ISSUE 64 // July 2021
EXCLUSIVE jack gibson THE
THIS MONTH GUY GRIFFITHS CHATS TO
Running on empty TRAINER BURNER SYNDROME BY AMY DUTFIELD
THERE’S MORE TO JUST PAINTING YOUR GYM
WE TALK TO GRAFFITI ART GEEK DIME ONE
Fitness Trends 2021
BY NICHOLAS RIZZO
BOX CENTRIC AND AMBASSADORS CATHY BROWN & JOHN CONTEH
Fitness Hub The new centerpiece of the connected training floor Request a demo
EGYM UK | email@example.com | egym.com GOM Magazine
Welcome... ...to the July issue of Gym Owner Monthly Magazine Pour on the lotion, rub it all in. Perfect for my summer skin. On my bike or in the pool. A sip of water keeps me cool. Shades are on trainers too. Summers here, so much to do.
Right, let's get down to business and we kick start our July issue with The Exclusive, Guy Griffiths chats with Jack Gibson, founder of Fitness Worx about his journey, business growth and vision page 6. Some say that graffiti is ugly, irresponsible and childish but you’ve not met graffiti Geek Andy who goes by the name of Dime One. We caught up with him page 42. Page 52, Introducing Box Centric, Exclusive Club in Kensington and its ambassadors boxing champions Cathy Brown and John Conteh, page 46 Amy Dutfield talks to us about Trainer Burner Syndrome and page 64 Stacy Wig, What diet is for you? Nicholas Rizzo, author of Fitness Trends 2021, global report, tells us everything we need to know page 12. We would also like to thank our amazing contributors too. Without them we would not be able to produce such an amazing publication. Visit www.gymownermonthly.co.uk Train safe.
GOM Magazine Team
firstname.lastname@example.org Tel: +44 7858487357 +33 769 422638
Keep up to date
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COVER PHOTO CREDIT: FROM LEFT TO RIGHT, JACK, RICH AND MATT © 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.
6 THE EXCLUSIVE
The Exclusive, Guy Griffiths chats to Jack Gibson founder of Fitness Worx about his journey, business growth and vision
Guy Griffiths chats to Jack Gibson founder of Fitness Worx about his journey, business growth and vision
12 FITNESS TRENDS 2021: New Trends in Fitness [Global Report] by Nicholas Rizzo
18 THE BEST WEIGHTED VESTS For 2021.
20 OUR CHOICE OF COMPRESSION SHORTS For men and women and how to choose the best ones
24 COMMERCIAL GYM FLOORING Fitness Trends 2021: New Trends in Fitness [Global Report] by Nicholas Rizzo
26 HOW SOON DO WE BECOME UNFIT WHEN WE STOP EXERCISING? By Georgina Faux
32 FITKIT Here is this month’s round-up of kit, products and extras
It’s time to lose the weight loss lingo By Ben HackneyWilliams photo big of girl stuffing her face
There’s more to just painting your gym We talk to graffiti art geek Dime One
34 IT’S TIME TO LOSE THE WEIGHT LOSS LINGO By Ben Hackney-Williams
38 THE ELUSIVE 80% By Mark Mills 42 THERE’S MORE TO JUST PAINTING YOUR GYM We talk to graffiti art geek Dime One
46 RUNNING ON EMPTY Trainer Burner Syndrome by Amy Dutfield
52 INTRODUCING BOX CENTRIC And ambassadors Cathy Brown & John Conteh
56 MAKE YOUR GYM ESSENTIAL By Guy Griffths
60 OVER 40 OR EVEN OVER 50? By Philip Maddox
64 KETO, INTERMITTENT FASTING, VEGAN, PALEO…AND THE LIST GOES ON!! WHAT DIET IS FOR YOU??
Running on empty Trainer Burner Syndrome by Amy Dutfield
By Stacy Wig
Introducing Box Centric and ambassadors Cathy Brown & John Conteh
Keto, Intermittent Fasting, vegan, paleo…and the list goes on!! What diet is for you?? By Stacy Wig
THE EXCLUSIVE INTERVIEW
e v i s u l c The Ex GUY GRIFFITHS CHATS TO JACK GIBSON FOUNDER OF FITNESS WORX ABOUT HIS JOURNEY, BUSINESS GROWTH AND VISION
THE EXCLUSIVE INTERVIEW
THE EXCLUSIVE INTERVIEW
HOW DID YOU GET INTO THE FITNESS INDUSTRY? I found my way into the fitness industry almost by accident. I wasn’t particularly academic at school but enjoyed fitness, training, lifting, and nutrition. I took an exercise science course at college and was encouraged by my tutor to do my level 3 qualification, and that set me on the right pathway. I became a kid’s football and multi-sports coach at David Lloyd (Next Gen) in Swindon, progressing to a gym instructor and then a personal trainer over 4 years. I moved to a Fitness First club closer to home and quickly became the busiest PT there. After 3 years I moved on to a highend private PT studio in Warwick, again with the biggest client list of all the staff. When I talked to the studio owner about wanting to run my own business, he sacked me. So, I started on my own, training clients out of a shipping container at Kenilworth Rugby Club for 7 months. I played rugby there too, and the other players worked out on my powerhouse fitness kit when I wasn’t training my clients. And that was the spark that developed into Fitness Worx.
TELL US MORE ABOUT FITNESS WORX It’s an independent family business, started in 2014, now with seven sites across Warwickshire, Bristol & Shrewsbury. My dad Rich is a builder and carpenter by trade but as Fitness Worx took off, he wound his business down and joined us full time. He now primarily
works on creating our new sites. My brother Matt runs the Warwick site, and we have an in-house team based at our HQ and original location in Kenilworth. We initially looked for a studio space for personal training only. However, the Kenilworth site was around 4,500 square feet, a former garage and storage space. It was too big to just be a studio, so in 2014 we launched it as a gym, with small group fitness classes and personal training. Our focus is transformation programmes. Typically, 75% of our members buy a programme or PT, the remainder are open gym members. We have people on body transformation, strength programmes, fitness programmes, and general well-being programmes. Then we have a limited number of gym only memberships and a few classes to support the programmes. We opened the second site in Warwick in 2015, Southam followed in 2017, and then Bidford in 2019. We expanded out of Warwickshire in 2020 with two more Fitness Worx clubs in Shrewsbury and Bristol and also opened Studio Worx in Leamington Spa. So, we are no longer Warwickshire’s Transformation Specialists, but on a mission to become the UK’s Transformation Specialists and the largest independent PT chain!
WHY THE DIFFERENT BRANDING WITH STUDIO WORX? The opportunity came to open a high-end boutique small group training studio in the centre of Leamington Spa. It is limited
THE EXCLUSIVE INTERVIEW
to 100 memberships, focused on 1-2-1 coaching and a range of functional classes. We worked with Wasps rugby player Ben Harris on the concept, taking the proven Fitness Worx formula, and applying it to an authentic studio. It has all the proven PT packages and transformation programmes of Fitness Worx, just more exclusive, and town centre based. Members either buy a monthly class membership, or a PT package based around their goal; fat loss, strength, transform, or studio pairs (working with a friend on the same goal). To be honest, it’s still an experiment at the moment, but I see lots of opportunities with smaller town centre units, relaxed planning regulations, and a system that is focused on the client’s results.
WHAT SETS FITNESS WORX APART FROM ITS COMPETITORS? All our PTs are employed by Fitness Worx, and all staff are highly focused on ensuring we deliver the best PT and get results for all clients. No one is renting space or competing against each other, so
we all work as one team, even across sites. We have limited memberships and we focus on packages. The classes that we run are met cons (metabolic conditioning), strength camps and lift and moves, so more like small group PT than traditional group exercise. Compared to other PT studios, our members are always on a goal led programme, assigned to a specific coach who is trained and focused on that programme, like strong fit and lean, or strong in six.
Whichever Fitness Worx you visit, you will get the same programmes, packages, and systems. We run the same induction, the same measurements on the same body composition scales, so standards and quality are maintained across the brand. Measurements are a key part of any client’s journey, looking at strength, fitness, and/or health markers, along with before and after photos, if appropriate. A successful transformation programme doesn’t always mean a drop in weight or waist size though, it’s important to
THE EXCLUSIVE INTERVIEW
recognise that every person is different and to measure results or progression accordingly.
WHAT ARE THE BIGGEST CHALLENGES YOU FACE IN YOUR BUSINESS? The financial side is probably the hardest part. It’s difficult (but not impossible) to get funding as a new business. Building trust with landlords is also hard, especially when you are not a big chain gym, and there are lots of hoops to jump through. Finding locations was also a headache, as we used to have to go through at least 6 months of planning before we could open, but the recent changes in planning regulations have helped massively.
WHAT ARE THE MOST VALUABLE LESSONS YOU HAVE LEARNT ALONG THE WAY? Be prepared to put in long hours, especially working on the systems and management side of things. Having a good CRM system is key, understanding your data and being well organised saves a whole lot of time and saves wasting effort. Getting the right people involved, trusting, and delegating to them is really important. We’ve brought all our admin
in-house, so as well as employing all our PTs, our management and back-office team are all on-board, from sales and marketing to videographer, social media, and everything.
That said, it’s important to get advice from experts, from other gym owners, and to try new things. The great thing about having multiple sites is the opportunity to experiment and test new ideas. You’ve got to be innovative and try new things if you’re going to grow your business. They won’t all work, but if you don’t try, you’ll never know!
WHAT ADVICE WOULD YOU GIVE TO OTHER GYM OWNERS? I would have got more people involved earlier if I did it again. There would probably be more headaches, but better headaches in terms of growing the business. Building relationships is also key, from leasing equipment to talking to other people in the industry about trends and best practice.
WHAT IS AN INDEPENDENT GYM? Good question. I get asked this a lot since we’ve grown beyond 5 sites. I think as long as I’m involved, Fitness Worx will still be classed as an independent business.
THE EXCLUSIVE INTERVIEW
IN YOUR OPINION, WHAT IS THE CURRENT STATE OF THE UK FITNESS INDUSTRY? I think it’s in a strong position. Gym memberships are harder to sell for small independents right now when compared with Personal Training. Our PT sales are through the roof at the moment, but our memberships are recovering well at the same time. We’ll be back to pre-lockdown membership numbers by July.
WHAT IS THE SECRET TO YOUR RECOVERY? It depends on what you did for your members during lockdown. I know lots of clubs and businesses that did nothing, thought there was nothing they could do. But we did at least one event every week, from zoom workouts and classes, online transformation, quizzes, cocktail nights, games… you name it, we tried it. That is the reason why we recovered so well. We went over and above what many members wanted, and we continue to do so now. Some members are still not comfortable to come back yet, but we won’t forget them, we’re still there for them now, even online, and will be here when they’re ready.
WHAT’S NEXT FOR YOU AND FITNESS WORX? In the short term, we will be offering more transformation programmes for our members, and the big focus is on signing up more people to our existing clubs. We’re offering health seeker memberships with a monthly check-in to re-engage exmembers and sign-up new ones. We plan to open more sites this year. The goal was to get to ten clubs, but now that goal has had to slip to the next 1-2 years. Then we will grow to twenty-five sites in the next 5-10 years. We are on a mission to be the largest independent personal training chain in the UK.
Jack Gibson Fitness Worx email@example.com 01926 859 488 www.fitness-worx.com w ww.facebook.com/ fitnessworxkenilworth F itness Worx, Unit 3 - Common Lane Industrial Estate, Kenilworth, CV8 2EL
FITNESS TRENDS 20-21
FITNESS TRENDS 2021: New Trends in Fitness [Global Report]
BY NICHOLAS RIZZO
he pandemic has forced drastic changes upon the fitness industry, producing a sizable shift in how people approach staying fit and maintaining the health benefits of regular exercise.
In order to learn about what the newest trends in fitness were for 2021, we surveyed 4,538 active adults from 122 countries (active adults are respondents
KEY FINDINGS Exercising outdoors is the most popular fitness trend going into 2021: 59.1% of active adults chose outdoor activities like running, training, hiking, and walking as the best way to stay fit in 2021; up 14.6% from the start of 2020 39.4% of gym members are switching to running and other outdoor activities in 2021
who reported being active at the start of
The three fastest-growing fitness trends
2020). These respondents shared what
amongst active adults going into 2021 are:
they believed was the best way to stay fit in 2021, in comparison to the start of
At-home fitness equipment (up 49.6%) Active American adults saw significant
2020, before the pandemic.
Personal trainers/nutritionists (up 47.5%)
In this report, we break down the change
Online fitness courses, classes, and
equipment (up 218.3%) and online fitness
subscriptions (up 16.8%)
(up 134.7%) as the best way to achieve
in trends from 2020 to 2021, showing the differences demographically and in
increases in both at-home fitness
fitness goals in 2021
comparison to the two cohort studies of
Home fitness is growing explosively
1,990 gym members and 2,712 runners
amongst active Americans and gym
Gym members also saw significant
we published previously.
increases in both at-home fitness equipment (115.9%) and online fitness (93.3%) as their best solution for staying fit. The biggest loser of 2020 is memberships to gyms, health clubs, and group exercise classes: 60.5% fewer active adults see gyms, health clubs, and group exercise classes as the best way to stay fit in 2021. If you have any questions regarding the above findings, the following report, or are looking for interviews on this topic of trends in fitness, please feel free to reach out to Nick Rizzo, the Fitness Research Director here at RunRepeat, at nick@ runrepeat.com.
