ISSUE 003 SUMMER 2015
12 FAVOURITE RECIPES 16 TRX WORKOUT 23 HEAD TO HEAD
Healthy eating doesn’t have to be boring Suspension training exercises at home or outdoors Star Trac’s Blade Ion versus the Wattbike
TRAINING TIPS BRIDE & GROOM WORKOUTS
PRODUCT REVIEWS PROJECT SHOWCASE TRIED AND TESTED BY US FOR YOU
THE BEST OF THIS YEAR’S PROJECTS
aDVANCED FOOTBALL TRAINING PROGRAMME Focused on developing and enhancing skill levels through advanced training practises, small sided games and tournaments.
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ALL DAYS 9AM-3pm current dates available online
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current dates available online ALL DAYS 9am-3pm
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Focused on developing and enhancing skill levels through participating in various gymnastics disciplines such as trampoline, acro and vault.
0800 028 0198 m8coaching.co.uk firstname.lastname@example.org @m8coaching
£20 £30 PER DAY 2 DAYS
SPECIALISED GYMNASTIC PROGRAMME
08 06 News
An overview of our latest news and events from our Northern and Southern branches.
08 Top Tips to look amazing for your wedding and honeymoon Bride & Groom workouts.
Healthy eating doesn’t have to be boring with this selection of delicious recipes to help boost your training.
12 Food Nation
Why we should stock up on nuts and seeds.
13 Success stories
A look at some of the fantastic results achieved by motive8 trainers and their hardworking clients.
14 Gym & Spa montage
A visual showcase of Berkeley Homes’ One Tower Bridge.
16 Tried and tested
Spa products put through their paces by the motive8 team!
18 Full Body Home and Park TRX Workout
The TRX is a popular tool for the complete gym, home or park based workout
19 Best of the coaching department 2014/15
Over the past year we have expanded our provision to include academies, squads and holiday camps.
20 Student gym montage
Highlights from several installations recently completed for Greystar Student Living.
22 A day in the life
We talk to motive8’s Head of Operations, Omar White, and discover what his day can look like.
23 Head to head
Star Trac Blade Ion vs Wattbike: great pieces of equipment that enable home or gym-based training to improve sport & performance.
24 Swimming pools & spas
Alongside our turnkey gym design service, we also design and deliver a range of beautiful pool and spa experiences.
26 First look
Discover how pole and aerial fitness can help you get the bikini body you’ve always dreamed of.
SUMMER 2015 M8: LIFE 3
ISSUE 003 SUMMER 2015 PUBLISHER
motive8 Limited EDITOR
Kimberley Mead ART DIRECTOR
Paul Godfrey GUEST CONTRIBUTORS
motive8 is committed to delivering the highest quality bespoke health and ﬁtness solutions to our customers. We hope that through our magazine our team of experts can share their knowledge and passion to help inspire you to embrace a healthy and happy lifestyle.
James Sadler & Layla Smith. PRODUCTION
Layla Smith, Kimberley Mead PRINTING
Totum Print Solutions COVER IMAGE
s Summer finally begins to peak around the corner, with it comes the promise of better weather, well-earned summer holidays, BBQ’s and the chance to spend more time in the great outdoors. With this in mind, our latest issue is packed full of more great tips on how to look and feel fabulous this summer. We have a fantastic Bride and Groom workout special, news on the launch of our new personal training CPD division, inspirational success stories, healthy, tasty recipes plus reviews of some of the team’s favourite pamper products as used in our spas. We also showcase another selection of our latest projects including a look at some of the beautiful pools and spas that we are designing and installing nationwide. I hope that you enjoy this issue of M8:Life and that, even if you don’t get the chance to do much exercise outside this summer, you can at least sit back and watch the amazing event that is the Rugby World Cup - come on England! Nick Sadler, motive8 Managing Director
Aylia Chris Hamilton-Bannis Baird
4 M8: LIFE SUMMER 2015
HOME GYMS Workout in the comfort of your own home
for a free consultation
SUMMER 2015 M8: LIFE 5
An overview of our latest news and events from our Northern and Southern branches.
motive8 Becomes Time Trial Sponsor for the NSPCC Tour of England 2015 Having already taken part in the 2014 NSPCC Tour of Yorkshire, motive8 is returning in 2015 as the official time trial sponsor of the NSPCC Tours of the South East, Yorkshire and the Cotswolds. Each tour will feature a flat timed section of between one to two miles, a new addition to the series in 2015 after feedback from riders in
2014 who were after an alternative to the timed hill climbs. motive8 Managing Director, Nick Sadler, said of the series: “Having already ridden and experienced one of the events last year we were keen to get more involved this time round as we know the professional experience the rides provide. “As well as sponsoring the TT part of the event, we will be riding all of the events this year. Hopefully the flat won’t hurt as much as the uphill.” Richard King, Ride2Raise Director, added: “We’re really pleased to have motive8 on-board this year after seeing how much they enjoyed their event last year. The TT sections will add yet another element to the overall experience of the weekend and we’re excited to see how the riders get on with this.”
IHRSA 2015 - Boost of Energy from California
motive8’s Managing Director, Nick Sadler, recently visited IHRSA 2015 in California. Here is his take on the show. “IHRSA (International Health, Racquet & Sportsclub Association) is the trade association serving the global health club and fitness industry and each year America is host to the representative trade show. We are now regular visitors to the IHRSA expo and see it as a great opportunity to see what each manufacturer has been developing and which new products are being launched. Since many colleagues also view it as an important date for their diaries, it’s also a great opportunity to meet and catch up
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with senior people from a wide range of our suppliers. To make the most of our time there, we pre-planned meetings with Octane, Technogym, Life Fitness, Star Trac and other smaller companies with more niche products. We had many highlights this year, but the Technogym after show party was memorable and great fun - it was good to spend social time with directors from various suppliers, away from gyms and boardrooms! It’s a huge show, with all brands competing for your time and attention. The new Octane products look great and the Technogym software and Power Rack spring to mind as stand out items. In terms of trends, there is a continued focus on functional training. The show has great buzz and I love California, so very energised! I came back with a refreshed motivation for the industry (after a short spell of jet lag!).”
motive8’s fi rst tour will be the NSPCC Tour of the South East on 6-7 June, followed by the NSPCC Tour of Yorkshire on 20-21 June and fi nishing with the NSPCC Tour of the Cotswolds on 4-5 July. For more information on any of the tours, or to enter, visit tourofengland.co.uk.
