PT Magazine - March 2015

BANISH GYM FEAR

WIN! Promixx Goodies Worth £240!

10 EXCLUSIVE RECIPES

us ss rio ne se t fit ou ab

8 NEW WORKOUTS

Supporting the industry See how Naomi Di Fabio’s coaching platform Fitmalion could work for you

LIZZIE HAVERS TEACHES PERFECT POSTURE

GET ADVICE FROM EQUIPMENT SPECIALISTS

DO HORMONES AFFECT YOUR WORKOUT? PT Gareth Haz explores

SVAVA SIGBERTDOUISER Get to grips with the Viking Method

TAKE YOUR SESSIONS POOLSIDE Mark Knight breaks down a pool-based PT session

RONNY TERRY SHOWS HOW YOU CAN UTILISE A LOCAL SKATE PARK TO RAMP UP WORKOUTS

WRITTEN BY PERSONAL TRAINERS FOR YOU

MARCH 2015 / £4 www.ptmagazine.co.uk

shaped to fit your regime

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They’ve been categorised in sections such as ‘exercise’ and ‘training’ for easy product selection, and backed by unique and informative 360° how-to videos to ensure maximum efficacy.

You told us you needed versatile, easy-to-use products for gym and home environments. So we’ve ensured that the range fizzes with modern features like portability, ergonomic, lightweight design and easy storage. This is everything you expect from the very best in training products. Just 66fitter.

Shop online now and give 66fit.com a fitness test.

Experts

HELLO EVERYONE AND WELCOME TO OUR MARCH ISSUE!

EXCITING NEWS!

Kristoph Thompson

Previously working as a Strength and Conditioning Coach with professional baseball and basketball teams in the USA, Kristoph now runs his own PT business in the UK. www.sideways8.co.uk

Ronny Terry

Specialising in body sculpting, weight loss and elite fitness, personal trainer Ronny Terry is Owner and Director of SWITCH FIT UK. Find out more at www.switchfituk.co.uk

Richard Callendar

Richard Callender has over 18 years experience in the health and fitness industry, and has become a widely respected and approachable fitness expert, tutor and presenter internationally.

Mollie Millington

London based personal trainer who offers in-person and virtual training support. Contact via @PTMollie, or www.ptmollie.com

George Pearse

George is a senior mobile personal trainer for MotivatePT, one of the UK’s leading personal training companies. Follow him @pearsefitness

Danny Apollo Bruce

Danny Apollo is a certified personal trainer, strength and conditioning specialist and international fitness columnist. His clientele includes Olympic and professional athletes and actors.

Steve Miller Steve Miller has built up a successful weight loss business and now supports personal trainers, hypnotherapists, and coaches develop their entrepreneurial talent and build successful businesses. www.yourweightlossmaster.co.uk

With spring making a tentative appearance, we have a fantastic issue for you this month making a splash with a whole host of swimming features to help you get clients hitting the water. We speak to Olympic swimmer Steve Parry, check out the key muscles involved in swimming, round up the latest poolside products and also have Home of Aquatic Sports in England expert Mark Knight explaining how to compose a pool-based PT session.

You can further read up on the more sociable aspects of fitness, with Rebecca Dalby highlighting the wonders of dance fitness and New Zealander Bevan James Eyles explaining how team training can boost a shattered community.

Exercise also escapes the gym this issue, as Ronny Terry utilises a local skatepark for his workout and ON THE COVER: Podium 4 Sport speak to PTs about their fitness equipment needs and what kit is essential for freelance work.

You may have no ticed we’ve got a shiny new logo. We have rebranded your favourite fitness magazine (that’s us!) and from summer we will be heading to newsstand so yo u’ll be able to pick up from ne wsagents across the UK!

popular PT Robert Sharpe emphasises why bodyweight exercises are still core.

With Mother's Day and Easter just around the corner, check out our New Kit in Town pages to find the perfect fitness pressie for an exercise mad mum, or flick through our nutrition section to get some healthy chocolate inspiration whether you are partial to brownies or moreish when it comes to pudding.

Enjoy the issue, and as always, we'd love to hear your feedback so email me at katie@ptmagazine.co.uk

Katie

@PTMagazine /PTMagazine www.ptmagazine.co.uk

PUBLISHER Myles Davies | GROUP EDITOR Victoria Guthrie | EDITOR Katie Garner katie@ptmagazine.co.uk | DESIGN Maddi Mears maddi@magicfountainmedia.co.uk | MULTIMEDIA DESIGN Adam Daniels adamd@ptmagazine.co.uk | ADVERTISING MANAGER Yasmine Brown yasmine@ptmagazine.co.uk | ADVERTISING SALES EXECUTIVE Margo Brown margo@ptmagazine.co.uk | GENERAL info@ptmagazine.co.uk | ACCOUNTS Emma Rayner accounts@ptmagazine.co.uk PUBLISHERS: Magic Fountain Media Ltd, Office 10-18, Epsilon House, Masterlord Office Village, Ipswich, Suffolk, IP3 9FJ PRINTED BY: The Magazine Printing Company IMAGERY: Some images in this magazine are provided by Shutterstock. www.shutterstock.com PLEASE NOTE: Points of view expressed in articles by contributing writers and in advertisements included in

PT Magazine, do not necessarily represent those of the publishers. While every effort has been made to ensure the accuracy of information contained in PT Magazine, no legal responsibility will be accepted by the publishers for incidents arising from use of information published. All rights, including moral rights, reserved.

COPYRIGHT: No part of this publication may be reproduced,

stored in a retrievable system, or transmitted in any form or by any means without the prior written consent of the publishers. ©Magic Fountain Media Ltd T/A PT Magazine.

@PTMAGAZINE

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CONTENTS

EXPERTS

14 FITNESS MARKETING 101

Danny Apollo Bruce gives the lowdown on how to bulk up your marketing techniques.

