ISSUE 009
PUSHING YO U R BOUNDARIES ONLINE I N S P I R AT I O N M O T I V AT I O N A L YO U T U B E R S
WO R KO UTS F U L L B O DY C O N D I T I O N I N G ON A BUSY SCHEDULE
EXPERT ADVICE HOW BETTER NUTRITION CAN HELP REDUCE STRESS
PRODUCT REVIEWS T E C H N O G Y M ’ S L AT E S T SKILL LINE PRODUCTS
erimusfitness.com
We are focused on customer needs, we push the limits of design and innovation in our products and we strive to be the best equipment supplier in the country. As specialists in the production and supply of functional fitness equipment, this is our promise to you, our customers, from all here at Erimus. Our experienced team can advise you on the best equipment for your personal fitness needs, or on the design and installation of a fully functional gym facility. With knowledge and experience – gained over a 20-year period in the health and fitness industry – we are confident we can help you on your fitness journey.
CONTENTS
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Contents 6 8
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motive8 News
An overview of the latest news and events from motive8 teams in the North and South.
Residential Gyms
23 18 PT Success Stories
An inspiring personal training story about hardworking client, Matt Nobbs.
10 Time-Saving Workouts
19 Motivational YouTubers 20 My Favourite
12
Expert Advice
22 A Day in The Life
Nutritional Nuggets
23 New to the Market
London Dock Case Study
24 Residential Gyms
Home & Corporate Gyms
26 Best of our Blogs
We look at two of our best and most recent residential installations. A handful of great sessions designed to fit in around a busy lifestyle.
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Burnout can be exhausting, but how do you know if you have it? Nutrition tips to help boost motivation, improve health and achieve your goals. We run through details of a luxurious St George’s gym & spa project. A photographic view of the finished outcome at our London Dock site.
A selection of must-watch videos from YouTube. Get to know some of the motive8 team’s best sporting, and non-sporting things. Office Administrator, Rachel Thomas logs a working day from her week. A closer look at the latest Technogym SKILL LINE equipment range. Two more great gym installations, at Two Fifty One and Slate Yard.
A round-up of the best health and fitness blogs from our website.
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ISSUE 009 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.
Layla Smith PRODUCTION
Layla Smith, Kimberley Mead PRINTING
Prontaprint
A
s always, it’s an exciting time of year for us when a new edition of our magazine comes off the press and we’ve got plenty to talk about! It’s been a particularly busy few months for the motive8 Gym Design team, with a record number of installs taking place. Inside this edition you’ll find just a snapshot of what we’ve been up to, including a case study on our latest fully-manned site, London Dock. You’ll also see the return of some of our regular features, including A Day in the Life, a selection of motivational workouts to get your heart pumping as well as members of the motive8 team sharing a few of their favourite things. We’ve also treated you to a sneak peek of our new own brand fitness equipment, Erimus. This has been a long time in the making and something we have put our heart and soul into to get it just right. We hope you’ll like what you see. Thanks for reading. Nick Sadler & Sarah Cleland-Smith, motive8 Directors
Staff Contributors
Omar White
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Shawn Mullix
Kimberley Mead
Matt Leadbitter
Rachel Thomas
Jenny Cromack
Layla Smith
News
An overview of our latest news and events from our Northern and Southern branches.
motive8 Sponsors ARMA CSR Award
We are pleased to confirm that motive8 sponsored the ARMA Corporate Social Responsibility Firm of The Year Award, which was awarded to Michael Laurie Magar on July 6th. We became partners with ARMA, the Association of Residential Managing Agents, in 2017 and backing this award was a great way to follow up on our support of last year’s awards. The category was open to ARMA Members that could demonstrate responsible Corporate Social Responsibility (CSR) business practices that have
benefited their communities. These practices covered a wide range of areas and were either environmental, charity fundraising focused, ethical employment practices or volunteering based. Rob Clarke, Gym & Spa Consultant at motive8, believes this is a category with real value and was pleased that the company could again be involved with supporting the awards. “We supported the ARMA awards last year and were excited to be involved again this year. CSR is important to us as a company” Rob claims. “We are in the process of implementing a new CSR strategy ourselves and we support staff with various charitable and community projects throughout the year. It
was therefore great for us to be sponsoring this category”. As a company, motive8 is working hard towards developing it’s CSR strategy and
motive8 North Round Up Since the New Year, we’ve seen a welcome change to how local businesses approach employee wellbeing. As a company, a couple of years ago we tried to push corporate wellbeing in Leeds, but these efforts often fell on ‘deaf ears’. In the past six months however we have really seen a positive change. Companies are realising that they should look after the health and wellbeing of their employees and it’s great to be involved in this. We have introduced group fitness classes for QBE, wellbeing seminars and back care clinics for Infinity Works, Capita and provided stress management workshops as part of Mediacom’s Mental Health Awareness Week. April welcomed a new team member to the motive North team – Joe Bradbury. A qualified Personal Trainer, Joe recently graduated with a BSc in Sports & Exercise Therapy. This means not only can Joe put his clients through their paces, but he can also offer rehab and injury advice throughout their fitness journeys if
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needed. Joe is also teaching classes and boot camps and hit the ground running on his first class, with many of our regular members not only commenting about how much he had put them through their paces but also how much they had enjoyed his class.
