THE UK'S NO 1 DIGITAL MAGAZINE FOR GYM OWNERS & FITNESS PROFESSIONALS
ISSUE 30 // September 2018
AND THE REVOLUTION OF INDOOR CYCLING
H av e yo u b ee n nominated for
PT of the month?
Fitness to electrify EMS training from Miha Bodytec
#SQUADGOALS SINA GHAMI TALKS TEAM AJ
JAMES SMITH PERSONAL TRAINERS WORKSHOP & SEMINAR
Playing the field
S A N T I A D E C K O N W H Y W O M E N H AV E A P L A C E I N S P O R T. SEPTEMBER 2018
NE WS / / REV I EWS // T EC H NOLO G Y / / TRE N DS / / EQU I PM E N T / / I NSIG HT
Welcome... …to the September 2018 issue of Gym Owner Monthly Magazine. As the Summer draws to a close and we debate digging out our Autumn/Winter wardrobes, there’s still time to enjoy this month’s issue. Sina Ghami gives us an insight into heavyweight champ Anthony Joshua’s training regime on pages 14 - 16. Read all about our cover star, internet sensation Santia Deck on pages 23 -24. Avoid the Autumn chill by taking your training inside with indoor rowing tips from British Rowing on pages 25 - 28 and Wattbike indoor group cycling on pages 32 - 33. To finish, let’s reflect on all of the positives of Autumn arriving, no wasps, we will want to run to keep warm and lots of carb loading!!!! Enjoy the issue
Janine & The GOM Team
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COVER MODEL: Santia Deck COVER PHOTO CREDIT: @dwsnapshot (instagram)
© Gym Owner Monthly Magazine 2017 Gym Owner Monthly is published by PW Media. Gym Owner Monthly 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. Unless specifically stated, good or services mentioned in editorial or advertisements are not formally endorsed by Gym Owner Monthly, 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.
Gym Owner Of The Month Find out why Charlotte wanted to become a gym owner and what inspired her.
The Big Interview Exclusive Interview with Sina Ghami Team Anthony Joshua see more on pages 14, 15, 16.
PT of the Month Leah Valoroso is our PT of the month.
Fit Kit This month's round up of what's new and what's out there for gym owners.
PT's Viewpoint Santia Deck tells us why she is the Queen Of Abs.
Indoor Rowing Why indoor rowing is the biggest fitness trend for 2018 read the latest fromThe British Rowing Org.
Button Collective We take a look at what Button Collective have to offer.
Indoor Cycling Wattbike is the indoor bike of choice. Popularity of indoor group cycling still powerful.
What is success? Daniel Nyiri talks about what success looks like.
Cover Ninja A new smartphone app for stress-free staff cover.
Aspire InstructAbility Meet Ursula Santos â€“ she's come a long way is set to go even further.
40 43 51
Ask the Expert Ian Sheriff talks all things pre and postsurgery exercise.
Why Weight? Should kids be resistance training?
Lets' talk: Continuing professional development Should it be a requirement?
Appointments A round-up of industry movers and shakers.
Fitness for over 50s Chris Zaremba, our specialist on fitness for the over fifties discusses cardio crunching.
Fit 3D Fit By Design. The fit 3D Proscanner is designed to track any distinct body change.
Back to school Matt Gleed Master Trainer & Education Specialist talks building a successful gym.
What is EMS training? Careers in fitness look at electrical muscle stimulation phenomenon.
We're always seeking contributors, if you're interested in writing for us then please contact: email@example.com
What’s hot in the fitness industry
All new Bath Sports and Leisure Centre following £8.5 million overhaul Createability has completed work on a threephase £8.5 million overhaul of Bath Sports and Leisure Centre, managed by GLL on behalf of Bath & North East Somerset Council. The remodelling project by leisure design and build expert, Createability, started in the summer of 2016 and has seen the leisure centre transformed to include a mezzanine floor with 573 sq m fitness suite, kitted out by Technogym, two purpose-built fitness studios and a dedicated 124 sq m martial arts studio, along with dry side changing rooms to serve the new facilities. An eight-lane bowling alley and 914 sq m trampoline park complete with battle beam, dodge ball, basket ball and wipe out attractions have been created, along with a children’s soft play centre and three party rooms. A large, light, bright reception with cafe and dining area also now grace the
9.2 million in 2016
ground floor. A new teaching pool has been built and the pool hall has been refurbished, along with the first floor viewing gallery that overlooks both the main and teaching pools. The wet side changing facilities, health suite and reception for this section of the leisure centre have also been completely remodelled. “The 1970s centre was run down and poorly maintained,” said Roy Clark, Createability’s Deputy Managing Director, who managed the redevelopment project. “When GLL took over management of the site they wanted to extend the lifespan of the centre and offer better facilities, in line with their Better branding. As well as the extensive work to remodel the entire inside of the leisure centre to offer, modern, relevant leisure activities for the local community, we also carried out work to recover 80% of its roof.”
9.7 million in 2017
9.9 million in 2018
The UK has more fitness members than ever. In 2018, total membership increased by 2% to 9.9 million. Will it exceed the 10 million mark in 2019?
Source: LeisureDB 2018 State of the UK Fitness Industry Report
Cover Ninja is launching a new smartphone app that allows operators to organise stress-free staff cover and gives freelance instructors a platform that they can use to gain more work Currently being developed by co-founders Claudia Newland and Nicola Addison and their team, Cover Ninja is a digital solution that manages group exercise class cover. On average 15% of a fitness venue’s studio timetable per week will require a cover instructor. That’s around 280,000 classes each month in the UK that need last minute emergency or prearranged cover. Cover Ninja is a platform that connects fitness venues requiring cover instructors with a community of qualified, validated fitness instructors. Using technology, the app sources the most appropriate cover instructor for the class using its smart filter process; a clever algorithm that uses criteria set by the venue to match the best available candidate. Cover Ninja doesn’t stop at class cover. It will update management softwares, it can generate downloadable invoices and eventually, it will become a platform where instructors can receive straightforward payment of classes covered. Whilst it is often the job of the timetabled instructor to find cover when they can’t teach their class, the ultimate responsibility falls on the venue, who need to step in to
avoid class cancellations and unhappy members. The beauty of Cover Ninja is that no matter who posts the cover (the instructor or the venue) the app is pre-set with the venues preferences. This ensures that every instructor chosen for cover has all the correct qualifications, insurance and prerequisites that the venue requires. Control is given back to the venue. Venues can use Cover Ninja to source and manage cover instructors from their existing cover list or they can benefit from the vast Cover Ninja database of qualified instructors to increase their resource and exposure. Instructors can use Cover Ninja as a platform to gain work and experience within the industry and the peer rating system allows them to develop a widened profile and industry network. With both Founders, Newland and Addison, heavily involved in the fitness industry as both instructors and operators, they have experienced the stress that comes along with managing group exercise class cover first-hand and worked hard to create a solution that not only benefits the instructors, but the venues as well. From the early concept stages the app has been heavily backed and supported by key fitness operators and has been shaped and moulded with the help of studio coordinators and instructors. The business is backed by investors that have founded huge, key leisure brands and together with the Cover Ninja Founders with their combined pool of knowledge and experience in the industry, they are a force to be reckoned with. Newland says: “The industry has been crying out for years for a more efficient way of managing group exercise class cover. It’s a known, long standing problem for instructors and venues alike. We are excited that Cover Ninja will not only enhance efficiency but will go on to improve member experience and help raise the standard of group exercise”. Sales channels are established with leading UK leisure brands and Cover Ninja is fast approaching its Pilot scheme ahead of the official launch early next year. Since launching the website, Cover Ninja has received fantastic support from instructors as well as operators with a large number of people signed up as early adopters to the app.
To find out more and to sign up to the app, visit www. coverninja.co.uk
Worryingly, the results found that 16 percent of PTs left the profession after just a year in business. And after five years, 64 percent of PTs have moved into a different job.
1 in 3 Personal trainers lose clients due to cost
Ollie Lawrence, a Manchester-based personal trainer, said of the findings: “It’s disappointing that so many people commit to exercising but for one reason or another can’t seem to sustain this commitment long-term.
A third of personal trainers lose business because clients can no longer afford their services. This is the number one reason clients give when leaving according to a new survey of UK PTs by specialist sports insurer Insure4Sport.
“Exercise isn’t just a luxury, it’s a way of life for many people. To make their sessions as affordable as possible for as many people as possible, PTs need to offer bespoke packages to suit a variety of budgets. This will ensure they retain more clients in the long run.” John Woosey, Managing Director of Insure4Sport, added: “Our data shows that, although gaining new clients doesn’t seem to be a problem for most PTs, holding on to them is far more difficult. “To keep them motivated, PTs could provide loyalty incentives to customers who’ve been with them for more than a couple of years as a gesture of goodwill. “Building a rapport with as many of their clients as possible and hammering home the benefits of continuous exercise is also essential. Digital marketing is one way of doing this, and it’s clear from our research that more fitness professionals should advantage of the opportunities available to them. This could prove the difference between having a successful career and going out of business.” www.insure4sport.co.uk
Data analytics… making a case
One in five PTs said clients stopped working with them because of time constraints and not being able to commit the required time to exercise. And a quarter said clients ceased training once people felt they’d achieved their initial goals. Over half (57 percent) of clients first sign up because they want to lose weight, with general health reasons and wanting to look good being the driving factors. However, the findings suggest that once the client’s objectives are met, they no longer feel the need to keep seeing a PT. Half of the PTs surveyed said their clients stayed with them for an average of six months to two years. Building longlasting relationships is clearly a far bigger challenge, with only 8% of respondents saying their clients have been with them for more than five years. Given the rate of client turnover, a shrewd marketing plan for new client acquisition is vital for any PT. The survey found that old habits die hard when it comes to marketing techniques, even in today’s digital age. PTs rely more on word of mouth (28 percent) to attract new customers than digital advertising (20 percent) or social media (19 percent), yet 23 percent admitted that posting regularly on social media will help their business. What’s more, over a third of PTs think that offering a better level of client service will help their businesses. 8
Chris Phillips is head of sales in the Sports Intelligence practice at 4global; responsible for the award-winning DataHub. Here he examines how leisure operators can – and why they should – make a case for data analytics. In recent issues I’ve discussed data’s power as a critical business asset and presented different ways it can be utilised to enable better decision making and drive businesses forward. But as a leisure operator, with ever increasing pressure on budgets, team capacity and technical capability, justifying investment in data analytics can be difficult. There is still a culture of ‘if it isn’t broken, don’t fix it’, meaning many operators are missing out on opportunities to make informed strategic decisions that can deliver bottom-line benefits. If you’ve never delved into data analytics it can seem expensive, time consuming and fraught with potential problems. The key to embedding data insights into your operation is understanding why you’re collecting data in the first place: Why do you book customers into classes? Why do you use access control systems? Why do you sell coffee and snacks? Who are you reporting to? What do they need to know? The answers should set goals, or Key Performance Indicators (KPI), for your business and make a case for data-driven insight to inform decision-making and reporting strategies. Relevance is also a key point to consider. There are many
times I’ve been with a board of directors, asking me if the DataHub’s modules can deliver various arbitrary information. My question back is: Why do you need that information and what will you do with it?’ So often, insight being requested has no real relevance throughout an operation. Strategic KPIs needs to be relevant at board level and deliverable at operational level. This is a huge consideration when choosing and implementing business insight solutions. Mapping operational performance to KPI outcomes is a sure-fire way to ensure the whole business embraces data analytics. Take social value generation as an example. Stakeholders want to know how much social value is generated, but for operational teams how this figure is impacted is what matters. Social value is increased by getting people physically active more often, therefore a social value generation KPI is impacted by an increase in frequency of participation. This means the business KPI is financial but the general manager’s KPI is participation based. This intrinsically links the strategic objectives of data insight to the objectives of delivering operational strategy.
Stakeholders are also focused on corporate objectives, not necessarily the detail – they need the whole picture. Unstructured, raw data is difficult and time-consuming to process. Time spent collecting and collating data to form that picture is often the biggest barrier to effective data use. Business intelligence makes that picture readily available, negating the need for extensive Excel and PowerPoint skills or the risk of human error, so strategic decisions can be made faster and monitored continuously. Critically, everyone from business leaders to sales people can access information and the reporting they need to be more successful. Data analytics will influence revenue-generating opportunities, increase operational efficiencies and improve customer services. Ensure you have universally available insight to help make sense of your data and ultimately eliminate the gut-feel approach to decision-making and enable informed, timely and strategic choices. https://web.datahubclub.com SEPTEMBER 2018
We speak to Charlotte Barcellona of Sports Supplements Gym. Your name(s):
Mrs Charlotte Barcellona
Sports Supplements Gym
409 Battle Road, St Leonards-on-Sea, East Sussex TN37 7RG
# of members: 40
How did you become a gym owner? I owned a supplement shop for 5 years. Owning a gym was always something I had thought about doing, my husband and I both enjoyed weight training and I was training to compete in my first bikini show the same year we opened the gym. Our supplement customers always used to comment about how it would be nice if there was a different type of gym in the area that they felt more comfortable in. Especially the female customers and younger lads just starting out, so when the opportunity arose and I discovered a local dance studio closing, the premises seemed perfect for a gym and I went for it.
How many gyms do you own/operate? One
How long has your gym(s) been operating for? Five years Ian Standivan Photography
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SSN Fitness Class, Jodie Collins, Hayley Hatton, Gill Allam, Charlotte Barcellona, Gemma Rogers, Claire Heritage and Natalie Chapman
Aside from the gym, what other facilities do you offer your members e.g. cafe, classes, creche etc.? We have a supplement shop, we offer fitness classes under SSN Fitness which are mainly ladies only classes, gym and studio based, but also offer mixed classes in invisible illness fitness and mental health gym. We also have personal training, massage therapy, creche available and karate and kickboxing classes are also run from our well-equipped dojo area. I also run posing sessions for people wishing to compete in bikini/figure/bodybuilding, I have been competing myself on and off for five years, have many trophies, titles over the years, came 5th at the IBFA British Finals in 2014 and more recently competed with FMC this year where I got 1st place Figure 1st place Fitness and 2nd Place Bikini 30+ and became FMC Figure and Fitness Pro.