15 DO YOU NEED TO BE RIPPED TO BE A PT?

Kristoph Thompson discusses whether you need to be built like a powerhouse to be successful.

17 HOW TO MAKE AN IDEA A REALITY

Armageddon founder Richard Callender explains how to implement fitness ambitions.

23 PLEASE DON’T STOP THE MUSIC

Mollie Millington breaks down the aspects of music licensing you need to know.

24 BUILD A BRAND THAT STANDS OUT

Weight loss expert Steve Miller gets to grips with how fitness branding can help you.

35 BEST ON TEST

PRODUCTS We review a range of energy products to see which ones will keep you going for longer.

58 NEW KIT IN TOWN Is your mum fitness mad?

Treat her to one of these fab gifts for Mother’s Day.

68 FIT TECH: WATCHES Invest in the latest wristwear with this array of sporting accessories to aid your exercise

REGULARS .

8 INDUSTRY FOCUS Catch up on all the latest goings on it the world of fitness and exercise.

100 GO VEGGIE

Coconut oil specialists Lucy Bee reinvent simple vegetarian dishes for spring.

57 COMPETITION 27 EDUCATING THE

Enter for your chance to win an exclusive PROMiXX shaker.

Tom Godwin explains what you need to teach the industry.

37 TRY SOMETHING NEW

NEXT GENERATION

42 SOCIALISING YOUR WAY TO SUCCESS

MotivatePT’s George Pearse analyses the social media platforms you’ll need to master.

Fuse combatitive boxing and peaceful yoga for a flexibility workout you’ll love.

40 FITNESS HERO

Naomi Di Fabio is taking on a fitness business empire, starting with coaching and advice platform Fitamlion.

118 10 OF THE BEST Nutritionist Marie Felton shares her top 10 healthy sweet treats.

122 PT QUOTES

Do you enjoy being independent or working within a gym? We quiz PTs to find out.

123 BECOMING A PT

This month, Katie Garner finds out how to get qualified.

127 NEXT ISSUE

Find out what features you’ll find in our April issue.

WORKOUTS

71 MOVE OF

THE MONTH

Check out the bicep curl for improved arm strength.

64 MAKING YOUR

50 MAKE A SPLASH

Greg Small from REPs talks making the most of every minute you work.

66 EVENTS

Robert Sharpe explains the benefits of this training method.

89 WHAT KATIE

74 MUM’S ON THE RUN WORKOUT

HOURS COUNT

PRODUCTS

31 PRODUCT PROFILES

This month, we round up the latest swimming accessories.

Understand how your body moves through the water.

Update your diary with these must-attend events.

TRIED NEXT

Our Editor gets muddy on her first bootcamp session.

73 THE BENEFITS OF BODYWEIGHT TRAINING

Babies and Burpees founder Jordan Cruttenden provides the ideal quick workout.

10 MINUTES WITH

We speak to Olympic bronze medallist swimmer Steve Parry about hitting the pool and swimming technique.

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78 PILATES WORKOUT Rebecca Dalby introduces her flexibility based workout using Pilates.

82 HOW YOUR

HORMONES CAN INFLUENCE FAT LOSS

Gareth Haz explores how your hormones can impact on your training sessions.

85 PLANNING A POOLBASED PT SESSION

Mark Knight shares his tips on how to get clients swimming.

98 RAMP UP YOUR SHAKE

Think spinach and watermelon don’t mix? Think again!

102 GUILT-FREE

CHOCOLATE PROTEIN PUDDING

Dr Michelle Storfer proves indulging doesn’t need to wreck your diet.

105 COMBATING CHOCOLATE

Would rather avoid the Easter munchies? Simon Bandy from Health Plus explains how.

106 GOOD MORNING Start you day right with a yoghurt fuelled breakfast from Yeo Valley.

108 PROTEIN POWER That Protein share their favourite recipes using their vegan protein powder.

THE WORLD IS YOUR GYM Ronny Terry explores taking your workout outside and how this can intensify a session.

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111 SWEET POTATO

COOKIES

Lifestyle blogger Melanie from Happy Being Healthy shares this sweet treat.

86 THE LEAN

MUSCLE SYSTEM

Mike Hoad explains his unique online training system.

88 GET GLIDING

Kelly Du Buisson utilises gliders in her latest workout.

NUTRITION

97 FOOD FOCUS

Easter will soon be here, so it’s well worth finding out more about chocolate.

112 PROTEIN BAKING

UK dietician Nichola Whitehead shows how you can use protein to bulk up your baking.

115 CHOCOLATE

BROWNIES

Hit your sweet spot with these brownies from Absolute Nutrition.

116 VEGETARIAN PREGNANCYFRIENDLY MEALS

The experts from FittaMamma showcase these tasty meals suitable for mums-to-be.

FEATURES

18 FEEL THE MUSIC

Rebecca Dalby explores how dance fitness can help improve client body image.

25 HOW TO EXCEL

AT GROUP FITNESS

46 ‘MY METHOD IS HARD. I AM NOT’

Founder of The Viking Method Svava Sigbertsdóttir reveals the secrets behind her training style.

48 TAKING YOUR

PERSONAL TAX ONLINE

Bevan James Eyles highlights how team training can reunite a community.

Accountant Andrew Crawford offers his advice when dealing with your taxes online.

26 WHAT’S

52 FITNESS

PT Laurel Alper explores the latest diet app for both you and clients.

Find out more about the unique Zero Trainer, making running non-impact for versatility.

28 USING RACES IN

54 MUSCLE ENERGY

Fitness blogger Beki Cadd shares her event-scattered training plans and why this is advantageous.

Author John Gibbons shares an exclusive extract from his book Vital Glutes.

DIFFERENT ABOUT NORDIC DIET COACH?

TRAINING

30 DIVE INTO

A BRAND NEW WORKOUT

Forza Supplements discuss how swimming can greatly increase your range of movement.