Regular readers of the magazine may be aware that we support Brain Tumour Research & Support as our nominated charity. Over the years we have taken part in 180-mile sponsored bike rides, flipped a 75kg tractor tyre 2000 times and held fun
it’s something that we believe is both important and necessary. For more on our policy and what we’ve been supporting, please visit our website. pub quizzes to raise over £7,000 for BTRS. Kate Halsall is our Charity Event Co-ordinator and her hard work and efforts were recognised early this year, as we won The Most Charitable Business Award 2018 in the Yorkshire Choice Awards. The team and members really get behind everything we do to raise vital funds for BTRS, so a big thank you and well done to everyone!
NEWS
motive8 Exhibit at The World Of Work Careers Fair Adam and Farad, from the motive8 Team, recently did a brilliant job of representing the company with a very smart stand at the World of Work Careers Fair. Organised by social enterprise Achieving for Children and held at Harlequins Rugby Stadium in Twickenham, the event saw over 1,000 local pupils visit to speak to prospective employers from a range of industries. The motive8 Team were specifically promoting apprentice and internship opportunities within the company to local students. Adam Field completed his apprenticeship with motive8 (via Richmond
College) six years ago and is a passionate advocate for such initiatives. “Apprenticeships are the way forward, and they aren’t just for those who haven’t achieved the required GCSE grades, as you can now progress all the way up to foundation degree,” he says. “I’ve progressed up the ladder within motive8 and I am now a Supervisor”. Adam and the team look forward to welcoming and nurturing more apprentices and interns at motive8 in years to come. For more information on apprenticeships at motive8 and some case studies of those that have successfully completed them, please visit our website.
End of play for motive8 Kids Coaching motive8 has been delivering sports and fitness sessions to children in the local area for over 20 years. It’s an area of the business we have always been extremely passionate about and have invested a huge amount in during this time. Our work across the board has been incredibly rewarding and has enriched the company. From the people we’ve had on board as
part of our staffing team, to the children, parents and teachers we’ve formed relationships with. For strategic reasons, motive8 has decided to close our Coaching Business Unit to focus on core business activities. The company has developed and forged forwards in a particular direction, and it no longer remains viable to operate within this area of the industry.
We would like to thank each and every school, parent and member of staff for their support shown throughout our time in service. As a business, we will continue to develop our CSR strategy and will be implementing new initiatives that are aligned with our core business. For more information, keep an eye out for further updates on the motive8 website.
motive8 welcomes new staff GYM & SPA • • • • • • •
Darius Amoh Faisal Sewava Hoi-Yin Tsui Luke Trim Mitchell Hollis Nasra Musa Seon Nurse
Personal Training • Boris Kolarov
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FREDERICK HOUSE A build-to-rent scheme with a superb riverside location and highly-functional onsite gym.
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RESIDENTIAL GYMS
BEAUFORT PARK
Having supplied and fitted the original gym back in 2012, we recently organised additional equipment for their gym extension, which has been opened to service the growing number of residents that have moved into the development.
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Time-saving workouts
Most people are busy and struggle for time and, while some find it easier to make excuses and skip a workout, others just knuckle down and get it done. If you are someone who is pushed for time when it comes to working out, perhaps one of the following sessions will be a quick and helpful choice for you.
SESSION 1 Aim to use large muscle groups with metabolic training. Through doing so you will burn more calories as you work across multiple joints throughout the movements. An example of a good metabolic exercise is a squat with a shoulder press. Try this routine for a metabolic blast: • 20 x Squat and Shoulder Press • 20 x Kettlebell or Medicine Ball Swings • 10 x Burpees (with an explosive jump) • 20 x Squat with Standing Row
Tips to help you stay on track Food preparation
Start your weekend with a well-planned food shop and buy all of the foods that you need for the week to come. Make a promise to yourself not to go to the shop unnecessarily whilst at work or on the way home. Your planned food shop should include healthy food choices and ingredients for meals that you plan to make yourself. Also allow some time to cook meals; a
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couple of hours per week should be sufficient to batch cook enough food to last at least a few days. This will minimise having to spend every day in the kitchen and, when you don’t feel up to cooking, coming up with excuses as to why you have to opt for a less healthy option for that meal.
Lunchtime workouts
Take part of your lunch break away from your
desk and get out to do some exercise. This could be one of the sessions in this magazine or, if you don’t have shower facilities at work, something as simple as a low intensity walk or stretching session will suffice. Don’t eat and then spend 45 minutes staring at your computer screen, aimlessly spending your lunch time in the same place where you have to try and focus for the whole afternoon. Use your lunch time wisely.