FITNESS TRENDS 20-21
TABLE OF CONTENTS • Global Trends in Fitness 2021 vs 2020 • What are the most popular fitness trends of 2021 - Outdoor activities - 2021's most popular trend in fitness - At-home fitness equipment fastest growing fitness trend of 2021 - Gym memberships - the biggest loser of 2020 - Staying fit with sports - 53.0% decline in women for 2021 - Fitness professionals - 47.5% more people look to personal trainers and nutritionists to achieve fitness goals - Online fitness - 134.7% more
seeing it as their best way to stay fit. In
UK respondents were 30.28% more in
comparison to the 8.2% of adults that
favor of outdoor exercise in comparison to
chose gyms, 103.6% more respondents
think at-home fitness equipment is their best bet for achieving their fitness goals in 2021. In addition to being the 2nd most popular trend of 2021, at-home fitness equipment is the fastest growing fitness trend, up 49.6% from the start of 2020. The 2nd and 3rd fastest growing trends for staying fit in 2021 are personal trainers and nutritionists (up 47.5%) and online fitness (16.8%).
best way to stay fit in 2021 plan to do to get fit in 2021 • Conclusion
exercising outdoors as the best way to stay fit (19.0%) in comparison to men (14.1%). 49.9% of gym members say outdoor exercise is their best way to achieve their fitness goals in 2021, a 39.4% increase from the start of 2020. 2) Fastest growing trend of 2021 At-home fitness equipment From the onset of the lockdown, many
The two trends that were hit the hardest
people have made significant changes to
were gym, health club, and group exercise
their exercise regimens. A lot of people
memberships (down 60.5%) and sports
made the decision to start investing in at-
home gym equipment or make use of the fitness equipment they already had.
Americans see online fitness as the • What the 6.19% of inactive adults
Women experienced a larger increase in
WHAT ARE THE MOST POPULAR FITNESS TRENDS OF 2021? 1) The #1 most popular trend of
The percentage of active adults seeing athome fitness equipment as the best way to stay fit increased by 49.6%, making it the fastest growing trend of 2021.
2021 and 2020 - Outdoor exercise,
In the US, this trend has grown
GLOBAL FITNESS TRENDS 2021 VS 2020
workouts, and activities
explosively by 218.3%.
Exercising outdoors is the #1 most popular
consist of exercises such as running, hiking,
trend of 2021; 59.1% of active adults say
walking, cycling, and any other form of
outdoor activities like running, hiking,
outdoor workouts, exercises, or training.
walking, cycling, climbing, etc. are the best way to achieve their fitness goals in 2021.
Doing outdoor activities was the top trend in 2020 and in 2021. Outdoor activities
Exercising outdoors was voted the best way to stay fit in 2021 by 59.1% of active
At-home fitness equipment is the second
adults, increasing 14.6% from the start
most popular trend with 16.7% of adults
In stark contrast to the US, those from the UK aren’t jumping on this trend in quite the same way, with only 11.8% opting for at-home fitness equipment in 2021. Women favoring at-home fitness equipment grew 17.0% more than men since the start of 2020. Again we see that the gym industry’s loss
FITNESS TRENDS 20-21
is another industry’s gain; The number
favor gyms in 2021 after experiencing a
Runners are avoiding sports the most in
of gym members seeing at-home fitness
drastic decline from 25.2% at the start of
2021, with decreases in this trend for
equipment as their best option for 2021
the year to 6.8%.
runners (down 44.2%) being more than
increased 115.9%; going from just 8.8% in 2020 to 19.0% in 2021. Home workout equipment was the 2nd most popular choice for active adults and runners as well, with both seeing nearly 50% growth in the trend.
Runners are the ones avoiding gyms the
double of gym-goers (down 21.9%).
most in 2021, with 69.6% fewer runners
5) 47.5% more people look to
seeing gyms as their best way to keep fit.
personal trainers and nutritionists to
4) Women steering away from sports in 2021 (Down 53%) Sports are typically a great way to stay
stay fit in 2021 Personal trainers and nutritionists are invaluable experts, and it seems more people are seeing that going into 2021.
3) Fitness trend hit the hardest in
active and fit. Unfortunately, with the
2020 - Gym memberships (Down
need for social distancing during a
159.4% more active UK adults are seeing
pandemic, sports see a significant decline
personal trainers and nutritionists as
The gym industry is facing an incredibly
going into 2021.
their best solution to reaching their
difficult time during the pandemic.
The percentage of active adults who relied
Before exiting the first lockdown in April,
fitness goals in 2021.
on sports to stay fit decreased 25.2% over
Although a smaller increase than in
more than 10% of members had already
the year, with only 6.0% still seeing it as
the UK, American's belief that personal
canceled their memberships. Study after
their best option for 2021.
trainers and nutritionists are what will
study showed more troubling signs as the year progressed. At the start of 2020, a fifth of active adults turned to the gym as their primary way to stay fit. Now in 2021, only 8.2% of active adults see it as the best option - a decrease of 60.5%. 73.0% fewer active adults from the UK 14
The decrease in this trend for women (down 53.0%) was more than double than that for men (down 23.8%). Active adults in the UK looking to sports as their primary form of exercise decreased by 30.8%, more than double
be best to help them achieve their fitness goals in 2021 rose 89.4%. Aside from a huge increase in active adults in the largest markets (US with 89.4% and UK with 159.4%), the global increase has not been as drastic at only 47.5%.
the 14.1% percentage decrease the US
Women also favored using these fitness
professionals to obtain their fitness goals GOM Magazine
FITNESS TRENDS 20-21
52.9% more than men. Gym members are the cohort that favored personal trainers and nutritionists the most in 2020 (3.2%) and 2021 (4.4%). Runners reported the highest growth in this trend, increasing by 57.9% over the year. 6) 134.7% more active American adults see online fitness content as the best way to stay fit in 2021 Online fitness content, courses, classes, and subscriptions experienced growth as the best option to achieve fitness goals in 2021 as well. The trend of online fitness exploded in America, with 134.7% more active American adults switching to this new trend to reach their fitness goals as the
Of all respondents surveyed, 6.19% of the
makes sense to see that people have
adults were considered “inactive” as they
decided to either start investing in home
reported they were not exercising at the
fitness solutions or take advantage of just
start of 2020.
being active outdoors.
In comparison to how active adults plan to
As the support system, structure, and
stay fit in 2021 inactive adults are, 12.0%
organization of gyms, fitness studios,
less likely to choose outdoor activities
boot camps, and classes have gone away,
and 28.5% more likely to chose at-home
it seems people are turning more to
personal trainers, nutritionists, and online
In comparison to active men, inactive men are 181.1% more likely to choose personal
in 2021 in comparison to 2020, more than triple the growth than men (up 11.7%).
In comparison to active women, inactive
ACHIEVING YOUR FITNESS GOALS IN 2021
women are 70.2% more likely to choose
It's clear, fitness has and is continuing
a gym or health club and 82.7% more
to change at a rapid pace due to the
likely to choose a personal trainer or
pandemic. What hasn't changed is the
need for the proper footwear to support
choose online fitness solutions in 2021.
you in achieving those fitness goals.
DATA AND METHODOLOGY • We surveyed 4,538 active adults, 2,712
Women favor online fitness solutions as
runners, and 1,990 gym members
the best way to achieve their fitness goals
between 11/4/2020 and 11/28/2020
135.0% more than men in 2021. As we saw with the at-home fitness equipment trend, the cohort who experienced the greatest growth in this trend were gym members (93.3%).
HOW INACTIVE ADULTS PLAN TO GET FIT IN 2021 Not everyone was necessarily active before the pandemic, with our studies showing those who exercised the least, had the greatest increase in exercise during the lockdown. We wanted to see how inactive adults differed in their
fitness goals as well.
trainers or nutritionists and 90.2% more
pandemic continues into 2021. 37.4% more women chose online fitness
fitness content to support them in their
• The gym members that participated were from 122 different countries • The survey was conducted on RunRepeat.com
At RunRepeat, we help all athletes find their next best pair of athletic shoes. To do this, we have analyzed over 7 million reviews of shoes from more than 10,000 experts to produce a simple 0-100 CoreScore all while bringing you the best prices from over 213 retailers. If you are one of the many heading outdoors in 2021, look no further than our in-depth analysis and analysis of running shoes, hiking shoes, hiking boots, hiking
CONCLUSION During the initial lockdown, nearly half of gym members stated they didn't plan on returning to their gym. By September, it turned out less than a third of members had returned and that a fifth of gyms were still closed with estimates that 25% of gyms and health clubs could close by the end of 2020.
sandals, or training shoes. Meanwhile, if you are part of the massively growing movement towards home fitness, you will certainly need the right pair of shoes to match your training regiment. Whether you are in need of CrossFit shoes, weightlifting shoes, workout shoes, cross-training shoes, shoes for HIIT, or home gym shoes, we have all the best options from the brands
approach to staying fit in comparison to
With gyms and health clubs essentially
you love, ranked, reviewed, and all the
out of the picture for many in 2021, it
FITNESS TRENDS 20-21
ACSM'S MOST POPULAR FITNESS TRENDS OF 2021 The Fitness Trends study published in the ACSM's Health and Fitness Journal surveyed 4,377 health and fitness professionals in 2020 to determine the top 20 most popular fitness trends of 2021. The following are the results of the ACSM's Worldwide Fitness Trends for 2021 study, where they show the most popular, from #1 to #20:
In 2019, virtual online training was ranked at #3, before dropping to #26 in 2020. And now since the coronavirus pandemic, with the closure of gyms, health clubs, and the likes, online training has jumped to #1 in 2021 during the covid-19 pandemic. This category consists of live streaming workouts and streaming on-demand online training. Allowing people to develop a full virtual workout routine consisting of anything from a live fitness class to a one-on-one session with a fitness instructor or personal trainer.
Wearable fitness tech trend refers to devices that are a fitness tracker, smart watches, GPS tracker, heart rate monitor, and smart wearable devices.
Body weight training
As the name states, this trend is all about using just the weight of your body and a wide variety of exercises as a form of training. With no need for equipment, no cost, and simplicity of this activity, it is incredibly popular and effective for people of all fitness levels.
Outdoor activities, ranging from walking or running, to hiking, climbing, or cycling have grown in popularity during the pandemic. These activities range from being solo to large groups to lasting only a short while to weeklong excursions.
High-intensity interval training involves short bouts of high-intensity efforts spaced out with intermittent breaks for a period of rest. Its popularity comes from its effectiveness and ability to be used with a wide array of exercises.
Virtual training is the combination of group exercise with technology that provides workouts designed for ease and convenience. This involves the playing of a pre-recorded workout on a large screen for a small group class. Many live group fitness classes at fitness facilities or fitness studio use virtual classes as a gateway. If training a novice, virtual workouts are ideal because clients can go at their own pace and learn proper form.
Exercise is Medicine
This trend is a global health initiative to push health care professionals to include physical activity in their assessments and treatment of health conditions.
Strength training with free weights
A "tried and true classic" - strength training with free weights such as dumbbells, kettlebells, barbells, and more are essential and consistently a popular trend.
Fitness programs for older adults
As the aging population grows, more and more needs are arising to address the specific fitness needs of older adults, seniors, and the elderly to develop fitness clubs or a fitness routine.
A top 10 trend since 2006, personal training combines physical activity assessment, fitness testing, goal setting, program design, and one-on-one workouts to help clients meet their fitness goals.
This trend brings behavioral science into the practice of coaching others for the sake of improving health and wellbeing. Helping clients to goal setting, guidance, support, and planning in a way that is tailored to the wants, needs, vision, and values of the individual.
Mobile exercise apps
This trend consists of fitness apps that provide audio and or visual prompts for working out, tracking progress, programs, and a wide range of other features.
FITNESS TRENDS 20-21
Employing certified fitness professionals
As our RunRepeat study shows, there is a significant trend in investing in fitness professionals, but not just anyone. People are looking for certified professionals accredited from recognized organizations.
Functional fitness training
Using strength training to improve not only strength and muscle, but also endurance, coordination, balance, and overall healthy functional wellbeing. Many boutique studio companies like F45 developed an entire franchise around this concept.
Yoga has been a popular trend since 2008, growing in popularity ever since. It consists of a wide range of styles of yoga, from more traditional ones to westernized versions like power yoga or yogilates.
Exercise for weight loss
Exercise as part of weight loss programs centered around diet and nutrition.
Group exercise training was very popular, but during the pandemic it feel from the #3 most popular trend in 2020 to the #17 in 2021.
This is an evidence-based approach to helping people modify their behaviors in favor of one that improve their health and quality of life. It includes everything from modifying diet, exercise, drug/alcohol consumption, and more.