33 SIX WAYS TO BANISH GYM FEAR

Get your clients embracing the gym with top advice from Julia Buckley.

34 HOW TO MANAGE YOUR ONLINE PROFILE Rosie Akenhead discusses the importance of having your own website.

38 GO-TO EQUIPMENT Equipment specialists Podium 4 Sport liaise with PTs to round up the essential gear you need in your kit bag.

44 ‘NEVER GIVE LESS THAN YOUR BEST’

We chat to USN ambassador Tom Coleman about making the move from amateur to professional in the fitness model circuit.

INNOVATION

TECHNIQUES

56 TRIGGER POINT THERAPY

66fit Ltd showcase why you should be wielding a foam roller

61 HAVE YOU

GOT A SOFT SIDE?

Declan Doyle talks about what else you need to complete your PT skill set.

67 BUSINESS CLASS RUNNING WITH THE ZONE DOME

Georgina Spenceley tries out this latest running trend.

70 TAKE YOUR

CIRCUIT TO THE POOL

ASA highlight their new Swimfit Gym cards to innovate your pool workout.

120 POWER PLATE

Editor Katie visits the guys at PowerVibe to see why Power Plate should be a key item on every gym floor.

124 FIBO 2015

Are you ready for the largest trade show in the world this April?

INDUSTRY FOCUS

WHAT TEAM PT HAVE BEEN UP TO THIS MONTH

INDUSTRY NEWS

Find out all your fitness related news and updates here. Have something to say? Email katie@ptmagazine.co.uk

SCHEME GETS ADULTS ACTIVE

Katie gets to grips with some dumbbell rows in her local gym.

Our office smoothie maker is being put to good use with this blueberry, raspberry, banana and Greek yoghurt effort. What’s your favourite flavour?

Charities Sporta and The Football League Trust have joined forces to help improve the physical health of adults aged between 35 and 55 in the Doncaster area. Piloting the ‘Moving Together’ initiative, which is supported by £15,000 of Sport England’s lottery funding, will see

Doncaster Culture and Leisure Trust (DCLT), and Club Doncaster Foundation work together to increase participation in sport by 300 local people.

Find out more information at www.makeyourmoveuk.org

MUJO SHORTLISTED FOR

SPORT TECHNOLOGY AWARD

This month our group editor has been kept on her toes by her PT with a ton up circuit!

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MuJo (Multiple Joint Fitness Systems) are one of the finalists shortlisted for the exclusive 2015 Sports Technology Awards. MuJo focuses on helping clients re-build their strength after an injury or post-surgery, tackling problematic body areas. The equipment is set to cause quite a stir within the industry as it can play a huge role in injury prevention, reducing time off due to injury and also measuring athlete fitness.

The machine is relevant across multiple sports, including rugby,

cricket and football.

The initial range of two stations – External Shoulder and Internal Shoulder, is currently being trialled

by Barclays Premiership football clubs as well as elite sports organisations across the UK. Also this year, MuJo plan to increase the range to include four lower limb solutions as well as a spine solution.

The winners of each category will be announced at an Awards Ceremony on Friday 27 March 2015. Find out more at www.mujofitness.com

30,000 of the country’s best fitness and exercise professionals.

Train Smart. Train REPs.

REPs Qualified Verified Certified

Driven Results

Register of Exercise Professionals

Fun Success Focused

Insured

Follow: @REPsUK for the latest fitness news, trends debates and events.

Louise Hazel, REPs Ambassador, Olympian and Commonwealth Champion.

Check if your trainer is REPs registered 0207 632 2022 www.exerciseregister.org

ASK YOUR TRAINER TODAY

INDUSTRY FOCUS

NSPCC TOUR SERIES OFFERS CYCLISTS PROFESSIONAL EVENTS

Did you know Wednesday 11th March is No Smoking Day in the UK, run by the British Heart Foundation since 1983?

NSPCC have launched their flagship Tour of the South East, an exciting two day route that covers a gruelling 170 miles. The event, part of a four tour series, will take riders along scenic roads complete with timed climbs and TT sections, to add a really competitive and professional element.

The groups of cyclists will even by divided into seeded groups that will be accompanied around the course by

Is there such a thing as TOO MUCH good fat?

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motorbike outriders, with mechanics and soigneurs on hand if required.

Taking place on the 6th and 7th June, the Tour of the South East is the first event on the NSPCC roster, supported by Ride2Raise. Pencilled in is a second tour, Tour of Yorkshire, with a further two races due to be announced. Keep up to date by visiting www.tourofengland.co.uk

Although fat can be stigmatised, not all fat should be written out of your diet if tackling a weight loss programme. Foods such as almonds, avocados, olive oil and salmon contain mono-unsaturated fats and poly-unsaturated fats, both of which are classified as essential fatty acids or EFAs as our bodies don't make these naturally. Mono-unsaturated fats in particular can help lower your cholesterol, although 'good' fat in general is said to help absorb vitamins into the body as well as form the building blocks for hormones, skin and joints. Although good fats are nutritious, they are calorie dense, and it can be easy to chomp through plenty of calories without even realising.

Experts advise that 25% to 35% of your daily calories should come from healthy fats and no more.

COST STOPS

PEOPLE EXERCISING Leisure-net Solutions’ 2014 Health and Fitness Omnibus Survey (HAFOS) has revealed that cost is a key factor for encouraging fitness, as 37% of UK consumers claim that a low-cost membership of £10 to £15 would entice them to join the gym. The results also showed that cutting fees would persuade 60% of respondents to sample their local leisure centre.

Interestingly, the survey also unveiled that only 86% of people believed exercise was important – a drop from 92% in 2013, with only 48% now viewing exercise as ‘very important’ – again a fall from the 69% recorded in 2010.