WORKOUTS
SESSION 2 A sprint interval session is a good way to boost fitness when strapped for time. The high intensity bursts required will get your work rate elevated quicker than a jog and, when broken down, you will be able to repeatedly perform the higher intensity sprint intervals. Try this routine for a sprint interval blast: • Mark out a 10m (point B) and 20m (point C) distance – it doesn’t need to be 100% accurate, 10 or 20 large paces will suffice. 1. Sprint from point A to C – walk back recovery to point A and then sprint again to point C (repeat x 5) 2. Sprint from point A to B and back to A (repeat x 5). No recovery until after the 5 repetitions 3. Sprint from point A to B and back to A, then sprint from point A to C and back to A, rest for 30 seconds (repeat x 5) 4. High knees between points A and C, recovery walk back to point A (repeat x 4)
SESSION 3 A simple circuit is sometimes all you need to keep in shape; in this routine the exercises can be performed for a select time but for a varied amount of reps. Try this routine for a simple circuit workout: • Push Ups x AMRAP (as many reps as possible) in 30 seconds • Squats x AMRAP (30 seconds) • Fake Jumps x AMRAP (30 seconds) • Shadow Punches x AMRAP (30 seconds) • Alternating Lunges x AMRAP (30 seconds) • Quad Press x AMRAP (30 seconds) • Jumping Jacks x AMRAP (30 seconds) • Mountain Climbers x AMRAP (30 seconds) • Take 30 seconds recovery in between each exercise. • Repeat the circuit four times
Get it over and done with
For some people, distractions such as a social invite and the fact that there is always something else to do, can prevent them from getting their workout for the day completed. A way to combat this is to get an early start to the day; you can then get your run or gym session done before work or before people start contacting you with things that might be deemed more urgent. An early morning workout can also set you up better for the day, you’ll feel less sluggish and be inclined to eat better and make better choices to reward your body.
Don’t Snooze
You can have the best intentions to start the day right and set a specific wake up time, but snoozing away from that wake up time is a habit that can become a daily downfall. You can end up feeling even more tired after snoozing, then find that you have to rush your morning plans and tasks and you ultimately set the day off badly. Take the time you need to sleep or simply get up when you say you will. A tip is to place your alarm away from your bed side so that you have to get up and turn it off!
Leave your phone behind
When training in the gym, it is time to leave your phone behind. You don’t need the distraction during your workout; your attention should be so tightly focused on your session that nothing else for that time matters. It’s easy to start checking your phone during rest periods and, before you know it, your rest period has upped to 10 minutes – way more than your planned 60 seconds. It’s fair to say this will ruin your chances of a good session.
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Are you burning out?
In the following feature, Nutrition Specialist Rosie Millen shares her expert advice on topics that will probably affect us all at one point or another in the fast-paced world we live in.
5 signs you’re burning out Burnout, aka adrenal fatigue, is more common now than ever before. I truly believe that every other person has experienced burn out or some form of emotional breakdown in their lifetime.
WHAT IS ADRENAL FATIGUE? The adrenal glands are endocrine glands that sit on top of the kidneys. They release cortisol and adrenaline at times of stress. When you have significant amounts of stress over a long period of time and you do not wind down and recover, this puts a huge burden on your adrenal glands. If more stress is added to the equation, then eventually your adrenals will stop producing these two hormones and you will end up tired and exhausted. Burn out is the inability to cope with life stressors and as a result your body goes into safety mode.
How do you know you have it? THE TOP 5 MOST COMMON SIGNS: 1. You’re extremely exhausted all the time 2. After a good nights’ sleep, you still feel tired 3. You’ve lost your drive and motivation 4. You experience severe energy slumps throughout the day 5. You constantly crave caffeine and sugar to keep you going If you feel like you are burning the candle at both ends and are worried that you are experiencing these symptoms, here are my top recovery tips: 1. Balance your blood sugar levels to keep energy consistent throughout the day 2. Sleep at least 8 hours per night 3. Set boundaries so that you don’t over-do it or expend too much energy 4. Take targeted supplements to replenish the low reserves you may have 5. Ask for help and get support from friends and loved ones
ARE YOUR ADRENAL GLANDS STRESSED OUT? There are two adrenal glands which are situated on top of the kidneys, and they are chiefly responsible for regulating the stress response through the synthesis of numerous hormones. Healthy adrenal glands secrete a number of hormones such as adrenaline and cortisol. These allow our bodies to deal with physical and emotional stress. Every time we experience stress, the adrenal glands release cortisol into the blood stream so that we can deal with the fight or fl ight response. However, if we are exposed to significant amounts of stress over a long period of time, then these delicate glands can become exhausted and not work as efficiently.