How many staff do you employ? None.
How important are PTs to your
business? I am the only personal trainer working from the gym at present, having more personal trainers working from the premises is something I am currently looking into. I feel it would bring more variety to the business and hope to help new personal trainers in starting up.
What makes your gym unique? We are a family-run, friendly gym that has a lovely mix of members, we are a small business which is more personal than the bigger commercial gyms. We have a lot of female members, young lads just starting out and families that train together. They all say they feel more comfortable at our gym than they have done at previous gyms. We offer lots of ladies only classes and junior classes; all our members are like family, they help each other and train together with new and old members alike. I am available for help and guidance with training and diet for free when needed. We also have a fully equipped dojo area for martial arts training which is available to all members to use as well as weight based gym and cardio areas.
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What are the biggest challenges facing your business today? There are lots of 24-hour gyms and outside fitness classes which can affect businesses, especially in the summer months.
What significant changes have you seen within the industry over the past 3 years? More and more personal trainers qualifying and running fitness classes or personal training from parks and homes, meaning less people are using gym facilities, but also more and more people are seeing the benefits of weight training – especially ladies.
How do you retain your members? By being different from other gyms, family friendly and helpful. We don’t have lots of staff so people get to speak to the same person each time. It's more personal and we can help people with their individual goals, change plans, give diet and training advice and accommodate clients' needs where possible.
How are you promoting your brand and marketing your gym? Facebook and Instagram, but word of mouth is our best marketing tool.
What is your biggest success story? Seeing members that have started off in my mental health gym classes (these are run outside of normal gym opening hours and are designed for people with various mental health conditions, including depression, anxiety and ptsd), that have then gone on to become full gym members who use the gym at busy times and attend classes and train with a mixture of people. It's lovely to also see people that have started off generally being very nervous and apprehensive about joining agym or classes. For them to then tell you they feel comfortable in your gym and how
Ian Standivan Photography
much their general confidence and self esteem has improved – it really is what makes me love my job!
Finally, if there was one thing you could change in the industry, what would it be? As we are family run gym I feel we are already different from most in the fitness industry. Personally I think it would be nice to have more gyms like us. More personal gyms where all members young and old, female and male, beginners and advanced feel comfortable to train in. I would also like to see a change in the education and qualifications that people need to have before they start up their fitness business, so that everyone is qualified enough to be able to provide their clients with the best they can.
SSN Fitness Class,Gaynor Fuller, Jasmine Rose, Gemma Rogers, Gill Allam, Thomas Mone Photography
Thomas Mone Photography
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Sina Ghami, Owner of Evolve Gym, London How did you get into the fitness industry & why? My initial dream was to become a professional footballer but unfortunatley I sustained an injury which prevented this. Sometimes you just have to be realistic with yourself and look for another opportunity in life if you’re not able enough to get to the level you want to. I always wanted to be in the sport industry, so I went to university and undertook a degree in Sports & Exercise Rehabilitation. It's been a dream of mine to work with elite athletes and have been doing so since 2012. My degree even opened up the opportunity for me to work with the NFL, NBA and College Football at Michigan State University in the States. I’ve always wanted to be well established in my hometown, London, too. Then if I decided to return to America I wouldn’t just be another Mickey Mouse trying to make it - people would recognise my name, my brand. The rest is history.
Tell us about Evolve Gym. 'It was important to me that Evolve was different to other gyms through our style. We provide 3D astro turf in our classes and sprint tracks, and I always wanted Hammer Strength equipment because that’s the only equipment they’ll use in the States and there’s a reason for that - it’s the best in the world. It’s for people who really want to lift proper weights whilst hitting the correct muscles. I believe it’s not really about the gym but the people in it that make it what it is. A lot of people have the misconception that we’re a bodybuilding gym, but we have a wide variety of members, including mums who do classes at 9.30am after the school run. Many people that can’t afford to go to highend, expensive gyms with Hammer Strength equipment so we give them that facility but at a quarter of the price that’s what makes us who we are. People like something different and that’s why they like Evolve, because we’re different; because we bring a style of training that no other gym really provides. Every two or three months we add a new piece of equipment to the gym, which our members really appreciate. We recently installed a CardioWall, designed by Rugged Interactive. It’s really interesting as it causes a distraction – in a good way. People use it to warm up now before a session, whereas they used to come in and head straight for the weights. It’s amazing because it switches their brain on. Even I came in yesterday and spent a good eight minutes on it before 14
training because I wanted my brain to wake up. I believe that if you have equipment that attracts people, that’s the key. The CardioWall is the most attractive piece of equipment I have in the gym right now - even bodybuilders, the guys that just want to do weights and no cardio, are using it every day. It gets your brain working too; I’d say it’s the best piece of equipment I have in the gym right now.
What are your biggest achievements? People always think that I must be really proud of myself and what I’ve achieved with Evolve, but to be honest I don’t think I’ve achieved anything in life yet. My mentality is that achieving something is to be able to give something back to the people and to become an idol – someone for people to look up to. If I could match up to an idol it would be my mum; there’s no one else I could really look up to. I emigrated to the UK in ’98 with my family and built something through hard work. My mindset is that your family and your upbringing mean everything. Mum is the one that provides food, put clothes on you, cares for you - that’s your idol right there.
What sets Evolve Gym apart from its competitors? The gym is like a second home to a lot of people, so I believe that as long as you make them feel at home, that’s where they’ll want to train. That’s key to Evolve, keeping members feeling like part of the family. It’s a community, and you can have the best facilities in the world but if your gym doesn’t have any personality, nobody is going to want to train there.
have been with me since day one. If Evolve grows, they grow with me.
What are the biggest challenges facing your business over the next few years? Trying to keep everyone happy in the gym is probably the biggest challenge. People have different music tastes for example, so it’s also about finding that balance. There will be other gyms opening in the area, so it’s about staying up-to-date with the latest technology and equipment. Don’t just take, take, take and give nothing back to your members. People asked for a bicycle to be installed in the gym, we installed two; people said they wanted more equipment in the spinning studio so we got more spin bikes. We are always trying to make sure we give back our members what they want. We’re always looking to evolve. I always approach new equipment in that way because people love variety and that’s evident with the new CardioWall. Our members love it because it’s just fun; the colours, the lights, the numbers - it’s like something you’d see in an arcade rather than in a gym so you kind of forget that you’re exercising. Another challenge is social media and how it’s changed the fitness industry. We get brainwashed by so much nonsense online now; you need to eat this, or you need to train hard to look a certain way. Training is very simple, like 2+2=4. Eat simple and clean, and train normally, like three or four sessions a week.
Our equipment does also play a role in this. A few exmembers from a rival gym have signed up with us now, saying they prefer Evolve, saying we have better equipment. The most important thing with training is that if it’s boring, nobody wants to do it. That’s why investing in equipment like the CardioWall is key for attracting members. Gym design is important too and we have special areas of the gym for different types of ability too, so people feel comfortable. We have accessible but hidden rooms so that a bodybuilder could be screaming and lifting 50kgs in one area, but ‘Mum’ who’s in a class in a different room can’t hear a thing! Also, the way we train our clients is completely different form, technique and forget your ego, because it isn’t going to build you muscle. We treat people with respect and we deliver an experience.
What is your vision for Evolve Gym? I can’t give away any specific details but we’d love to open Evolve 2 and start expanding. Our plan is to go global. We don’t want to stay small; we want to make sure that there is an Evolve in every single area of London and then start branching out to other UK cities like Manchester with the same concept.
Membership/CRM & Marketing Access Control inc Biometrics Till, Credit Card & Stock Control Web & Mobile Activity & Class Bookings DD Management & Online Sign-ups Implementation, Training & Support
The journey with Evolve has been a blessing so far and I’m still young and learning, but I know that we don’t want to be an overcrowded gym because it would ruin the intimacy and the image of what I’ve built. I’d also love to help those who SEPTEMBER 2018
nap and then we’re back in the gym again for strength conditioning. It’s his dedication. He always wants to go big and that’s what’s gotten him where he is today. I have worked with a lot of professional athletes but I’ve never seen someone as dedicated at Anthony. When I return home back from working with him in Sheffield, I always come back more motivated than when I went. He’s the only person I’ve ever worked with that never questions you. Trust is one thing but it’s also his mentality. Unfortunately another massive failure in the fitness industry is education. PTs that go on expensive courses and expect to jump straight into teaching - I’ve been in this industry for over seven years and I’m still learning every day.
He respects that I’m the coach and I know what I’m doing, and he never, ever complains - that’s something that you can’t teach someone and it’s this part of his mindset. That’s the reason he is where he is now.
What are your own personal fitness goals You’re an integral member of Team Anthony and how do you achieve these? Joshua - how did this come about, and what Before I opened Evolve, I never missed a training session - it was like an addiction. insights can you give us into his training Then when I opened Evolve, I needed to focus on the routine and how he stays on top of his business so I didn’t train for about five and a half months. game? I’ve been good friends with Anthony since we were about 12 years old! We used to play football together (he was always a better player - he was just too big, you couldn’t get the ball off him!), and when I started doing my Rehab degree he started to get into boxing. We’ve been working together for about seven years now but we call each other family.
When I started training again, I struggled with 60kg!
He used to wake up at 7am and go for a run, then at 12pm he’d do strength conditioning and then boxing at 6pm but we quickly realised that this was overdoing his training - a big mistake that nearly cost him the Klitschko fight. He was doing too much, including a lot of strength conditioning which meant he wasn’t as quick or mobile, but training AJ is all about experience. I said to him that Klitschko should have won that fight based on experience. AJ was only a novice and in his 18th fight he was up against a guy who’d knocked out 54 people from his last 63 fights. Realistically, he should have lost. I said for him to overcome that fight shows how much he has in his tank. He got out of jail in that fight but that showed his heart - that night made him who he is today. He went from an elite athlete to a superstar. He went worldwide on that fight.
As I’ve gotten older, I’m much wiser about my training. I was overdoing it myself like AJ was; I would train hard and eat two hours after but now I’ve learnt how important nutrition is and I actually let it do the majority of my training. I know that I don’t need to kill myself in the gym. I used to have separate days for each section of my body but you need variety, and now I teach my classes in the same way. It’s about creating a functional fitness routine and knowing your specialities.
The truth is that before his Klitschko fight I saw him on the Friday. He came into the gym and he was wounded; his range of motion was completely gone and his flexibility was destroyed because he trained like a beast for five days. I’ll never forget this but three weeks before going up against Klitschko he came up to me and said, “Sina, I think I’m going to have to call this fight off. My back is completely messed up because I can’t even walk up the stairs.” I put him straight on a rehab bed and spent and hour and a half on his lower back, releasing his tension. After an hour, he couldn’t believe the difference. What I’m saying is that it all comes down to learning and now his training programme is completely different. He trains twice a day; he gets up naturally around 9.3010am. At 11am we’re in the gym, warming up, stretching, boxing, then showering and doing Pilates, so by the time we leave it’s around 4pm. He gets home and we do rehab for about 45 minutes. He’s lucky if he gets a half an hour 16
But I’m getting back into it slowly and try to get in five sessions a week, Mon-Fri. My ultimate piece of equipment is the squat rack because you can do so many things with it and my favourite part of the body to work out is my shoulders.
What’s the best lesson you've learnt from the fitness industry? I’ve definitely learnt that training is the best medicine for your body. When people come and see me with pains, woes and worries and they’re on medication that the doctors give them, I tell them instead that lifestyle and exercise is medicine. Doctors are specialised in giving medication but my medication is in the gym. You have to train to keep your body strong otherwise your condition will deteriorate, but it’s a mindset.
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Your name: Leah Valoroso
Qualifications: Level 2 Fitness Instuctor, Level 3 Personal Trainer, pre/post natal training systems, Advanced Nutritional Advisor, Insanity LIVE instructor
# years as a qualified PT: 7
Where you work (town/city): Southampton
Your web: www.leahvaloroso.com
Your Facebook: www.facebook.com/LeahValorosoFitness
Your Instagram: @leahvaloroso
How did you become a PT?
Growing up, I was always encouraged to stay active. I sprinted 100m and 200m for county, played netball competitively, trained in gymnastics and was part of the athletics team. Fitness and sport was a massive part of my life and of the lives of my family. All in all, we were a pretty healthy family. However, in 2008, we lost my oldest brother to suicide at Christmas time. It hit me hard. I spiralled downhill in terms of looking after myself and caring about my health. I become hugely sedentary, very lazy and didn’t watch what I was eating. To be honest, I never became massively overweight, but I know I had allowed myself to become the unhealthiest I had ever been. When I realised how much I let myself go, I also realised that sport was the pastime I truly enjoyed in my childhood. It kept me busy and kept me healthy. I wanted again to be healthy, fit and happy when I looked in the mirror. I started off doing squat challenges and at-home workout DVDs. As expected, they didn't help much. It wasn't until I tried out weights that my life truly changed. From the first weighted workout, I was addicted. I decided, I wanted to change. I wanted to be healthy, and most importantly I wanted to look after myself from the inside out. I wanted to be strong both physically and mentally. I didn't want to sit and think about all the things I COULD HAVE done, but I wanted to think of all the things I COULD do.The loss of my brother made me realise how important physical health is, but also how important mental
SLEEVE LENGTH • Body Shape Rating: 96 • Cardiovascular Risk: Low • Metabolic Risk: Low • Body Composition: 15% • Posture: Balance WAIST CIRCUMFERENCE
health is too. I truly believe that fitness and lifting changes lives. It acts as a form of therapy and it can give purpose. It improves mental state, drive, determination, commitment and emotional stability. Once I had really got back into fitness on my side, I realised that I could use fitness to change the lives of others too. I wanted to be a role model for females getting into fitness. I wanted to help change their lives. I wanted to make them healthy, happy and strong - both physically and mentally. So I became a personal trainer.