The largest national survey of its kind, HAFOS interviewed 1304 people covering 10 locations across England and Scotland to obtain these results. The HAFOS has been running for more than a decade and is the leisure industry’s only national survey reporting the public’s attitudes and perceptions towards physical activity, including current behaviours and usage.

Visit www.leisure-net.org for more info.

INDUSTRY FOCUS

Innovation Review Olli Tikkanen, one third of the Finnish trio responsible for upcoming fitness monitor tech Fibion, highlights how this product stands out from the crowd HOW IS YOUR PRODUCT DIFFERENT TO WHAT IS ALREADY ON THE MARKET? 'Fibion is designed to support the work of the professionals, such as personal trainers, wellness instructors, and weight management consultants.

'Fibion can accurately measure the full spectrum of physical activity, relative inactivity and all the small bouts of activity, such as active sitting or standing up for a short while. Due to its evidence-based roots, Fibion is not just another eHealth product riding the hype.

Our on-going world-class research gives us the foundation to build truly revolutionising products.'

HOW CAN PERSONAL TRAINERS USE YOUR PRODUCT? 'The core of our vision is to enable personal trainers to make additional

income by using the Fibion product.

Thus, the measurement process is integrated to the regular work of the trainers. PTs give the device to a customer on a meet-up or send it by mail. The customer wears the device for three to seven days to record their personal activity profile. When the customer returns the device, they come for the consultation given by the PT based on the Fibion report.

The data is sent to the Fibion cloud service for processing and the results are immediately shown on the same tablet.

'By recording all waking time during a full week, our report can explain more of the health impacts than carry-on bracelets that leave the consumer alone with the measurement figures.

Currently, PTs are mainly selling their guidance time to their customers.

With the Fibion reports, PTs have a solid way to charge also for the

activity measurement time outside of meetings.'

WHAT ADVANTAGES CAN FIBION OFFER PERSONAL TRAINERS? ‘Personal trainers can provide a more effective service for a bigger customer group – for those not willing to go to the gym. By taking into consideration also everyday activity and avoidance of excessive sitting, customers will get better results in a shorter time.

'Fibion provides an online educational platform for PTs to become professionals in everyday activity coaching. We also provide PTs with necessary information on how to perform Fibion measurements, how to give consultation to change everyday activity behaviour. We are a one-stop-shop for all hardware needed for starting the new business.

After completing the online education that comes with all starter packages, the PT will be certified as a Fibion Activity Coach. The business of the Fibion Activity Coach is based on selling activity assessment reports and feedback consultations. This approach targets building long-term relationships that are important in personalised service business.’

The Fibion Starter Package (approx.

490 €) Includes a measurement device, a tablet, a tablet application and online education. Available in the next few months, get clued up at www.fibion.com

CPD course of the month Boost your CV with this month’s recommended course Course: Broga 50 hour fitness yoga certification course Date: 11th to 14th April 2015 Cost: The three modules of Broga Bootcamp are priced at an all inclusive price of £750.

Teaching diploma and 12 month membership into the Broga Me support programme is an additional £20.

Hosted by Matt Miller and celebrity athlete instructors, book into this four day intensive Broga course to become a fully fledged instructor of this fitness yoga class. As a qualified trainer you'll be able to capitalise on the exploding trend of men and athletically minded people using yoga as part of their regime to increase performance, reduce injury and improve mobility.

Find out more or book your place at www.broga.uk.com

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INDUSTRY FOCUS

VIRTUAGYM NUTRITION APP ADDS TO COACHING COLLECTION

Fitness software supplier Virtuagym have added another app for fitness professionals to their portfolio, introducing the new Virtuagym Food, suitable for iOS and Android. Fully integrated with their other software solutions for both exercise and tracking, the system provides an allin-one approach for personal trainers.

Virtuagym Food allows personal trainers to coach their clients based on individual goals. The app also provides variants for differing

workout regimes, enabling flexible coaching. The core of the app is the food tracking system, with clients able to log their nutrition on the go, or even plan their diet in advance, ticking off meals once eaten. Tracking daily intakes, the app compares day to day figures with the client’s plan, the results modified by the client’s activity which is tracked through Virtuagym’s exercise app. Depending on the exercise performed, the calorie allowance information will adjust, providing a real time coaching tool. The app is also linked to an online web portal, so that PTs can keep tabs on how their client is doing.

Discover how Virtuagym could help your business at www.virtuagym.com/software

It all started a couple of years ago.

With my traditional trainers nearing the end of their life, I decided it was time to invest in a brand new pair, so I eagerly begin some online browsing. Things had drastically changed since I’d last bought trainers and I was bombarded with fantastic images of loudly coloured shoes, funky laces, undertone You can shades! Clicking furiously never have enough across a variety of sporting trainers! My go-to brand is Adidas, although sites, I made an empassioned I’m also rather taken vow to never again buy with my latest Under black or white trainers, Armour addition. a promise I have stuck to since. I wisely spent my birthday money that year on a brilliant pair of Cadbury's purple Adidas trainers, feeling truly inspired by the rainbow array available.

So many trainers,

so little time Editor Katie may need to invest in a shoe rack... pronto

There are many things in life I am passionate about. For example, my overwhelming stationery collection, or my bulging nail varnish stash.

However, a much more recent passion is my interest in trainers.

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As my interest and love of fitness developed, so did my lustful glances at trainers. Taking on more sports and training sessions meant that I was burning through trainers quicker than ever before. I found myself in the embarrassing situation of attending badminton matches in

PT Playlist Sports Nutrition Therapist Jessica Bennett shares her top 10 songs to hit the iron to...