Licensure for fitness professionals
Some professions in the United States and around the world are regulated by either local or state licensure. People can't call themselves a medical doctor or nurse if they don't have a license from the government. The same can be said for physical therapists or dietitians. So this fitness trend is regarding the fitness industry's interest in regulating fitness professionals such as personal trainers.
The use of defined measures to track and report on the benefits of various health and fitness programs.
AUTHOR Nicholas Rizzo Nick combines 10+ years of experience in the health and fitness industry and a background in the sciences in his role as the Fitness Research Director. During his competitive powerlifting years his PRs have him sitting in the top 2% of bench presses (395 lbs), top 3% of squats (485 lbs) and top 6% of deadlifts (515 lbs) for his weight and age. His work has been featured on Bodybuilding.com, LiveStrong, Healthline, WebMD, WashingtonPost, and many more. Along the way, collaborating with industry leaders like Michael Yessis, Mark Rippetoe, Carlo Buzzichelli, Dave Tate, Ray Williams, and Joel Seedman. GOM Magazine
The Best Weighted Vests For 2021 T
he gilet has had its day – weighted vests have replaced them as the sleeveless apparel of choice. They’ve long been used in CrossFit, but with gyms closed for long periods, weighted vests have become a convenient way of adding an extra dimension to home workouts. WHAT ARE WEIGHTED VESTS USED FOR? Weighted vests add load – hands-free – to bodyweight exercises such as squats, press-ups and chin-ups. They typically feature multiple compartments to slip in small weight plates, up to a total of 10kg and allow you to increase and decrease the overall load you’re carrying depending on your activity. They are a relatively cheap alternative to dumbbells and barbells, are highly versatile to help you achieve any fitness goal and can be easily packed away. However, they should be used with caution because loading your body with extra weight can take its toll on your joints. Beginners should restrict their use to controlled movements such as squats and press-ups. More conditioned exercisers can try using them with chin-ups or on short runs but are well-advised to build up gradually, half a kilogram at a time.
WHAT SHOULD YOU LOOK FOR IN A WEIGHTED VEST? The greatest point of difference between weighted vests will be the materials they use and the range of weights they accommodate.
BEST FOR CROSSFIT: 5.11 TACTEC PLATE CARRIER £200 FOR VEST AND 7LB (3KG) PLATE The 5.11 gets our vote and we can see why. It’s hardcore. It even comes with a warning that the vest “should NEVER be used as body armour”, which says a lot about the characters drawn to its military aesthetic. The 5.11 has been the official weight vest of the CrossFit Games for years, thanks to its reliable construction, durability and comfort. The vest is built from abrasion and water-resistant 500D nylon, features cushioned shoulder pads and adjustable tension bands for added stability, and fits ballistic plates in the front and back ranging from 3.75lb steel plates to a 13.75lb cast-iron option, up to a maximum total weight of 30lb (13.5kg).
BEST FOR ENDURANCE: GORUCK PLATE CARRIER 2.0 £75 The 2.0 is a no-frills vest built for long, gruelling workouts, supplying some creature comforts while you step outside your comfort zone. Ergonomic lumbar support, adjustable sternum strap and padded shoulder straps help distribute the weight, while GoRuck claims you can even wear it shirtless with no friction burn (we’ll take their word for it). The 2.0 also mimics a backpack, placing all the weight behind you, which means your chest won’t feel crushed like it can with vests that hold plates on both front and back. Beaverfit offers GoRuck weight plates in 10lb (4.5kg) increments, plus a 45lb (20kg) monster.
BEST FOR BEGINNERS: TRX XD KEVLAR WEIGHT VEST £200 Best for beginners... if you can stomach the price. This vest from suspension training royalty TRX is a hefty investment, but its versatility, durable design and use of highstrength Kevlar material mean you should get a lifetime of wear out of it. The 49lb (18kg) of total weight can be adjusted in 2lb (1kg) increments, making it adaptable for hiking, running or resistance training. Cross straps make it easy to slip on and secure in place mid-workout and when combined with TRX’s gold-standard suspension trainer, you have everything you need to keep in shape, home or away.
BEST FOR COMFORT: HYPERWEAR HYPER VEST PRO WEIGHT VEST £165 The Hyper Vest has prioritised comfort above all else. Adjustable side lacing helps it conform to your torso without limiting range of movement, while its custom pockets house individual steel bars weighing just 64g each. These can be easily added and removed, or redistributed around the vest, making it impressively versatile and adaptable to each wearer. Another bonus is that the vest is made from breathable, odour-resistant, sweat-wicking fabric, which will be well worth its weight as your training intensity heats up. The medium-size vest can hold up to 23lb (10kg).
Compression Shorts for Men and Women
OUR CHOICE OF COMPRESSION SHORTS AND HOW TO CHOOSE THE BEST ONES
hether you’re a professional athlete, an occasional exerciser, or anyone in between, a new workout wardrobe might benefit both your style and performance. Compression items, such as compression shorts, are one popular type of workout apparel. They may even benefit your workout by providing support, comfort, and more.
However, you may wonder how to choose a pair that’s right for you, what qualities different products offer, and what the best types are. When considering which compression shorts should make the cut, we considered: Material quality. Exercising requires movement and can produce lots of sweat, so we gave extra points to shorts designed with fabrics that are breathable, sweat-wicking, or have excellent stretching abilities.
Extra features. We didn’t want to forget the little things that really set a pair of workout shorts apart, such as hidden pockets, special waistbands that stay in place yet are comfortable, cooling gel inserts, and more. Price. We know that budgets can vary, so there are compression shorts at a variety of price points. Size. We looked for products available in a range of sizes.
CHAMPION WOMEN'S ABSOLUTE FUSION SHORTS
UNDER ARMOUR MEN’S HEATGEAR 2.0 COMPRESSION SHORTS Under Armour, shorts are known for their close fit.
Like Under Armour, these Champion compression shorts have a fabric that wicks away sweat. The shorts also dry quickly and will not chafe.
This pair checks many of the boxes for general exercise compression shorts: a good length that stays put, fabric that wicks sweat well, ventilation, and seams that won’t chafe.
Suitable for a variety of activities, they have a 3-inch (7.5-cm) waistband to keep them in place and a 7-inch (18-cm) inseam.
These shorts also stretch well in all directions to allow for a variety of activities. Under Armour HeatGear Compression Shorts are made from 84% polyester and 16% elastane. They feature an elastic closure and a wide waistband.
Champion Women’s Absolute Fusion Shorts are made from 87% polyester and 13% spandex. Note that the price of these shorts can vary by size.
NELEUS MEN'S 3-PACK COMPRESSION SHORTS If you exercise all week long and need shorts you can purchase in multiples without breaking the bank, Neleus Men’s 3-Pack Compression Shorts may be the shorts for you. The Neleus 3-pack is an affordable option that can be worn on its own or under a pair of athletic shorts for additional support and coverage. As a bonus, many different colour options are available. The Neleus Men’s 3-Pack Compression Shorts are made from 85% polyester and 15% spandex. They have an 8-inch inseam, based on size medium.
COPPER COMPRESSION RECOVERY SHORTS Compression products are already designed to help support and protect your muscles. Copper is said to help increase circulation, which some people look for when choosing compression shorts. While copper might not sound the most flexible, these shorts allow for a full range of movement. They’re multipurpose shorts, meaning you can wear them for a variety of activities. Plus, the company’s happiness guarantee ensures that if this isn’t the pair of shorts for you, you can return them. Copper Compression Recovery Shorts are made from 88% copper nylon.
BALEAF WOMEN’S HIGH WAIST WORKOUT BIKER SHORT Sometimes you need your phone or keys close when you’re working out. Along with pockets large enough for your cell phone, these shorts have a high rise waistband that stays in place while you exercise. Additionally, they’re made from moisture-wicking fabric that stretches well, so you can participate in many different activities while wearing them. BALEAF Women’s High Waist Compression Exercise Shorts are made from 87% polyester and 13% spandex. They have an elastic closure and high rise, wide waistband. Note that the price of these shorts may vary depending on the size and colour selected.
YOGIPACE WOMEN'S ACTIVE WORKOUT SHORTS These shorts have deep side pockets that are spacious enough to hold your phone and other belongings. Yogipace Women’s Active Workout Shorts also have a wide waistband with a hidden pocket in it, as well as a drawcord for a secure fit. One potential downside is that these shorts are only available in black, though that colour is a popular one in workout clothing. Additionally, Yogipace Women’s Active Workout Shorts can run small, so you may want to size up. The fabric these shorts are made from offers ultraviolet protection factor (UPF) 50+ and 7 and 10 inch (18 and 25cm) inseam options are available. 22
NIKE WOMEN'S 3" COMPRESSION SHORTS If you’re looking for shorts that can be used for workouts yet also fit under a dress, Nike has just the shorts for you. Nike Women’s 3″ (7.5-cm) Compression Shorts are a truly compact option and our favourite short shorts. Keep in mind that these shorts are tight throughout, so double-check the sizing or consider sizing up if you’re in doubt. Additionally, the waistband gets great reviews for comfort and stretch, and customers say the shorts hold up well for a variety of activities. Nike Women’s 3″ Compression Shorts are made from 92% polyester and 8% spandex.
BEROY WOMEN’S CYCLING SHORTS With many size and colour options available, it’s easy to customise these shorts for your needs. This can be important when you’re spending long periods of time on a bike. In addition to the sizing options, the padding in these shorts gets great reviews from customers. The shorts are also ventilated, and the fabric wicks away moisture, so they are designed to keep you as dry and cool as possible while biking. Beroy Women’s Cycling Shorts with 3D Gel are made from 80% polyester and 20% spandex.
HOW TO CHOOSE THE BEST COMPRESSION SHORTS
f you’re in the market for some new compression shorts but not sure where to start, consider the following:
For example, if you’ll be doing a lot of
Use. Consider when you plan to wear
be most comfortable and practical for you.
compression shorts, whether that’s while biking, running, weightlifting, or for
biking, you may want shorts with good coverage and some gel pads. Style. Think about the style of shorts that’ll Do you prefer any specific type of material or length? Do you have a colour preference?
another purpose. This can narrow down
Features. Decide whether you need
the types of shorts you’ll want to consider.
any special features, such as pockets, a
specific waistband, a high or low rise, or other special features. Reviews. Take a moment to read some reviews online. Reviews from fellow consumers can be a great way to determine how a pair of compression shorts will fit and feel, its durability, and whether it’s a good value for the price.
Commercial Gym Flooring Commercial gym flooring is one of the biggest decisions you have to make when opening or renovating your gym. Choosing what to purchase and where to purchase it proves to be a daunting task.
e will cover the importance of choosing the right flooring for your gym or studio’s needs. It’d be a shame to spend your hard-earned money on flooring that will not be pleasing to your members nor be durable for the long haul. The two most important factors to keep in mind are the budget and the training/equipment focus.
Factors to consider when purchasing commercial gym equipment First, you want to be sure you’re making a good investment for your gym overall. The durability of the floors you purchase must be enough to withstand years of foot traffic, dropping weights, bodily fluids, drinks spilt, heavy machines, moving equipment, and much more. If personified, gym floors have to be the Superman of the place. They should be able to withstand the test of time and many, many people participating in a wide range of different exercises. 24
That being said, they should also be hygienic meaning that they are easy to clean and do not hold bodily fluids or grime over time. Many rubber flooring that is recycled is porous and will collect fluids, dirt, and bacteria without any comprehensive way of cleaning it thoroughly. Gym floors also have the duty of reducing noise and vibrations. Can you begin to imagine how disruptive your gym experience would be if the floors did not absorb the shock and noise of weights dropping? It would be terrible! The point being, flooring is also imperative to cultivating a good gym experience for members aside from just the aesthetics. Members want to be comfortable completing floor workouts for things like callisthenics, yoga, and pilates. You can
purchase interlocking tiles, rollout rubber
your free weights area. You will need a
increase shock absorption and comfort
in bulk, or tiles requiring manual sealing.
replacement on your flooring faster than
on your members’ joints by installing an underlay. This will also increase the longevity of the flooring you choose.
Types of Flooring Rubber Mat
you can even pay it off.
This is the second most popular type of
Commercial wood flooring comes sprung
flooring for gyms as this is great for agility
to reduce fatigue from prolonged standing
and plyometric exercises. The benefits of
and add a little pep to the step of your
using turf are that it is easier on the joints
pilates class participants. Wood floors are
and provides good traction for exercises.
often used for training classrooms and dance studios.
Rubber flooring is the most popular for
Additionally, it is incredibly durable in a
box gyms and health clubs where free
different way than rubber is. You will not
Sprung flooring has a wood or laminate
weights are common. This is the most
have to worry about scuffs or eyesore
top layer, but has foam and underlay to
durable flooring and can be used for a
marks on the ground when you use turf.
give a sense of a spring/cushion for gyms
wide range of activities. You have a few
Turf often comes with infill, the small
that host Zumba or dance classes.
different options in the type of rubber and
rubber granules. Look out for this feature
many different options for colour.
if you do not want those spread out across
For the different types of rubber, you can
your gym floor.
