound of my skipping
hotel room and what can we do?
annoy the person to the left & right of me
rope, my body slamming down onto the
or below me? Plus, if I am on a solid floor
floor only to pick myself up and follow
To be honest, depending on what fitness equipment you are prepared to travel with, your options are endless. If you are driving and have a spacious car/ van and have something like a Concept 2 Rower or Assault Bike or even a fold-flat treadmill why not pack that in with you and place that in your room, and that is your “CARDIO” session sorted. If you don’t have any of these items something that you can fit in your back pocket: a. Skipping Rope If every single boxer, MMA fighter, kick boxer and most exercise/fitnessoriented people used a skipping rope for some part of their steady-state and/ or high tempo cardio then so can we? We can do: 1. Single Jump Skips 2. Double Under’s 3. Timed Sprints 4. Steady State for Endurance And the list can go on and on. The next thing I pack and again, these take up very little space FEBRUARY 2021
C. HIP & THIGH BAND (CIRCLE)
D. TRX – GYMNASTIC RINGS
These are commonly known as “Hip
Either of these items, again, small enough
Circle Bands” although they do often sit
and compact enough to fit in your hand
around, above or below the knee joint
luggage or grip as they fold away in their
but, they are used to massively improve
own little bag and with the correct strap
the “abductor muscles of the hip or the
and block, they can be fitted to and used
glutead muscle group surrounding the hip
on almost ANY door frame so you can
joint. (Gluteus maximus, gluteus medius,
perform so many exercises you should not
gluteus minimus and tensor facia lata) plus, the quadriceps (thigh muscle group).
you have a set of either of these with you.
With the hip circle band, I can do
The TRX set up is well known globally
some of the following exercises: 1. Glute Bridge 2. Crab Walk Squats
B. RESISTANCE BANDS (Different colours and thickness of the bands represent different resistance in
ever get bored of mixing up your routine if
3. Side Walking 4. Squats 5. Lateral Leg Swings And so, it goes on,
by fitness fanatics and active people around the world and nearly as popular are the wooden gymnastic rings which I actually prefer, both of which can be used for so many exercises that reach all muscle groups in the entire body, for example: 1. Shoulders
I like to wear and use the hip circle band
as it gives me “Instant Feedback” that I
If ever you want to replicate so many of
am actually ‘recruiting’ my glutes and
your gym exercises but do not have access
abductors especially when performing
to an ‘Olympic bar’, a pair of ‘dumbbells –
a squat as I can feel when I am “pressing
Kettlebells or static ‘Pushing’ & ‘Pulling’
against’ the band (otherwise the band
machines then these resistance bands
might slip down my legs as there won’t be
cover ALL BASES!
any pressure against it).
I use the resistance bands even when I am at work and not just in my hotel room, but the beauty of the resistance bands is that you can generally use them in no more than your own body space, maybe with the exception of ‘Overhead Squats’ or ‘Seated Rows’ for example, but on the whole, you could easily stand in front of the TV in your room in between the bed and tabletop and perform so many exercises you will not get bored! These are examples of exercises I perform using the resistance bands (this list is not all but some of the ones I use): 1. Deadlifts 2. Bent Over Rows 3. Seated Rows 4. Bicep Curls 5. Front Squats 6. Back Squats 7. Thrusters 8. Overhead Squats 9. Squat Balance 10. Overhead Romanian Split Squats 11. Lunges 12. Single Arm Overhead Squats 13. Kneeling Shoulder Press And so, it goes on and on: “NO EXCUSES” 64
And of course, as many exercises that you can think of, you can most probably do it in some form of adapted way with the rings or TRX set up. So, with only a few small items of equipment that easily fit into your travel grip or grab bag and you can already keep yourself very STRONG, FIT & HEALTHY whilst you are away on your business trip or for the period of your contract or stay in a variety of hotel accommodation.
Too often we sit in our hotel rooms making excuses or simply sitting on the bed watching the TV and no doubt watching the “Crap” TV programs you don’t get to watch at home but for the odd reason, you find drawn to them when working away? Also, I hear too often from work colleagues that they are too tired or can’t be motivated after work to workout, especially in their bedroom! It is a matter of getting into a habit and a right frame of mind to feel like training and a workout does not have to last an hour each time! I have done 12-15 min workouts and I’m finished! So, from here on in, try to remember that it doesn’t have to be long or extremely hard but, also remember that “15mins” of exercise is better than “0mins!” TAKE THIS OPPORTUNITY NOW! Whilst we are in this restricted predicament, to really work on, improve on and perfect your form and technique on those niggling bodyweight exercises and other exercises with the items I have mentioned above so that your MIND, BODY & SPIRIT are ready for when the
E. BODY WEIGHT
F. OTHER ESSENTIALS
This is even before we have had to
A couple of final items, I try to
mention all of the exercises that require
remember to always bring along me are:
you to pack nothing extra and, which in
1. My trusty Bandana
reality the list if written will be very long
2. Water Bottle
and limitless, with ZERO equipment (with
3. Small whiteboard (this slides easily
the exception of maybe a small exercise
inside the back padded section of my
mat, a towel or bathmat from your hotel
small rucksack) and whiteboard pens
bathroom!). For example:
to write the session on 4. My small music speaker to keep the “Motivational Music” going.