What was your experience of the training/ qualification process? I trained with the PT Academy - and I can honestly say I couldn’t recommend them highly enough. The qualification process was made as easy as possible, and remained flexible enough for me to study full time at the University of Bath - as well as working full time hours. I had a mentor on hand 24/7 with any questions about the training and I really felt looked after - rather than just another number to get through the course. Training with the PT Academy reaffirmed my love for learning and further development and I continue to complete courses that I believe will aid me in helping present and future clients. I believe that further training and continuing expansion of knowledge is essential in this field.
Do you (or do you intend to) specialise in a particular type of fitness? I specialise in training females - with a focus on shaping their body exactly the way they’d like. This means a general focus on weight loss but also isolation of specific body parts. I train hard and fast, and ensure my clients do the same making the most of every minute, and therefore getting the best results possible. However, I also believe it is really important to focus on the mental side of fitness. The need for continuing motivation and support from myself is just as - if not more important than the physical and actual training. I am available 24/7 to every single one of my clients, and I truly see each one as a friend. I enjoy getting to know them, listening to their problems and woes, and offering a friendly face when they may have nobody else to turn to. A happy client is a
committed client. A committed client is a successful client.
What is your opinion of CPD? I believe that the expansion of knowledge is essential in this field of work. Nobody knows everything and continued professional development is the only way in which personal trainers can continue expanding their expertise to aid as many clients as possible. In my opinion, no two clients are the same and therefore it is essential to be able to offer differing training methods, differing nutrition practices and differing motivation tactics. The PT Academy offers numerous CPD courses and I can strongly recommend their services as a whole. I’m so grateful for the opportunity to continue learning.
You spend your working hours motivating others, how do you motivate yourself? Just as I am motivation for my clients - my clients are motivation for me. I like to practice what I preach and prove that no matter what the circumstances, it CAN be done. I work 70+ hour weeks: training 100+ clients in person and online, as well as mentoring personal trainers in the process of working through their qualifications. I live alone and run my own home as well as maintaining a healthy social life, and have strong relationships with my family and friends. Despite this, I find time to train myself 5-6x a week and I eat healthily 90% of the time. This is because I like to demonstrate that if the commitment is there, it doesn’t matter what else you have going on in your life - you can find time to work towards your goals. Likewise, many of my clients are single mums, or busy students, or work multiple jobs to make ends meet - and yet they still find time to exercise and diet. There are no excuses and I believe we all bounce off of each other and keep each other on track. If one person can do it, we all can.
What advice would you give to other PTs just starting out in the business? I truly believe that the secret to success in this field is human interaction. Seeing each client as an individual in their own right is so important. By this, I mean understanding that each client needs different practices applied to their journey. But more importantly, they need human contact. They need
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to know you care about them as a person - rather than seeing them as just another client paying the bills each month. Put the effort in to get to know them, be there for them and build a relationship based on more than just the gym.
What are the biggest challenges facing your business today? As long as I continue working hard, and continue developing my knowledge - I believe myself and my clients will always be successful.
What significant changes have you seen within the industry over the past 3 years?
The growth in social media means that fitness is more easily accessible and the popularity of exercise and healthy eating has seen continued growth in recent years. I couldn’t be happier about this as I believe health and fitness is so important, so the more people being influenced by fitness experts on social media - the better.
How do you engage with your clients (active and inactive)? As mentioned before, I build strong relationships with all of my clients. This means that I truly care about them as a person. I learn about them from the inside out, I am interested in their day to day life and I truly enjoy spending time with them. I have a “team” of clients, we are all females with one thing in common - a drive to better ourselves. I have a private Facebook group in which they are added to and they all communicate with each other in there. It’s lovely watching them all get to know each other. I am also highly active on social media and I’m completely honest about what’s happening in my life (even if it’s not 100% healthy) - so all past, present and future clients get to know me inside out too. I also regularly organise social events and activities for all my clients to come to - so a lot of them have actually now built friendships through their training with me!
How do you promote your services?
If I were to promote my services myself - it would mainly be through my social media pages. However, my business tends to solely rely on word of mouth. I find that success stories breed interest, and the proof is in the pudding. Myself and my girls are constantly proving that my training systems work and that it is possible to get the body they want and the body
they deserve if we all give 100% to the process.
How often do you train yourself?
5-6 x a week. I use a mixture of training methods so every session is different. I follow traditional bodybuilding practices - using weight training to build muscle in the areas of my body I’d like to shape. I also enjoy Olympic lifting training and powerlifting - and am working on building my strength up in these areas; particularly on cleans and deadlifts. As well as this, I believe it is so important to be functionally fit as well as looking a certain way. Therefore, I like to incorporate regular HIIT training - using plyometric training, sprints, and bodyweight calisthenics.
If there was one thing you could radically change within the industry, what is it?
The spreading of misinformation. Nothing annoys me more than myths about nutrition and exercise spread over social media and tabloids. It means that I am constantly battling to spread the truth to my clients, and reassuring them that they don’t have to do anything crazy or ridiculous to achieve their goals.
Do you see yourself still working as a PT in 10 years time? Without a doubt. I cannot see myself doing anything else.
What is your biggest success story?
My biggest success story is my business as a whole - the fact that I am able to influence and change the lives of so many individuals makes me wake up grateful every single day. I truly feel honoured to get to work with so closely with so many incredible females, and I have to pinch myself that they put their trust and love into me. I’d like to explain why I’m choosing myself as the biggest success story. I have reversed medical damage due to obesity, I have relieved symptoms of anxiety and depression, I have aided individuals through fitness testing for military job applications, trained individuals for fitness events such as marathons, as well as bodybuilding competitions, I have worked with individuals through a number of eating disorders until they developed long-lasting sustainable healthy relationships with food. I have actually prevented a female from taking her own life. All of these reasons are enough to make me endlessly grateful for the opportunity to be a personal trainer and that is why I view my business as a whole as the biggest success story. Because there isn’t just one client I can pinpoint. My aim is to influence as many as I possibly can over my lifetime - but for every single individual I help, I wake up full of gratitude.
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This month’s round-up of kit, products and extras you can stock for your members – boost loyalty, retention and your revenue!
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Sprint Tracks Craig Young Consulting stocks an exciting range of premium, heavy duty sprint tracks that can transform your fitness facility. Choose from a vast array of colours, line markings and custom branding options. Our tracks can be used for sprint training, sled work, tyre flipping, push and pull exercises and a whole variety of drills. www.craigyoungconsulting.co.uk
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P l ay i n g The Field Santia Deck, Queen of Abs, talks about empowering young female athletes. As a woman in sports , it has been quite interesting to read and see the reactions on both men's and and women’s faces when I tell them I play football and rugby. I often get asked what my motivation is behind playing such brutal sports, and I tell them I want to inspire and motivate young girls and women to chase their dreams, even when it’s deemed impossible. As a young girl growing up, I was often told that I was “too muscular for a girl”. People would always comment on my build and even ask my mom if my twin brother and I were on steroids. She would just shake her head and say “No, my kids were born with a natural athletic build”. She would always tell me that God created me uniquely and I was born to be an athlete. As I got older, I started to have self-image problems because I didn’t fit the mould of what a female athlete was supposed to look like. It took me quite a while to accept the body God blessed me with, my broad shoulders, wide back, large legs, and cut arms, but when I did… it was the most beautiful revelation. I feel that female athletes are often put in a box and expected to think, look, and move a certain way. If we are anything outside of that box people tend to get confused. Most female athletes are considered masculine and lack feminine traits due to us having to work out on a higher level and lift more weights than the average female. It boggles my mind that we are viewed that way when all we want to do is compete in our sport on the highest level. Of course, it takes a lot of training to compete at this level. I remember being the athlete staying in the weight room after all my teammates left just to get in an extra lift or stretch. I wanted to stay ahead of the game and increase my chances of being a more dominant athlete on the track. I would often get looked at funny by some of my friends, because they didn’t understand why I worked so hard, but they had no idea the boundaries I was trying to break. Another big issue I have noticed being a female athlete is the fact that we don’t get paid what we are worth or we don’t get paid at all. I have never understood why it is acceptable for us to train as hard as men, put in the same amount of time as men, sacrifice just as much or more to play our sport, and still not get paid enough to survive. What is the point of us playing sports from a young age hoping to get a college
or university scholarship, and then once we finally get the chance to play professionally we are paid pennies compared to our male counterparts? What is the point of us dreaming to play our sport professionally from the time we are old enough to compete just to be slapped in the face in a sense and to be pretty much told “You are not good enough or interesting enough to be paid a decent salary.” I plan on breaking that barrier and many more in my lifetime to help pave the way for this generation of young female athletes to get the payment and exposure they deserve. I know I have a long way to go and I obviously can’t do it on my own, but I plan to take the first steps and hope that others will follow. There are so many things in the sports world for female athletes that need to be addressed, but I do realise that complaining about it will not change anything. I think it all starts with creating a new culture around women sports SEPTEMBER 2018
and how we are perceived in this male dominated world. I believe there needs to be more put into women's sports and the development of these female athletes at a young age. It’s bothersome to see how little girls are developed in youth sports, most of them don’t know how to even do simple ladder drills and speed and agility drills until they are in high school or sometimes college. I remember being in middle and high school hearing my twin brother talk about all the former and current professional athletes that would come and speak to him and his teammates about what to expect when getting to the next level or how they got to where they were in their career, but I can’t even remember one time a professional female athlete came to speak to me and my teammates. I honestly find that sad. I never really had too many female athletes I aspired to be like because I had met so many male athletes in my lifetime that I was a fan of. I feel that if schools and their sport teams implemented both former and current professional female athletes visiting and speaking to their female athletes it would make a world of difference. Not only their development, but also their confidence. Why? These young girls could see that it is possible. It is possible to get to the highest level. It’s not something that’s far-fetched if you put in the time and dedication. As a female, we need more support. The younger athletes need to see that their dreams are attainable. By having a professional female athlete speak to the girls and allow time for them to ask questions, that could help push them to the next level. As humans, we all need to see someone do something that that we can aspire to, so we know it’s achievable. I hope to be one of those female athletes this younger generation
can look up to. I plan to speak to female athletes around the world and set up speed and agility camps for them to help develop their skills. I have so many plans for the future when it comes to being a female athlete and the impact I am hoping to have in the athletic world. I will leave my mark in this world in many ways, but most definitely in the athletic world and the development of women’s sports. I hope to inspire and motivate girls all around the world to continue to push to be the best version of themselves and not to be afraid to live outside the box. We are often told how we “must” be in order to qualify as being a lady and I find that unfair, because you are hindering the development of girls by forcing them to follow a certain criteria. I wasn’t one of those girls. I was lucky enough to grow up in a household that embraced my ambitions and dreams and praised my differences, because I was different and that was okay. Parents, please be sure to inspire your daughters who want to become athletes. Teach them that they are capable and deserve to be on the same platform as their brothers and other males. Don’t allow them to feel inferior to men in the sports world, because that’s often what society teaches them. I can’t wait to help change the world’s perspective on women's sports. We have a long way to go, but we have to start somewhere.
Read more about Santia on her website: www.queenofabs.com
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Why indoor rowing is the biggest fitness trend of 2018 Indoor rowing is the biggest fitness trend of 2018 because it’s the ultimate full body workout, using 85% of your muscles across nine major muscle groups in every stroke. Whilst it is low impact on your joints, indoor rowing is highly efficient, burning upwards of 300 calories in just 30 minutes. With indoor rowing machines available in almost every gym, studio and rowing club across the country, it’s no wonder so many people are using the machine to keep fit. British Rowing, the governing body for the sport of rowing, have always known how beneficial the rowing machine is but also how underutilised it is by gym goers and those who work out at home. In 2017 British Rowing undertook research into the potential of the indoor rowing market and found that 1.3 million people row on a regular basis with 15.8 million saying they would give it go. However the main barriers to entry were a poor understanding of rowing technique, lack of training for fitness professionals and the repetitive nature of longer workouts. Following the research, the Go Row Indoor programme was developed. The programme includes consumer-facing online resources, which enable gym goers to learn indoor rowing technique, and innovative workout videos and group exercise classes. The class models combine indoor rowing and circuit-based exercises, which result in a workout that really packs a punch. The workout videos have been extremely popular, with the original video reaching over 150,000 views on YouTube and the recently released and much anticipated second video already reaching over 18,000 views. The popularity of the videos highlights the demand from gym goers and at home exercisers for simple to follow, efficient and fun workout videos. Fi Wyatt, who has had a rowing machine at home for eight years but has only recently started rowing using the Go Row Indoor 20 minute workout video said: “I had my appendix out in the summer and became really unfit. My usual mode of exercise is power walking or jogging. This winter the weather has been colder, wetter and snowier than for a long time, which is one of the reasons I gave indoor rowing a go. SEPTEMBER 2018 25
“I took on the 20-minute workout video and was surprised about how much I enjoyed it. The exercises in between rowing ensured that muscles were stretched adequately which is great for someone like me who is trying to avoid injuries. “Having used the video now for nearly three weeks, four times a week, I can clearly see a massive difference already; toning up everywhere and feeling stronger. I went for a jog today and where I would normally walk up this long hill I managed to jog all the way up! That’s definitely a first. “I will definitely continue to use the indoor rowing machine as part of my fitness regime. Not only do I feel physically fitter, I feel happier knowing that I can train whatever the weather. There is no excuse now!” The Go Row Indoor class model has also become a very popular group exercise class within gyms and rowing clubs. The classes are taught by Go Row Indoor Instructors who have attended the Go Row Indoor workshop for fitness professionals. Accredited by REPS (Register of Exercise Professionals) and CIMSPA (Chartered Institute for the Management of Sport and Physical Activity), the workshop awards attendees 5 REPS or 5 CPD points. The workshop has been developed by a team of British Rowing coaches and fitness professionals. The workshop’s primary focus is to ensure attendees – who do not need any
prior rowing experience – leave with the ability to deliver indoor rowing based personal training sessions and classes to clients. Lasting five hours, the workshop covers rowing techniques; the benefits of indoor rowing; how to set up a rowing machine; indoor rowing fitness tests, apps and other technologies; how to set up and create individual focused programmes for clients; the use of adaptive equipment; and how to deliver the new indoor rowing group exercise classes to all abilities. While the open courses are proving very popular with selfemployed fitness professionals, operators are also running dedicated workshops for their fitness instructors in response to customer demand. Many operators are seeing the benefit of their instructors being trained, with their indoor rowing machines seeing more usage and customers user experience being enhanced. Jacob Bryning who attended his first Go Row Indoor class recently said: “The Go Row Indoor class was a great way to vary my training routine and I enjoyed the exercises. The group who took part varied in fitness and rowing ability but it wasn’t noticeable during the workout as everyone just worked to their own ability.”