PVC Mat PVC matting has many benefits and is a great choice for gyms with minimal free
choose from virgin or recycled. Virgin will
Wood or Laminate
weights. With its anti-slip properties and
be much more expensive as opposed to
I don’t know who needs to hear this but
seamless tile-lay, it is great for aerobic
recycled. For the install styles, you can
do not use wood or laminate flooring for
workouts like yoga and pilates
How soon do we become unfit when we stop exercising BY GEORGINA FAUX
t can take months of hard work to build up fitness, but while your strength can quickly fade if you stop exercising, you might not have to start from scratch again.
Getting in shape isn’t easy. But after all that hard work, how long do we actually maintain it? It turns out that even after the great effort we put into training, taking a bit of time off can mean that we become “unfit” much faster than it took us to actually get in shape. To understand how the body becomes “unfit”, we first need to understand how we become fit. The key to becoming fitter – whether that’s improving cardiovascular fitness or muscular strength – is to exceed “habitual load”. This means doing more than our body is used to. The stress that this has on our body makes us adapt and become more tolerant, leading to higher fitness levels. The time it takes to get fit depends on a number of factors, including a person’s fitness levels, age, how hard they work, and even the environment they exercise in – heat & pollution can affect the physiological response to exercise, for example. But some studies do indicate that even just six sessions of interval training 26
can lead to increases in maximal oxygen uptake (VO2 max) – a measure of overall fitness – and improve how efficiently our body is able to fuel itself using the sugar stored in our cells during exercise. For strength training, some gains in muscle force can be shown in as little as 2 weeks, but changes in muscle size won’t be seen until around 8 to 12 weeks.
CARDIOVASCULAR FITNESS When we stop training, how quickly we lose fitness also depends on many factors – including the type of fitness we’re talking about (such as strength or cardiovascular fitness).
Now let’s say they stopped training
but at a slower rate over longer periods. If
completely. Because the body no longer
they stop exercising, runners begin losing
has the stresses of training forcing it
their cardiac fitness within a few weeks.
to stay fit, the runner will start to lose
Intriguingly, though highly trained
As an example, let’s look at a marathon
fitness within a few weeks.
runner, who is in peak athletic fitness and
Cardiorespiratory fitness – indicated by a
a sharp decline in VO2 max in the first
can run a marathon in two hours and 30
person’s VO2 max (the maximum amount
four weeks, this decline eventually evens
minutes. This person spends five to six days
of oxygen a person can use during
out, and they actually maintain a VO2
a week training, running a total of 90km
exercise) – will decrease around 10% in
higher than average. But for the average
(56 miles). They’ve also spent the last 15
the first 4 weeks after a person stops
person, VO2 max falls sharply, back to pre-
years developing this level of fitness.
training. This rate of decline continues,
training levels, in less than 8 weeks.
athletes (like our marathon runner) see
The reason VO2 max declines is due to reduction in blood and plasma volumes, which decrease by as much as 12% in the first 4 weeks after a person stops training. Plasma and blood volume decrease due to the lack of stress and being put on our heart and muscles. Plasma volume may even decrease by around 5% within the first 48 hours of stopping training. The effect of decreased blood and plasma volume leads to less blood being pumped around the body each heartbeat. But these levels only drop to where they started – meaning they won’t get worse. The number of muscle fibres used during exercise decreases by around 13% after just two weeks of no training Of course, most of us aren’t marathon runners – but we’re also not immune to these effects. As soon as we stop exercising the body will start to lose these key cardiovascular adaptations at a very similar rate to highly trained athletes.
STRENGTH TRAINING When it comes to strength, evidence shows that in the average person, 12 weeks without training causes a significant decrease in the amount 28
of weight we can lift. Thankfully, research shows that you maintain some of the strength you gained before you stopped training. What is intriguing is that despite the significant decrease in strength, there’s only a minimal decrease in the size of the muscle fibres. The reason we lose muscle strength largely has to do with the fact that we’re no longer putting our muscles under stress. So when we’re no longer working our muscles hard, the muscles become “lazy”, leading the number of our muscle fibres to decrease, and fewer muscles being recruited during an activity – making us less able to lift the heavy loads we used to. The number of muscle fibres used during exercise decreases by around 13% after just two weeks of no training – though this appears not to be accompanied by
"The time it takes to get fit depends on a number of factors, including a person’s fitness levels, age, how hard they work, and even the environment they exercise in."
a decline in muscular force. This implies that the losses observed across the longer
their muscles and over time find it harder
But we don’t start to feel these effects
to lift heavy loads as they have fewer
for at least two to three weeks for
muscle fibres being recruited.
cardiovascular fitness and around 6 to 10
decline in muscle mass.
So, even after all that effort to get fit, we
are similar for men and women, and even
The average gym-goer who lifts weights
start losing cardiovascular fitness and
for older athletes. But the fitter you are,
would experience a drop in the size of
strength within 48 hours of stopping.
the slower you’ll lose your gains.
periods of detraining are a combination of both this initial decline in the number of muscle fibres we use, but also the slower
weeks for strength. Rates of “de-training”
JULY 2021 29
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! +33 769 422638
Take people with you on your journey to success More gym owners can learn from your experiences Tell your story for free in GOMM Contact Paul Wood today firstname.lastname@example.org 07858 487357 / + 33 769422638 GOM Magazine
Fit Kit HERE IS THIS MONTH’S ROUND-UP OF KIT, PRODUCTS AND EXTRAS
AIROFIT PRO BREATHING TRAINER
VIRTUAL BREATHING COACH
LIFE WITH YOUR ŌURA RING
Airofit provides adjustable airflow resistance to your breathing muscles, making them faster, stronger and more efficient. Airofit measures your lung function and sends data directly to the Virtual breathing coach on your smartphone.
Simple to use training modules designed by respiratory thought leaders guide you through proven training programs while the Airofit Mobile app gives you live feedback and guidance, ensuring all training is done correctly. Your training data is saved allowing you to follow your progress over time.
Inside your ring lies advanced infrared LED sensors, a NTC body temperature sensor, a 3D accelerometer, and a gyroscope. When it comes to your health, accuracy is key, and Ōura delivers.
Airofit Breathing Trainer is compatible with iOS and Android or newer mobile devices.
Lighter than a conventional ring, Ōura weighs in at only 4 to 6 grams with a width of 7.9mm and a thickness of 2.55mm. A battery life of up to 1 week, made of durable titanium, and water resistance of up to 100m - it's ready for anything you throw at it.
ADVANCED EEG SLEEP TRACKING, FROM YOUR OWN BED MUSE S Using advanced EEG technology to respond to your mind, heart, and breath, the Muse S is a comfy brain sensing headband that helps you understand and track how well you focus, sleep and recharge so you can refocus during the day and recover each night. Sleep Discover your best sleep with responsive sleep journeys, overnight sleep tracking, and personalised insights. Mind Real-time brainwave feedback (EEG) teaches you the art of focus. Heart Tune into your heart rate to optimise performance. Body Discover how your meditation posture can bring you physical relaxation. Breath Learn how to use your breath to find calm and fight stress.
ELVIE PERSONAL TRAINER Improve Your Inner Strength Elvie is the smallest Kegel tracker available and a world away from traditional Kegel exercisers with its sleek, comfortable design. Made from smooth 100% medicalgrade silicone, the device is completely safe and free from harsh chemicals. With an additional, optional cover, the Elvie Personal Trainer can be customised to fit all shapes and sizes.
Inspire HR Activity Tracker + Heart Rate Monitor
A comprehensive heart rate monitor for those who also want to monitor fitness activity, calories burned, and other health data.
Not only can you monitor your heart rate, but you can also track your activity overall, and at an affordable price, too.
Attractive, slender band. Available in six colors. Assists with fitness goals.
Offers guided breathing sessions when your heart rate indicates stress. Crisp OLED display screen. Automatically recognizes a variety of activities.
POLAR FT7 An easy-to-use heart rate monitor that offers plenty of helpful feedback. Comfortable, expandable chest strap. Detailed visual display. Will count calories and store the last 10 readings
IT’S TIME TO LOSE
THE WEIGHT LOSS LINGO SHEDDING THE POUNDS AND KEEPING THE CALORIE DEFICIT IS ONE OF THOSE ‘SIMPLE BUT NOT EASY’ SITUATIONS. LET’S HAVE A BIT MORE EMPATHY AS TO WHY THAT REALLY IS BY BEN HACKNEY-WILLIAMS
ost people know what decisions they should be making but indirectly choose not to make them when it comes to nutrition and exercise. How many times have you found yourself in that situation? We’re all sold on the benefits of physical activity, but the battle is real when it comes to keeping in the right frame of mind. That’s even more of a truth for the people that don’t visit the gym, work in the fitness industry or those that generally get caught up in sedentary lifestyles for any number of reasons.
We need to help more people – not just gym members – understand the role that diet plays, and we need to better pinpoint how this can change with age through variables such as education, more disposable income, and other factors. “Diet is crucial and controls health more than exercise in many cases,” Rosaria Barreto, trainer and director of Vitality Hub, a business dedicated to helping
people move better and thinking happier thoughts. “Your body can only build muscle and lose a certain percentage of body fat but the ultimate changes come when diet is implemented. “I am no dietician but from a lifestyle perspective dietary requirements change with age, a good example is a 16-year-old boy compared to a 60-year-old man – they will both need different quantities of carbohydrates because a 16 year old boy is likely to be 10 times more active than a 60 year old man, if we are to stereotype, of course.
“Accessing affordable healthy food is not necessarily an issue for most people; from experience, I have witnessed that mostly it comes down to three things: Lifestyle (including laziness), trauma, and pride in appearance.
undereating, and making poor food
“People who live busy lives or lazy lives often choose meals and foods that don’t require a lot of meal prepping time or energy. People who have undergone life traumas are often affected more than they realise and they cope through various eating habits (overeating,
While these aren’t new concepts, they are
choices). People who take pride in the way they look and the way others see them will often make more of an effort to choose healthier food choices and make a conscious effort to avoid overeating.”
facts and insights that people don’t act on, even if they’re aware of them. What is it that’s going to unlock these mental hurdles, both for members changing their behaviour and for fitness professionals helping more people to deal with these specific concerns with empathy? Once we’ve understood where the issues lie, we can influence change with honesty and understanding on the part of the member coupled with a sympathetic and unassuming approach from the PT. Nobody wants to hear “how much weight do you want to lose” as an opening question anymore. Let’s not assume what the challenge is. If it does end up being weight-related, we can go on to educate on some of the pitfalls that may surround nutrition in regards to a fitness routine. “Nutrition is complex,” continues Rosaria. “It's not as simple as eating
in-line with the government's daily food recommendations because everyone has a different body and each body needs different foods. “Nutrition education, food technologies and cooking classes could be made as a compulsory subject for a start, practical and theoretical understanding of diet from a young age can significantly impact adult food habits. Further to this offering, interactive nutrition seminars at gyms is also an opportunity for health-conscious consumers to make positive choices.” Looking back at the three causes of detriment, trauma is easily the most delicate of subjects to tackle. Research published in the Journal of Behavioral Addictions highlighted the links between trauma and binge eating disorder, for example. “The majority of studies (87%) report that adverse life experiences are a risk factor for developing obesity and BED,” stated the study: Life adverse experiences in relation with obesity and binge eating disorder: A systematic review. “More precisely a positive association between traumatic experiences and obesity and PTSD and obesity were
found, respectively, in 85% and 86% of studies. Finally, the great majority of studies (90%) between trauma and the development of BED in adulthood strongly support this association. Meanwhile, different factors mediating between the trauma and obesity link were identified.” The study involved a total of 306,583 subjects, split into about 203,450 females and 103,133 males. With the group, there were 50,461 obese individuals and 2,627 participants with BED were included in the analyses. The full scale of the research paper covered further cross-sectional and longitudinal studies – 60 studies in obesity and 10 in BED – that correlated greater odds of obesity and high BMI figures with experiences of trauma ranging from childhood neglect, sexual abuse and, PTSD psychological violence. The authors concluded that “the results of the vast majority of studies suggest that there is a significant association between both childhood and adult adversities and development of both obesity and BED supporting the hypothesis that trauma increases the risk to develop obesity and binge eating.