1. ‘Lapdance’ – N.E.R.D. 2. ‘Bring the Pain’ – Method Man 3. ‘We Right Here’ – DMX 4. ‘Hit ‘Em Up’ – Tupac 5. ‘If I Ruled The World (imagine that)’ – Nas and Lauryn Hill 6. ‘Not Afraid’ – Eminem 7. ‘Pushin’ Weight’ – Ice Cube 8. ‘Put Your Hands Where My Eyes Could See’ – Busta Rhymes 9. ‘Rock Superstar’ – Cypress Hill 10. ‘How We Do’ – The Game holey trainers, the stripes of my socks visible in the not-so-subtle pink upper. I then decided that it may in fact be better if I bought more trainers, so that I could use specific pairs for specific sporting activities, meaning not only I could tailor my trainer choices better, but that I could get a longer life out of them.

Since then, my trainers have been multiplying faster than even I thought. I have allocated them all rather neatly: my outdoor running trainers, my treadmill running trainers, two pairs of gym and exercise class trainers and also my court shoes, with special soles for badminton and squash. I even have a pair of 'at home workout DVD' trainers. I absolutely adore my trainers, and each pair feels completely different to wear and workout in, so it's nice being able to mix it up. If my feet ache, I'll pick a different pair. Simple. When I'm off for a workout, it's a treat deciding what to put on my feet. Now all I need is a decent shoe rack before I take over the entire hallway...

INDUSTRY FOCUS

GET JUMPING! If you are based in Essex, then get set to explore England’s largest indoor trampoline park, due to hit West Thurrock this June. Jump Giants will feature foam pits, dodge ball courts, basketball hoops as well as angled, inter-connected trampolines.

rate and nutrient processing, the glandular system and fatigue, digestion, sleep patterns, nerve impulses and more.’

Jump Giants expects to open to the public in early summer. Keep an eye out at www.jumpgiants.com

Co-owner, Mark Gardner explains: ‘It has less impact stress on your joints than the equivalent in running for example, and also benefits heart strength, metabolism, metabolic

Product Spotlight: Women’s Under Armour SpeedForm Gemini These vibrant yet lightweight trainers are every runners’ dream – the moulded 4D foam footbed conforms to your foot shape, whilst the seamless heel cup with foam collar creates a snug yet comfortable fit. The top layer of charged foam is designed to adapt to your gait, allowing maximum responsiveness and shock absorption, while the ultrasonic welded seams ensure your shoe has staying power. Editor Katie, who trialled these, said ‘I absolutely love these trainers. Not only do they look fabulous, but they are incredibly comfortable and lightweight, with my feet feeling supported, yet not clunky. The soles felt cushioned and the anatomical style fit really felt different from your average trainer.

I would highly recommend these to fellow runners.’

Grab yourself a pair at www.underarmour.co.uk

Trying to navigate the minefield of exercise when pregnant? Take away the strain and download FittaMamma’s free Fit Pregnancy Workout Guide to ensure you keep fit safely: http://bit.ly/1o47r2Y

Gadget Corner We sample the Parrot Zik 2.0 headphones

These bright orange headphones have the wow factor. Despite looking clunky, they weigh in at 270g, which is 17% lighter than the brand’s previous products, the squidgy new cushions give your ears plenty of space, and the ‘concert hall effect’ plays music more naturally for a fantastic sound quality. Compatable with smartphones, tablets and computers, they use NFC technology to play your music via bluetooth for up to six hours when on normal mode. Eco mode eeks this out to seven hours of music, whilst flight mode can have you listening to your tunes for a n impressive 18 hours. Paired with a free app or easy to use alone, these headphones are comfortable to wear, offer amazing sound and are generally all round awesome. We heart.

Feel the Burn

This month, Adam stansbury – a Fat Loss and Nutrition Coach and Gym Based PT of the Year 2013 – shares his advice for a quality strength workout What is your top tip for strength conditioning?

'Consistency and commitment is my tip for strength training. Consistency in your progressions, effort in recording your lifting data and the commitment to see your programme through to the end.

Avoid programme hopping at all costs!'

What strength exercise would you recommend?

'The Trap Bar or Hex Bar Deadlift because it's a hybrid movement of the deadlift and squat, which means you're getting much of the same benefits from both of those movements without the more technical biomechanics.'

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EXPERTS

Follow my seven step list to really ramp up your public profile and fitness image

BY DANNY APOLLO BRUCE

P

ublicity is more effective than advertisements. Marketing yourself through social media as a personal trainer/fitness coach can be one of your top tools in succeeding and getting clients.

You can implement steps into your daily routine, helping you focus your efforts on branding yourself: 1. Do your own public relations work.

2. Create your own content, sharing it across all of your online social media platforms with trending hashtags.

3. Create your own website filled with a bio of who you are and what you have to offer.

4. Engage with your social media and respond to posts in a timely matter.

5. Be responsible for organising and holding your own press conferences.

6. Reach out to media outlets – both print and broadcasts.

7. Educate yourself.

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the fitness foundation Our duty from a fitness coach perspective consists of having a strong knowledge of human anatomy; creating new concepts in corrective and functional exercises or movements; having an understanding of a healthy diet; being able to tailor an exercise programme that is realistic for the client while executing the programme effectively and safely, motivating and inspiring whilst maintaining professionalism.

You should never judge a book by its cover. In many cases, people are choosing trainers and/or coaches based on their outer appearance, yet some are choosing those who have the pages behind the cover. What if you are judged?

To make yourself stand out, you must be original and find an

interesting slant. You want people to be jumping out of their chair telling friends about who you are. You want to be that attention getter. Be different and be prominent! What do you want people to think of when they hear your name?

Danny Apollo Bruce is a certified personal trainer, strength and conditioning specialist and international fitness columnist. He is one of the youngest and most sought after celebrity fitness coaches in the world. Find out more at www.brucecoaching.com

EXPERTS

Do you need to be ripped to be a successful PT? Can your appearance influence your client rate or are there other factors at play?

BY KRISTOPH THOMPSON This is an interesting question and one that always seems to divide opinion. On one hand, you can argue that a PT is a walking advertisement of the results they can offer. If they are out of shape then how can they expect others to feel confident they’re the one to whip them into shape?