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THE STRESS RESPONSE: When we experience physical or mental stress, the adrenal glands release adrenaline and cortisol into the blood stream to prepare us for the stress. The heart beats faster, pupils dilate, and sugar is sent to the muscles to deal with the stress. There are three stages of stress: 1. THE ALARM STAGE
This is the initial stage of stress. This stage experiences an overacting of the sympathetic nervous system where adrenaline and cortisol increase and blood flows away from the brain to the muscles. 2. THE RESISTANCE STAGE
Overtime, if you are under constant stress your adrenal glands continually release adrenaline and cortisol to deal with it. They are going to full efforts to cope with the situation and often you can start to feel irritated and pressured. 3. THE EXHAUSTION STAGE
This is where the adrenal glands have been so over worked that they no longer function efficiently and optimally. They are exhausted which means the body can’t cope with any more stress. As a result, the person can feel exhausted, weak, burnt out and depressed.
SYMPTOMS OF ADRENAL DYSFUNCTION • Difficulty falling asleep • Dizziness when standing up suddenly (especially in the morning out of bed) • Fatigue, apathy • Slow starter in morning • Clenching or grinding teeth • Poor appetite (no breakfast) • Digestive issues (low HCl, IBS…) • Salt craving • PMS, menstrual problems • Low libido • Palpitations • Muscle aches/cramps • Depression • Poor memory and concentration • Insomnia, poor sleep • Inability to deal with stress • Weight gain (around the middle) • Headaches • Poor exercise tolerance and exhaustion afterwards • Autoimmune disorders • Lower back pain
EXPERT ADVICE/NUTRITION
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in adrenal cascade. It is key in blood sugar control. It also helps to relax the nerves which can be very helpful in maintaining nervous health.
HERBS TO HELP STRESS Siberian ginseng maintains adrenal function by supporting and rejuvenating adrenal function. It is an adaptogen, meaning it either helps to increase or decrease cortisol and DHEA. It has calming effects. Liquorice root can help anxiety disorders and encourage restful sleep. It increases energy and can raise cortisol levels. It also helps decrease symptoms of hypoglycemia.
GLANDULARS Adrenal cell extracts from bovine or porcine can help to restore adrenal function, which is useful in adrenal fatigue/exhaustion. It encourages the secretion of a variety of adrenal hormones such as adrenaline and noradrenalin.
HOW TO SUPPORT YOUR ADRENALS! • Diet – blood sugar balancing (cornerstone of adrenal support) • Eat little and often – about every 3-4 hours • 3 main meals with snacks in between • Avoid refined carbohydrates • Increase whole grains • Good quality protein at each meal and snack • Increase high fibre foods (water soluble especially as this slows digestion) • Increase essential fats such as oily fish, avocados nuts and seeds • Drink enough water/fluids • Avoid stimulants – alcohol, tea, coffee, cola drinks, chocolate, cigarettes
FOODS TO AVOID • Caffeine is a stimulant and can cause irritability and lead to over stimulation of the adrenal glands, so the body is less able to cope with stress. It can prevent the absorption of some essential nutrients – zinc and iron. • Alcohol – excessive intake depletes many vitamins and minerals which can impair the detoxification process of the liver and cause adrenal stimulation. • Sugar in excess impairs the function of the adrenal glands and has been linked with suppressing the immune system.
Supplementation B VITAMINS When under stress your body requires more B vitamins which are involved in protecting the nervous system. As they are not stored in the body they must be taken in sufficient amounts at all times. Supplementation of a B complex is important for energy production. Good food sources of B vitamins are yeast extract, green leafy vegetables, eggs, salmon and whole grains.
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VITAMIN C – 2-3G PER DAY
DIGESTIVE ENZYMES
Vitamin C is vital to help the body cope with stress. Large amounts of vitamin C are stored in the adrenal glands and levels are significantly reduced when one is under stress. Good sources are from fresh fruit and vegetables. A daily supplementation of at least 1000mg of vitamin C per day should be recommended too.
Stress can play havoc with the digestive system by inhibiting digestive enzymes. This can lead to indigestion, bloating, gas, heartburn, constipation or diarrhea. Supplementing digestive enzymes prior to, or during a meal, can help to eradicate some of the problematic symptoms.
ZINC – 15MG PER DAY
• Stress management – meditation, prayer, deep breathing • Time management – learn to say “no” • “Me time” – pamper yourself, massage, relaxation, hobbies • Enhance and cherish important relationships – family, friends, better communication • Identify “energy robbers” in your life – person, place, environment, work • Appropriate exercise – regular but not excessive – tai chi, yoga, Pilates, walking, swimming
Zinc is necessary for the production of the adrenal hormones and it is therefore extremely important to ensure optimum levels of zinc are maintained in the body. Zinc is often lacking in today’s diets and therefore a zinc supplement could well prove extremely beneficial.