'Many operators are seeing the benefit of their instructors being trained, with their indoor rowing machines seeing more usage and customers user experience being enhanced.' 26
Indoor rowing technique The most important thing to remember when starting your indoor rowing training is to get the fundamentals right before you pick up any bad habits. Focus on the stroke sequence when rowing: legs, body, arms in the ‘drive’ phase (when you push back and straighten your legs); and arms, body, legs in the ‘recovery’ phase (when you bend your knees and slide forward). It’s your legs that need to be doing the hard work, so make sure you focus on pushing with them, and the rest of your body will follow. It might not feel natural at first but once you’ve got the technique right you’ll quickly see improvements. It’s also helpful to follow a training programme. It’s easy to do the sessions you enjoy most, but they’re not always the ones that drive the biggest improvements.
Step 1: Getting on the machine
Step 3: The recovery As the name suggests, use this movement as your recovery. It’s a chance to rest and breathe before you take your next stroke. The movement works in reverse to the drive, start with the arms, then the body and finish with the legs. It’s important to make sure your arms are straight, and hands are over the knees before you bend your legs to move up the machine. Arms: From your finished position, allow your arms to straighten keeping your spine long and straight. Body: Keeping your legs straight, tip your body forward from your hips, moving from 11 o’clock to 1 o’clock. Legs: Keeping your body at the 1 o’clock position bend your knees and slide forwards until your knees are over your ankles. Recovery should take twice as long as the drive. Things to remember The sequence is key: Legs, body, arms, arms, body, legs Focus on your legs – 60% of the power is from the legs, 30% body, 10% arms Maintain good core stability
Once seated, the first thing to look at is your feet height. The foot strap should be secured across the widest part of your foot. To get into the starting position, your knees should be over your ankles so that your shins are vertical. If using a Concept2 rowing machine, set the damper level (the handle on the side from 1 to 10) to level four or below to help maintain good technique. Set the monitor to eye level. This should encourage you to sit up tall and straight. Your body should be tipped forwards from the hips in a strong ‘1 o’clock’ position. Pick up the handle and you’re ready for the drive.
Step 2: The drive The order of sequencing is legs, body, arms. The first movement should be with your legs, then your body, followed by your arms. Legs: Push with your legs, keeping your arms straight for as long as possible. Use your core to keep your body at a 1 o’clock position. Body: Keep your wrists straight with your hands over your knees and sit tall. Once your legs are nearly straight tip back from the hips into an 11 o’clock position. Arms: Draw the handle into your lower rib cage. SEPTEMBER 2018
The increase in the number of people indoor rowing has led to an increase in the number of indoor rowing competitions being held, with entries to the British Rowing Indoor Championships (BIRC) increasing year on year. BRIC 2018 is set to be the biggest event yet.
2018 British Rowing Indoor Championships (BRIC) Within the iconic Olympic velodrome, thousands of competitors will be at BRIC, racing over 500m or 2,000m or taking part in the fast and furious 4,000m team relay. Over 120 Concept2 indoor rowing machines will be lined up and ready for action, with the motivating backdrop of bright lights, big beats and a roaring crowd. BRIC 2018 is set to be an indoor rowing event like no other. Last year, over 1,500 rowers took to the race floor, from first-time racers through to GB rowing stars and Olympic champions. Date: Saturday, 8 December 2018 Venue: Lee Valley VeloPark, Queen Elizabeth Olympic Park, London
About British Rowing British Rowing, as the governing body for the sport, is responsible for the development of rowing in England and the training and selection of rowers to represent Great Britain. Rowing has a proud history as one of GB’s most successful Olympic sports producing World, Olympic and Paralympic Champions from across the UK. The National Team is supported by the National Lottery Sports Fund. Over 825,000 row, indoor or on-water, each month according to Sport England’s year one Active Lives survey. British Rowing’s mission is to lead, enable and inspire excellence in rowing at all levels. Our vision, through rowing, is to promote the positive impact of the sport by providing an enjoyable experience for all participants while upholding our position as a leading rowing nation. Please visit www.britishrowing.org for more information.
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to make them ferocious. It has energizing properties and a long history of being used to boost performance, recovery and endurance (it’s associated with the production of testosterone). Even today Peruvian natives swear by this root plant to sustain them at high altitudes. Legend also meets science as there have been several studies lead by sports specialists that confirm maca positively impacts endurance and energy levels when active. As an anabolic, maca is also widely recognised for its high levels of bio-available protein and further nutrients that support healthy, natural muscle growth. INCA MACA EXTRACT is a highly beneficial phyto-ingredient with multifunctional properties that help improve skin health and perform a barrier function against pollution, stress and UV radiation. 2. Magnesium has a long history of being used by sportsmen, of course, as it promotes energy release and aids the reduction of tiredness and fatigue, as well as supporting protein synthesis, the nervous system and muscle function. Familiar to many as Epsom salts, magnesium gently lifts toxins to help accelerate muscle recovery. 3. Jasmine – the ancient Chinese were onto something when they were the first recorded to embrace the aromatic attributes of this essential oil. Uplifting and pleasant to use, there have been several studies released to advocate how jasmine actively stimulates the release of certain hormones in the body, including serotonin - resulting in boosted energy and reaction times, alongside enhanced focus and concentration.
ADVERTISING FEATURE Fit for Purpose - the full run down on the new Bullet & Bone product range: Bullet & Bone Muscle Activating Rub, RRP £12.99 Workout injuries are often the result of a hurried or inefficient warm up routine. Bullet & Bone’s Muscle Activating Rub offers a solution to accelerating preparation ahead of any sporting activity and exercise. This carefully formulated lotion releases powerful natural extracts of ginger and black pepper that immediately and pleasantly warm the skin on application. The rub also contains willow bark and clary extract: remedies that have been used for centuries to naturally reduce muscle pain and inflammation. Tea tree oil conditions and protects the skin with its natural antibacterial properties. For best results, apply a pea-sized amount of the lotion to important muscle groups and massage into the skin rigorously until fully absorbed before training gets underway. Unlike traditional muscle rubs out there, Bullet & Bone’s has a nice, fresh fragrance, which won’t overpower you - or other gym members! Bullet & Bone Vapour Release Balm, RRP £13.99 This product is the first of its kind to perform both functionally and be enjoyable to apply and wear on the skin. The soft wax opens the airwaves with menthol, eucalyptus and lemon extracts, while peppermint aids stamina. Extracts of coffee beans provide stimulation and prompts alertness, while rosemary enhances concentration. To dial up performance in the gym the balm should be applied liberally to chest and neck areas before getting active but can also be reapplied during a workout to clear the airways. To optimise your competitive prowess, Bullet & Bone recommends rubbing the vapour balm into the temples or applying it to wrists before taking a deep inhalation. Studies have shown that this small, yet important, tip helps elite athletes perform when it matters most. For example, in studies baseball pitchers who inhaled vapour just before stepping up to the mound were significantly more accurate than those who did not. Bullet & Bone Protective Moisturising Spray RRP £12.99 The skin on our face is the most exposed and vulnerable of the lot, of course – air conditioning, heating, pollution bombards the surface with elements that quickly impact its condition and health. For active men, the onslaught can be even greater. Whether
working out in the gym or exercising outdoors – sweat, chlorine, salt water, the sun and wind, frequent showers - skin can easily dehydrate and have its natural makeup set off balance. The light weight properties of Bullet & Bone Protective Moisturising Spray channels the efficacy of 11 essential oils in a non-greasy formula that provides protection from the elements. Taurine moisturises, helps regenerate and increases the stress resistance of skin cells. Siberian Gingseng also enables skin to flex its resistance muscles and provides a barrier function. The light fragrance of fresh aloe vera and jasmine aids concentration and focus. As the spray doesn’t block pores or prevent perspirations it’s ideal for use before, during and after being active. Bullet & Bone Cooling Recovery Body Wash, RRP £6.99 This is essential kit for men who want to cool down in the shower and stay cool long afterwards so getting dressed and leaping straight in your day or evening is a breeze. The magnesium sulphate found in Bullet & Bone’s Power Trio unique formula also assists in speeding up muscle recovery too. Packed with essential oils and extracts, such as peppermint oil, eucalyptus oil and menthol the wash instantly removes perspiration, reinvigorates and cools on application. Maringa seed extract purifies the skin and acts as an antioxident, while oatmeal extract moisturises and refreshes. A much more pleasant route to cool down that an ice bath, perspiration is rapidly nipped in the bud, therefore also reducing the risk of post workout dehydration. The subtle fragrance that gently lingers on the skin keeps you feeling reinvigorated and rejuvenated. These innovative, carefully constructed, precise, easy to use and multi-purpose Bullet & Bone products mine nature at its most potent and then optimise performance by utilising scientifically advanced ingredients that ensure they consistently deliver to the highest levels every time. One year in the making and perfecting – Bullet & Bone will be a valuable addition to any gym and professional trainer’s kitbag. A special Bullet & Bone gift pack, priced £39.99, is being released in the build-up to the festive season too which your members and clients may wish to purchase for the active man in their life – or themselves for a bullet proof fitness regime. Bullet & Bone launches this month via its website and Amazon and is keen to work alongside fitness clubs to offer new, incremental high margin revenue streams and individual professionals to help clients get more out of their workouts. Find out more at www.bulletandbone.com
WATTBIKE: POPULARITY OF INDOOR
GROUP CYCLING STILL POWERFUL Indoor group cycling classes have confirmed their status as the most popular group workout in the UK – beating Pilates and Yoga – according to a new industry report from ukactive and the DataHub. These findings are included in a new report called Moving Communities: Active Leisure Trends 2018, which shows how leisure facilities across the UK are evolving to meet emerging consumer demand. Inner city, bespoke boutique studios have reinforced that cycling studios have made their claim on the industry.
But these workouts sit separately to the fast-emerging strand of performance based indoor cycling that is progressively on the rise. These indoor group cycling classes are structured, datadriven and technique and goal-led. Class instructors are often technical, knowledgeable and more akin to coaches. But why does this form of group training remain so popular and what can keep it at the top? We ask the team at Wattbike, creators of the world’s leading indoor bike, and fellow Wattbikers, to tell us more:
Simon Overing, Wattbike Sales Director
Ben Keenan, founder of Suffershire Indoor Cycling
“ Indoor cycling used to be just about beat driven classes on basic fixed wheel equipment with no performance measurements but with Wattbike came performance-based training. Indoor cycling saw a shift, and became about sport-specific training, fitness goals and accurately testing, tracking and measuring performance. This enticed a whole new consumer into the gym and re-invented the entire indoor cycling genre. Wattbike Zones are now being installed across the country, with large operators, boutique studios and independents creating Zones with bespoke Wattbike graphics and branding to draw in the crowds.”
“ With the increase in group cycling, a huge focus has been placed on the popularity of training like an athlete, training with power and considering performance measures. More fitness enthusiasts are getting into performance with on-screen data and app tracking. Without it, we have no record of improvement, and with it, people get a huge sense of achievement and motivation to continue, aiding retention for the studio. The future of indoor cycling is vast. At Suffershire, to keep training engaging and motivational, we use The Sufferfest videos and Zwift is available for our users. As The Sufferfest is so immersive, riders get drawn into the race footage, the story line and digging really deep during the hard efforts. These visuals help riders push beyond their limits. As a group of Wattbikers ‘Suffering’ together in the Zone, it creates an amazing group exercise class.”
ADVERTISING FEATURE THE SCIENTIST
WHAT IS TO COME?
Eddie Fletcher, Wattbike Sport Scientist
There’s no denying that indoor group cycling is here to stay but what will keep it there is the ability of the competitors within this space to remain at the forefront of innovations and customer demands. Technology is rapidly changing the face of fitness. Indoor cycling is already famous for its immersive experiences, it’s gamification technology and its accurate performance data tracking.
“ Technology innovations are increasingly shaping the direction of indoor cycling, and the entire fitness and leisure industry. Wattbike create and innovate with connectivity in mind, therefore allowing all Wattbikers to connect to any of their third party tools whilst training on the bike. The Wattbike provides an open data source so that everyone can fully connect to it regardless of which virtual training software they favour, with some of the most popular being Zwift and Sufferfest. The Wattbike Hub app also provides everything a fitness consumer now demands; tests, workouts and plans, as well as feedback and workout analytics. Ultimately, acting as a portable personal trainer that Wattbikers can take with them wherever they go.”