If what a personal trainer has to offer a client is effective, why can’t they implement it themselves? This is bound to cross the mind of any potential client at some point. Signing on the dotted line is made a lot easier when would-be clients feel as if they are staring at the final product.

Fit for what?

PTs do best when they have a real passion for a certain aspect of fitness, such as bodybuilding or weight loss, and specialise in that area. Some of the most successful trainers look and act in a manner that gives the client confidence they know their chosen area of specialty inside out. For example a strength training specialist

might not be ripped but they will most likely be strong as hell!

Like it or not, we live in an aesthetic society and looking the part adds credibility. However, being ripped doesn’t automatically guarantee credibility with all clients. Trainers should walk the walk and talk the talk, but the exact walk and talk are different depending on each trainer’s specialism. A PT with a strongman’s physique is unlikely to have the same credibility with a client for endurance training goals.

Appearance isn’t everything On the other hand, appearance alone says nothing of your ability as a motivator, educator, communicator and coach – all key aspects of a successful personal trainer. Having a six pack isn’t an indication of the level of education and experience you have as a trainer.

To dismiss all trainers that are not ripped would be foolish. Many trainers enter the profession because of powerful obstacles they’ve overcome.

They want to help others make the

same life changes that they made.

Trainers that have been through challenges themselves can inspire and empower others.

Ripped or not, a trainer that exudes energy, health and vitality is much more likely to have a full client diary than one who is lethargic and lackluster in their demeanour.

Rather than being hung up on appearance, for which there is no ‘ideal’, it is perhaps better to focus on your outlook and disposition – after all, people buy people rather than training.

Personal trainer and ex-strength and conditioning coach, Kristoph has experience with professional baseball and basketball teams, as well as his own successful PT business.

Find out more at www.sideways8.co.uk

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15

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EXPERTS

Create more opportunities, grow your business and increase your income

BY RICHARD CALLENDER

O

ne of the most exciting things about being a personal trainer and business owner right now is that there are literally tens of thousands of new PTs and fitness businesses being created every year worldwide. Watching them start with the buzz, drive and excitement to forge new paths and make their mark is great for the industry and, in turn, great for us as fitness professionals because it gives us a better insight into what does and does not work.

It also starts to show where trends and attitudes are moving. However, just like New Year resolutions, a large number end up quitting before they succeed and most do not take the time to create a bullet proof plan of action that can be followed through.

The fitness businesses that seem to succeed are the ones that take account of their unique selling points (USP), are adaptable to change and have created a value for money principle that validates participants’ decision to become a member or use their service. A great idea is not always enough and with so many fitness entrepreneurs looking for the ‘next big thing’, you need to ensure that your great idea has marketable value, selling points and will provide either a service, result or experience that is worth spending money on.

One great example is the new 1REBEL gym that has opened in London. It is a truly spectacular looking venue for fitness and their target is to revolutionise London’s fitness industry with centrally located, no-contract, ’pay-as-you-train’

boutiques that provide amazing RIDE or RESHAPE classes. Their idea is to break common fitness convention and create a quality, high-end fitness product that delivers results in a marketplace that is brimming with budget operators.

By looking at the market the 1REBEL owners have identified a niche, fixed their demographics, researched price points and have searched out locations that suit the needs of their business and audience. In short, what they have done is taken a very simple concept and made it an exhilarating experience for the participant and stepped outside of what is considered ‘the done thing’ across the industry – exactly what PTs need to be doing on a regular basis.

Take a look at your business (whether you consider yourself content or successful right now) and identify where you need to make changes for the benefit of the short and long term. More often than not trainers get into a rut of assuming that if they have clients, then their business is working fine and warrants little

to no constant attention. This is the comfort zone, where too many PTs operate and where many PTs come to fail.

Quite often you will find that creating a brand idea, a gimmick or a marketing campaign that grabs people’s attention can help in the short term, but for it to be a success you need to think like 1REBEL and redefine people’s perception of what they expect from you and your business. Fail to plan and you quite often plan to fail.

Richard is widely known and recognised as an approachable fitness expert, group fitness presenter, writer and television personality both in the UK and internationally, working in the industry for an impressive 18 years. For more information visit www.richardcallender.com

@PTMAGAZINE

17

FEATURES

Feel the music Are there any correlations between popular dance based fitness and client body image?

BY REBECCA DALBY

O

ver the past decade, the physiological benefits of dance based fitness amongst various groups of the population have been scientifically shown in numbers of studies.

Strength, calorie burn, flexibility and coordination are all benefits that have been shown to improve by taking up a dance based activity on a regular basis coupled with a healthy lifestyle. Thanks to TV programmes such as Strictly Come Dancing and dance based fitness classes such as Zumba amongst others, more people have been inspired to pick up their dancing shoes and stay fit. The fitness industry cottoned onto this and helped to make dance based exercise readily accessible across the country.

Whilst the psychological benefits of dance fitness have been less researched, studies have shown improvements in the context of mental health participants, adolescents and the older population. I have been incorporating dance inspired exercises within my work for years.

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Coupled with somatic training methods (pilates, yoga, myofascial release, etc), I have found dance inspired fitness a powerful tool in

helping to improve my clients’ body image.

Dance creates space for expression, guiding clients’ through specific exercises and then in places, allowing freedom to listen to their bodies and follow their intuition.

In this fast paced society, there is rarely time to listen to the body.

Consequently, we rarely have chance to express many feelings

FEATURES

and emotions in a safe and healthy environment. If we do not have an opportunity to ‘let go’, emotions and thoughts can be kept bottled up inside and easily warped by a number of internal and external influences – the perfect place for a negative body image to fester.