MAGNESIUM – 300 MG PER DAY Magnesium helps to reduce the risk of adrenal exhaustion from chronic stress. It is essential for production of enzymes and energy needed
LIFESTYLE RECOMMENDATIONS
EXPERT ADVICE/NUTRITION LONDON DOCK CASE STUDY
LATEST ST GEORGE DEVELOPMENT MATCHES FUNCTION WITH FINESSE In sync with other St George developments, London Dock is centred on luxury and elegance, with the gym and pool mirroring this ethos. motive8 was brought on as a consultant to help advise and space plan all areas of the leisure amenities. This included the gym, squash courts, studio, pool and spa areas. In the gym, Technogym treadmills, cross trainers and bikes with in-built TVs and internet, two group cycles and a Concept2 rowing machine constitute the cardio line-up. Kinesis stations, selection line resistance machines, a multi-power, dual adjustable pulley, free weights, benches and Omnia functional frame also provide an array of options for residents wanting to tone and build strength.
An ARKE studio set with floor storage allows for a multitude of functional exercises, as do the huge selection of studio items including yoga mats and blocks, skipping ropes, kettlebells, Reebok decks, boxing accessories and more. The gym has been designed to allow for further expansion to cater for additional residents that will move into the development later on through future phases. The swimming pool is equally decadent, with sparkling gold mosaics and comfy pool loungers. Since launching, motive8 has also been retained to fully manage the gym and spa on a daily basis, which includes delivering inductions and fitness classes while maintaining the facility.
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LONDON DOCK
Developer client St George Plc approached motive8 to consult, design, supply and install the new gym, pool and spa at their latest high-end scheme, London Dock.
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RESIDENTIAL GYMS
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PT SUCCESS STORIES
Personal Training Success Stories A look at some of the fantastic results achieved by motive8 trainers and their hard-working clients.
DECREASED BODY FAT, INCREASED LEAN MASS AND MUCH MORE! MATT NOBBS
Trained by Ieuan Cranswick Most client success stories use weight and fat loss/muscle gain as their focal point, but Matt’s story is different. Whilst he has achieved a significant transformation in his body composition, his growing love for specific exercises and his new-found confidence and performance in fitness challenges is the success here.
MIGHTY MATT: THE ROAD TO GLORY! Matt has been training with me (Ieuan) for around eight months. Initially he came with some weight loss goals – which are still there. However, throughout the last eight months, Matt’s enthusiasm, motivation and confidence in relation to exercise has blossomed. He now embraces new exercises – he actually doesn’t hate burpees, and he always leaves his sessions feeling better than when he walked in. His last comment to me was: “I may start walking to the gym”, which is another reflection of Matt’s changing attitude towards physical activity and exercise. He is beginning to look for ways to incorporate exercise into his daily life and routine.
THE MONTHLY FITNESS CHALLENGE This article was brought about through one particular event. Matt used to have a point-blank refusal to engage in our monthly fitness challenge. If he turned up to a session and I even suggested the concept of tackling our often-brutal challenges, he would give me a selection of unpublishable words! On one evening I bit the bullet and somehow sold a challenge to him; he surprisingly, but reluctantly, obliged. The challenge consisted of a 500m row followed by 15 press ups, repeated 4 times as quick as possible. He looked at the leader board, which was inscribed with some regular challengers and some impressive times. Matt’s ability, confidence, and fitness improvement shone through and he shifted up a gear and met the challenge head on (and more). Usually Matt would ease up on
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MATT’S OVERVIEW: Weight: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Heaviest 94kg – Lightest 92kg Body Fat: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1st Session 24.6% – Now 21.5% Abdominal Skinfold: . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1st Session 34.4mm – Now 29.8mm Suprailiac Skinfold (Love Handle): . . . . . . . . . . . . . . . . .1st Session 23.2mm – Now 20.2mm Lean Mass: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1st Session 69.5kg – Now 72.2kg Fat Mass: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1st Session 22.7kg – Now 19.7kg the rower as fatigue sets in, but not this time. He motored on, getting faster with each set, and fluidly jumping straight into his press ups. I was left open-mouthed and wide-eyed by his efforts, and when I checked the watch on his last press up I was overwhelmed with a feeling of both shock and pride. He had smashed into 1st place by over 40 seconds – completing the challenge in 10 minutes 39 seconds to take the glory.
BODY COMPOSITION Matt has gone from someone needing regular breaks in his session to now working solidly through; seeking new challenges, and (sometimes) enjoying the new exercises I bring to the table. He has come on leaps and bounds in terms of his fitness, attitudes, and confidence and is an absolute pleasure to train. Alongside this focus on fitness and strength we have also noticed the body composition results, which goes to show that if you achieve enjoyment, confidence, and ability first then the rest will come.
PERSONAL TRAINING – IT’S NOT JUST ABOUT THE SCALES If we can learn anything from Matt, it is that personal training and exercise is not all about the numbers on the scales. It is about our attitudes, efforts, enjoyment and improvement in physical ability. Matt always alludes to the functional benefit he has noticed since training, which reflects in his hard-work and fitness improvements. He finds his daily activities much easier, whether this be chopping down trees to climbing the three peaks. Well done Matt, I am super proud of you. Keep it up, and keep pushing on!