The Making of the Gym & Spa Video
James Meurer, from Nicely Wrapped Films, shooting on-location at One Tower Bridge, where we are contracted to fully manage the Gym & Spa facility.
To complement the new M8 Gym & Spa website, we have created a film to promote our services within the residential sector. As leaders in this field, we wanted to showcase our team and highlight historical The US (especially California) is definitely ahead of the UK in its thinking, and visiting new sites in LA always gives me great ideas for our projects. If I could bring two things back with me, it would be the overwhelming positive energy and sunshine. (And maybe also my rental car, as pictured!)
projects. With the expertise of Nicely Wrapped Films, we have produced a fast-paced film that can be shared with potential customers and suppliers to give them a taster of what we have to offer.
motive8 launches new CPD Division
2015 saw the launch of another branch of motive8 - motive8 CPD. This new division provides training courses for Personal Trainers and Fitness Instructors to enable them to develop their qualifications and knowledge in certain areas of fitness training.
The brain child behind the content for the courses is motive8’s Master Trainer, Chris Baird. What Chris doesn’t know about sport and fitness is not worth knowing…..if Chris isn’t training his PT clients or writing a new course, you can guarantee he is sat with his head in a book
developing his knowledge. The first two courses launched this year were Running Conditioning & Biomechanics and Advanced Weight Training. Both courses are held at our training venues in Leeds, with plans to expand to London and the Midlands later this year.
We have a Pre & Post Natal Course in the pipeline and many other workshops for PT’s to attend. Our ultimate goal is produce our own Level 3 course which will enable Fitness Instructors to become qualified Personal Trainers. The first courses we have run received a
great reception, with everyone raving about Chris’ knowledge and enthusiasm for the topics and all learners eager to put their new found skills and knowledge into practice with their personal training clients. For more information, visit www.m8cpd.co.uk
motive8 North Update Things are in full flow at motive8 North. We have a new member of the motive8 north team, Ieuan Cranswick, taking the total number of trainers to five. Ieuan brings another element to the motive8 North team; not only is he an amazing
Personal Trainer but he is also a Sports Therapist so it is great to be able to refer any clients to him. In the last couple of months we have launched some new products at motive8 North - Postural Assessments,
Nutritional Consultations and our Do It In 12 guaranteed results package. These packages show how much the team and company have evolved, not just offering Personal Training but a wider range of services to help people improve their health and
wellbeing. July 2015 will be our 4th birthday - when we look back at what we have achieved as a business and what our clients have achieved personally it is phenomenal……we can’t wait for the next 4 years!
SUMMER 2015 M8: LIFE 7
Top Tips to look amazing for your wedding and honeymoon What are you going to do to get in shape for the big day? If your plan sounds something like this then you may want to read on.... “wait until 5 weeks before your wedding day and do some panic runs in a last ditch eﬀort to loose that last bit of weight”
We hate to break it to you but this isn’t going to cut it, especially if you want to look the part of the blushing bride or dashing groom.
GROOM WORKOUT Here is a 6 week program to widen your shoulders and slim your middle, ready for the big day and also your honeymoon. Instructions: You need to do all 3 workouts (1,2 and 3) each week for 6 weeks solid. Workout 1: A1. Back Squat 3 sets 15 reps (rest 45s) A2. Incline Bench Press 3 sets 15 reps (rest 45s) A3. Pronated Grip Bent Over rows 3 sets 15 reps (rest 45s) B1. Romanian Deadlift 3 sets 15 reps (rest 45s) B2. Dumbbell lateral raise 3 sets 15 reps (rest 45s) B3. Barbell Hack Squat 3 sets 15 reps (rest 45s) C1. Seated incline supinated dumbbell curls 3 sets 15 reps (rest 30s) C2. Dumbbell French press 10 degree incline 3 sets 15 reps (rest 30s) Workout 2: Cardiovascular method of your choice, rowing or sprinting works very well A1. Max eﬀort Sprint 30s (walk 90s) Repeat x10 Workout 3: A1. Back Squat 3 sets 10 reps (rest 60s) A2. Decline Bench Press 3 sets 10 reps (rest 60s) B1. Walking Barbell lunges 3 sets 20 reps (rest 60s) B2. Neutral grip pull ups 3 sets 10 reps (rest 60s) C1. Seated incline hammer grip dumbbell curls 3 sets 10 reps (rest 30s) C2. Close grip bench press 10 degree incline 3 sets 10 reps (rest 30s)
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BRIDE WORKOUT Warm Up - Begin your session with a five-minute warm up on the rowing machine or cross trainer, gradually increasing the intensity throughout the five minutes until you are slightly out of breath. Interval Training - Perform 20 minutes of interval training as per the advice above. Work as hard as you can! Resistance Training - Perform the following exercises 10-12 times (10-12 repetitions) and then move onto the next exercise. Beginners should perform the circuit two times or, if you are more accustomed to exercise, repeat the circuit three times. To enhance the fat burning potential of the workout, aim to move from exercise to exercise as quickly as possible. If needed, rest for 30-60 seconds at the end of each full circuit. You should use a weight where you can really feel the burn by rep 10-12. If you get to 12 repetitions and you can continue, then increase your weight (we promise you will not get big muscles!). A. Incline Chest Press - This exercise will help to tone the chest, shoulders and back of the arms (bingo wings aka triceps). B. Squats and Shoulder Press - This exercise has double the results - toning the thighs and butt for your bikini in addition to shaping the shoulders and back of the arms for your dress. C. Arm Rows - An amazing exercise for toning the upper back, shoulders and biceps. Great if you are wearing a strapless dress. D. Walking Lunges - One of our favourite exercises for toning the legs and butt. E. Tricep Extensions - A simple exercise to banish those bingo wings! F. Lunges and Bicep Curls - Another exercise with double the resultsâ€Ś toned legs and shapely upper arms. G. Press Ups - A great all-rounder for the upper body to tone the chest and backs of arms. Great for those strapless numbers! H. Wide Squat and Upright Row - Hit the inner thighs and glutes plus upper back with this exercise. I. Plank - Builds isometric strength to help sculpt your waistline and improve your posture. J. Ab Cycles - Excellent exercise for building core strength and toning your thighs. You could perform this workout at the gym, or provided you have your own dumbbells, you could perform this at home.