I believe movement is inextricably entwined with emotion ( just look at the complex ‘web’ of the the central nervous system, endocrine and postural alignment). Over the years, many clients have described having the chance during sessions to ‘release’ or ‘let go’ of things which they may or may not have been conscious of. Coupled with the opportunity to express feelings and emotions, physical attributes such as graceful strength, coordination and flexibility can have a profound effect on the way the client views themself. Typically when a client first tries a dance based exercise, I often hear ‘I am so uncoordinated’ followed up with ‘I feel so silly’. As their strength and coordination develops through practice, and they see improvements (even small ones), their attitude changes and it gives them a real sense of

achievement. In this way, dance fitness seems to empower people and this empowerment leads to changes in their perception of themselves and their body for the better.

One 19-year-old client put it simply as 'After training for three months I saw a change in my body but the biggest change was my mentality. I wasn’t obsessed with being skinny anymore but rather with being healthy. Working out in this way made me feel stronger and more confident in every sense.'

From a trainer’s perspective, I have seen clients’ body confidence grow leaps and bounds. The body image which they had of themselves at the beginning starts to change (at varying speeds of course).

The combination of expression, mindfulness, graceful strength, flexibility and coordination is powerful. This is not fitness just to look good. Dance fitness can be wholesome, restorative exercise that has dramatic results from inside out.

As any good trainer would agree, this is what the health and wellbeing industry should be about.

If this topic stokes up a fire in you, join the conversation with my radio/podcast show ‘Real Health with Rebecca Dalby’ on Astute Radio. The show aims to empower every woman no matter what size, ethnicity or ability, to be proud of themselves and their body. I also explore the challenges of creating and getting to the top of the health and fitness world and how to sustain that success in a fast moving and image/age conscious society.

Rebecca Dalby is a London based Pilates and dance fitness trainer www.rebeccadalby.co.uk, Managing Director of 321 Fitness UK www.321fitnessuk.com, Strala Yoga Guide and Radio Presenter for Astute Radio www.astute-radio.com. You can also follow and get in touch with her @becdalbyfitness on Twitter and Instagram.

Below are three examples of exercises which I use with clients:

Standing tall, brush one leg forward, circle to the side of the body and touch the toe on the floor.

Circle the leg back in front of the hip and lower towards the floor.

Keep hips and pelvis stable by activating the pelvic floor.

Repeat this action 10 times and then change onto the other leg.

Take legs out into a ‘plie in seconde’ or sumo squat position. Exhale and curl the upper body forward as if hugging a large ball. Inhale, open the arms back, straighten the legs and rise onto the balls of the feet. Keep core engaged as this will help support the spine and keep balance. As you open the chest and extend the upper spine, squeeze the glutes to protect lower spine and for stability. Repeat x10.

Exhale and take a side step into a side lunge with hands crossing in front of chest. Inhale and shift body to the centre as arms swing out high and leg lifts out to the side.

Exhale and carefully soften into side lunge and sweep arms back in front of chest. See if you can create a suspended feeling as you lift the arms and leg to the side. Repeat 10 times and change sides.

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19

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EXPERTS

Please don’t stop the music How aware are you of music licensing regulations? Buff up your knowledge to ensure your classes stick to the beat

'I

BY MOLLIE MILLINGTON

f music be the food of love, play on,' says Shakespeare.

It can set the tone, pace, and stage for any situation you are in. For group exercise instructors, music can push energy levels and quicken steps. When personal training one-to-one, a little background music will fill the silence between rep counting and the rest break. As a fitness professional, it is important to know in what settings you are liable to pay for the music filling the air. There are two organisations in the UK you need to pay licence fees to. The first is PPL (www.ppluk.com) and the other is PRS for Music (www.prsformusic. com). PPL represents performers and records companies, while PRS protects song writers, composers, and publishers. The specific tariff you need depends on where you are holding the class and what you are teaching. A basic essential is offered

by PRS for music – the ProDub Fitness tariff. This allows you to

Mollie is a Londonbased personal trainer and wellness coach. Visit her website at www.ptmollie.com or tweet @PTMollie

legally copy music you have bought from one format/device to another (such as ripping a CD to your MP3 player). If you have been playing music without a PRS licence or let it lapse without renewal, the fees are subject to a 50% surcharge.

Here is a breakdown of the most common situations and who you need to apply for a licence with: Setting

You should be aware that HMRC is starting to crack down on the selfemployed. This will include monitoring payments out for music licensing and payments from clients, including cash in hand. Make sure your affairs are in order before they come knocking on your door. Keep a spreadsheet or small notebook to record all expenses and payments, including somewhere to stash receipts.

PPL (+VAT)

PRS (1st year of paying + VAT)

Gym/leisure centres – over Contact for quote PA system as background noise (room >120 sq. meters, no seating area)

Annual £241.97(radio only) Annual £483.75 (record, CD, cassette, or satellite service)

Chain gym/leisure centre Contact for quote that plays music videos (room >120 sq. meters, no seating area)

Annual £290.33

Group ex class in gym/ leisure centre

Exercise to Music Tariff (£1.25/class)

<30 people: £2.21/class >30 people: £2.76/class

Group ex in rental hall

Facility is responsible to pay too.

<30 people: £2.21/class >30 people: £2.76/class

Tuition-based dance classes and lessons

Dance Teachers Tariff

£3.72/class

You tube video

If you do have any advertising or branding within the video you will need to contact the publishers of the piece of music to gain prior approval to use the track

Your own personal music to different format

ProDub Fitness licence: £85.11 annually for up to 1,000 tracks

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23

EXPERTS

Build a brand that stands out

What vital components will help you stand head and shoulders above the competition?

Are you looking for one to one coaching support?

You may contact me at hello@yourweightloss master.co.uk

BY STEVE MILLER

A

s you set out on your business journey it is vital you ensure that you define and build a strong brand so that you stand out in the marketplace. Building a leading edge personal training business means that your brand needs to stand out, so I want to share with you the six essentials to help you achieve that.

Essential 1: Think personality Never try and be what you are not.