gyms reopen and your: a. Connective Joints b. Connective Tissues c. Bone Density
Are prepared for the next phase of your “FITNESS FOR LIFE” journey. Visit me on: Instagram: @philipmad_ox YouTube: Philip Maddox Training
1. Press Ups 2. Sit-Ups 3. Jumping Jacks 4. Star Jumps 5. Burpees 6. Mountain Climbers 7. Squats 8. Lunges 9. V sits 10. Handstand 11. Handstand Press-ups 12. Dips (using the bed end or toilet or chair??) There are so many exercises, you can easily keep your fitness levels up whilst working away. FEBRUARY 2021 65
Founder and Yoga & Meditation teacher at Snugg Yoga, Helen, shares her experience of Covid-19 and offers tips on branching out and using your skills in supporting those in need during lockdown 3.0.
have always practised yoga in its various forms, but it wasn’t until I started caring for my mum, Luci, who was terminally ill with cancer that I was inspired to use it as an aid to help people. I would always go through various yoga, meditation and Qi Gong techniques which would help soothe her and the benefits were incredible.
When COVID-19 hit I quickly realised how
Star, Pandas Foundation UK, and Refugee
anxious and upset a lot of my students
Roots to provide fun fundraising classes
were feeling in isolation, so I started to
and it was at this point that I started
offer classes online - something which
to realise how much charities needed
was completely new to me, having only
our support (it is devastating but not
taught in studios and outside spaces. For
surprising that the charity sector has
the first six months I decided that rather
taken a real hit this past year).
than charge for certain classes I would ask for a donation to go to a nominated charity each week, I saw the incredible work those in the NHS were doing and I needed to help in my own way.
The fitness industry has shown incredible adaptations. Most have moved online, or, under the strict but necessary restrictions on group and inside classes, are teaching oneto-ones in muddy ice-cold parks throughout
I used these classes to show support to a
winter (or in my case both) and it has been a
number of charities including Macmillan
lot more challenging for various charities to
Cancer Support, When You Wish Upon a
work around the new limitations.
extra dimension to your visuals and can actually serve to comfort your participants and familiarise them with you.
DON’T BE SCARED OF A BIT OF COLD WEATHER One of the biggest surprises I have learned about being driven to teach one-to-one yoga outside is that there is a whole bunch of people who actually get a buzz off exercising in unpredictable weather - as long as the teacher is enthusiastic. I It goes without saying that if the charities
have taught rain mac yoga, snow-ga and
are struggling then so are their service
got really muddy! Just be mindful that you
users. It was really important to me to keep
will need to take extra safety precautions,
this charity support going, selecting three
making sure to socially distance (people
important charities, Framework, Imara
sometimes forget so a marker is helpful)
and the Nottingham Women’s Centre and
and adjust your risk assessments,
dedicating the rest of 2021 to supporting
insurance, ParQs and T&Cs, making sure
them as well as running my business.
that the participants are well enough to
As well as this Snugg Yoga has been
train outside in bad weather.
providing free one-to-one sessions to
circumstances. My mum was always
SEEK OUT SUPPORT GROUPS ON SOCIAL MEDIA
my hero and it is as a legacy to her that
Various social media platforms have a
asylum-seekers, 24-hour-carers and refugees, many of whom have found isolation particularly difficult given their
I have chosen to continue to use yoga to work with these specialist groups and important charities.
lot of great groups where you can ask fellow teachers and trainers all kinds of questions. I am in a yoga teacher
Here Helen shares her tips based on her
group and people ask all sorts from;
own experience of teaching this past year.
what microphones work best, to tips on practices for people who need specialist
SUPPORT YOUR COMMUNITY
care, to class recommendations.
FIND YOUR USP There is a lot of competition out there and you can’t be all things to all people. From the start, I decided that Snugg Yoga was going to be about making people feel good, safe and cosy, so I bring all kinds of elements of that into my yoga offering. As well as rejuvenating yoga I like to offer a sense of community. This can mean supporting independents and charities in my newsletters to serving hot tea using homegrown ingredients and home baking (when we are not in lockdown) to just letting people know they are heard. I have had the privilege to meet many yoga teachers all with their own unique offering, from in-depth kundalini to high impact power yoga. Everyone has something great to give.