“In this association between adversities and the development of obesity and BED, several mediating factors have been identified such as depression, self-criticism, dissociation, specific interpersonal factors such as the attachment quality, eating disorder symptoms such as binge eating and some neurobiological changes.” This may further highlight the need for the fitness and physical activity sectors to cement relationships with clinicians in not just better understanding clients and members, but being aware of the causation behind the challenges they present today. Focusing on matters such as the mindset behind obesity is the only way to tackle the issue and make positive changes in the long term. We have proven that we can’t do this for the masses on our own, however good our insights into physical activity are. If we can stop the fad diets, stop the yo-yo workout regimes and keep asking ourselves and our clients “what would a healthy person do” – even when we are what would stereotypically be considered “healthy” – we’ll move the needle and get more people thinking about their bigger picture wellbeing. That’s much more appealing for long term change than weight loss assumptions and stereotypical drivers to work out. • Ben Hackney-Williams specialises in the wearable tech sector and is passionate about driving positive change through wellbeing initiatives. A journalist for over a decade, Ben has worked in fitness for international bodybuilding and MMA publications, driven engagement in supply-side gym design and equipment manufacturing and helped produce over 160 podcast episodes
DECADES OF TRYING AND WE STILL CAN’T GET ANYWHERE NEAR THE MAJORITY OF PEOPLE MOVING. THERE’S NEVER BEEN A BETTER TIME THAN NOW TO TRY AGAIN
BY MARK MILLS
t’s the uphill battle of fitness and physical activity that’s been raging for years: Not just how to get people moving, but how to keep them active for the long-term. Fitness fads come and go, people make life choices that counter what they’ve worked hard in the gym for, or their circumstances change that make gym attendance all that more difficult. That’s just the ones that started moving regularly in the first place. With attention on activity now more than ever, how can we work together to counter the nay sayers and convert them to an engaged audience of exercise fanatics for everyone’s benefit?
ISSUES AROUND INTEREST AND INTIMIDATION. Even with more of the spotlight on fitness, health and wellbeing since the pandemic raises awareness around the world, the question remains: How can we better engage the elusive 80% of the population that currently don’t visit gyms? “This question seems to come up every year and we edge slowly upwards in regards to how many people our industry reaches,” explains Robert Handy, founder of independentgyms.co.uk. “For me, a big part comes down to exposure. The 80% who don’t visit gyms either have no interest in what we do, are not aware of what is available to them or feel intimidated, scared or just nervous to step foot through the door of a facility. “That’s where the strength of
finding their nearest independent, it’s
If we’re able to engage with those who
independents can really play a part. We
about being open-armed and encouraging
live a reasonably inactive life and listen
those people to venture in once they’ve
to their needs, we can overcome fitness
found a place that’s right for them.”
being seen as specialist, and bring a new
launched our #findyourplace campaign to coincide with the reopening of the fitness industry and it will run through to the end of restrictions. “The campaign aims to highlight the huge variety of facilities within our community along with the various reasons why people join a facility. For many it’s not about building muscle or getting fit, but perhaps a place to relax, de-stress or
way of thinking to more people.
IT’S TIME TO GET SOME FOCUS AND PERSPECTIVE. While any element of exercise within the community is better than none, we still have a long way to go before health and wellbeing
“Another element is working with government and local authorities to really drive home the benefit of physical activity and incentives for non-gym goers to get involved,” continues Robert. “We’re still seeing now that many
take a holistic precedence over popular diets
government campaigns either focus
and quick fixes. Even when something’s a
around local authority provision or the like
“With over 900 registered facilities on
lifestyle choice, the grounding reasoning
of Slimming World and Weight Watchers,
our map we know we have a place for
behind it plays a massive part in whether it
they may have a place for elements of
everyone. Now we have a way of the public
sticks for life or not.
the public but not everyone wants to
simply get away from the stresses of life.
join those facilities or use their local leisure centre for a GP referral. By linking with the independent sector alongside other operators, we can increase the success of these governments schemes and contribute directly to reaching the inactive population.
PLAYING A BIGGER PART IN HEALTH AND WELLBEING.
initiatives across all sectors usually boil
While wellbeing is of the greatest
gain much more support when we ask the
importance, there’s another area of focus that’s often forgotten about for long term benefit. End of month brings the bottom line into effect for so many gyms, which overcomes incentives of community engagement and other non-direct areas of growth. However, the financial benefit that the traditional fitness industry can bring to global health partners is key to understanding why we need to explore new avenues of interest and engagement both on a consumer and partnership level.
down to either savings or monetary value, so if we can talk this language with the benefits of our industry, we’ll government for help.”
WHAT TURNS THE TIDE FOR LONGLASTING CHANGE? Research published in the journal Innovation in Aging explored the benefits of physical activity campaigns such as the Matter of Balance programme – with strength training aimed at addressing older adults’ fear of falling; Strong
Robert concludes: “We need to work on
for Life, resistance training for adults
real fiscal evidence that our sector and can
with functional limitations, and simply
play in supporting the nation, the NHS
implementing interventions of daily
and saving money all round. Government
walking and active time.
"How can we better engage the elusive 80% of the population that currently don’t visit gyms?" 40
With the latter in particular, but also with engagement campaigns in general, long term adoption of the lifestyle change remained elusive, as the research explains: “The effects of the intervention were not maintained after the intervention was over, and participants reverted to their earlier levels of activity.” It’s no secret that we know many ways of getting people to try moving more. How do we go about making the new life of physical activity stick? “There is a need to develop and evaluate evidence-based strategies that can be applied in interventions to produce sustained and broad behaviour change,” continues the study. “The use of technology can assist with promoting long-lasting changes in physical activity as activity trackers and apps are doing more to integrate behavioural strategies such as goal setting, reminders, feedback, competition, and accountability.” At any age, that accountability and development will bring bigger benefits to more people. If we increase the pathways to participation and get more members of the community engaged with gyms and embracing technology, we’ll see the numbers go up. We can make the 80% figure a thing of the pre-COVID past.
MY NAME IS ANDY BIRCH AND I'M A GRAFFITI ARTIST THAT GOES BY THE NAME
e n O e Dim I
’m based in North Wales, in Colwyn Bay, and I’ve spent most of my life growing up here. I've been drawing graffiti from about the age of 9 or 10 and did my first painting around the age of 11 or 12 years old. I was allowed to paint on my bedroom wall, and as you can imagine, it didn’t last very long.
I got into graffiti when breakdancing first came over from America to the UK. I was really impressed with the way that they did all these amazing moves and loved the “street scene”. I wasn’t very good at the dancing part, but the one thing that did catch my eye was the amazing and colourful way that they’d paint their street names as backdrops. I’d already had a natural love of drawing and art, along with comics, cartoons, superheroes, and films like Star Wars. Basically, I was a nerd, so It was a natural pull to start sketching graffiti. I started very simply by drawing bubble letters and drawing what I thought was graffiti Style. 42
a small folio of my drawings and photos and go and scout out wall spaces. I’d look for the owners and politely strike up a conversation. Most of the time wall owners would refuse, but they would look through my work and quite often would say I know someone who wanted a sign, or a bedroom wall painting and it all started from there. Fast forward a few years after leaving school and becoming a painter and decorator, I completed my apprenticeship and went self-employed. I started picking up “artistic” painting work and again by just talking with customers and showing pictures of previous murals it always seemed to lead to the next painting. At the end of 2006, I’d had enough of the painting and decorating and knew that I was more engaged and inspired when I was creating artwork. I picked up a large There was always the temptation to find
around just causing mindless vandalism.
community mural commission for a local
a new “canvas” and go and spray on illegal
This backfired when my friends were
council early 2007, and from that came
walls. The reality was that between
caught and as a result, it made me realise
the second, and then the third. So, by
myself and my friends who were painting
that we needed to look for a way of
2008 I started painting graffiti full-time
graffiti, we always wanted to create a
painting this legally. So, I would go and
as my work. I ended up picking up calls
piece of artwork and not necessarily go
ask for permission for walls. I would take
from local youth clubs and schools to
run workshops with young people. It's amazing to see people of all ages have a go at creating artwork, even if they lack the confidence and feel that they can’t draw. Quite often they surprise themselves at what they can achieve. Over the years I’ve had requests and painted a number of gyms and each one is different. They all have their own particular theme, style or identity which they'd like to represent in their artwork on the walls. This can range from traditional muscle bodybuilding gyms, empowering slogans and phrases, or inspiring images for lifestyle and fitness. Gym logos are also quite often included in the designs along with colour themes that give the gym its own personality and identity. Each one is a challenge, but it's always good to rise to the design challenge and deliver the client's request. I had a request back in January 2020 for a new gym opening in Ellesmere Port for owner and personal trainer, Samantha
DIME ONE MURAL SPECIALIST
Walters. The gym is called Misfit and
and seeing their relationship with each
she wanted to keep the graffiti look,
other, how some colours work and others
but also include a feminine feel. It was
don’t. I don’t try to hide deep messages in
also important to not make the images
my work, I like to keep things simple and
look intimidating, to put off her clients. I
try to work with what I know. I do feel
used some images provided by Sam as a
that I’m still learning with my paintings
reference for the characters, but the rest
and taking inspiration from some other
was freestyled. Sam was really pleased
amazing graffiti artists out there who are
with the end result, and she’s had a really
still advancing techniques along with all
good response from her clients and others.
the other creatives and artists.
email@example.com 07759 073 724
I’ve returned to Misfit recently and painted the roller shutter door for Sam outside. It has a colourful splash on the front of her building which you cannot miss. I definitely enjoy what I'm doing and every day is always different. It's amazing seeing the dedication that gym owners have in coaching, training and encouraging people to stay fit and healthy. I find it fascinating to see how everyone has a different approach. Admittedly I do joke that the only time you see me in the gym is normally when I'm painting one but I do respect the amount of dedication and knowledge that gym owners put into health fitness and training. It’s great seeing someone's vision come true, and also being a part of making that happen. As for me, well, when I get the chance, I still enjoy painting my graffiti style. I love crafting and working with the letter elements or taking inspiration from nature, movies or media for my characters. I love working with colours GOM Magazine
JULY 2021 45
RUNNING ON EMPTY BY AMY DUTFIELD
f like me, you're one of those people who continues to drive around in your car when their petrol light comes on, refusing to fill up until you're at the bottom of the red and getting a REFUEL IMMEDIATELY alert, you're probably on my wavelength. This situation usually results in me having to go to the nearest petrol station available and pay a higher fuel price. Perfectly avoidable if I would just pay attention to the warning lights as soon as they come on and not continue to drive around and push my luck. The way I play this dangerous game of petrol roulette is a bit like how I run my day-to-day life as a gym owner. I don't like stopping—even when my internal warning light comes on to alert me that I'm running low on energy. I'd rather just ignore it. It's ironic because I know my way around good health and I'm constantly reminding my members to ensure they get sufficient rest, but I fail to heed my advice far too often. As a small business owner, I have hardwired myself to focus on my business and care for my community of members. This is a good thing on the whole, but at times it can be all-consuming. This drive to survive through the (still ongoing) pandemic only heightened the sense of needing to work harder to keep things
afloat. I had to find ways of clearing the rent despite not being able to open the gym to members; I had to become a whizz with technology overnight to move a group exercise timetable online. On top of the new tasks and the financial stress of it all, I felt myself slipping into a new role, from trainer to counsellor for my members. I was (and still am) genuinely flattered and humbled by the fact many of my members trusted me with their own worries—I've always been someone to wear my heart on my sleeve too, so I could identify with the need to talk—but it left me to carry the weight of many additional concerns as if they were my own. I'm sure
"It's a fact that any type of fitness trainer, instructor or PT is particularly susceptible to burnout, in fact, there’s even a name for our particular variety: Trainer Burnout" unpredictable schedules—gym/studio
schedule are rarely used for downtime,
owners, PTs and fitness instructors have
especially since for many of us, income
It's a fact that any type of fitness trainer,
to juggle their client's schedules as well
is based on training hours. There's huge
instructor or PT is particularly susceptible
as their own. Many of us start extra early,
pressure to take on as many clients as
to burnout, in fact, there’s even a name
before people go to their offices to work,
possible, as revenue is generated through
for our particular variety: Trainer Burnout
and end late after the last after-work
hour-by-hour charging, so it’s easy to take
Syndrome. Causes of this include our
sessions have finished. Odd gaps in the
on more work than is good for us.
I'm not the only one who reacts like this.
But also, I think there is another key
to get the results that they are striving
at them, repeatedly and suggestively).
reason that so many of us within the
for, my clients' goals become mine as well.
After the twitch comes the tiredness. I'm
industry are susceptible to burnout. What we offer is so customer-focused and personal. There are many service-based jobs in other industries, but many of us have been specifically chosen by our PT clients or gym members to develop with their health and wellbeing, bringing us into an intimate relationship with them.
So how do we recognize when we are getting close to running on empty, and avoid that flashing REFUEL IMMEDIATELY sign and expensive dash to the petrol station? Probably we need to start noticing the individual signs in ourselves that we are often so good at seeing in
very much a morning person so whenever I hit a point where I cannot get out of bed in the morning, I know I should start paying attention. I don’t always manage this, however, and the less rested I start to feel the more disturbed my sleep becomes, with troubling dreams. As the cycle continues, I start to perform less
others. For me personally, it can be my
efficiently in the daytime. Exercise classes
I still feel very humbled when I get new
eye: when I start feeling very tired, I
become difficult to manage, my body
requests for personal training. There are
usually get that constant twitching eye.
feels like lead, and the physical symptoms
people who are putting their trust in me.