SUMMER 2015 M8: LIFE 9
Food Nation Recipes
These colourful and nutritious dishes are inspired by the Mediterranean and MiddleEastern regions, and are incredibly easy to make. The recipes use a variety of fresh herbs, nuts and seeds and are great as meze/sharing plates or as side dishes.
Feta, Herb and Pistachio Dip
Quick, easy and delicious! Pistachios are rich in vitamin B6, important for keeping hormones balanced and healthy. This dip is also delicious spread on hot toast and topped with smoked salmon and a little squeeze of lemon or lime. Serves: 3 adults as part of a sharing plate Preparation Time: 10 - 15 minutes For this recipe you will needâ€Ś 100g feta cheese, reserve a little to scatter over the top Handful of fresh mixed herbs such as coriander, dill, mint and parsley 30g shelled pistachio nuts, reserve a few to scatter over the top 25mls extra virgin olive oil 1 chilli (red or green) 1 tbsp of Greek yogurt 1 small clove of garlic, peeled and minced Zest and juice of 1 lemon or lime
Beetroot & Greek Yogurt Dip
This fresh and vibrant dip goes beautifully with the lamb pattie recipe and warm flatbreads. Beetroot is an earthy root vegetable rich in fibre and packed with powerful antioxidants and folic acid. Eating it regularly can help cleanse the liver, help prevent heart disease and has been attributed to suppressing some types of cancer. Serves: 3 adults as part of a sharing plate Preparation and Cooking Time: 40 minutes For this recipe you will needâ€Ś 400g of raw, unprepared beetroot (or if you are pushed for time you can usually buy vacuum packs of cooked beetroot) 1 small garlic clove, crushed 1 tbsp of extra virgin olive oil 2 tbsp of Greek yogurt 1 tbsp of red or white wine vinegar
Sea salt and freshly ground pepper to season Half a handful of fresh coriander, finely chopped Half a handful of fresh mint, finely chopped Half a handful of seeds such as sunflower and pumpkin A few coarsely chopped walnuts or hazelnuts
How to make it 1 Rinse the raw beetroot, place in a pan and cover with cold water. Bring to the boil and cook for approximately 35 minutes or until tender - when a knife slides through it quite easily. Drain and leave the beetroot to go cool. 2 Once cool peel the beetroot and place in a food processor and blend for about 5 seconds. It is important not to over blend as you want to keep some texture. 3 Transfer to bowl and add the garlic, yogurt, olive oil, vinegar and the majority of the coriander. Season with a little salt and pepper and mix well. Place into a bowl and scatter the nuts, seeds and remaining coriander on top and dress with a little extra virgin olive oil.
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How to make it 1 Use a food processor to finely blitz the pistachios, chilli and olive oil. Then add the remaining ingredients and blitz for a further 20 seconds or so, until you have a rustic texture. Feta cheese can be quite salty so it is unlikely you will need to add any salt. 2 Place the dip into a bowl and scatter the remaining cheese and pistachios and top with a little extra virgin olive oil.
Roasted Carrots, Lemon and Mint
Another quick and easy recipe packed with flavour. Roasting carrots at a high temperature until caramelised and tender-crisp intensifies their flavour, preserves the nutrients and brings out their natural sweetness. The addition of lemon, fresh chopped mint and sesame seeds take this simple dish to another level. Serves: 3 adults as part of a sharing plate Preparation and Cooking Time: 25 minutes For this recipe you will needâ€Ś 400g carrots peeled and quartered lengthways 1 tbsp olive oil 1 lemon (juice and zest) Handful of fresh mint leaves, roughly chopped 2 tsp sesame seeds Salt and pepper to season How to make it 1 Heat the oven to 200C/Gas 6. Combine the carrots, olive oil and a pinch of salt and pepper, lay out on a roasting dish and place in the oven. 2 Stir once mid-way through cooking until nicely caramelised and tender, they should take approximately 20 - 25 minutes depending on the thickness of your carrots. 3 Dress the carrots with the lemon zest and juice, the sesame seeds, chopped fresh mint and a little more pepper. Combine well and serve either hot or cold.
Lamb and Pine Nut Patties These patties are fantastic for the barbecue or work just as well pan-fried or oven baked. Feel free to make into larger patties, meatballs or elongated kebabs if you prefer. Lamb can form an important part of a balanced diet as it is a great source of protein which is essential for the growth and repair of your body. Makes 16 patties: (enough for 4 adults) Preparation and Cooking Time: 25 minutes For this recipe you will needâ€Ś 350g minced British lamb (from your local butcher if possible, minced shoulder is ideal) 1 small red onion, finely chopped (use a blender if you wish) 1 tsp cinnamon 1 tsp allspice 1 tsp dried chilli flakes (or fresh red chilli if you prefer) 2 tsp freshly ground pepper 1 tsp sea salt 1/4 tsp freshly grated nutmeg 30g lightly toasted pine nuts, roughly chopped Small handful of finely chopped mint Small handful of finely chopped parsley Tiny amount of sunflower or olive oil to grease your frying pan How to make it 1 Place all the ingredients, except the oil, into a large mixing bowl. Use your hands to pummel everything together so everything is evenly distributed, this should only take you a minute or so.