TRY AND STAY HAPPY BUT DON’T GIVE YOURSELF A HARD TIME IF YOU CAN’T In the fitness and wellness profession, people look to you to be a beacon of feelgood positive energy and whilst it’s great to be sunny and happy, don’t give yourself a hard time if life gets you down - it happens to us all. Make sure that you have someone understanding to talk to and take the time to take care of yourself as well as your participants and students.
out to local charities to share your skills
FIND A SPECIALIST SUBJECT AND DON’T TEACH WHAT YOU DON’T KNOW
not only enables you to show your
There are so many great CPD courses
You can find Snugg Yoga by visiting
out there and it is important to know
https://snugg.simplybook.it/ or follow
what you can and shouldn’t teach before
Helen on Instagram, Facebook or Twitter
getting the relevant training. I learnt a
Many people want to help others during the pandemic and struggle to know how to do this safely and effectively. Reaching
support and help people, but it’s also a great way to get your name out there and meet people.
There is definitely light at the end of this long tunnel and I for one cannot wait to teach classes in real life again.
lot with my perinatal course and being a
mum and a yoga teacher was surprised
I had the benefit of having a good grasp
physical risks with insufficient training
of technology and, whilst it took some
there is also terminology that can offend
getting used to, started to enjoy giving
and trigger so make sure you have all the
regular online classes to anything from
relevant training for any specialist groups.
1 to 40 people online. You could be the
I am really excited to be starting my yoga
world’s best teacher but if the online
for cancer training and there are so many
session is jarring then people will switch
great courses out there. In terms of cost,
off. Remember this doesn’t have to be
if it seems too good to be true it probably
highly polished, people are a lot more
is - but don’t overpay either - do your
understanding, and seeing your kid's toys
research and ask around. You can never
or the books on your bookshelf just add an
by what I still needed to learn. As well as
ASK THE EXPERT
KETTLEBELL KICKBOXING CANADA EXPLORES THE KETTLEBELL BY KETTLEBELL EXPERT JODI BARRETT, CEO
hen I picked up my first kettlebell, it just fit. The weight, the motion and how I felt, it grounded me for the first time in a long time. Now, likely, you may not ever carry that type of passion for the kettlebell, but I guarantee if you learn it correctly it will undoubtedly be one of your favorite training tools you have ever used. The kettlebell, with its handle and round belly gives light to a new way to train. The shape of the kettlebell and its unstable force engages the core throughout every motion. This, in conjunction with the posterior chain activation, makes the kettlebell a truly valuable training tool. Even more valuable if you use it to its full potential, looking even beyond the regular standard swing, squats, presses, and even the Turkish Get Up! Long before kettlebells became the structured exercise tool that the world knows today, these cast iron balls known as “girya” were recorded in a Russian dictionary in 1704. They were once used as standard weights, measured in “poods” and now you can find them in almost every gym across the globe. As we explore the kettlebell, we look at some of the most common questions regarding the kettlebell.
ASK THE EXPERT
WHAT KETTLEBELL WEIGHT DO I USE FOR SWINGS? • New to exercise/inactive: 20–25lb (for women) 30-35lb (for men) kettlebell for swings • Intermediate/active: 30–35lb (for women) 40-45lb (for men) kettlebell for swings • Advanced/highly trained/kettlebellexperienced: 35–45lb (for women)
45-55lb (for men) kettlebell for swings
weight for women and 20-25lb for men.
It can be particularly challenging to
After practicing the 3 tips, follow below
mentally process the idea of swinging the
on how to execute the Full Mobility Swing:
appropriate weight when starting, so as
1. Stand with the kettlebell in front of
you start your swing, I would recommend
you, with feet comfortable, wider than
shoulder-width apart. Lean over your
1. Practice the hip hinge with no weight. 2. Practice straight leg deadlifts. 3. Practice the swing by mimicking the movement without the kettlebell. Then progress yourself to at least a 15lb
kettlebell, hinge by sitting back and folding at the hips, slight bend in the knees. 2. Grip the kettlebell by the handle. 3. Drive the kettlebell back above your knees and close to your pelvis. 4. Push your hips forward, squeeze your glutes together as you stand tall, to avoid a backbend at the top of the motion. Be sure to create a non-stop fluid motion as you swing: with the kettlebell going behind and above the knees then up to shoulder level. 5. At the top of the swing, the kettlebell should go no higher than chest level. Do not raise the kettlebell with your arms. Your arms—as well as the kettlebell— should remain weightless through the entire motion. * Notice how everyone’s swing is slightly different, but the hinge and glute engagement remains a constant! FEBRUARY 2021
ASK THE EXPERT
Remember, to get the benefits from doing a swing it must be a heavier weight than you can lift and extend in front of you comfortable with your arms.