(The one that makes me worry about
start to mount up. Persistent headaches,
But it brings a certain degree of pressure:
whether my members think I’m winking
stomach aches… I recognize the pattern
because I have been here far too often. Learning to recognize your own signs of low fuel is one thing, but acting in time to mitigate the damage is another. I will admit that my recipe for success here is more of a work in progress, but here are
something that you like doing and that
a petrol station—and potentially from
helps you to switch off—a spa, a round of
an even more expensive and damaging
golf, a swim in the sea, a long walk— and
engine failure. So, with that in mind, I am
make it routine in your working week.
taking my own advice and am about to set
Consistency is key, as we love to preach in
off for work a bit early, filling up the car on
the fitness industry!
the way, and with a firm resolve to leave
some of the ways in which I am learning
Looking after ourselves will keep our
on time and be home in time for a soak in
to slow down and take care of myself.
machines running and save the costs
the bath. Have a stress-free and rest-
One of the first things is sticking to my
and the stress of a last-minute hunt for
timetable. If I plan to leave at 6 p.m., then it’s important that I actually do leave at 6 p.m.—blocking time in my schedule to stop myself saying yes to just one more client, or spending another hour chatting to members, or cleaning. It also means scheduling to avoid long gaps between sessions when possible. I used to have a lot of these dead hours in the middle of the day, and even though at times a 3-4 hour "gap" was intended to be spent at home resting or doing something for myself, it would inevitably end up with me using it to run errands, do the housework, or spend time on my laptop. Having to keep an eye on the time and be ready to return to work made it difficult to get any real rest. To be able to take these proactive steps to avoid burnout, there is one more thing we all need to get better at doing: LOSING THE GUILT! We can’t be there for everyone’s health, all of the time, and forget about our own. It helps to have a structure to our resting time so that it’s not an afterthought that is always at the bottom of the to-do list. My advice is to find GOM Magazine
FOR ADVERTISING Paul Wood ENQUIRIES, firstname.lastname@example.org CONTACT 07858 487357 / +33 769 422638
BOX CENTRIC www.boxcentric.co.uk B
oxCentric’s mission is to be a centre for excellence in Boxing, Muay Thai and Brazilian Jiu Jitsu, alongside the strength and conditioning to complement each craft, and to offer a fully holistic approach to wellness. We are an exclusive members club centrally located in a discreet Knightsbridge Mews, London around the corner from Harrods. English and European professional boxing champion Cathy Brown and World Champion professional boxing legend John Conteh are ambassadors of this beautiful exclusive members club.
We are offering children’s martial arts
skill set, and mindset. We wanted to steer
Our values are MINDSET HEALTH – LIFE – COMBAT
away from mixed martial arts (MMA) and
Mindset – evolving
believe it is our duty to provide them with
Health – alignment
a solid pathway to health and physical
Life – balance
education, as well as motivation to sustain
Combat - philosophy
activities. We have created a safe space for
One of the main attributes of mastering a martial art is learning respect, discipline,
focus on individual arts and to honour the science and practice of each one. We want to create a local community of like-minded people and those who want to create a healthy balance of mind and body alongside immersing into the science of martial arts.There is a 16ft ring and an array of boxing bags alongside a training rig, Auster suspension equipment, cable machine, Elieko Olympic bars and plates, kettlebells and dumbbells with a squat rack and Olympic lifting area. The Olympic
classes on Saturdays as our children are tomorrow’s fitness messengers. We
learning martial arts where your children We created a 5 point assessment for each
will come to value the importance of
member, so they receive a consultation to
discipline, respect, dedication and focus
set their fitness and life objectives, including
through our martial arts training.
a full InBody 770 health assessment, a life coaching session, a functional movement screen (FMS) and a personalised Bio-Synergy DNA nutrition package with a diet plan. The Box Centric programme also offers animal flow, body weight, strength and conditioning
We have proudly formed an exclusive UK partnership with PhotonLens - an augmented reality (AR) smart glasses company that transforms the way you exercise.Through a leading combination of artificial intelligence, advanced sensory
lifting area is designed for technical
classes, dance-based around combat and
lifting to enhance explosion, power and
running club in our local Hyde Park. This
strength needed for martial arts and not a
allows us to look at each individual in a
cross fit HIIT training style. Every piece of
bespoke wholesome picture and gives us
equipment we have chosen complements
the ability to guide each member towards
PhotonLens is the world’s first AR smart
the training we offer within the club.
whatever goal they want to create with us.
glasses built with full-body fitness and
technology, and material science, the PhotonLens smart glasses will elevate your training experience to the next level.
WHO ARE WE Andrew Constanti is the founder/owner/ CEO and Cathy Brown is an ambassador and shareholder. They have worked tirelessly over lockdown to create BoxCentric when they realised they had the same vision and are proud to be launching during such difficult times. Andrew was a successful solicitor and ran his own lucrative law firm until he moved into property, where he focuses on high-end properties around the world for clients. He owns a company called Constanti estates. He found boxing a few years ago after struggling with his own health and needed to start exercising. He had such an amazing experience mentally and physically that he found a new love in training and boxing. Because it had offered him so much, he became passionate about boxing and wanted to create a centre of excellence so he could
active gaming in mind. By using the
McIntyre for life coaching. Helping with
PhotonLens AR smart glasses, you can
mindset is the most important attribute to
work out from anywhere, immersed in
enhance so we can get the best out of an
your environment. The PhotonLens smart
individual. The excellence of care for our
Cathy was only the second woman in
glasses respond to your movements and
customers is an absolute priority. They
the UK to receive a professional boxing
the environment around you and can
want every member to be treated with
licence in 1998. Back then women were
project anything and anyone into your
respect, care and bespoke. They mould
chastised and belittled if they wanted to
field of vision. Through this state-of-the-
customer experience on high-end hotels
box, so Cathy used that to help her drive to
art spatial computing technology, you can
and customer service facilities as each
push forward for women to be recognised
also access exclusive BoxCentric content
member should feel a priority.
within the boxing and fitness world. She
give back to others in the same way that boxing had given back to him.
curated by Cathy and John Conteh. We have filmed several boxing workouts and meditation content so members can experience this unique and second to none experience. We are passionate to teach individuals to work out intelligently using technology and being guided by our coaches to reach achievable and realistic goals. Alongside, the training arena, we created a nutrition bar that offers pre and postworkout shakes, beautiful coffee, fresh juices and healthy food. We are working alongside Bio-Synergy, Press juices and Fresh Fitness Foods to create this. The experience for each member should be seamless and we want to provide everything they need. A lot of fitness facility’s only focus on the physical aspect and from Cathy’s 26 year’s experience in the industry alongside competing at a high level in boxing and studying cognitive behavioural therapy, she wanted to look at each person wholesomely, which is why they created a 5 point assessment for each member and why they collaborated with Dr Sarah 54
was a trailblazer for women in boxing as
an exclusive members club based around
she fought inside and outside of the ring
martial arts when Andrew approached
to be respected as a world-class fighter.
her with his vision.There isn’t a club in
She fought as a professional for 10 years,
Knightsbridge that focusses highly on
becoming ranked number 3 in the World
this type of training in such a manner. Her
as a flyweight and becoming the first UK
passion for excellence and martial arts
woman to win European and English titles
made this a perfect venture to be part of.
along the way.
She has worked with incredible passion
Cathy and her husband Greg created a successful CIMSPA and ActiveIQ certified course delivery company called Boxology® in 2016, which teaches personal trainers and coaches to teach boxing effectively and also teaches anyone who wants to train using boxing the science of boxing and correct technique. Courses are run face to face but due to covid they filmed over 500 videos over lockdown and have also taken the courses online, these are also certified by CIMSPA and ActiveIQ. They
and drive during lockdown with Andrew and is determined to make this hugely successful. She is strongly driven by the powerful positive effects that martial arts has on the mindset and consequently the body. And exceptionally driven to help others find strength through sport especially a sport that she has received so much from. Boxing has helped Cathy cope immensely through life events and she constantly gives back, hence why she created a non-profit charity called Head Guard with her husband Greg
are both passionate about coaching
boxing techniques correctly as it means
The Head guard mission is to visit areas
how to teach the fundamentals of the
around the World where women and
sport through the Boxology® education
children have experienced trauma in the
program. Voluntary contributions from
form of sexual assault, war experience,
BoxCentric’s membership fees go to
domestic violence, trafficking or any other
support the charity. The next project
form of life-altering situations. Not only
is in Nepal this year with the Ghurkha
have they been through horrific abuse
run Sustainable Himalayan Foundation,
but a lot of these women and children
helping young women and children
have lost their families and are unable
through boxing who have been abused
to work as they may have no education,
and sex trafficked. They will be visiting
nor means of learning what to do, to get
and running Boxology® courses to a
paid for proper legal employment. We
few chosen women, who will carry on
aim to not only help these women and
coaching after they have returned to the
girls cope with traumas but also, to teach
UK. This will bring the women an income,
Being so committed to learning the
them a trade to be able to earn a living.
whilst also teaching them a skill set and
science of a skill and the powerful mind
Their last project was to Iraq, where they
learning to use boxing and mindfulness as
connection, Cathy recognised the need for
coached ISIS victims both how to box and
a coping strategy.
it lessens the chance of injury to clients and when learning a new skill, your mind is invigorated. Being present and learning how to box properly means that an individual isn’t punching aimlessly, but learning to be in tune with their body and moving it in a skilful and precise way. Creating the Boxology® education platform (www.boxology.online or www.boxology.academy) meant that they could bring back the beauty of the noble art rather than just punching aimlessly and frantically.
MAKE YOUR GYM ESSENTIAL BY GUY GRIFFITHS, AUTHOR OF STICK AROUND (STRATEGIES TO KEEP YOUR GYM MEMBERS MOTIVATED)
here has been a lot of talk of how gyms are essential over the last year. Essential to the physical and mental health of our members. Essential for staying fit. But we are less essential than food delivery drivers. Have you thought about how your club could guarantee staying open for your members in the event of future lockdowns? We have talked about the non-essential nature of gyms here before, but as lockdowns ease, more and more clubs are developing interesting new ideas and enhancing their offering. These pivots are what will help to both grow those clubs and make them more essential
HYBRID AND THE NEW NORMAL Even more webinar hours and column inches have been spent discussing hybrid gym models. Hybrid is just a mix of different services or elements. Mixing it up and trying different membership options was a way of retaining members during lockdown. But now it needs to be the way that clubs grow and evolve. The fitness industry is not returning to normal; it needs to keep changing and becoming more hybrid. It is more important than ever to know what your customer wants and to deliver that. You know that not all your members are coming back, but there are some who are happy working out from home, whether it is with your programme or online class library, or joining in a livestream class from your club. At the moment, these online live members are sometimes few and far between, however, they will continue to be loyal as long as you’re there for them, and others will join or re-join them when the time is right. You need to have faith with this element of hybrid if it is to be part of your future strategy.
SELLING KIT, PROGRAMMES, AND REMOTE PT Equipment sales soared in lockdown, the demand forced prices through the roof, and some retailers made a killing on kettlebells. Lots of clubs rented or loaned kit out, showing there was a market for fitness equipment.
Now clubs that are selling weights, ropes, bars, kettlebells, or resistance bands are getting their brand in front of members and non-members. Include a workout programme or exercise library, either on paper, social media, or your app, and you’ve got an audience or community of ‘members’ who are engaged with you, and likely to do business with you in the future, in one form or another.
There’s also a growing market for Remote PT, with or without an app. People need accountability, from a high-five or fistbump over messenger, or an encouraging coaching message to give them a nudge to move towards their goals. There are a plethora of apps out there that add a great deal of value to the coach and member, but sometimes, a simple message works wonders, you just need to remember to send it!
NUTRITION Nutrition coaching, advice, and meal planning is a huge growth area for health clubs. Those who have included recipe sections in newsletters will know that they are some of the most clicked and shared parts of those communications. Collating them into a member’s recipe book is the natural next step, then providing bespoke advice and education will benefit your existing members and bring in new ones as well. Offering healthy calorie-controlled meals for collection or delivery is a nice add-on for members or new subscribers. Clubs are either partnering with local businesses or national suppliers to provide these services to their members. It broadens the health offering and helps your business to become more essential.
FOOD AND FUEL A popular independent gym in Somerset has sold fitness food to order for a few years now. Members can purchase supplements, protein, meat, vitamins and much more. During lockdown last year, whilst no members were training, they were still able to order and visit the shop to collect food. It was a great opportunity for members to talk to the gym owner and staff, and to see the mezzanine and other developments that were happening in the club. So, while the gym itself was closed for training, they kept the business open through these other channels and maintained a great level of member interaction. Bounce back has been strong, and new member sales even stronger!
HEALTH MOTS We have discussed the health-check appointment here before, and it is starting to gain traction with clubs. It brings ex-members back and also attracts new health-seeking subscribers. Key to the appointment is to provide some measurements for the client, via body composition analysis or a 3D body scan. Explain the results, talk about the client’s goals and plans, and then book a followup appointment. Many health subscribers won’t ever want to use the gym, but these programmes add to your bottom line, increase membership numbers, yet don’t fill up your gym or physical classes. More importantly, you should be able to deliver one-to-one health-check appointments during lockdown, in the same way, that health practitioner meetings and EMS training were possible. They are a new 58
base-level membership on top of which you can build other business streams, as mentioned above.