2 Use your hands to roll a small handful of the mixture into the size of a golf ball before pressing down into a small pattie shape. Place your prepared patties onto a large plate or baking sheet. 3 Grease your pan with a small amount of oil and place over a medium heat. Depending on the size of your pan, fry 5 or 6 patties at a time (try not to overcrowd the pan). Only flip the pattie when you can see a golden brown crust forming on the underside. The key is not fiddle and poke your
pattie too much otherwise they will fall apart! 4 Brown on both sides and cook through to your liking before transferring to an ovenproof dish. You can keep the cooked patties warm in the oven while you finish cooking the remaining mixture. 5 These patties work well with any of the other recipes in this article. You could also try them with some wilted spring greens, some freshly made hummus and a dollop of fiery hot home-made harissa, delicious!
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Why we should stock up on nuts and seeds Nuts and seeds are an amazing way to keep us happy and healthy when incorporated into a balanced diet. Not only a great source of protein, fibre, ‘heart-healthy’ fats and essential micronutrients but, they’re super tasty and provide texture and crunch that your meals might be missing. With pretty much every nutrient being available in nuts and seeds, there is a whole host of goodness in just a small handful, but the key is to ‘pick-n-mix’ your favourites! Packed with protein One of the main reasons we love our nuts and seeds so much is because they are packed full of protein. A diet rich in protein means a body that has the ability to grow and repair muscle well. Nuts and seeds fit into the protein section of the UK’s Eat Well plate, which should be contributing to around 1/3 of everyone’s overall food intake to ensure a well balanced diet. As they’re high in protein, nuts and seeds
should be an essential part of people’s diets who might otherwise struggle to get protein from other sources, such as people living a vegetarian lifestyle. ‘Good For Us’ Fats In the past, nuts have had a bad reputation because of their high fat content however the majority of these are essential fats and those that we need to be eating every day as our body can’t make them! These ‘heart-healthy’ fats are all the unsaturated and essential fatty acids, like Omega-3, that help your body to absorb and utilise nutrients, nourish your red blood cells and fight excess inflammation. Everything we eat will have some ‘good’ and some ‘bad’ fat but making sure you choose the right ones is what keeps your health on track. Take a look at which nuts are lower and higher in saturated fat. Think about eating the lower saturated fat nuts and seeds more often than the high ‘sat-fat’ ones.
A QUICK BREAKDOWN OF OUR FAVOURITE NUTS AND SEEDS Pistachio nut The pistachio originates in the mountains of West Asia and, unlike other nuts, contains almost ALL the nutrients needed by the body. A great source of anti-oxidants including vitamin E that can slow down the aging process. Potassium found in pistachios is an important mineral with lots of functions for the body as an electrolyte, including being responsible for making your muscles contract. Approximately 140 kcal and 5g of protein per serving. Hazelnuts Great for people who may be concerned with heart problems and conditions such as Parkinsons as it’s full to the brim of vitamins including A, B-1, B-2, B-6 and antioxidants Vitamin C and E. This nut is one of the lowest in saturated fats and so make a great one to snack on regularly. Approximately 163 kcal and 3.8g of protein per serving Pine nuts Although given a ‘nut’ name this is actually a seed from the Pine tree and great toasted to give a nice crunch to a dish with a creamy flavour. Pine nuts are used in the production of pesto and although are on the higher end
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in terms of calories they are full of our ‘heart healthy’ monounsaturated fats. Great for keeping cholesterol in check by reducing the bad and increasing the good cholesterol levels in blood. Approximately 168kcal and 3.5g of protein per serving Sesame seeds Sesame seeds are one of the first ever seeds to be pressed for oil and the main ingredient in Tahini paste, commonly recognised for use in dips such as Hummus. Sesamin is the nutrient found in sesame seeds, which works in the body to protect the liver from damage. Another great source of protein as well as Magnesium and Calcium that work together to keep our bones and teeth strong. Approximately 143kcal and 4.5g of protein per serving Other great seeds There are tonnes of seeds that we can eat as snacks or add to our dishes including Sunflower seeds, Pumpkin seeds and more flavoursome seeds such as those from Fennel plants. Choose breads topped with seeds to get these into your diet easily, or why not make your own breads and incorporate them into the dough.
SATURATED FAT (per 25g serving) Chestnuts 0.1g Sunflower seeds 0.9g Almonds 1.0g Hazelnuts 1.2g Pine nuts 1.3g Pistachio nuts 1.4g Walnuts 1.5g Pecan nuts 1.6g Sesame seeds 1.8g Peanuts 1.8g Pumpkin seeds 2.2g Cashew nuts 2.3g Macadamia nuts 3.0g Brazil nuts 3.8g Keeping you feeling full Fibre is a type of carbohydrate that doesn’t break down in your body and so helps your digestive tract stay healthy. Not only that but fibre slows down the rate of digestion and leaves you feeling fuller for longer. All nuts and seeds are full of fibre and so a really great way to make sure your dishes have a low G.I. level, meaning the energy from food is released slowly. Get the right portion size You don’t need very many nuts or seeds to give you all the health benefits that they offer. The high fat content means these healthy snacks come with lots of energy and therefore lots of calories so it’s super important to get your portion size correct. A sensible portion of nuts and seeds is 25-30g. Depending on the ones you choose this is a couple of tbsps, or even 1 tbsp of the smaller seeds. OUR KING OF NUTS Our ‘King of Nuts’ has to be the walnut with its fantastic health properties! This nut has been named one of the world’s Superfoods. The walnut has the highest antioxidant activity over any other nut whilst also being rich in Omega-3, the essential fatty acid otherwise found in oily fish. A serving of this nut will give you around 163 kilo-calories of energy, plenty of fibre and, amongst others, vitamin B6 that plays a vital role in disease prevention. A definite winner in the nut world, although be careful as 90% of this nut’s anti-oxidants are in the skin which is often removed because of it’s bitter taste.