HOW MANY CALORIES CAN I BURN SWINGING KETTLEBELLS? According to a 2010 American Council of Exercise study, twenty minutes of kettlebell exercise burns an average
of 272 calories. That’s expending a phenomenal 20.2 calories per minute, the equivalent of running a mile in six minutes.
body and joints—when executed correctly, making them a great asset to your training routine!
Training with a kettlebell requires you to engage multiple muscle groups, which in turn burns more calories in less time than more traditional workouts. The kettlebell swings unique motions that are classified as ballistics can produce the same effect on the body as sprinting, running, or jumping (but with far less impact on the
WHY IS IMPORTANT TO HIP HINGE? Many people in society today can’t properly hinge at all! Therefore, people suffer back pain, knee pain, and weakness—all caused by sitting. Not being able to hinge means not being able to properly engage the posterior chain of the body, particularly the glutes (your butt muscles). So, it is important to add the hip hinge into your training. While everyone is familiar with pushing, pulling, squatting, rotating, and moving, most people have tremendous difficulty hinging and often do not add this into their training. Muscle imbalances and inactive, or weak, muscles come from not being able to fire that muscle properly during a motion where it is required. If you are using your back and knees instead of your glutes, it can lead to knee pain and can eventually cause an injury, as well as back pain, which can then lead to shoulder and neck injury. The kettlebell swing is beloved for its hinge which will allow you to activate the muscles that help you run and protect you from back weakness during many activities!
HOW MANY WEIGHTS DO I NEED FOR A SUCCESSFUL WORKOUT? One kettlebell weight can take you a long way as you can change the positioning of the kettlebell to advance your training in making it more difficult. A press that has become easy will once again become challenging if you train it in a Bottoms Up Hold (Holding the kettlebell upside down by the handle) again, another great reason to train kettlebell. If you can purchase more than one kettlebell, I would recommend two, one for swinging (heavier) and another for grinds (exercises that strengthen, example overhead presses). Two will get you a great start to your kettlebell training! Over time you can add in a third to match one of your weights as you progress to double kettlebell training. (You can use two different weight sizes for your double kettlebell training, being mindful that you switch the weights to make sure to train each side with that particular weight). 70
ASK THE EXPERT
HOW MUCH SPACE DO I NEED TO TRAIN KETTLEBELL? If you can lay on the floor with your arms
WHAT ARE THE DIFFERENT TYPES OF KETTLEBELL STYLES & WEIGHTS?
stretched out above your head, you will
Types of (Modern) Kettlebell Styles:
have enough space to train your swings
• Hard style is working out, exerting energy
and do on the spot training. Training with a kettlebell you need surprisingly little space and remember if adding in grinds (exercises that create strength) such as lunges, these do not have to necessarily travel to reap the full benefits. Train it anywhere and everywhere! Never an excuse that you do not have room to train and it takes up very little room to store.
DOES IT STRENGTHEN YOUR CORE? Many of your kettlebell movements are compound exercises, which means they involve multiple muscle groups at the same time. For example, when you are performing the kettlebell swing the focus is the glutes and the hamstrings, but you must keep your core activated and engaged to maintain stability throughout the exercise, making it great for improving your core strength. Other examples of some kettlebell exercises that are equally beneficial to your core are the halo, windmill and a kettlebell chop, to name
to get a specific result and response.
modifications and progressions so that everyone can train at their level while building a stronger foundation with proper form so you can progress every session! Working on training not only as physical but as a lifestyle change that encompasses fitness as a whole. Looking at all aspects, your training, your lifestyle and your nutrition.
• Soft style is conserving energy and exerting as little energy as possible, kettlebell competition (kettlebell sport). • Competition kettlebells are all one size that are different weights and usually found in an array of different colors. The other type of kettlebell that can be found is a cast iron kettlebell. As it increases in weight it increases in size.
WHAT DOES KETTLEBELL TRAINING LOOK LIKE WITH KETTLEBELL KICKBOXING CANADA (KBKBCANADA)?
FINAL THOUGHTS Proper training of the kettlebell through exercise, which is injury prevention and performance enhancement, will undoubtedly leave your body feeling blissfully exhausted and excited to train again! Complexes, sequences and flows allow for you to become engaged with your body but also your mind. Leaving you with a Strong Mind & Strong Body!
KBKBCanada is hard style training as its emphasis is body transformation, metabolic conditioning, strength, and full mobility benefits. Our training focus is functional movements to add to your quality of life by exerting as much energy as possible at your ability and to create muscle adaption. Our programming trains
a few. You will be training your core
a variety such as high interval training
throughout without having to train your
(HIIT), rep style training, sequences,
basic sit-ups and crunches, though I still
and execution of complexes with both
recommend adding these in!
ballistics and grinds. Our focus is to allow FEBRUARY 2021
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