DON’T GO BACK TO NORMAL If you’re going to grow your business, or even just survive the next 12 months, you’re really going to have to think outside the box. Not just outside the four walls of the gym, with some outdoor classes, or digital content, but really think outside the box. Let’s hope there are no future lockdowns. But if there are, what will you be doing differently? How will your gym become essential? 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 boost revenue. 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. Book a call to discuss your membership retention strategies or fully managed member recovery campaigns at ggfit.com/gom.
OVER 40 OR EVEN OVER 50? BY PHILIP MADDOX HIT THE FITNESS – DITCH THE TAKE-AWAY & BOOZE DOES YOUR WAISTLINE MEASUREMENT MATCH YOUR AGE!! So, you’ve hit the ‘fairly’ BIG 4-Oh or even the BIG 5-OH and you realise your waist measurement is the same size number as your age and creeping up EVERY BIRTHDAY! Have you also made these usual “Get out of Jail Free Card” excuses to NOT go training, stay active, fit, strong and healthy? 1. Looking after the kids 2. Extra workload due to promotion 3. I’m getting too old for all that shit now 4. I’ve got sore knees 5. Doc said I should slow down now that I’ve hit 40/50 6. I’ve not been to the gym in months (years) 7. I will ache so bad 8. Medical professionals say you shouldn’t lift weights at my age 9. Etc 10. Etc Well, to be honest, we’ve heard them all before and fortunately, there are a lot of Medical Professionals that also stay fit and active and even lift weights and do regular exercise that are realizing what 60
has been preached by the Professional
Granted as we get older our metabolism
our teen’s, 20s & our ’30s is capable of
Medical Journals for decades about “STOP
(what generally keeps us ticking over,
being effectively used to fuel our body but
TRAINING” once you get over 40 or 50
how efficiently and effectively we
also to burn off those calories being put
years old has been “FAKE NEWS” as we
burn the calories we consume and
into our body!
would call it in these modern terms.
the general running and state of our
All too often ‘WE’ allow work or even if out of work, to “DICTATE” what we do with our ‘FREE TIME’, we spend our 20s, 30s & 40s chasing promotion or extra work to feel fulfilled in life or simply to afford that extension or camper van or motorbike.
bodies, for example, if we had a very very slow metabolism we would find it very difficult to keep the weight off if we ate a lot of high sugar content foods compared to if we have a very high/fast metabolism, whereby our body is very efficient at burning off those high-value
We often think that the Boss will show
calorie sugary foods we consume!) slows
some gratitude or reward you in some way
naturally; that is generally the majority of
for covering the last 6mths of weekends
the global population, there are also 1 or 2
at work because they didn’t want to spoil
people who’s metabolism never slows and
their own family weekends when really,
they will never gain weight by inactivity!
you are only fooling yourself because you
and we need to monitor how efficiently
are voluntarily losing your own free time
and effectively our body copes with what
and FAMILY ACTIVITY time.
we consume and how it burns off or, USES
Also, this all shows signs of your own
So, knowing that our ‘Calorie
has literally disappeared along with your
Burning” machine – Metabolism - is
athletic looking body!
slowing we need to do 1 of 2 things to
start showing which you happily tell the people in your life that it is just too much of the good life and can be sorted really quickly because you are joining the gym again next month! The only thing is you
it was reported that of all the primary school leavers finishing primary school that year, 75% were classed as obese or clinically obese! At 11 years old, already classed as obese and the large majority of those children’s body weight was
avoid piling on the pounds: 1. Eat & drink less (especially high calorific foods and drinks in particular alcohol) 2. STAY ACTIVE – STAY FIT – KEEP TRAINING
never actually do manage to get that gym
If we do not do #1 above then we need
membership set up and 1 month passes
to do even more of #2 above to ensure
into 2 and then into 6mths, then into a
the fire is still burning if not a little hotter
year and before long your “Waistline is the
to ensure that if we are still eating and
same number as your AGE”!
drinking the same amounts as we did in
end of the school summer term for 2019
those calories consumed.
once active, healthy and fun-loving life
Then, signs of an expanding waistline
A very shocking statistic emerged at the
the same as or heavier than their age in
you may well feel lacking in confidence
again and gone back inside to eat and
‘stones’ in weight!
because of the way you look or the
drink even more!
If this is happening to our children at 11 onwards surely we can see how easy it is for the body to simply gain weight and if this has taken 11 yrs to become obese, it is going to take at least half of that again to
clothing you have on or even not having the knowledge of what to do and that you don’t have the confidence to “ASK” one of the fitness instructors to give you some advice and help you on your way?
What I have recently been telling myself and others if I hear others saying the similar comments I used to say, is comments such as this: a. Well done you
lose all of that excess weight!
2 things here I would like to mention:
That is a long time and that is when our
1. Slow Person Jogging
c. Keep it going you are doing fantastic
bodies metabolism is at its fastest! So
2. Little Devil Telling me to STOP
d. You are an inspiration to so many others
imagine how long it has to take when we
1. I remember when I was a lot younger
have hit 40 or even 50 years old?
that every time I drove past, cycled
Do your selves all a favour and STOP
past, ran past or even walker (quicker
consuming so many calories thinking you are still 20 something when you could eat and drink your body weight each and every weekend in alcohol and fast foods and wake up and be sensible! Take those 1st steps forward into the local gym, leisure centre, CrossFit box or even just the great outdoors, copy your kids for once, go ‘online’ to “YouTube’ or simply “Google” and search great healthy food options with fewer calories but full
than the person running) past someone
b. That’s a great effort
e. At least you are out there unlike the others sat on their couch f. Great job for going to the gym today 2. T here are days and training sessions
out jogging “SO SLOWLY” that I would
when I hear this little voice inside
always say either out loud or to myself
my head saying “Just Stop, No one
something very negative about that
cares if you don’t train” and these are
person. It would either be something
sometimes very true words and should
be listened to and reacted to when
a. Check out slowcoach b. Look at the size of that c. Have you seen what’s escaped from the zoo d. What’s the point of that it's so slow
for example you have been training extremely hard for 3 – 5 days back2back and not had a proper rest. However, there are also times when this little voice pops up when the going gets tough. You hear and think things like:
of natural goodness, there are so many
None of this was positive and it most
celebrity chefs out there now filling their
certainly wasn’t helping this persons goal
websites with healthy options for over
of getting fitter or trying to get fitter and
40s and over 50s etc.
trying to make a difference to their life!
It has been said that one of the hardest
It was nothing but negative comments
things to do is “Get Back Into Training”
that, had the person been able to hear my
after long periods of inactivity. It is also
comments they would have been very
e. It's not like it’s a competition
sometimes a daunting experience to go
hurt or upset and most likely never don
f. Its only a couple reps/sets left anyway,
into a local training establishment as
their running shoes and training clothes
a. Just stop now it's fine b. You’re training alone so no one will even know if you didn’t complete it c. No one cares anyway if you didn’t do it all d. Come on who are you kidding? You’re 50 years old!
it doesn’t matter
As we go through our 40s & 50s and
a new set of training gear and gradually
onwards it is increasingly more difficult
get back into a daily routine of activity
to “Kickstart” your training regimen once
which does not just have to be hitting the
again. Especially if you are still in a busy
gym trying to bring back the “Glory Days”
job or a busy home with children and partner with other things going on all the time, HOWEVER, if we do not kickstart a
or try to match your old Personal Bests at weight lifting or cardio feats from your early to late ’20s!
more active, fitter and healthy lifestyle
Have the courage to start out training
this is where we will see our WAISTLINE
and being active again and instead
matching our AGE!
of making it a “Man with a Mission”
It is time to “Ditch” the Fast Foods which are so easily accessible and so convenient along with those 4 – 5 bottles of beer each night in front of the TV and its time to get
why not involve those around you in particular your children if they are still living at home and your partner so that what you think was important due to the ‘Trap’ you fell into such as: a. TV Soap Series?? b. Extra Hours at Work/Weekend work?? c. Another few drinks with work colleagues after finishing late again?? d. Gym membership lapsed months ago e. Can't afford a gym membership (as “DELIVEROO” weekly costs take priority!) Why not check out the local circuit classes, Boot Camp’s, Beach Circuits, 5k Park Run, Indoor Climbing Wall, MTB trails, Bike trails, Swimming Pool etc? All of these do NOT have to be finished off with a crate of “Stella” beer and a couple of Super Extra Large MacDonalds menus! Why not experiment with fresh food home delivery service instead of “Deliveroo” try “Gousto” or “Hello Fresh” and enjoy portion controlled fresh ingredient homemade healthy menus for all the family to enjoy? In summary, take a leaf out of your children’s book again, and do a bit of ‘Internet Research” and check out what is available in your local area activity-wise and give it a go, and once you have taken the effort to start your new-found love of a new activity or hobby and new taste for fresh health products instead of ‘Fast Foods” you will see that your waistline is slowly shrinking and you can fit back into those jeans you hid away in the back of the wardrobe because you could no longer fit into them as your waistline became too BIG! As a 40 something, 50+ adult we really should maintain an active life and keep our: a. Heart Ticking and often ticking a little quicker than usual by doing fitness b. Muscles working with regular strength training c. Connective Joints and Connective Tissues strong and mobile as we need
them until we leave this planet for so many things in our lives such as: Sitting down, Standing up, getting into and out of the bed and the bath, going up and down the stairs, carrying the heavy food shopping bags etc. Remember that if it has been a while since you last took part in some form of physical exercise or activity then, listen to your heart and tell yourself that you can not perform the same way you did 20-30yrs ago. Everything is to be progressive and enjoyable. These fitness and activity sessions MUST NOT be a CHORE! Fitness should never be a chore or a bore! You should be taking part in an activity because you enjoy it and of course, you are doing it to help elongate your natural life’s health. Remember that if you can not perform certain exercises that you see me doing on one of my video’s or an exercise is simply too painful to carry out, then don’t do it, see if there is a similar exercise that does the same job.. Finally, do not rush out to buy a complete “Home-Gym” set up just be happy with good old fashioned “Old Skool” bodyweight workouts and slowly but steadily as your fitness and strength and ability improves THEN you can invest in some quality equipment that will help you move onto the next level. ENJOY TRAIN RELAX PHILIP MADDOX JULY 2021
HEALTH AND WELLBEING
Keto, Intermittent Fasting, vegan, paleo...and the list goes on!!
WHAT DIET IS FOR YOU??
BY STACY WIG
have a friend and every time he visits, he tells me about a certain fad diet he is doing.And each time, he reports, he starting to lose weight, yet a couple of months down the road, he has regained all of his weight, lost his motivation, and is setting out to try some other diet out there that is going to be THE ONE that will change his life forever. So, what IS the best diet out there?
The best diet is one that provides you with sufficient nutrients to fuel your daily activity and meets your needs. If you are trying to lose weight, the best diet is one that is not overly restrictive yet creates a caloric deficit by cutting some calories each day and increasing activity. If you are trying to gain muscle, the best diet is one that has an overage of calories coming 64
HEALTH AND WELLBEING
from healthy foods. The macronutrient
These questions are critical in determining
are giving your body time to process the
breakdown depends on each person’s
your relationship with food. When
food and become satisfied. You will likely
biochemistry. So, the answer is simple
people sign up with me, we figure out
have better digestion and less bloat. You
on one hand and quite complicated on
what macronutrients best fit their needs,
will likely have more energy and be more
another. There is no “one size fits all”
goals, age, and body type BUT that is
motivated to work out…you see how
solution. I will outline some popular diets
not going to help them lose weight and
attacking one of your biggest habits can
that you hear about and break down the
keep it off if they have a compromised
filter down into many others?
pros and cons but ultimately it is rarely
relationship with food and engrained
WHAT you are eating that is causing you
habits that are not serving them so we
to not be able to meet your goals, but
must also begin addressing their habits.
rather your relationship with food. Instead
When I completed the Precision Nutrition
of trying to figure out what “diet” best
coach level 2 program, it was such a great
fits your needs, start asking yourself the
eye-opening program because I come
from a psychology background and the
1. Am I eating until about 80% full or am I eating until I feel stuffed? 2. Do I do other things while eating? Work, reading, scrolling, tv, etc.? 3. Do I put my fork down between bites? 4. Do I eat when bored, sad, happy, angry, lonely…not because I am physically hungry? 5. Do I exercise just to burn excess food intake? 6. Am I constantly going on a diet or “starting tomorrow”?
entire year of the level 2 program was based on the psychology behind people’s eating behaviors. So, before you decide to jump on the next diet fad, ask yourself
Now, that we know the real question to ask FIRST is NOT …what diet is for me but how do I eat and what is my relationship with food, let’s break down the top fad diets in 2021 and discuss the pros and cons and how to possibly incorporate components of these that meet your needs without going on a strict “diet” or cutting out whole food groups.
your biggest eating behaviors that has
1. Keto “Lite” (The Ketogenic Diet for 2021)
the greatest domino effect (meaning
If there is to be “one hot diet” for 2021, it’s
improves other areas that challenge you).