NUTRITION SUCCESS STORIES
PT SUCCESS STORIES
Personal Training Success Stories A look at some of the fantastic results achieved by motive8 trainers and their hard-working clients. Many of our personal training success stories often focus on the amazing amount of weight, body fat and inches our clients have lost. After all, this is what many of our clients come to us to achieve. Whilst
Trained by Jenny Cromack In April 2015, one of my client’s, Joe O’Shea, absolutely smashed his first marathon (Manchester Marathon) in a time of 3:07:29. To say I am proud of him is an understatement. I have trained Joe for a few of years now. When we first met his goals were to improve his physique, improve his running times and ultimately complete a marathon. As Joe was already into running, we focused on improving his run times first. Joe is a very natural, talented runner and his 10k times massively improved. However, over time, Joe wanted to focus more on his physique so we changed his training. The endurance sessions required to improve his running times didn’t really complement the athletic look Joe was after, so
it is great to recognise these achievements, exercise shouldn’t just be about weight loss it should be about achieving fitness goals or simply just feeling better and good about yourself!
we compromised and still kept a couple of runs in his training plan (for his own sanity!) but also started strength training 3 times per week. This brought about the results we were looking for, with his body fat dropping to 8.6% (wow!), and an improvement in his muscle size and definition. However, after not being able to run a marathon last year due to an injury, Joe started to contemplate running a marathon again and wanted to do it under 3:15 (well, that is what we agreed but we both know Joe was really looking for 3:10!) so we decided he should run Manchester Marathon. Having run this before myself, I knew it would be perfect for a good time - it’s flat and nowhere as near as crowded as a marathon like London or Edinburgh. Plus, it was just down the motorway so Joe could have his family supporting him there which is a huge boost when you’re running
SAMANTHA BARNARD 2011 was my stepdaughter’s 21st birthday. After the fun and frivolities of the evening came the dreaded photographs!! Wow… Fortunately, soon after Christmas in early 2012, my employers decided to introduce a We’re Healthy Campaign which included the option to join a ‘healthy eating’ class. Head
in shame and denial in tow I got myself on the scales and embarked on my journey… It wasn’t easy but Jenny helped me to understand how to make the right choices, how to weigh up what is important to me and very importantly how to achieve my goals. The weight came off slowly to start with, but eventually after 4-5 weeks I could start to feel a bit of a difference in my clothes. After getting a little confidence I decided to introduce some exercise into my lifestyle. It was tough & I needed the peer pressure that came with doing some Group Personal Training sessions with colleagues but I eventually got into the routine I am in now, training 3-4 times a week including a run at the weekend- who knew?? If you’d have asked me a year prior to that whether I was into exercise I would have laughed in your face! Jenny & her team are all very knowledgeable and genuinely care about us as individuals. All their advice is tailored & they really take an interest about you & what you’re trying to achieve; they are constantly encouraging you to achieve those goals.
for 26.1 miles! Joe put his heart and soul into his training….as normal. Honestly, I have never met someone who is more determined about getting his sessions in. Even if Joe gets home from work at 9pm, he will still hit the gym or get out for a run. I live near Joe and many a time I’ve seen him out running at 9:30pm! I take my hat off to him. I think the hardest thing Joe struggled to cope with during his training was trusting his training plan. Running at a slower pace does not come natural to Joe and I know he found it hard to trust that running slower in training would still allow him to run at the pace he needed to smash a 3:15 marathon! And so, race day came, and that trust in his plan and his dedication to his training paid off with an amazing time of 3:07:29. For a first marathon this is simply amazing! Well done Joe… when’s the next one?!
I’m now 3 stone lighter than I was and have stayed that way for 18 months now… I’m still on my journey but know with the help of the motive8 team I’ll get there!
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ONE TOWER BRIDGE
One Tower Bridge is situated on one of the last great riverside sites in London and offers the ultimate in 5-star luxury living experiences. motive8 initially worked as consultants, advising the client and their sub-contractors on all aspects of the gym and spa layout, equipment specification, flooring, mirrors and lighting. We were then employed to follow the project through to completion, supplying the equipment and advising on all other elements. We are now retained to maintain the gym and pool as well as provide full-time staffing of the entire spa facility.
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GYM & SPA MONTAGE
WINTER 2014 M8: LIFE 15
Tried and tested The latest and greatest products put through their paces
motive8 has been partnering with Temple Spa for a number of years now. It all started with a chance meeting at a networking event, where a representative of Temple Spa was showcasing what the products had to offer and we were instantly hooked! We now stock and use their products in our fully-managed spas. Here, a few of the motive8 team review some of our favourite products.
Exalt Firming Neck Gel
by Nikki Spratley Spa Manager The first thing you notice about this cream is its silky, smooth texture. A dreamy, pale pink colour, you can immediately smell the rose essence and cannot wait to put some on! It literally feels like you are smoothing silk over your skin but thatâ€™s not the best part - the biggest plus is that it provides super-anti-aging results to tackle the test of time! Tip: Use as part of your evening skin care routine as the smell is very soothing and will help you to drift off to sleep.
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Peace Be Still
Take a Grip
by Chantel Mullix Oﬃce Manager
by Kimberley Mead, Marketing & Gym Design
This is a great moisturiser - it has a very light, gentle texture that still feels enriching after application. It is also so easy to apply, there’s nothing worse than a cream that does not absorb into the skin with ease! As well as feeling great on the skin it also smells great too packed with lemon oil, nutmeg, and coriander. Tip: Apply to hands before a stressful meeting or exam. Its aromatherapy qualities will help keep you calm and in control.
This magic gel is a great on-the-go staple for anyone who regularly does sport or gets hot easily! The cool, refreshing gel rubs on easily, bringing a tingle to your skin that instantly makes you feel cleaner and fresher. The gel evaporates almost instantly ensuring your skin isn’t left feeling sticky or damp. It smells lovely too! Tip: Invest in the handy 30ml version too perfect for taking on long-haul flights or short weekends away.
by Omar White Operations Director
Light My Fire Soya Candle
by Layla Smith PR Consultant There is something very luxurious about Temple Spa candles, the packaging is so nice that you won’t want to throw it away and the quality of the product is first class. I’ve tried various scents and I think this is my favourite, very light, zesty and fresh. Quality scented candles are not cheap, but the burning time is really good and it gives me pleasure every time light it, so what the heck! Tip: Light in the hallway when guests are visiting, so they are greeted with a welcoming aroma the minute they walk through the door.