THE TRAINER Adam Daniel, Wattbike Master Trainer
“ The UK fitness market has been through, and is still going through an indoor group cycling revolution. Gone are the days of pedalling alone on the gym floor. The race amongst the boutique studios in London has set standards competitively high. Customers now expect innovative technology, atmospheric studios and a social community. Indoor group cycling is proving to be one of the fastest growing indoor training sectors, and in recognition of this, Wattbike have launched their Small Group Training education course, which innovates the indoor experience with progressive programming and periodised focus around specific goals. This course is the next step in delivering performance tracking and progressive, engaging fitness-changing content in a fun, motivational way.”
Wattbike will be launching a further two new products to the market at the start of 2019. At FIBO 2018, Wattbike announced that they are working on a fully connected, smart bike which will be the most advanced indoor bike on the planet for the commercial market. This will be a commercial evolution of the Wattbike Atom. With the introduction of the new touch-screen technology, users will be able to take everything from the Wattbike app onto the commercial screen, leading the way in connectivity and user experience. This will welcome the next era of indoor group cycling. Wattbike are also providing a unique, funded research opportunity with Loughborough University to explore power measurement in cycling. Set to begin in October, the four-year research programme which will be carried out within both the Sports Technology Institute and school of Sport, Exercise and Health Studies at Loughborough University will explore the scientific underpinnings of how power measurement is shaping the nature of Cycle Sport, with a particular focus on the accuracy and validity of both measurement and the application of power metrics to training and virtual and augmented reality cycling. Richard Baker, Wattbike MD, adds:
“ Since transforming the indoor cycling space a decade ago with the launch of the Wattbike, we have since formed an unrivalled position as the world’s most accurate, reliable and measurable bike. However, we don’t want to stop here. We are obsessed by the need to continue our journey and evolve with the current and future technologies to improve on what we have achieved so far.” To find out more visit www.wattbike.com
NEWS // REVIEWS // TECHNOLOGY // TRENDS // EQUIPMENT // INSIGHT
What is Success!? Daniel Nyiri, Founder of 4U Fitness, talks about what success looks like
"Many of life's failures are people who did not realise how close they were to success when they gave up." – Thomas A. Edison
Success is about doing the right thing and not about doing everything right! The trick to success is to choose the right habit and bring just enough discipline to establish it. As the habit becomes part of your life you will start looking like a disciplined person, but you won’t be one. What you will be is someone who has something working for you because you regularly worked on it. Michael Phelps is a walking billboard for success and discipline. When he was 11 years old he was diagnosed with ADHD and his teachers told his parents that he would never be successful and he is just not gifted. They said he can’t focus on anything and can’t stay put. Yet somehow, he is the most celebrated man in Olympic sports history ever! If he was a country he would be #12 on the rank with his 22 gold medals! And now, people, parents and everyone says that his ability to focus is his biggest strength! So how did that happen!? And this is usually the time when people make claims such as “Oh he is so lucky. He was born talented. He had overnight success and he is so gifted.” When he was posting pictures of himself destroying over 5000 calories in one sitting, people were commenting on the picture “Oh that’s easy for you. Unlike me, by eating one of those I would gain 20lbs.” No you gain 20 lbs from one of those because you have no idea what you are doing! And no, he is not lucky. If we want to bring luck into it, we could say that the harder you work the luckier you get, and that’s it. He worked his ass off and instead of acknowledging that, people themselves come SEPTEMBER 2018 35
up with excuses to justify their own actions and make themselves feel better about why they aren’t successful. This is disgusting. From age 14, Michael trained 7 days a week for 365 days per year. Because he realized that by training on Sundays he will have 52 days of additional training days and an advantage against anyone and everyone! Let me ask you this, what have you been doing on the past 52 Sundays? He was working. And the heroes that you watch on TV are also working. Football players work every single Sunday! They are playing and not sitting at home watching TV and they are where they are because of it. All successful people say that the 7 days of the week, Monday- Sunday, it doesn't matter what day it is, every day is a day to work. If you want to be successful you don't look forward for the weekend to turn off. Turn off from what? Life?! Why would you turn off your life? Why would you need to get away from what you do 5-6 days a week?? The difference between successful people and unsuccessful people that you call “lucky” is what they are doing from Friday 5pm until Monday 5 am! I recently wrote a post about my experience in Las Vegas which had 100s of comments and shares about escaping your job: "It's 5:40 am at the Hard Rock Hotel in Las Vegas. I am sitting by the coffee shop checking my email. A couple walks by obviously on their way to bed, having pushed the idea of vacation a little too hard. The women looks over to me and, in a harsh whisper a little quieter than a yell, says to her friend, " Isn't that sad? That guy comes here on vacation and he's stuck checking his email. He can't even enjoy his two weeks off. " I think the real question , the one they probably wouldn't want to answer - was, "isn't it sad that we have a job where we spend two weeks avoiding the stuff we have to do fifty weeks a year? "
around 8 am, my life simplified and lit up. My company tripled. It experienced a growth that was featured on many media outlets! Over 200% growth in just one year. Above all else, it was mainly from acting on what I have read. You see I started to study books and people: What they do and how to become like them and pick up their habits that would make the company successful in a way that we can grow to help millions of people. Most people just say I don’t have time to read. Really?? Well how much TV do you watch? How much time do you spend on the news feed? How much are you partying? Because I cannot name a single hit TV show right now or any of their characters. How about you? However I can tell you what books you should read if you want to scale up your business. Most people self-justify and call me lucky, gifted, ADHD, European, crazy, workaholic, and many, many other things just so they can self-justify why they are not doing it. And the thing is, I was and I am just a regular person who developed the right habits. The only person you are destined to become is the person you decide to be and if you think that you can or can't do it you are right! So come on! What are you waiting for? Don't be a disciplined person. Be a person of powerful habits! Build one habit at the time! It is not easy to build a habit, but why would you try to change everything at once? Start with one! No one has the discipline to acquire more than one habit at the same time. Give each habit enough time to develop. According to research it takes an average of 66 days to develop a habit (not 21 like is advertised so much). If you are what you repeatedly do then achievement isn’t an action you take but habit you forge into your life! You don't have to seek success, harness the power of selected discipline to build the right habit, and extraordinary results will find you!
As you know for me it’s not work. It’s fun, its passion, and I am not running away from what I love to do every single day. This is because I have a job where I get to make change happen. I am in the business of leading people, taking them somewhere we want to go. On the other hand most people have jobs where they fight change, where they work overtime to defend the status quo. "Life is too short" is repeated often enough to be a cliché, but this time it is true. You don't have enough time to be both unhappy and mediocre. It's not just pointless, it's also painful. Instead of wondering when your next vacation is, maybe you ought to set up a life you DON’T NEED TO ESCAPE FROM! Getting back to Mr. Phelps. He spent 6 hours per day in the water, training. He channelled all of his energy into one discipline that developed into one habit , swimming daily. The pay off from developing one habit is pretty obvious. It gets you the success you have been searching for. This will also simplify your life! Your life gets clearer and less complicated because you know what you have to do well and what you don't. When you do the right thing it can liberate your life from having to monitor everything. Since I developed my powerful habit of reading every single day first thing in the morning from 4:45 am till usually 36
'The only person you are destined to become is the person you decide to be and if you think that you can or can't do it you are right!'
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Cover Ninja is launching a new smartphone app that allows fitness operators to organise stress-free staff cover and gives freelance instructors a platform that they can use to gain more work Anyone that has ever worked in a fitness venue delivering a group exercise timetable will recognise this scenario; the dreaded ‘I’m unable to teach tomorrow’ WhatsApp message at 6.45pm from the class instructor that is teaching the scheduled 10am class the next day. Panic sets in. Cancelling a class full of paying members is the absolute worst case scenario. So, the hectic class cover process begins. The longwinded, stressful process involves round robin phone calls, back and forth messages with numerous instructors and staff members, as well as desperate Facebook group messages. However, the process doesn’t end at finding a cover instructor but continues with confirmations and insurance verifications, timetable updates, multiple questions between the cover instructor and venue staff and lastly head office administration of invoices and payment processing once the class has been taught. Research has indicated that one single class cover can take over 35 contact touchpoints to complete and managing a venue’s class cover can take up to 30% of a studio coordinator’s time. This is time that should be spent on other aspects of their jobs such as raising class quality and member experience. Thankfully, this is all about to change with the anticipated release of Cover Ninja, the clever smartphone app that manages the class cover process automatically and drastically reduces time, effort and hassle for everyone involved.
The problem venues face People get sick, childcare lets you down, holidays happen and trains go on strike – that’s life, it happens. But it happens a lot and on average, 280,000 classes every single month in the UK will need a cover instructor. That’s a lot of classes and the industry is crying out for an improved way of dealing with the associated process. In a bid to alleviate the stress and time with sourcing class cover, many venues make class cover the ‘job’ of the instructor who needs 38
the cover but ultimately the venue will always step in and help if needed to avoid class cancellations and unhappy members. Also, if an instructor is sick in bed, are they checking a cover instructors insurance prior to teaching? Do they know if the cover instructor is qualified? Or are they simply saying ‘yes’ to the first person who replies on a group Facebook page? With the selection process of that cover instructor unverified, some venue staff feel that they have lost control over who is teaching in their venue and worry about the standard of class delivery to their members.
How Cover Ninja helps venues Cover Ninja gives the fundamental control back to the venue in terms of who is chosen to cover but removes all the work behind it. When a venue enrols with Cover Ninja, they specify their instructor ‘must haves’ for each class. They detail the qualifications required, the level of insurance needed all the way to how many months/ years experience a cover instructor must have to teach a specific class in their venue. So, when cover is needed, Cover Ninja will use its smart filter process; a clever algorithm that uses criteria set by the venue to match the best available candidate. This ensures that every instructor chosen for cover has all the correct qualifications, insurance and prerequisites that the venue requires, regardless of whether the post was completed by the venue or the timetabled instructor. Venue staff are also able to view the cover instructors’ profile on the app prior to the class so that they know who to expect as well as have all the insurance and qualification documents on hand if they wish to view or download. Nicola Addison, Cover Ninja Co-Founder says “We don’t just want to find a cover instructor, we want to find the best cover instructor who has the right tools to deliver the best class possible for the
Other great features we can expect from Cover Ninja Management software integration API integrations mean that when a cover instructor is confirmed, the relevant information is updated live on venue timetables, so venue staff and members know who to expect. One stop communication All information about upcoming and past covers is within the app, accessed via a smartphone or through the desktop app. Venue staff can easily view who is about to cover in their venue and instructors have up to date lists of when and where they are covering so everyone is kept in the loop with simple up to date reporting.
The problem instructors face It’s not just venues that suffer. For instructors that require cover for their classes, or instructors that are wanting to gain further cover work, the process is a mess. Instructors endure the same untargeted, unverified process of round robin messages while trying to find someone to cover their class, often with the added worry of a fine from the venue if they can’t find someone. It can be extremely hard to find a cover instructor if the venue’s ‘cover list’ simply does not have enough available cover instructors to choose from. Hence the need for venturing onto social media platforms to seek from a bigger pool of instructors, even if they are unverified. Similarly, cover instructors have to be a part of these cover groups on varying messaging platforms but messages are sent and received at all times of the day and are often completely irrelevant and hard to keep track of. Cover instructors then regularly end up going into a class ‘blind’ with no knowledge of the venue or class and are expected to figure it out as they go. Freelance Instructors are often thought of as the bad guys, the ones that cost the most, but let venues down at the very last minute. But, let’s face it, sometimes venues need to hold their hands up too! Is every invoice always paid on time? Are all cover instructors welcomed by the duty manager? Does the cover instructor know where the head mic batteries are kept? Cover Ninja feels this relationship needs some TLC. Claudia Newland, Cover Ninja Co-Founder says “We need to support our freelance workforce. Cover Ninja is a trusted instructor community which aims to curate a diverse community and drive industry standards.”
How Cover Ninja helps instructors When an instructor downloads Cover Ninja, they will follow a set of on boarding questions. This will allow the instructor to set when they want to be contacted, when they are available to work, what classes they teach and finally the pay rate they are seeking. They will also detail and upload their qualifications and insurance documents.
Rating system Cover Ninja aims to raise the quality of group exercise instruction with a rating system post class. Favourites groups When a cover instructor has done a good job, the venue is able to add them to a favourites group for future cover requests. Similarly, a venue can choose to remove or block an instructor from teaching a certain class if they do not feel they met the standard required. Downloadable invoices After every class cover, Cover Ninja will automatically generate an invoice for the cover instructor, which can be viewed and downloaded by both instructor and venue.
Where did this great idea come from? Co-Founders Claudia Newland and Nicola Addison have been heavily involved in the fitness industry for a number of years as both instructors and operators, and therefore experienced the stress that comes along with managing group exercise class cover first-hand. They believed that there just must be a better way of managing the process. A couple of years ago whilst enjoying a glass of blush rose in the beautiful South of France, reminiscing on what a struggle finding holiday cover had been, Cover Ninja was born! They have worked hard to create a solution that not only benefits the instructors, but the venues as well. From the early concept stages the app has been heavily backed and supported by fitness brands and has been shaped and moulded with the help of studio coordinators and instructors. The business is backed by investors that have founded huge, key leisure brands and together with the Cover Ninja Founders and their combined pool of knowledge and experience in the industry, they are a force to be reckoned with.