PT SUCCESS STORIES MOTIVATIONAL YOUTUBERS
Teams
TOP MOTIVATIONAL video picks But what if I fail? Anna McNuff https://www.youtube.com/ watch?v=aEcuqJb9H9k
Summary:
I recently saw Anna McNuff talk about her adventure, running the length of New Zealand solo. She was a captivating speaker, with bundles of energy that left you feeling more positive about overcoming challenges in life. Layla Smith - Marketing
‘Any Given Sunday’ film clip https://www.youtube.com/watch?v=f1yWSePMqsk
Summary:
Great film, great speech, also relatable to work and sport. Matt Leadbitter – Gym Design Consultant
‘Risky Business’ film clip https://www.youtube.com/watch?v=rRLP7r6OuYE
Summary:
This classic scene may include a few unpublishable words, but it offers great life advice – covering freedom and opportunity.
Why you will fail to have a great career, Larry Smith https://www.ted.com/talks/larry_smith_why_you_ will_fail_to_have_a_great_career
Summary:
A professor of economics at the University of Waterloo in Canada, Larry Smith coaches his students to find the careers that they will truly love. In this funny and blunt talk, Larry Smith highlights all the absurd excuses people invent when they fail to pursue their passions. A hard-hitting, but humorous, talk that will force you to question what’s really holding you back. Kimberley Mead – Gym Design
Nick Sadler – Managing Director
How leaders inspire action, Simon Sinek https://www.youtube.com/watch?v=qp0HIF3SfI4
Summary:
A simple but empowering guide to power and leadership. Like many other TEDTalks, this opens the mind and leaves you wanting to make a positive change on a personal basis. Sarah Cleland- Smith – Director
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I don’t have Instagram, Facebook is more social media than I will ever need. So when it comes to fitness I prefer videos and articles. I am not sure I would even want to be a ‘fitstagrammer’ I’m afraid.
Narrowing it down to one is so hard! Being a golfer, I’ll have to say the Ryder Cup. It’s a lot more entertaining to watch than regular golf so even nongolfers watch it; it only happens every 2 years and it’s Europe vs America. Who doesn’t like beating the Americans? (Six out of the last eight times!).
I follow so many inspiring fitness pages on my Instagram, so it's hard to pick just one. But just to list a few favourites from the top of my head… @phoebehagan_, @ busybee.carys, @bethanjlord and @hannaoeberg. The transformations and work ethic from these ladies is just absolutely incredible. And of course, myself @rea_fit (be your own inspiration and motivation, right?).
I love the Olympic Games, especially the summer Olympic Games. It is an opportunity to watch the greatest world class athletes competing at the highest level. It is so inspirational and emotional for me. I feel so proud of every single athlete competing, whether they are a medallist or not.
It must be @dr.jacob.harden, as for me fitness is all about health, quality of movement, injury prevention and exercise longevity.
@renefouriept (a good friend of mine) that provides easy homemade meal ideas. A true people person with a no-nonsense approach to health and fitness.
My favourite fitness account has to be @Fizzycal, which is an account on Instagram that celebrates and promotes up and coming fitness accounts and motivational accounts. It helps me get new ideas and exercises from others and has always been a great place to help promote yourself in fitness and health. Photography: Azwari Nugraha, K Whiteford, Adrian Scottow, Paul Brennan, Kathy Zinn 20 M8: LIFE ISSUE 09
I am not a sports type of person. I love going to fitness and nutrition events. For example: BodyPower Expo and BeFitLondon. Nowadays it's all about your contacts and going to these events can connect you with so many people you may or may not yet be following on social media.
As I’m football mad, I have to say the FIFA World Cup, even though my own country didn't qualify for this year's event. I know I’ll still be watching it as much as I can, though!
My current favourite sporting event has to be MMA; it allows individuals from all combat backgrounds to come together and compete with one another to see who the top dog is. Just like boxing, it has its weight classes – such as lightweight, middleweight, heavyweight and so on. You see who the best mixed martial artist is in their division. So far, my favourite MMA fi ghter is Tony Ferguson who fi ghts for the organisation UFC. Tony alone has motivated me to test my MMA skills.
MY FAVOURITE…
Members of the motive8 tea m sha re a few of their favou rite thi ngs
I don’t subscribe to the idea of an ‘anabolic window’ after you train, saying that, I am always starving after training. I have some fruit to satisfy my sugar craving till I get home. My favourite post workout meal would be eggs and avocado on toast with plenty of salt and pepper; it’s quick and tastes delicious.
It depends on how much time I have to prepare my meal. If I'm playing part-time vegetarian, I'd normally go for a Spanish omelette or a baked sweet potato with lentils. If I am eating meat, I would go for grilled turkey breast laying on a bed of spinach and couscous. I mostly workout in the mid-mornings so the best post-workout meals I get are from “BeeHive” in Ealing Broadway, which would be avocado salads, red cabbage salads, spicy potatoes or roast vegetables and chicken. So fresh!