I’m generally quite lucky with my lips but when they go dry boy do they go dry. For years I scraped by with lip balms but they only provided light relief and my lips peeled regardless. When I was recommended to try ‘All Talk’ I was clearly sceptical but for the first time not only did it instantly sooth my lips but they actually recovered over the course of a week, very impressed! Tip: Try applying the lip balm before you go out on a long bike ride; it stops them from getting ravaged by the wind!
“Our passion is professional-standard skin care and body care, aromatherapy and spa treatments that replenish, revive, renew and love to treat people very well. Inspired by the ancient word ‘temple’, which describes the body as a sacred place and a precious house; and ‘spa, which is a space for health, beauty and relaxation and conjures up a sense of absolute comfort and joy. Uniting these words together, our hope is that Temple Spa becomes a metaphor for looking after skin, body and soul.” SUMMER 2015 M8: LIFE 17
Full Body Home and Park TRX Workout The TRX is a popular tool for the complete gym, home or park based workout Providing you can find a safe and sturdy attachment to affix it to, you will be well on your way to building a stronger body using just the TRX alone. Some of the basic TRX exercises are the most effective and you will almost always challenge and work your core during these exercises. The benefits of training with the TRX include: • It is great for all fitness levels, regardless of your
TRX STANDING ROW
• Stand with the TRX handles in each hand • Walk the feet in towards the anchor point, and straighten the arms slowly to lean backwards • Pull the upper body in towards the anchor point maintaining a straight posture, and keeping the elbows tucked into the body • After squeezing the body in as much as possible, slowly lower the body back to the floor until the arms are straight, this completes one repetition Easier: Take feet further from the anchor point, so that the body is more up right Harder: Take the feet closer to the anchor point so that you are leaning further back from the anchor point
strength or experience exercises can be geared to make sure that beginners start off easy as more advanced users are challenged further • The TRX can be introduced into exercise programmes for any fitness goal, increasing strength, power development, sports related training, rehabilitation and reducing body fat/ weight loss • The TRX is functional and can be used in a variety of
• Stand with the TRX handles in each hand • With the arms straight in front but not fully locked out, place your feet into a squat position with toes slightly turned out • From the knees bend down to squat slowly taking the thighs to parallel, before returning to stand • Use the handles as leverage to assist your movement Easier: Use the handles for maximum support and leverage to pull up out of the seated phase of the squat
locations such as over a door, affixed to a tree or a purposely installed gym rig or ceiling mount. • Your core is always engaged when training with the TRX, and as you have to stand to perform most exercises you can escape especially if you are invariably sedentary in your day to day A few exercises that I often use with clients that target large muscle groups include:
TRX ABDOMINAL CRUNCH
• Place feet in the handles as explained in the TRX DVD manual or ask a personal trainer or friend to assist you • Get into the press up position as normal with feet suspended in the TRX handles • To complete the movement take the knees in together towards the chest, so that you are in a tucked position • Return the legs to the straight press up position to complete one repetition Easier: Position the body so that the feet are closer to the anchor point of the TRX Harder: Position the body taking the feet away from the TRX anchor point
TRX PRESS UP
TRX JUMP SQUAT
• Stand with the TRX handles in each hand • With the arms straight in front but not fully locked out, place your feet into a squat position with toes slightly turned out • Squat down slowly taking the thighs to parallel, once you have hit this position explode up into a full jump • Keep hold of the handles and extend the body fully at the top of the jump • Land with soft knees and keep the core engaged, this completes one repetition Easier: Pause for a couple of seconds between each jump Harder: No rest between jumps
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• Place feet in the handles as explained in the TRX DVD manual or ask a personal trainer or friend to assist you • Get into the press up position as normal with feet suspended in the TRX handles • Perform press ups as normal, bending at the elbows to lower the chest to 2 or 3 inches off the floor • Complete one press up rep by pushing back up to the start position • This will challenge your core further than normal due to the instability created by the feet being suspended in the TRX Easier: Hold the press up position for time instead of completing repetitions, or take the movement to half of the full press up
TRX MOUNTAIN CLIMBER
• Place feet in the handles as explained in the TRX DVD manual or ask a personal trainer or friend to assist you • Get into the TRX press up position as normal with feet suspended in the handles • In turn take each knee and drive into the centre of the chest and then return one at a time, performing the movement in a controlled and smooth fashion, maintain equal pressure across both feet • Maintain a strong core and maintain a solid arm position, with a lot of movement in this exercise it is easy to lose your original position and sag in the lower back
Best of the coaching department 2014/15 motive8 has been delivering curriculum Physical Education lessons in schools since 2006 and we are currently responsible for delivering curriculum Physical Education every week in schools such as Marshgate,
Holy Trinity and St John the Baptist. Over the past year we have expanded our extracurricular and out of school provision with the introduction of academies, squads and specialised holiday camps.
Street Dance Feedback and Coaching Survey
To kick off the New Year, motive8 has opened up another Gymnastics squad at Christ’s Secondary School in Richmond. We will be running trials there for 10 weeks with successful applicants training every Thursday and Friday. Our Thursday class runs from 5pm-7pm at Richmond upon Thames College; the focus being on strength & conditioning, group and individual performance work. motive8’s squad applicants are chosen from the recreational gymnastics classes we run at primary schools in and around the Richmond borough. Gymnastics provides a fun and safe activity that gets kids physically active. When children learn to swing on the bar, kick to a handstand, jump on a trampoline, or climb a rope they are being challenged in a fun and active way that develops a multitude of physical attributes which provides a solid foundation for practically every sport.