the now-popularized version of “Keto,”
For example, if you always eat fast then
which we like to call “Keto Lite.” The
slow down and be present for your meals
original “True Keto” diet forced followers
this week. THAT improvement will likely
to push themselves into ketosis by eating
ensure that you eat less because you
mostly fat (70% or more of total diet).
the above questions and attack one of
JULY 2021 65
HEALTH AND WELLBEING
Eating such high levels of fat caused them to lose weight fast because it made their bodies switch from burning carbs (glucose) to burning fat (ketones). But as “Keto” has become mainstream, followers are increasingly calling their diets “Keto” as long as they hit just two key “Keto” metrics: rock bottom sugar and low net carbs. “Keto Lite” consumers typically want high protein (unlike traditional keto, which limits protein at no more than 20% of total diet), moderate fat from high-quality sources (i.e., almonds, coconut, avocado), and extremely low sugars with no more than 4g net carbs (which is calculated by total carbs minus fiber minus sugar alcohol minus allulose). Gluten-free everything is also a plus in the “Keto Lite” space as the claim implies low carb. Notes from Coach Stacy: Keto has been all the rage for a couple of years now. A keto-based diet CAN help your body overcome insulin resistance and lose weight but is tough for most to sustain. Yes, if you strictly follow a keto diet or even a keto “light”, you will likely
weight but the minute they add a healthy amount of carbs back into the diet, they gain the weight back and more. Many keto followers become highly sensitive to
2. The Immune System Support Diet (“Eating to Combat Covid”) COVID continues to be one of the key
starchy carbs. Keto may be advantageous
influencers of every single trend, and
for those with certain diseases and
dietary habits are no exception. In fact,
conditions such as Epilepsy, Metabolic
The World Health Organization has
Syndrome, Polycystic Ovary Syndrome
announced dietary guidelines during
(PCOS), Diabetes, some cancers, autism,
the COVID outbreak that stressed the
and Parkinson's but again, it must become
“importance of a balanced diet to maintain
a strong immune system,” and includes the recommendation to consume 4
drop weight. The debate is whether it is
I like the idea of a Keto “Lite” because it
sustainable and whether you are likely
allows for more protein and therefore
to keep the weight off. There have been
a little more balance and sustainability
many studies where those on the keto
while maintaining the “very low carb”
“Super” foods in the immune-supporting
diet have lost a tremendous amount of
space are everything high in Vitamin C
servings of fruits and 5 servings of veggies every day.
(from grapefruits to broccoli) and Vitamin E (from nuts to avocados). Other on-trend foods for fighting COVID are elderberries, green tea (high in antioxidants), Vitamin D (from the sun or from food, like eggs) and garlic. Notes from Coach Stacy: I am a huge believer in using food as medicine and consuming foods as close to their natural state as possible. I typically do not buy anything in a packet except tuna and salmon, oats, peanut butter, coffee, tea, and portion size nut snack packs. If easy access processed foods are in your home, you will likely eat them. You do not need them; your kids do not need them. Fresh and frozen fruits and veggies, homemade protein bars, avocados, raw nuts in portion-controlled packages, low fat dairy, lean protein sources, etc. are all great sources of energy for your family. The only problem that may exist with the Immune System Support diet is that some people really cannot have four full fruit servings a day and maintain or lose weight should that be the goal so they would simply cut the fruit servings back to 1-2 and try to have a variety throughout the week.
HEALTH AND WELLBEING
3. The Plant-Based Flexitarian Diet Forget “Veganism”; the “plant-powered” trend is all about consumers eating a majority (90% or more) of plantbased foods, but not excluding the well-sourced free-range chicken leg or grass-fed meatball when it rolls
banned food with something that is not
beat yourself up if you enjoy a treat on
meant to taste like that product AND
consuming way too many carbs for their bodies to process. This Flexitarian option may be a better option for those who want to jump on the plant-powered bandwagon but again, the focus should be a WELL-BALANCED diet with minimal
5. Intermittent Fasting This diet involves simply not eating for the majority of the day, and believers say it helps people lose weight naturally by
breaking the “constant-snacking” cycle of popular version. With this, dieters restrict
plant sources – think pumpkin seed
4. The Paleo-Inspired Whole Foods Diet
protein, almond protein, pea protein and
This diet, which is going on 10 years
hemp protein. Adaptogens, including
strong, argues that we should all eat like
“whole body” supporting ingredients
our caveman ancestors did. This means
noon the following day). In practice, this
like ashwagandha, turmeric, and reishi
consuming a majority of hunter-gatherer
means skipping breakfast and cutting
food staples, like berries, nuts, and
food off strictly post-dinner. Some
the plant-based crowd.
wild-caught animal meat (fish, chicken,
Intermittent Fasters go down to eating
This diet is also great for the planet
etc.). The Paleo Diet also encourages
just a single meal a day.
the consumption of some high-impact
around. Of particular importance to the plant-based movement is the consumption of proteins derived from
mushrooms, are also hugely popular for
because plants have a much lower carbon footprint than animals. As such, you’ll
proteins, like grass fed whey and collagen peptides. Since Cavemen didn’t farm,
modern life. The 16/8 method is the most their daily eating period to a strict 8-hour block (i.e., noon till 8pm), and “fast” (don’t eat) for the other 16 hours (i.e., 8pm till
IF (Intermittent Fasting) has been very popular the past couple years. Keep in
this diet bans anything that requires
mind that if you are an athlete and train
industrialized farming techniques,
long hours, you may need to have a
in sustainable, or better yet, “no waste”
including grains, wheat, corn, and
healthy breakfast to fuel your workouts
processed foods, like sugar. In the Paleo
and/or recover from the day before. The
world, if you could cook your dinner
people who benefit the most from this
without sauce over an open fire, you’re
concept are nighttime bingers because
probably doing it right.
all it takes is a taste of food for those
tell me is that they are consuming a lot of
Notes from Coach Stacy: Paleo can be
who have the habit of nighttime endless
Vegan “foods” that are highly processed
a pretty balanced diet and eliminates
feedings and the binge begins. People
because various companies are trying
processed foods. If something like
may also benefit from this if they are in
to emulate cheese or meat or some other
this works for you then do it but don’t
the habit of mindless snacking often.
notice that flexitarians are also typically key proponents of the growing interest
Notes from Coach Stacy: I find it interesting that so many Vegans I know are overweight. What they usually
HEALTH AND WELLBEING
6. The DASH Diet This health-conscious diet was developed to prevent heart disease and lower high blood pressure. And its name is an acronym for just that: the “Dietary Approach to Stop Hypertension” (DASH). Because the focus of this eating style is the reduction of blood pressure, sodium is strictly controlled, at 2,300 mg per day for the standard dash and just 1,500 per day for “intensive”. Besides this restriction, the diet is pretty run-of-the-mill stereotypically healthy, with an emphasis on consuming such go-to healthy foods as vegetables, fruits, whole grains, fish, poultry, and nuts. Notes from Coach Stacy: I like this diet for those with high blood pressure. It is definitely not for me as I need a higher sodium diet due to low blood pressure, hypothyroidism, and one of the medications that I take is also a diuretic, but this diet utilizes healthy food choices and clean eating which is really the key.
7. The Mediterranean Diet The Mediterranean diet is based on a number of scientific studies that have shown that people who live in the Mediterranean (like the South of France and Greece) typically have much lower instances of “lifestyle diseases”, like heart attacks, diabetes and stokes, than Americans. The thinking is that this healthfulness hails from their dietary norms and that if you eat like them, you’ll be healthy too. The traditional staple foods of the region, which are the cornerstones of this dietary strategy, include stereotypically “heathy’” fare, like veggies (lots of tomatoes!), fruit, legumes, whole grains, nuts, seeds, seafood and extra virgin olive oil. At the same time, the Mediterranean Diet eschews processed foods and sugars, including processed meat, refined grains, and trans fats. Fads come and go, but the Mediterranean Diet is almost always at the top of the pack when it comes to dieticians’
eliminate food groups or deem certain
it aims to help a dieter’s brain by reducing
recommendations. It’s not for easy and fast
items as “good” or “bad.”
the risk of developing Alzheimer’s disease
weight loss, but it is consistently linked to long term good health. Notes from Coach Stacy: This is my favorite type of nutrition because I love fish, beans, a variety of vegetables, healthy fats, and red wine!!
8. The MIND Diet
and other types of dementia. While the scientific community is divided on
The MIND diet is what would happen if
whether or not it works, some early
the Mediterranean diet and the DASH diet
studies are promising.
had a brain-health-focused baby. Indeed, the name is an acronym for the very long
From a practical perspective, the diet is basically the Mediterranean Diet with a
My body does well with a version of the
“Mediterranean-DASH Intervention for
Mediterranean diet, but I don’t follow
Neurodegenerative Delay.” Its popularity
with a large focus on “real foods” like
strict rules because I want to have a
hails mostly from the purchasing power
fruits, veggies, whole grains, nuts, and
healthy relationship with food and not
of the aging Baby Boomer population, and
well-sourced, wild-caught fish in addition
low sodium twist – mostly plant-based,
HEALTH AND WELLBEING
to low-fat, low sodium dairy. A plus is the
elimination is proven to be a great way of
addition of any “superfoods” known to
fighting IBS completely drug-free.
support brain health, like turmeric, dark chocolate, broccoli, and Omega 3s.
Notes from coach Stacy: This is typically a pretty standard diet
Notes from Coach Stacy:
for those suffering with digestive issues.
I like this diet especially for the older
I find it very difficult to follow and it
crowd. In addition to it being touted for
eliminates some high nutrient foods but
reducing risk of developing Alzheimer’s,
for someone who suffers with Irritable
I also like it for those suffering with
bowel syndrome or other digestive issues,
arthritis as long as they keep the whole
it is definitely worth a try!! If I was doing
grains to a minimum.
this type of nutrition plan for health reasons, I would make sure to supplement
9. Low FODMAP Diet In the United States, Irritable Bowel
with a high quality multi-vitamin.
Syndrome (IBS) is on the rise. Indeed, it
10. The Volumetrics Diet
is estimated that a whopping 10-15%
If this diet had a tag line, it would be, “Eat
of the adult population suffers from
more while consuming fewer calories.”
IBS symptoms (although only 5-7% of
The idea behind it is to consume the most
adults have been diagnosed). As a result,
food by volume to trigger your body’s “full
the number of people who are seeking
feeling”, while simultaneously consuming
out dietary strategies to combat their
the fewest calories possible. As a result,
symptoms is enormous, with sufferers
foods like broths (think water-logged
spending an estimated $10 billion
chicken broth) and non-starchy veggies
annually on treatments.
(think celery, carrots, leafy greens) are
There is only one clinically recommended diet to treat IBS: a diet low in fermentable carbs known as the Low FODMAP diet, making this one of our top picks for 2021
central, and diet followers avoid anything that’s small and calorific. Forget steak, high fat oils and chocolates. Fill up on kale, spinach, and tons of water.
diet trends. FODMAP stands for five key
Notes from Coach Stacy:
items that are banned on the diet. These
If you love to eat, it may be beneficial to
are: Fermentable Oligosaccharides (like
incorporate this into your day. When I
wheat and legumes), Disaccharides (like
am cutting for a competition, I try to eat
milk and yogurt), Monosaccharides (like
foods that are low in calories so that I can
figs, honey, and most fructose-containing
enjoy more food and get that feeling of
fruits), and Polyols (like blackberries
fullness. A great volumetrics meal may
and lychees). These carbs are notorious
be a large bowl of leafy greens with lots
for triggering uncomfortable digestive
of vegetables like mushrooms, cucumber,
symptoms like gas and bloating, and their
tomatoes, peppers, 2-4 ounces lean
protein, a few black olives, and a sprinkle of feta cheese…maybe even add some banana peppers for flavor!! Another is my typical breakfast which is a lot of veggies (whatever I have in the fridge) stir fried with just cooking spray and a cup of egg whites topped with my favorite seasoning or salsa. It ends up looking like a lot of food!! With that being said, don’t bail on portion-controlled nuts and seeds, higher fat proteins on occasion like salmon, lean beef, sea bass, or small portions of avocado! These are high fat foods but pack a variety of nutrients and sometimes that is just what your body needs! Fad diets will come and go. There may be one that fits your needs best for one reason or another and you decide to follow that style of diet 80-90% of the time. Or maybe there are two that best fit your needs like Intermittent Fasting and Paleo so you eat from 12-8 but avoid processed foods, dairy, grains, sugar, and legumes. Maybe you just decide to eat a clean balanced diet and not worry too much about an indulgence here and there but whatever you do, first take a look at HOW you are eating and ask yourself the above questions. I think that you will be surprised at what can happen when you just increase your awareness around meals and snacks. Bon Appetit!!
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To discuss these options either call me or drop me an email Paul Wood: 07858 487 357 email@example.com
JULY 2021 70
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TIME TO LOOK AT THINGS DIFFERENTLY? ADVERTISE IN GYM OWNER MONTHLY MAGAZINE Contact Paul Wood today to discuss a range of flexible options: email@example.com 07858 487357 / +33 769 422638