Launch details With sales channels established with leading UK leisure brands, Cover Ninja is fast approaching its pilot scheme ahead of the official launch early next year. Since launching the website, Cover Ninja has received fantastic support from instructors as well as operators with a large number of people signed up as early adopters to the app. To find out more and to sign up to the app, visit www.coverninja.co.uk or contact email@example.com
So, when a class cover request is pushed out, only relevant instructors, matching the request details will be contacted. That’s not all, when an instructor has been confirmed for a cover, they will be able to access detailed information through the app about the venue and the class they are teaching. Instructors can not only use Cover Ninja as a much more efficient and stress-free way of sourcing cover for their classes but they can pick up more cover and in turn make more money and increase their professional network. SEPTEMBER 2018
Aspire InstructAbility – empowering those with disabilities... Meet Ursula Santos, she’s come a long way and is set to go far! If you have been reading the past few issues, you will have heard from some disabled people who graduated from the InstructAbility programme a few years ago and are now well established in the fitness industry. Today we introduce you to new recruit, Ursula Santos, who is just getting started. Ursula has always enjoyed being physically active and spent her childhood expending energy in a variety of outdoor pursuits. Born and raised in the historic village of Almeida in Portugal, she spent many hours navigating ‘The Great Wall of Portugal’ part of the Castle of the Moors which looks like a miniature version of the Great Wall of China. On hot days with a group of friends, she would cycle or rollerblade down the valley to the river to swim all day and play football. As she got older she also learnt to play table tennis, volleyball, basketball and handball. At eight months old, Ursula had fallen onto a brazier (a fire pit) and was left with third degree burns, which resulted in her losing both of her hands and a forearm. As she grew up in a small village she always had the support of her friends at school and was always very active and sociable. Her mother made sure that she grew up with the same opportunities as everyone else. From a young age, Ursula had classes in painting, piano, guitar, karate and horse riding. After finishing school, Ursula started a psychology degree at university but it was cut short when the government withdrew her scholarship during the political crisis. In February 2014, she moved to London to start a new life and give her the best possible opportunities for a disabled young woman at the start of her career. 40
"The people on InstructAbility placements inspire and encourage their community to participate in healthy activities" She reflects, “I loved the gym environment. I used to go to the gym by myself at Kensington Leisure Centre, then I started going to the ‘Active for Life’ gym sessions on Fridays too. It was time later, during one of my gym sessions that my instructor told me about the InstructAbility programme.” Ursula applied for a place on the programme hosted by GLL at Poplar Baths Leisure Centre. She was excited at the prospect of being able to develop her passion for sport and exercise and to be able to encourage others to do the same. After being selected for a fully funded place, she successfully qualified as a fitness instructor. She is keen to point out that whilst the course was set out to be accessible for disabled people it was no easy ride. “I completed the Level 2 Gym Instructor and Level 3 Exercise & Disability courses and I particularly enjoyed learning about anatomy and diet. The YMCAfit tutors were really polite and helpful. One of the tutors was very funny and made the environment relaxed and enjoyable. I also enjoyed attending the courses with fellow disabled students. The training was hard though and it required a lot of studying.” Following her training, Kensington Leisure Centre welcomed Ursula for a three month work placement, where she volunteered three days a week on 6 hour shifts patterns. As well as conducting group inductions, 1-2-1 and general exercise programmes, Ursula also provided assistance and advice to disabled gym users. Ursula worked closely with the experienced Health and Fitness team at Kensington Leisure Centre. She was line managed by the Health and Fitness Manager and worked alongside the passionate fitness instructors at the facility to receive best practice industry experience. During her placement she was also able to support the ‘Active for Life’ Programme, helping people in the local community to get physically active.
Phil Kemp, Community Sports Manager at GLL says, "Ursula worked extremely well with the disability sessions via the Active for Life scheme, including Rebound Therapy, Rebound Plus, Disability Gym Club and disability multisport sessions, all of which are very well attended. Ursula has also supported with community events including the RBKC Moving Matters event and the most recent Lancaster West Ideas Day. Ursula has become a well-liked, and well respected member of the team who interacts well with all centre members and users."
Lucy Wright, Sports Development Officer at Royal Borough of Kensington & Chelsea said: “Having participated in Multi Sports for disabled adults for some time, Ursula took an interest in being a part of the session as more than a participant. By becoming a volunteer under the guidance of Emanuel, the Multi Sports instructor, it would help develop her skills further. After a few months of volunteering, Ursula is now a paid instructor at Multi Sports, helping the participants to get the most out of the sports available, and it is great to see that with her motivation and passion to support where possible, she has gone from being one of the participants to delivering the class.
Ursula explains “I'm very pleased with the work as I can inspire people to do more exercise. I have supported lots of disabled people. Over thirty people attend the multi-sport session and up to SEPTEMBER 2018
twenty a week, come to the disability gym sessions.” Alongside working with the Active for Life scheme, she also volunteers at Bikeworks twice a week who run 'Inclusive' Cycling for All' sessions and raised money for InstructAbility by cycling on her new, modified bike. She also is a keen footballer and has just started attending a weekly football session with QPR in the Community Trust. Ursula continues to use her skills gained with InstructAbility and her work experience to inspire disabled people to get active. Building on her fitness qualifications, Ursula is interested in expanding her skills even further by training as a Swimming Instructor. Due to Ursula’s success story, Kensington Leisure Centre are now set to host their own InstructAbility programme. Working in partnership with Aspire and YMCAfit, the centre will act as the training hub for the programme, with GLL/ Better offering placement opportunities at their various sites across London.
GLL National Communities Manager Colin Coughtrey said: “GLL supports InstructAbility because its provides excellent pathways to employment for disabled people and helps GLL ensure its workforce is diverse and representative of the communities we serve. The people on InstructAbility placements inspire and encourage their community to participate in healthy activities.” Any disabled people interested in joining the InstructAbility programme to become a qualified fitness professional, can find information and apply online at www.instructability. org.uk. The programme is free, thanks to funding form Sport England and leads to internationally recognised fitness qualifications.
Cut back on clutter with an all-in-one software solution to manage your gym.
Find out more about Aspire InstructAbility here: www.instructability.org.uk 42
• Membership Management & CRM • Member Self-Service Access • MemberMe+ - Branded Mobile App • Extensive Reporting • Front Desk Check-In • Billing & Payment Tracking • And so much more!
SEPTEMBER 2018 42
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PRE AND POSTSURGERY EXERCISE Ian Sherriff, aged 67, is Trafford Leisure’s Activity Referral expert, specialising in cancer rehabilitation at Sale Leisure Centre, in Greater Manchester I’m passionate about pre and post-surgery exercise regimes and overall good health in the over 60’s. People are living longer. Getting older doesn’t mean life is over. The leisure industry must engage with our ageing population. The universal pathway and referral programme that Trafford Leisure have developed with ERAS+ (Enhanced Recovery After Surgery+) and senior NHS healthcare professionals has been an eye opener for me, and has really changed my perspective on how leisure operators can support and help their local communities. I develop personalised exercise programmes for Trafford Leisure’s referral patients. When I meet with a new referral they are often nervous about coming to the gym and, due to their health issues, are often at quite a low point in their lives. I break down their preconceptions of what a gym is like and show them how positive exercise can be on your general health and mental stability. I use my age and my own medical history as an incentive for others rather than a barrier. 13 years ago I was diagnosed with prostate cancer and had a tumour growing on my kidney. My treatment included surgery as well as eight weeks radiotherapy. Post treatment I felt very flat. However, I found the exercise routine I already had in place gave me additional energy, lifted my mood and aided my recovery. At the time of diagnosis I naturally felt scared, but more than that, I felt the cancer and the treatment was out of my control. I found that exercise enabled me to take an active part in my recovery, it gave me some of the power back. I began to view the cancer as an opportunity to change my life for the better.
I went on to make a full recovery and have transformed my life since. I am now a fully trained physical trainer and a level four personal trainer. I practice what I teach! I had more health complications in January of this year when I had to have a knee replacement operation. I am 100% positive that my pre operation health and my post-surgery exercise speeded up my recovery. The day after surgery I was walking with a zimmer frame, the following day I was walking with crutches and I was discharged from hospital the next day. I was back working at Sale Leisure Centre, running classes and leading an active life within two months of the procedure. I felt and continue to feel fantastic. You have to prepare in advance for your own recovery. This pre and post-operative training saves lives, saves NHS beds and gets people back to work and back to an active life quicker. The combined approach that ERAS+ and Trafford Leisure have developed creates a healthcare patient partnership and allows the patient to take an active role in their recovery. The referral patients that I meet are often surprised the gym is full of ‘normal’ people... ‘people like me’. They tell me, I thought it would be full of fit 20 years olds in skin tight lycra. These preconceptions stop older people from taking that first step inside the gym. It is therefore so important that underrepresented groups are incorporated in both marketing campaigns and class timetabling. They must be made to feel welcome. Exercise gives us life and should last a lifetime. SEPTEMBER 2018 43
Number Crunching Cardio Chris Zaremba, our specialist on fitness for the over fifties, desmystifies the aerobic and anaerobic thresholds. There are many numeric values used in looking at the theory and physics behind cardio training. Terms often linked to some of these values are aerobic and anaerobic thresholds, phrases that are used frequently in cardiovascular training, by athletes trying to establish relevant heart rates for their own bodies. Despite frequent use, there is confusion about what these terms actually mean, and how this can be applied. In this article, I’ll try to de-mystify the subject. And although this article is targeted at those over 50, it can be of value to anyone looking to have a greater understanding of their cardio numbers and terminology. The first point is that the numbers vary from individual to individual, and there are many factors involved. It isn’t a simple matter of a heart rate number calculated as a set percentage of a theoretical maximum heart rate. The variables involves include age, weight, basal metabolic rate, exactly where on the body-type range someone lies (‘somatotyping’), aerobic capacity and probably 101 other variables I can’t think of right now. So any standard calculation will not produce an exact number that works for everyone. The second point is – even if we could solve the issue above – there are not set points for the changes involved at these thresholds. They are not exact points, just selected spots on a continuous graph curve. There is no graph that can be printed for which you can say ‘that line has a really distinct curve at that point, so that must be the anaerobic threshold’. Both thresholds are taken as being some points along that continuous graph curve. 44
Having covered myself with caveats, here are a few hard facts. As effort increases, more calories of energy are used by the body, or ‘burnt’. To be more precise, the number of calories burnt in any activity is more closely linked to the heart rate than the actual effort expended, so it’s more accurate to restate that previous sentence to say ‘As heart rate increases, more calories are burnt’. The practical questions about aerobic and anaerobic zones and related thresholds often concern the source of these calories – what fuel is being used by the body at what time. The aerobic energy system in the body is quite slow at producing energy, and is not used when considerable energy is required quickly. Aerobic energy is used for long, steadyduration activity and, typically, for a runner the marathon pace would be in this zone. Speaking is not difficult while in the aerobic zone. Training in this zone uses oxygen, and burns primarily fatty acids from the body as fuel in the process – this is why the aerobic zone is sometimes called the fat-burning zone. However, some measure of carbohydrates and muscle glycogen are also burnt. Training at 50% of your theoretical maximum heart rate (a term I’ll come to later) is usually well inside the aerobic zone. For a typical person – not that one really exists – training at this rate would burn 7 calories per minute, of which 90% are sourced by using fat as fuel – so 6.3 calories per minute of fat. For more intense activity, the body uses anaerobic energy system. This doesn’t require oxygen, unlike aerobic activity. Another characteristic is that anaerobic activity also builds up waste products in the muscles used, most notably lactic acid. Fat is still used as a fuel in anaerobic activity, but at
from fat typically still exceed those from glycogen, but not by much, as you can see by interpolating the top two rows of the table. The anaerobic threshold is some way into the anaerobic training zone, and is treated as being where there is a notable increase in lactic acid production. Again, it’s not a fixed percentage of anything, just a ‘notable increase’. I’ve seen some documentation which suggests that lactic acid levels increase smoothly as heart rate increases, and there’s no specific point when the direction of the curve changes upwards – so, again, choose your definition of ‘notable’. Many people choose 85% of their theoretical maximum heart rate to be in the anaerobic zone. When you train above your aerobic threshold but below your anaerobic threshold, the exercise should be hard but not uncomfortable. I’ve read that a change in breathing pace has been noted in some people while running – a doubling in rate from one breath every four to one every two steps. Speaking becomes more difficult, although complete sentences are still possible. A runner would probably be in this zone for much of a 5K race. And when you train above your anaerobic threshold, speaking becomes more difficult – a few words only at a time – and the breathing rate may accelerate further. This perhaps maps to less than a 1K distance for a runner in training. Find out more about Chris at www.fitnessoverfifty.co.uk a reducing proportion as a higher proportion of muscle glycogen is used. Although the proportion of fat used is less as the activity becomes more anaerobic, the actual amount of fat utilized increases, but at a much slower rate of increase. So at 95% of maximum heart rate, our nonexistent typical person would be burning 21 calories per minute, of which 35% are sourced from fat – 7.3 calories. These numbers are summarized in the table below – but please remember this is for a theoretical individual, I guarantee your numbers will differ. The key thing is to understand the trends in the numbers on the right as the left column changes: % Max HR
Total Cal/ Min
% Cal from fat
= Cal from fat
= Cal from carbs/ glycogen
So where do the thresholds come in? The aerobic threshold is considered to be the level of effort at which anaerobic energy starts to be a ‘significant part’ of energy production. Note that is not a specific percentage, just a significant part. Basically, you can define ‘significant part’. For many people, they treat this as being around 65% of their theoretical maximum heart rate. It is at this kind of area that the calories
Finally, a few words about theoretical maximum heart rates. The common calculation for this is 220-age. So for age 55, that makes 165 – giving 65% and 85% heart rates of 107 and 140 respectively. This 220-age calculation is full of those generalisations I mentioned earlier, and once again there are 101 variables not taken into account. There is a version devised by Karvonen which I have used for calculating the 65%/85% derived percentages which takes into account the resting heart rate as well as age. But even Karvonen still starts from that 220-age calculation as the theoretical maximum. An improvement is to start from your metabolic age rather than actual age. A number of the more advanced weighing scales can measure this – some of the ones that measure bodyfat percentage through bio-electrical impedance do this. But, as you can imagine, again it doesn’t take into account a large number of other variables. I’ve measured my metabolic age in this way, and it comes to 39. So using this as my input to the 220-age calculation, the 65% and 85% figures for me come to 118 and 154 – numbers which ‘feel right’ for me during exercise and enable me to meet the speech standards mentioned above. Without access to a device that calculates an estimate of metabolic age, your best option might be to gauge how old, on average, other people are that are of the same fitness level as you. So, if you are 50, but you think you have the fitness level of a typical 40 year-old, then you can use that lower number in your calculation of theoretical maximum heart rate. It is far from ideal, as it introduces one more variable that is ill-defined, but may give numbers that you are happy to live with. Having read all the above, it must be time for you to do some cardiovascular exercise – stop reading for a bit, and go and get that heart-rate up! SEPTEMBER 2018 45
AeDx Vp Ee Rr Ti eI SnI cNeG F E A T U R E
ABOUT AMANDA Gym Location: Industry experience: Members: Facility Size: Services Include:
GYM OWNER SPOTLIGHT We re-visited Escape Health and Fitness 6 months on to find out how Gym Owner Amanda Robinson has been getting on since taking on the Fit3D ProScanner.