We recently ran a customer feedback survey and, after analysing the responses, it’s come clear that there are some areas where we could just do better! Based on the survey results, where over 47 people responded, our most popular service is our clubs. Field, the academy is going from strength to strength. Our football academy allows advanced players to excel in their skill levels and help to improve match awareness; we also include fitness based drills to improve performance levels.
Street dance here at motive8 has been going well, and this year has been a busy one for the dancers. The squad had the opportunity to perform with the Big Dance Bus festival. This gave them the chance to perform outside Hamley’s store on Regent Street. The children also had the opportunity to perform at the London Youth Games as part of the day’s entertainment. With the new performance season looming, watch this space for what’s in store for motive8
Here is what else you had to say… • 50% said improvements can be made • Communication with Parents, mainly letting parents know their child’s progress and how they are improving but also with timetables/dates of no club/change of staffing • Separation of ability & age in classes • Due to popularity of some clubs, parents would like priority of booking or reminders of when we go live. • 60% would use our services even if we were not conveniently in their school • Over 90% said we are good value for money • 96% would recommend us We will definitely be taking all the results into account when looking ahead to another year at the coaching department.
This year spelt the first year for our new football academy. The academy aims to improve the skills and ability of its members in order to aid their football academy progression. Led by Head Coach Adam
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We were contacted by Greystar Student Living in relation to a number of sites that they had recently acquired throughout the UK and were looking to refurbish the fitness facilities. Here is just a selection of those sites, which have been transformed into bright, motivational workout spaces with top of the range equipment.
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RESIDENTIAL GYM MONTAGE
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Omar White is motive8’s Head of Operations. His role is largely focused on managing and looking after our numerous spas across the South of England.
6:30AM 6:30AM Wake up and check emails, in particular from staff on their early shift to identify if anything urgent needs to be addressed with the Management team.
7:30AM Jump on the train into town and use the time to follow up on the day’s pressing actions and set tasks into motion.
8:30AM Nab a cappuccino on arrival to one of our facilities in West London and perform a spot check of the Gym & Spa. I then conduct a regular meeting with the Estate Management Company; we review team performance and identify opportunities to improve the resident’s experience when using the Leisure suite.
10:30PM Head across to Tower Bridge to conduct a second interview for a Gym & Spa position. We are recruiting heavily at the moment due to our growing business, a great position to be in! Whilst I am here I catch-up
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OMAR WHITE motive8’s Head of Operations
Head across to Tower Bridge to conduct a second interview for a Gym & Spa position. We are recruiting heavily at the moment due to our growing business, a great position to be in! with Estate Management and the Gym & Spa team to ensure everything is in order. I pick up a couple of actions to be addressed when I am back in the office.
12:30PM Grab a healthy bite and zip back to Head Office; use the travel time to catch-up with my managers and follow up on the tasks kicked off in the morning.
2:30PM Touch base with HR to review team training and sign off any paperwork. I see to the actions picked up earlier and then get my head down for a few hours to meet a deadline for tomorrow; I must complete an operations proposal for a new development.
6:00PM Catch up on emails missed during the afternoon and any general admin. Have a chat with the Directors who are often working late - we review the day and, if all has gone to plan, we shouldn’t need to change much around for tomorrow.
7:00PM Leave the office, quickly eat and jump on my bike. This is one of many training sessions for the Tour of England, which motive8 are sponsoring & taking part in for the NSPCC.
9:00PM Protein shake, light bite and relax, another productive and rewarding day.
A DAY IN THE LIFE HEAD TO HEAD
Star Trac Blade Ion
Great pieces of equipment that enable home or gym-based training to improve sport & performance
RIDE FEEL Powerful chain drive system delivers an authentic riding feel. Patent pending taper fit bottom bracket and pedal system for increased strength and reliability. Accommodates riders 4’ 10” (147.3 cm) to 6’ 10” (208.3 cm) with a maximum recommended weight capacity of 350 lbs (158.8 kg). RESISTANCE Smooth control resistance knob with direct pressure emergency stop. Integrated power (watts) system utilizing strain-gauge technology that authentically measures the riders actual power output ACCURACY Superior biomechanics with a bottom bracket Q factor of 158 mm. Accurate strain gauge power meter technology backed by the Spinpower™ programme insures that the rider and the instructor have a concise tool and system for measuring the riders actual power output and using this data to build programmes that will deliver powerful benefits. FULLY ADJUSTABLE SETUP Custom dual-sided SPD® pedals featuring a larger pedal body and both SPD and toe cage design. It features non-rusting urethane/
over-moulded levelling feet for easy levelling adjustment. Features fore and aft adjustment on the seat and handlebars so it can be set up for maximum comfort and/or to replicate the user’s own road bike. PERFORMANCE COMPUTER The simple, intuitive computer display features large, easy to read data. You can select the operational display to show power, time, cadence, heart rate, distance and kilocalories. A summary display options will show peak power, average power, time, average heart rate, average cadence, total distance and total calories. SELF-POWERED The Spinner Blade ION breaks new design barriers with its integrated generator system which captures riders’ energy and converts it into to the electrical power to drive the technology and recharge the system. Green, environmentally friendly selfpowering ﬂywheel generator reduces consumption and replacement of batteries and allows “always on” backlighting for computer display. HEIGHT - Max 107cm WIDTH - 53cm LENGTH - 144cm WEIGHT - 59kg
RIDE FEEL The 2013 Wattbike still has the great ride feel of its predecessor. The innovative Real Ride Technology uses a combination of air and magnetic resistance to create the most realistic feeling ride of any indoor bike. RESISTANCE The Wattbike Trainer has a resistance range of 0-2,000 Watts and resistance is created by a combination of an air and magnetic braking system. The braking systems can be adjusted independently of each other to create the desired feel and level of resistance. Adjustments can be made whilst riding and in minute increments to achieve any desired resistance. ACCURACY The 2013 Wattbike retains its incredible accuracy within 2% across the whole power range making it suitable for medical and scientific testing. It is factory calibrated for life so you can test and train with absolute confidence. FULLY ADJUSTABLE SETUP We have added more range to move the handlebars and saddle forwards and backwards in millimetre accurate increments so you can really fine tune your position on the bike. You can even
take the measurements from your own bike and re-create your setup on the Wattbike. PERFORMANCE COMPUTER The all new Model B Wattbike Performance Computer allows you to monitor over 40 parameters including Power, Cadence, heart rate and calories. The data is now delivered for every pedal revolution and new screens allow you to focus even more on your technique. An improved user interface allows you to manipulate the screen to view the information you need for your session. The monitor has improved opportunity to create your own sessions and now includes pre-programmed fitness tests. You can even create your own unique user profile to help you monitor your training get the most out of every session. SELF-POWERED The Wattbike doesn’t need plugging in so you can enjoy your training anywhere. The built in generator will charge the Performance Computer as you pedal. HEIGHT - Max 130cm (handlebars at full height) WIDTH - 66cm LENGTH - 125cm WEIGHT - 55kg
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SWIMMING POOLS & SPAS
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Alongside our turnkey gym design service, we also design and deliver a range of beautiful pool and spa experiences. From saunas to steam rooms, plunge pools to aroma rooms, our clients are guaranteed to receive exceptional results.