Anywhere I go has to have a gym! I get an amazing buzz from training while on holiday. But Barbados would be fi rst pick for me every time. I love going back to my home town too.
I do not watch sport, and don’t have any legends in the fitness world just yet.
There are dozens of the great spotting legends with astonishing achievements, but if I have to name one it has to be Jesse Owens. His incredible personality and performance at the Berlin Olympic Games in 1936 left a mark in history. It’s not much of a meal but I always enjoy preparing my post-workout drink that contains kale, spinach, berries and soya milk.
After every workout I crave a postworkout meal. Many people will go straight for a protein shake, which I normally do go for, but the post-workout meal I enjoy best is lentil soup with oven-cooked plantain with cooked eggs on top (plus a hint of chilli sauce). It's a tasty meal that has great protein content.
My favourite holiday destination is Indonesia. One month there and I only scratched the surface. Fantastically friendly and genuine people, great food, amazing wildlife, beautiful landscape, and perfect beaches with not a soul on them. I need to go back.
Tiger Woods. Normally I would say legend status can only be given after your career is complete, but for this man I’m making an exception. He dominated an individual sport in a way no other sportsman has done, helped to break cultural barriers and inspired people inside and outside golf. He has transcended the game.
Maradona because, as previously mentioned, football is my favourite sport and for me he's the best player ever.
Holiday destinations haven’t ever stayed the same, but I broke this motto a few years ago. Cuba! History, culture, nature and the Cuban ability to enjoy life despite hardship makes me want to return.
Defi nitely the Galapagos Islands, the best tourist attraction from my country.
The one that stands out from the rest has to be my childhood inspiration, Roy Jones Jnr. This legend is one of the reasons why I got into combat sport from a young age. Watching him in his prime, he would showcase his boxing ability, and his confidence in and out of the ring. He was one of a few boxers who would win titles and unify the divisions of light middleweight, middleweight, super middleweight, light heavyweight and heavyweight.
Well, this one is hard to pick but I’d say there’s no place like home. Saying that, Colombia is my favourite destination as the culture over there is relaxed, the food is amazing, the people are humble and nightlife is great. Every time I go back all my family members celebrate my return like I brought back a trophy from a sporting event. All family members are there, chanting my name!
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A Day
Life
IN THE
Rachel Thomas joined the motive8 team having toured as a professional dancer, taught Zumba and worked for England Rugby. As the office administrator, she manages bookings for inductions at our unmanned gyms. Here is what a typical day in the life of Rachel can look like…
7:00AM Today I wake up, get myself ready and pack my gym bag for later on. Then I walk to my first destination of the day, listening to one of my favourite podcasts – ‘Happy Place’ by Ferne Cotton. This tends to get me in a good mood and ready to tackle the day.
9:00AM I’ve been invited to a photoshoot for our company magazine, which is taking place in one of our directors’ home gyms for a workout environment feel. Once the lighting is set up, we’re in the gym and trying to be as natural as possible for the camera – not easy!
11:30AM Back in the office, I listen to any voicemails and go through my emails. I also take some time to catch up with our personal trainers and find out what their availability is like for the week ahead. I manage all gym induction bookings for 55 motive8 gyms, which the personal trainers facilitate, so we need to stay in close contact.
01:00PM With the weather being so nice recently, I have been taking my lunch and going to sit by the
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RACHEL THOMAS
Office Administrator
I’ve been invited to a photoshoot for our company magazine, which is taking place in one of our directors’ home gyms for a workout environment feel. We’re trying to be as natural as possible for the camera – not easy! river at Teddington Lock. It’s refreshing to get out of the office for a bit and to get some fresh air; spending time away from the computer screen is always nice.
03:00PM We have launched a new online booking system for all our gym inductions, meaning people don’t have to book over the phone. Today I have been updating the system with new information and training some of the PTs on how to use it. All of our sites will be using this system, so it is important the transition goes smoothly.
04:30PM The best part of the day, our office Bake Off. Once a month we hold a competition between two bakers and everyone tastes, then votes on the best bake. The
delicious healthy banana and raspberry muffins get my vote, just so you know!
05:30PM This is the end of work but the beginning of my training. At the start of 2018 I joined a gym that is very close to work, so there’s no excuses not to go. Most of the time I will do a fitness class as I always feel more motivated when working out with other people – today it’s a HIIT session.
08:00PM Home and time for dinner. I try to spend some of my evening stretching whilst watching TV, as I feel like I never quite do enough at the gym. It also relaxes me before heading to bed, and I always feel better for doing it. Now it’s time to unwind and reflect on the day.
A DAY IN THE LIFE NEW TO THE MARKET
New to the Market Technogym’s new SKILL LINE equipment incorporates high-quality features, patented innovations and athlete level experiences. Combining practicality and top-end functionality, the equipment offers optimum performance for the best of workouts. But what exactly does the selection include?