6 months ago Amanda decided to become one of the first in the UK offering Fit3D 360 body scans to her members. Since launching Escape Fitness 15 years ago Amanda now hosts 750 members over her two-floor medium size facility and took on a ProScanner to retain, engage and track member results on their individual transformation journeys. Here’s how she’s been getting on…
Before 360 body scanning, how did you measure member results from working out? Okay really boring… we used weight scales, callipers and a tape measure. Each member was allocated an instructor who would hopefully repeat the measuring process every 6 to 8 weeks. The problem for us was the client never trusted the result, inaccuracies from the tape measure slipping and the client putting on muscle weight while losing fat both had a part to play. Its also a bit awkward.. some clients don’t like having manual measurements taken. Why did you decide to take on 360 body scanning? We took on a Fit3D ProScanner in Escape to differentiate the service we offer to member. We also had a problem with manual measurements being awkward and inaccurate leaving the client confused with if they were making any progress at all! As a medium sized gym the client experience is really important to us, everyone is moving to towards tech to re-engage members with their workout programs and the ProScanner is a great way of showcasing to members that their hard work is paying off! How many members use Fit3D within escape? 50%! We have about 350 people using the ProScanner monthly to track progress, they love it! How has the Fit3D ProScanner impacted your gym since taking it on? Motivation is key to any successful gym. Since the ProScanner arrived its gone through the roof! By getting members to take a scan when they sign up, they can see from all angles where they need to improve which has firstly increased sign ups but also... we’re not getting the same level of “3 month drop offs” we used to. One thing I would say is with 90% of people that take a scan… we change the way they work out! As we can now view shifts and tilts in the body using the ProScanner’s posture analysis, we can notice if people aren’t symmetrical and then alter their posture over time by changing the way they work out.
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Yorkshire 30 years 750 8,000 sqft Gym, free weights functional rea, two class studios, outdoor bootcamp, 360 body scanning
What do your members enjoy the most about using the ProScanner to track results? They all love the 360 visuals, it creates a load of motivation when they take their second scan a month down the line and see visual improvement which wouldn’t have been noticed in the mirror! How do you market Fit3D within the Gym? We simply have a video behind reception and a lightbox on the counter. Generally speaking its word of mouth inside the gym, everyone loves a good brag over their results that month! Also all the PT’s use the ProScanner so they even walk around the gym showing the results on their phones. How much do you charge to use the Fit3D ProScanner and have you seen a return on investment? Yes, for members we charge £19.99 per scan and for the non-member £35. We have around 50% of our members using the service every month, you do the math! What do you see as the one stand out benefit of 360 body scanning to a gym looking to take it on? Honestly... I can’t choose one. There’s many different benefits of using the ProScanner whether your looking to simply better the client experience, improve member retention, motivation, engagement the list goes on… but I have to say I love the fact members can now see that their hard work is paying off and where their headed on their transformation journey!
TO FIND OUT MORE ON HOW THE PROSCANNER CAN BE INTEGRATED INTO YOUR FACILITY, CONTACT FIT3D ON 01788 220456 OR TOBY@FIT3DLTD.CO.UK WHO CAN ARRANGE A CONVENIENT TIME FOR A DEMONSTRATION ON THE SYSTEM AND ITS CAPABILITIES.
THE MOST ACCURATE 360 BODY SCANNER IN THE INDUSTRY
The Fit3D ProScanner is designed to track any distinct body change. We do this by providing your members with a full body avatar to track visual change along with body composition metrics, full body measurements, an assessment of the userâ€™s fitness level and a full body posture report! Whether it be through the clients login at home or on the gyms own Fit3D software dashboardâ€Śall of these results can be compared over time to measure success!
Obtain a 360 body scan of your member to monitor body changes visually.
Gives your members an insight to their wellness based on body shape.
The ProScanner automatically calculates body composition metrics including body fat percentage, fat mass vs lean mass and more.
Compare multiple scans to view fundamental body changes.
Allow your members to order custom fit clothing based on their measurements.
It automatically gives the member a full body posture analysis.
For further information or to arrange a demonstration, contact our sales team on 01788 220456
SEPTEMBER 2018 47
‘Back to school’ tips for Gyms who aren’t identifying opportunities for change… Matt Gleed, Master Trainer and Education Specialist, talks building a successful gym. When you look at the fitness industry, and the broad range of facilities in the market, it really demonstrates that with the right opportunities and choices, any new start-up has the chance to compete. A lot of choices will depend on three big elements:
1. Financial budgets 2. Building setup 3. Target market The most important thing in any gyms success will be the people. Building a team of those who manage the processes and those that deliver to your customers. I move through 3-4 gyms a week, from the largest operators and the boutique specialists, through to the budget gyms and independent, stand-alone studios. Some of the most important decisions made can sometimes hinge on if you have the right personnel for the job. And I’m not just talking about your instructors, but also your front desk, your sales and marketing team all the way through to the people responsible for your social media. All these people influence customer touchpoints at some stage.
and support them to stay knowledgeable in what is happening within their workplace. Ensure they enjoy the work and treat them with respect. It’s a service industry that is secure in an upward growth position and with that comes many options for users to see new and exciting innovations, and they will ask your staff about them – so invest in your staff, and in turn you’ll be investing in your customers.
Workout routines and trends Ways of working out are getting segregated into many categories with some of the most popular remaining as weights, running, cycling and group exercise classes such as Les Mills or Yoga getting particular high followings. Recently, I do see more boxing focused workouts and barre classes getting a lot of attention. HIIT training and small group training workouts bring gym-floor classes to life and functional training equipment is finally being understood by members which all helps give people variety, whilst still having goal-focused workouts.
To make the right choices, over time you can learn from experience and things that did, or didn’t work in the past. But ultimately, you will probably not get the right balance between commercial decisions and member service right without the people involved all understanding the bigger picture, feeling engaged with the direction and empowered to help make change.
One area I think will become more popular is athletic performance workouts. With the amount of athletes and professional sports the public follow, more and more people will want to get to that higher level of fitness. Not only do images and videos of footballers and Olympic athletes give us great insights but soon those role models will look at ways to get financial gain too. Having the insight to run further, faster or harder and being able to change direction with acceleration and deceleration will become a vital edge for aspiring professionals but also an incredible workout for fitness enthusiasts too.
I’m a big believer in making sure that every member of staff gets great training and completely understands what the companies’ position of focus is. It’s important to ensure that staff understand the ethos and direction of the company,
It’s likely to come full circle for some members who want to do the strength training and conditioning for their sport but recognise the need for movement and recovery as they challenge their bodies to perform better. So, looking at the
and the rapport between staff and members is always going to be higher. I personally have seen an incredible range of service in gyms so thought I'd share a few common examples
Gym moments we all know happen, but make sure they aren’t at your club: 1, The reception staff continuing their conversation while you wait for them. Or worse, when they stop your question to answer the phone, saying “Sorry! I just need to get that.” 2, When members head into the gym with focus on what they are about to do and they find the monitor on the rower is broken or the bike has missing straps. 3, The labels on the dumbbell or weight stack aren’t there, or have rubbed off, so the only way for members to get an idea of weight is to lift it up like a suitcase before you go on holiday, guessing if it’s over or under the limit you can have. 4, Taking a rest from your HIIT workout and you look over to see a personal trainer standing behind their client checking their phone while miscounting them to 10-reps. timetable, think about the member experience you could offer and ensure your classes aren’t always the same type at the same time each day.
5, After your workout you head back to the locker to get your things, from ‘YOUR’ locker and yet there is always someone right next to where you want to get to, or left over rubbish.
Attitude and Communication If you are in the fitness industry it might be because you are a people person or into fitness as a participant. Perhaps you are looking to capitalise on the financial growth potential of the now estimated £5bn British fitness industry valuation. One thing all the above have in common is the service to people that is essential to success. How you deal with members or participants who come to your gym is really the most important thing. If you over promise and under deliver then you know what will happen. Having the right staff and the attitude to give great service, create the right environment and knowledge to support the members along their journey is key. It starts by choosing your approach from a scale of basic and no frills up to five star luxury. Then comes the communication to your staff. It is essential that the staff buy into the gyms philosophy and standards of working. I get to see a lot of different gyms and there is huge truth in ‘it’s the staff that make the gym what it is’. The attitude of friendly, knowledgeable and hardworking staff will get you further. A lot of direction should come from the management team in growing these soft skills such as communication, body language and work ethic. The decision making process during a day at work might not always be right, or involve every member of staff, but where possible drive direction as a team, empowering your staff and keeping them positively engaged. If you can give the choices to members of staff and they take ownership of those then your customers are likely to feel fewer frustrations from impersonalised experiences
Find out more about Matt Gleed: www.mattgleed.com SEPTEMBER 2018 49
What is the Electrical Muscle Stimulation phenomenon? Purchase the Miha Bodytec EMS Training on the Careers in Fitness Global platform direct. Careers in Fitness Global a UK distributor for Miha Bodytec Careers in Fitness Global Ltd are proud to support Miha Bodytec, helping to drive awareness of EMS training through our global training platform. We recognise the wealth of opportunities to reach trainers and operators alike, encouraging them to try out EMS and incorporate it into their business. By partnering with leading providers such as Miha Bodytec, we can bring the benefits of EMS to more people. So many celebrities, athletes and stars are adopting EMS training into their workout schedule Miha Bodytec can be purchased for use in gyms, at home, in a boutique studio, medical centre,
physiotherapy clinic, beauty clinic and more....... The Miha Bodytec EMS Training product can be purchased directly right here: https:// careersinfitnessltd.co.uk from Careers in Fitness Global through the Careers in Fitness Global App. From the ‘courses page’ you will see the products page bar at the top of the page. Just simply click on the courses page, then ‘products’ and on the buy now button click and enter your payment details. Here is a link to purchase the Miha Bodytec EMS system direct and in seconds on the Careers in Fitness Global App https://careersinfitnessltd.co.uk/ course/miha-bodytec/ As well as offering the Miha Bodytec EMS system for sale on the Careers in Fitness additionally we offer many qualifications, courses webinars and products
symptoms in similar neuromuscular cases. Being a specialist personal trainer, a Pilates and yoga instructor with my background and knowledge, I was able to help him. I thought to myself,this would be fantastic for many injuries, neuromuscular issues and muscle and core correction. With core correction, only specialists like myself can determine what is and what is not switching on. Then once we know this, with systems like ‘Miha’ we can achieve substantial progress, making our clients' lives' more comfortable. Muscles not activating correctly and bad posture can cause so many problems for the client. Not just aesthetically either, it can cause an underlying mass of issues. When addressed correctly with qualified specialists we can change people’s lives for the better.
Initially I was introduced to EMS training by Georg Vardai when we met at a business conference. Georg is also a very experienced fitness professional like myself, who said ‘Charlotte I will pop over and give you a demo’. “You will be amazed what this system can do”. Intrigued I agreed! Georg arrived with his silver suitcase and told me to go and get into an all in one outfit he handed to me. Well what can I say, it was absolutely fantastic, totally effective and took just 20 minutes from start to finish for the most exceptional workout! Once ‘wired up’ to the system I performed some exercises. Muscles felt activated and it was over so quickly. I certainly felt I had a serious workout and it focused in the exact areas. This I certainly felt during and following on from the training session! This type of training can prove difficult or even impossible with other training methods and all in a third of the time. From my many years of work as a specialist personal trainer, Pilates and yoga teacher I could absolutely see how this amazing system could go one step further than a fantastic workout. Benefiting clients from start to finish and way beyond, Miha Bodytec is an excellent tool for correction, activation and firing up muscles when working with injuries, rehabilitation and much more. We know how bad posture can have a negative impact on mental health as well as skeletal problems. Look out for future articles from me on EMS Training systems, courses and more as our collaboration develops further with Miha Bodytec. I have worked with many specialist subjects in neuromuscular areas alongside consultants and surgeons during my 25 years as a personal trainer pilates and yoga instructor. One client particularly sticks in my mind, being a 14 year old with a very serious illness. I immediately thought I wonder how this training could help manage 52
We here at CIF are extremely selective about the products we place on our platform. However, immediately we knew we had to have this product on the Careers in Fitness Global App for Miha Bodytec. Electrical Muscle Stimulation (EMS) training is a full body, 20 minute workout, which enables individuals to activate more muscle fibres than they would engage in a regular workout by combining a ‘free will contraction’ through exercise and an external EMS device. The technology is hugely popular in Germany and many other parts of Europe and is now emerging in the UK. As a result, it presents a huge opportunity for PTs and gym owners looking to take their business to the next level. Alongside the appropriate qualifications, PTs or gyms who invest in EMS training equipment, like Miha Bodytec, can use it to open up a huge range of potential clients. Because it can help people achieve a range of results, it is an effective form of training for a huge part of the population from the performance athlete to the sedentary. This is an especially interesting proposition when you consider 80% of the UK doesn’t have a gym membership. EMS Training can offer a myriad of results – everything from improved muscular definition, overall strength and cardiovascular efficiency. It is also a great method for rehabilitation work and exercising with elderly people that need to engage in low impact strength training due to Sarcopenia, especially those with lower back complaints. Sessions last only 20 minutes, whilst delivering an intensity level ideal for fast progress, making it perfect for individuals who are time-poor, yet results driven. Sessions are delivered in a one-on-one format, in either a studio or at the client’s own home, and trainers tailor workouts to individual goals. These aspects mean EMS can effectively bring training solutions to those who wouldn’t consider themselves regular gym-goers, yet want to work towards a fitness or aesthetic goal, in an enjoyable and motivating environment. The product can be purchased directly from us through the Careers in Fitness Global App on the products page. Here is a link to purchase https://careersinfitnessltd.co.uk/course/mihabodytec/ Look out for my future articles about EMS training.