CORPORATE & HOME GYMS
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Women’s bikini body We are always looking for new fitness trends and alternative workouts to keep our clients interested in maintaining a regular exercise regime and reaching their targets. Earlier this year, we were invited to an event hosted by X-POLE, leaders in aerial and pole fitness and we were blown away by the physical condition of the ambassadors that were leading the workshops on the day. The more we interacted with them and their students, the more we realised that they don’t just reap physical rewards from training in this disciple (it really does provide a full-body workout), but they also get a huge dose of self-confidence, improved self-esteem…generally the feel good factor! Thanks to the team at X-POLE, here are the top ten moves to get you beach-ready. To find out more about pole and aerial fitness, visit www.x-pole.co.uk
at chin height. Reach your inside leg back, then lift it up and across your body . As the inside leg opens and crosses the pole, your hips should move in front of it, your other leg will follow in the same pattern. Land inside foot first and turn to face the pole before you step with the outside foot. Change hands and repeat on each side.
head with both hands, pull your shoulder blades down and lift your chest. Pull up without jumping until your chest meets your hands, with the pole at your groin, squeeze and cross your ankles to sit.
Muscles worked: Latissimus Dorsi, Deltoids, Biceps, Abdominal, Quadricep Group, Shoulder Group and Iliopsoas Begin standing to the side of the pole wrap your inside armpit, forearm and hand around the pole at neck height, place your outside hand above,
Muscles worked: Abdominal Group, Shoulder Group, Deltoids, Biceps and Latissimus Dorsi (a great abs workout in other words!) Standing beside the pole on tip toes, wrap your inside armpit, forearm and hand around the pole at neck height, place your outside hand above, at chin height. Draw your shoulder blades down your back, and pull down on the pole. Lift your knees and tuck your hips to crunch. Repeat 3-5 times on each side.
Clockwork leg ﬂoor work Muscles worked: Abdominal Group and Quadricep Group From the floor bring your legs straight into the air. Bend your knees and circle
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your shins clockwise, then counter clockwise, rock your hips upward, legs toward your face, to create momentum.
Muscles worked: Biceps, Latissimus Dorsi, Deltoids, Abdominal Group, Adductor Group, Shoulder Group and Iliopsoas Stand behind the pole and grip above your
Single climb squat
Back arch dismount
Muscles worked: Abdominal Group, Latissimus Dorsi, Biceps and Shoulder Group Keep your shoulders down as you lift your heels toward your hips and open the knees with the toes touching. Arch your upper back and slide down the pole. Slide to the floor into the beginning position of basic floor stand.
Muscles worked: Adductors Group, Quadricep Group, Gluteal Group, Latissimus Dorsi, Deltoids, Biceps, Abdominals Group, Shoulder Group and Tibialis Anterior Perform a carousel kick and then bring your free leg to the front of the pole. Squeeze the pole firmly between both knees, cross your ankles, and press your hips toward the pole. Bring your hands to face height, maintain your leg position and slowly sit down to squat. Repeat 3-5x on each side.
Downward dog pole style
Muscles worked: Abdominal Group, Latissimus Dorsi, Biceps and Shoulder Group During the following spins, it is important to keep your hips far from the pole, your shoulders down and engaged, and the top arm high enough that it can be straight. Walk around the pole with your hand high and plant your inside leg close to the base of the pole, grab the pole at waist height with the outside arm. Maintain your momentum as you reach away. Keep your hips far from the pole as you fall into the spin - it is not a jump. Hook your outside ankle in the front of the pole, then lift your bottom foot and place it behind the pole, so the ankles are now crossed. Repeat on each side.
Muscles worked: whole body Begin in a downward dog, walk your hands forward and move in a plank position make sure your shoulders are square. Perform a half push-up and hold for 2 breaths. Press up and back to the (downward facing dog), repeat 4 times. Drop your hips to the floor and lift your chest into (cobra) position.
Muscles worked: Adductors Group, Quadricep Group, Gluteal Group, Latissimus Dorsi, Deltoids, Biceps, Abdominals Group, Shoulder Group
and Tibialis Anterior Begin in the single climb squat start position.Â Reach your hands overhead to grab the pole with both hands, release your knees and lift them as
high as possible. Kick into the pole to move your hips back, re-squeeze your knees, then stand to resume the Start Position. Repeat all the way up the pole
Muscles worked: Biceps, Latissimus Dorsi, Deltoids, Adductor Group, Calves, Shoulder Group, Quadricep Group and Tibialis Anterior This exercise will prepare you for climbing. Face the pole, place your right knee at hip height or higher on the outside of the pole, and your foot on the inside (flex your foot) anchor to the pole by squeezing and kicking with your right thigh. Keep kicking as you lower with control to the start position. Repeat 3-5 times on each side.
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The latest issue of motive8's in-house magazine is packed full of great summer workouts, tasty recipes and much more!