SKILLBIKE SKILLROW • Built to improve anaerobic power and aerobic capacity, MULTIDRIVE technology allows the user to easily switch the equipment mode from cardio to power. • AQUAFEEL offers the unique feel of rowing on water, delivering a gradual resistance and fluid movement throughout use, avoiding the backlash effect on the lower back.
• Created in collaboration with champion riders using the SKILLATHLETIC TRAINING method, SKILLBIKE enables users to experience the challenge and sensation of outdoor riding in an indoor setting. • REAL GEAR SHIFT allows for manual gear changing to replicate the dynamics of hill training by adjusting the resistance. • The integrated 7-inch connected console provides real-time feedback on metrics including cadence, power, speed, distance and gradient, as well as PEDAL PRINTING technology which gives continuous visual feedback on the circularity and symmetry of your pedalling stroke.
• The SKILLROW APP for smartphones takes indoor rowing to the next level, offering customised training plans, virtual training with Olympic rowing champions and real-time biofeedback on stroke technique.
SKILLTOOLS SKILLRUN • MULTIDRIVE technology enables users to easily train both cardio and power, with running sessions, PARACHUTE and SLED training. • The SKILLATHLETIC feature develops work capacity safely, helping users develop all the skills needed in running – power, speed, stamina and agility.
• A set of unique tools that support every part of a training session, from mobility and warm up, to workout and cool down. • The line-up includes: a foam roller, power bands, a balance pad, a wellness ball, a jump rope, a speed ladder, cones, a variety of weights and more. • Each element can help to improve mobility, stability, power and strength, speed, agility and quickness when used appropriately.
• Dedicated workouts and real-time feedback makes usability simple, with training modes and resistance levels easy to choose and alter.
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TWO FIFTY ONE
With a focus on the provision of exclusive onsite amenities that can be booked for individual use and for private events by residents, Two Fifty One is a fantastic site to have been involved in.
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RESIDENTIAL GYMS
SLATE YARD
Slate Yard is the first build-to-rent project we have worked on for client Legal and General. With floor to ceiling glazing, users can joy uninterrupted views of the surrounding waterways.
ISSUE 09 M8: LIFE 25
BEST OF OUR BLOGS Our website is packed full of interesting and educational blogs, from how to design a home gym, the importance of corporate wellbeing, how to stay injury free as well as nutritional tips, recipes, challenges and much more. Here is a selection of our favourites.
A COMPARISON OF DAIRY AND NON-DAIRY MILKS
4 UNCONVENTIONAL GYM CLASSES WORTH TRYING
m8group.co.uk/blog/a-comparison-ofdairy-and-non-dairy-milks/
m8group.co.uk/blog/4unconventional-gymclasses-worth-trying/
There is no one milk which is ideal for everyone. Dairy milk has no added sugar but contains lactose, while many types of non-dairy milk contain added sugar. The taste, nutrition and cost can also vary considerably. So which one do you choose?
Gym classes are a popular and easy way to burn some calories people use them as it gives them a routine to follow and an instructor that can guide them, which is better than aimlessly wandering around a gym floor unsure of what to do. Popular classes include spin, Pilates, circuits or Zumba. However, there are some obscure classes that are becoming more and more popular, and that think a bit more outside the box.
9 PROVEN WAYS TO SPEED UP POST-TRAINING RECOVERY
WHEN TO UPDATE CORPORATE GYM EQUIPMENT
m8group.co.uk/blog/9-proven-ways-tospeed-up-post-training-recovery/
m8group.co.uk/blog/when-to-updategym-equipment/
Completing a good workout is all well and good but focusing on recovery can be just as important. When training’s tough, the body needs time to repair and rebuild its strength. When you haven’t recovered properly, chances are you’ll be out of action for a short period of time. Or, alternatively, you may be unable to perform as well as you normally would.
You’ve installed a corporate gym, your employees are happy and motivated, the space looks great and the equipment is working perfectly. Great! I guess that means you can now look at the next phase of your employee wellness strategy and forget about the gym for good. Right? Not quite. Gyms are ever-evolving spaces that need to adapt.
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THE BENEFITS OF WALKING m8group.co.uk/blog/the-benefits-ofwalking/ A lot of people aren’t actually aware that walking can be a very beneficial form of physical activity. And the beauty of it is that, well, most of us do it! Walking is a cardiovascular activity just like running, swimming, cycling, rowing and skipping – it’s just at a lower intensity. It does, however, still encourage your body to burn fat, as that is the primary fuel our body will be using during any low intensity cardiovascular activity.
DIFFERENT HOME GYM DESIGN PACKAGES TO SUIT ALL BUDGETS AND REQUIREMENTS
For more information:
Call 0800 028 0198 Email info@m8group.co.uk Visit m8group.co.uk
0800 028 0198 | info@m8group.co.uk | m8group.co.uk motive8group @m8group