Why weight? Should kids be resistance training? PT Academy’s David Parker Reports
It’s still a controversial subject: many parents, teachers – and even some sports coaches – still believe children should not do resistance training. However, when you look at the scientific evidence, the main argument against resistance training (that it places too much stress on growing muscles) and weightlifting activities is shown to be a misconception, as David Parker reports.
UK health and fitness clubs, which often restrict children’s access to the gym, particularly under the age of 14. This is a shame, as fitness facilities are in the perfect position to offer a safe and supervised environment.
Getting children active and engaged in a regular fitness programme helps make exercise a habitual part of adulthood. It also prepares children for the challenges of every-day life, from tough and tiring days at school to successful participation in sport, not to mention helping to avoid injury. Stamina, strength, balance and coordination are all important to your children’s growth and development and each requires a specific means of training. When it comes to developing your children’s strength and power, the benefits of resistance training and weightlifting activities extend far beyond just getting stronger.
Resistance training and weightlifting are excellent methods of developing strength and power. Unfortunately, they are often misunderstood – they are cloaked in dogma, fallacy and myth which have no bearing on the science behind resistance training and strength development in children. In the past, this has caused many parents, teachers and coaches to perceive resistance training and weightlifting activities as unsafe and, therefore, as an unsuitable exercise choice for their growing child. In fact, the scientific evidence suggests otherwise. Lifting weights can be a safe, effective and enjoyable way to exercise and offers multiple benefits. In my eight years’ experience of training children in gyms, not one child hasn’t enjoyed lifting weights or being in the gym environment, whatever their level of fitness.
It’s a myth that resistance training and weightlifting presents a danger to children and adolescents – a myth that continues, sadly, to be reinforced by the majority of
Forget the weightlifting stereotype
SEPTEMBER 2018 53
3. Sports performance Success in sport requires strength, power, speed, agility, quickness and stamina to deliver a great performance. Developing strength and power through lifting weights can be the difference between achieving gold and silver, scoring a goal or being tackled, serving an ace or losing the point, or setting off from the block first. It’s that extra burst of energy when the opponent is tiring, that powerful turn to fool the opposition or that sudden speed that leaves the others standing. Weightlifting provides the extra power in reserve that young athletes can employ when the pressure is on. Strength and power is absolutely essential to peak performance – I would go so far as to say that your child cannot reach their performance potential without it!
4. Injury prevention
Here are my top 5 reasons why your kids should lift weights. 1. Better health and a longer life Resistance training to increase strength offers children as young as six multiple health-related benefits. Unless you have just landed on planet earth from outer space, you can’t fail to hear about the prevalence of childhood obesity and the risks of being overweight; indeed, overweight and obese boys and girls are at a high risk of becoming overweight and obese adults. Alongside other sensible lifestyle choices, such as a healthy diet and regular physical activity, lifting weights favourably influences: • metabolism • insulin sensitivity • body fat levels • motor skills • muscle and bone health • psychosocial wellbeing. It is often thought that aerobic exercise should be prescribed to overweight and obese children. However, many children perceive it as boring, discomforting and, thus, hard to keep up. Resistance training and Weightlifting, on the other hand, matches the start-stop tendency of how children play by incorporating short periods of activity interspersed with brief rest periods between sets.
2. Greater self-esteem and confidence Resistance training can have a strong influence on a child’s emotional and psychological wellbeing. A properly supervised and progressed strength training programme is enjoyable and, importantly, tangible (you can easily see measurable results), which gives a sense of achievement. The results are a better self-image, selfesteem, increased confidence in one’s own ability and, generally, an overall better outlook on life. Weightlifting also gives overweight and obese children the chance to experience success and gain confidence in their ability to be physically active. 54
Lifting weights has, in the past, been thought to be injurious to the growing child. In fact, it’s completely the opposite. With declining levels of physical activity in children, bones, muscles and levels of coordination are not being fully developed for activities that put the body under increased levels of stress, especially during sports practice and competition, thus increasing the risk of injury. This is where lifting weights can help. Although there is no one combination of strength exercises that has been proven to optimally prevent injury, a multifaceted approach to strengthening muscles, tendons, bones and improving coordination is key to injury reduction.
5. A skill for life Jumping, landing and lifting are all key skills, not just for the gym or in sport, but for life. Many aspects of strength training are applicable to life, such as goal setting, time keeping and environment etiquette, plus being able to follow instruction, help others when needed and be responsible for your own actions. Exposure to a supervised and properly progressed strength training programme develops discipline which can be carried over into adulthood. If a child regularly participates in physical activity, they will be more likely to remain active as an adult and continue to reap the benefits of exercise and enjoy a better quality of life.
Resistance training is safe, fun and effective
Juniors in the gym
Lifting weights is good for kids. The world’s three largest strength and conditioning associations, the National Strength and Conditioning Association (NSCA), the Australian Strength and Conditioning Association (ASCA) and the United Kingdom Strength and Conditioning Association (UKSCA), have released position statements highlighting that properly supervised and progressed weight training programmes benefit children’s strength development, health and sporting potential. Each organisation states that the overriding factor as to whether a child should start to lift weights depends on their ability to follow instruction and learn the basics of good lifting technique from a professional.
At imove Training I have been involved in training children as young as eight for almost 13 years and our most popular programme is Junior Strength Training. The sessions include how to warm up and lift weight, primarily using barbells, weight plates and collars – yes, the stuff you would normally find in any freeweight area of the gym. Health and fitness clubs and gyms are in a prime position to offer resistance training to children. It’s unfortunate that most fitness clubs do not allow children under the age of 14 to participate. From a business point of view, the opportunity is there to add value to family memberships and retain members. With a little planning and equipment modification and proper qualified supervision, children can successfully exercise in an environment that is normally the domain of adults.
Resistance training and weightlifting may once have been a controversial choice for gym operators, owners and parents looking for ways to increase their children’s strength and power, but now it is recognised as a safe and fun way to ensure children are leading a healthy lifestyle and preparing properly for the rigours of sport.
The health benefits of resistance training far outweigh the potential risks, especially in today’s society where childhood obesity continues to rise. From my own experience of training children and adolescents, I have never seen resistance training have a detrimental effect on body structure, rate of injury or performance in sport. In fact, it’s quite the opposite.
www.ptacademy.com David Parker is the Director of Operations Director at the PT Academy. He is also the founder of IMOVE in Swindon where for the past thirteen years he has delivered a youth physical development programme to children and youth sports clubs to optimise their health, performance potential for sport, and strength and stamina for every-day challenges. He can be contacted at email@example.com or, for further information, visit www.facebook.com/imovetraining SEPTEMBER 2018 55
Let's Talk: Continuing Professional Development Making Continuing Professional Development a requirement rather than a choice could open up a host of opportunities for the sector, says Brad Tucker, Vice President & General Manager of Premier Global NASM. The world is changing rapidly, the needs of clients requiring the services of personal trainers are ever more demanding and with new research emerging all the time, it is imperative that fitness professionals continue their education. Continuing Professional Development (CPD) is a journey, not a destination, and itâ€™s something that we should all embrace to elevate the credibility of our sector. In the USA, fitness staff are required to maintain their CPD if they want to be insurable as well as employable. They have to re-certify with the organisation where they completed their training and earned their certificate. Most training organisations have a two-year recertification cycle, meaning that fitness professionals must complete a specified amount of CPD hours every two years in order to re-certify. This is most commonly 10 hours of CPD every calendar year or 20 hours of CPD every recertification cycle. Fitness staff who do not meet the requirements for recertification or fail to go through the process to recertify, will lose their certification status altogether and will be forced to retrain and recertify. The system is enforced by the organisations which award the certifications; they hold the records to show if the professional fulfilled the requirements during their recertification cycle to maintain their certification status. Certification bodies and training providers work together 56
with employers to validate and verify the credentials of staff to ensure that employers are employing professionals who are up to date with their certification status. The system has been in place in the USA for as long as most training organisations have been trading and means that the majority of fitness professionals are committed to ongoing education. There are of course a small percentage of individuals who donâ€™t maintain CPD and are therefore operating without a current certification, which puts them at significantly higher risk that others because they cannot get insurance. It also limits their employment opportunities â€“ few operators are willing to take on the risk of employing a fitness professional who has lost their certification.
Increasing our credibility as a sector Here in the UK, the system is different. While CPD is very much encouraged and is even a necessity for membership of the sectorâ€™s chartered institute (CIMSPA) and some employers, it largely remains a choice. How much better off would the UK fitness sector be, including the professionals themselves, if we made CPD a requirement? Personally, I believe it would open up a
lot of opportunities for industry collaboration, sharing of knowledge and the development of best practice as training providers, awarding bodies, employers, fitness professionals align themselves together. The biggest benefit for the industry overall is that it positions us as a credible profession. Almost every other allied health profession that requires technical training insists that their professionals complete CPD to enhance their knowledge and skills after initial qualification. This communicates to the general public that health and safety is important and gives confidence to consumers. Fitness professionals benefit by gaining additional knowledge and skills that can enhance the quality and quantity of services they provide to clients. This makes them more marketable, allows them to work with more clients and even specialise in niche clientele. This in turn provides greater opportunities to generate more income over the course of their careers. Making CPD a requirement rather than a choice gives employers peace of mind. They know their staff are continuing to train and develop their skills, which aids staff development, career progression and helps employers to expand their service offerings. It also ensures employers are protected from the potential risk of employing a trainer whose qualification SEPTEMBER 2018
has lapsed. Lastly, if done strategically, it can allow employers to differentiate themselves and their staff from other brands by focusing on their USPs to serve their customer base and drive member engagement and retention.
An opportunity to specialise
Lastly, nutrition is a growing area of interest for the general public and the fitness industry. The NASM Fitness Nutrition Specialist provides research-based information and strategies about nutrition that can enhance the knowledge and skills of fitness professionals in this critical area, while improving the quality of service they can provide to their clients.
and skills around movement impairments and inefficiencies
We are surrounded by change. Fitness professionals can’t afford to stand still and assume they don’t need to continue their education. CPD needs to be embraced by fitness professionals and the sector as a whole if we are to have greater impact and influence in the healthcare sector, build confidence and trust among consumers and become a stronger sector in the long run.
to prevent injury in clients. It helps to bridge the gap between
It’s interesting to look at where fitness professionals are choosing to focus their CPD. As we move to a more holistic approach to health and wellness, it’s no surprise to see that one of our most popular CPD courses is the NASM Corrective Exercise Specialist. This advanced course develops knowledge
fitness and other healthcare disciplines, providing opportunities for fitness professionals to develop their network with other professionals and expand their services. Another popular course is the NASM Performance Enhancement Specialist. Given the influence of CrossFit, High Intensity Interval Training and obstacle course races like Tough Mudder, increasing and maximising performance is a hot and trending area for both fitness professionals and fitness enthusiasts alike. The NASM PES provides a proven system of performance training utilising NASM’s proprietary Optimum Performance Training™ Model, teaching fitness professionals how to develop effective programming to maximize performance and reduce risk of injury.
"Continuing Professional Development (CPD) is a journey, not a destination and it’s something that we should all embrace"
Appointments A round-up of industry movers and shakers
XERCISE4LESS ANNOUNCE APPOINTMENT OF NEW CEO
Award-winning national gym operator Xercise4Less has today unveiled Peter Wright as its new Chief Executive Officer, replacing the outgoing Simon Tutt. Wright joins Xercise4Less from Mars Sportif - one of the leading health club operators in Turkey – where, since 2013, he has helped to grow the business from 6 to 86 clubs. Prior to that, Wright was CEO of Body Masters fitness chain in Saudi Arabia and he has also served as COO at Virgin Active – managing the re-branding and business turnaround of the 90 club Health & Racquet chain. Wright brings with him over 25 years’ experience in the health and fitness industry working with highly structured organisations - specialising in multi-site operations, commercial strategy, private equity and acquisition. Since opening the doors of the first Xercise4Less gym in 2009, the company has worked to revolutionize the fitness
industry and has grown to become one of the largest value brand fitness clubs in the United Kingdom, in terms of membership and facility size. The company now has over 300,000 members – 30% of which have never previously been members of health clubs. Jon Wright, Founder, commented: “I would like to take this opportunity to thank Simon for all his contributions to the business. Peter joins at a very exciting time and I’m fully confident he can take Xercise4Less to the next level of growth and deliver on our aggressive expansion plans.” Peter Wright, CEO, added: “I am very excited to be joining Xercise4Less at such an exciting point in its journey, and look forward to working with the team to help grow the business to its full potential.” Xercise4Less, which currently operates 52 clubs nationwide, is set to open up to 10 gyms by the end of 2018 and a further 40 over the following two years, meaning that there will be 100 gyms across the entire estate by the end of 2020.
www.xercise4less.co.uk SEPTEMBER 2018 59
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