But do think about what personality you want to shine through your personal training business. Is it formal? Is it funky? Is it strong and bold or is it gentle and soft?

Remember to align the personality of your business to your ideal client.

In other words the personality of your brand needs to be aligned to what your ideal client would relate to. Make sure you start here and get it spot on before executing any creative marketing strategies.

Essential 2: Be creatively aligned to your brand

If you are looking to create a brand that is formal and targeted at providing personal training to city bankers then it may not be appropriate to develop marketing interventions that are too extreme.

Every time you market your personal

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training business make sure that it represents what your brand stands for.

Essential 3: Invest in the best professional support

Building a leading edge brand means that you need to invest in the absolute best to ensure your creative marketing is second to none.

This includes developing a creative logo that represents the personality of your brand, marketing strategies that are tailored to engaging your ideal client and visual support that represents your brand and triggers the interest of your ideal client.

Essential 4: Stop worrying what people think!

As you build your brand be aware that not everyone will love you. It doesn’t matter if you have ‘haters’ because ‘haters’ and mega fans are two sides of the same coin. You don’t want a beige brand because beige brands are easily forgotten in a crowded market so allow yourself to stand out! This doesn’t mean you have to go crazy; what it does mean is that you are true to you, but creatively strong in the way you deliver your message. Remember, Marmite sells well!

Essential 5: Use language that aligns to your brand Always use language that aligns to

your brand. It is no good building a brand around being safe, soft and caring if you start blogging with the words ‘stop moaning and get on with it!’ As you write your marketing material, ensure that it is congruent with your brand, otherwise your clients will receive mixed messages.

Don’t be afraid to be brave and most of all just be yourself.

Essential 6: Remain consistent As your brand develops ensure you are consistent so before you define what your brand is and start promoting it, make sure that you are comfortable with it. Rebranding can be dangerous and many businesses report that a rebranding project affected their bottom line to its detriment so avoid chopping and changing because it may deeply affect the growth of your client base.

Steve is a TV presenter, published author, and entrepreneur. He has built up a successful weight loss business and now supports personal trainers, hypnotherapists, and coaches develop their entrepreneurial talent and build a successful business operation.

COMMUNITY CLASSES

How to

excel

at group fitness Team training can be powerful in creating success and for building your brand

BY BEVAN JAMES EYLES

C

an you imagine how you would respond if your whole world was suddenly rocked and your entire future was all of a sudden in doubt and uncertain. In February 2011, the people in my hometown, the city of Christchurch, New Zealand, faced this moment when a tragic earthquake hit. We were faced with an extremely challenging time.

The fitness industry in Christchurch suddenly had a big problem; nearly all of the gyms in town had major earthquake damage which meant they would be closed for a very long time. Like many fitness instructors, I make most of my income working at the gym so I had to think fast to make sure I could support my family. In the two weeks following the earthquakes, I started putting on team training sessions at my local park; we called these ‘Quake Workouts’ and they became very popular, averaging around 120 people at each session.

Since that time I’ve built a successful running business that is based on team training and I’ve learnt a lot about how to make these environments be successful. Here

are some insights into the things I have learnt.

1 The social aspect of team training is your most important strength In group training you have the ability to create and influence the social connections in your group.

We have discovered in our running business that the more we can create friendships the longer people will stay with us and the more they will succeed in achieving their fitness goals. With this in mind, make it your job to find ways to make the people in your group connect. Create sessions where they work with each other, get them to share how their workout went with people they didn’t know, and think of fun ways to get people connected.

2 design workouts that work for all abilities Another benefit of team training is that it’s easier to create workouts that have options for all levels of ability. You can create exercises that have three different levels, one for the total beginner, one for the intermediate, and one for the advanced exerciser. By doing this you open yourself up to a bigger audience of people who can be successful in using your product.

3 Games are an easy way to keep people motivated In Quake Workouts, we discovered that when we created games within the workouts the energy of the group lifted and people gave more to the session. Be creative and include some different types of games into your workouts. The most important thing is that there is a fun aspect to them.

I’m sure there are many other factors to creating great team training products but if you can become great at the above three you’ll be heading in the right direction to creating a successful experience for your participants and a profitable product for yourself.

Bevan James Eyles has been a world leading fitness professional since 1999. In his time he has won New Zealand fitness instructor of the year three times, competed to a high level at Ironman Triathlon, travelled the world training fitness instructors, started New Zealand’s top running business, and been a leading creator of fitness content and author of The Fitness Attitude.

@PTMAGAZINE

25

DIET APP

What’s different about Nordic Diet Coach?

Our snap-happy selfie culture could help improve our diet using innovative new app

T

BY LAUREL ALPER

he nutrition app, Nordic Diet Coach has proved so popular in Finland that it has already become one of the top selling apps since its launch in January 2014. It arrived in the UK in early January 2015 and is set to change the way we track our daily food intake.

your meals becomes part of a healthier lifestyle. Although many healthy eaters follow these type of guidelines, this app enables you to keep track of what and when you are eating.

Capturing the 'selfie' phenomenon, you provide a food 'selfie' where you photograph your meal, which the app then assesses and provides feedback on your choice.

Your photographs are stored as a reminder of good and bad choices plus you receive text notifications to remind you to eat regularly and snack too.

The idea is based on the Nordic Plate Diet; these are healthier dietary guidelines followed in Scandinavian countries and throughout Finland where the app was invented by Mia Karlsson.

The concept came to Mia after she gained over 30lbs (approx. two stone) whilst pregnant, which she subsequently lost after giving birth.

The Nordic diet advocates eating two fish portions a week plus two portions of white or red meat and upping vegetable and fruit intake. Processed and ready-made meals are discouraged along with sugary foods. It promotes eating seasonal and, where possible, locally sourced produce. The approach is a holistic one, where cooking from scratch and sitting down to enjoy

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According to studies, there are two reasons why we are overweight.

The main culprit is irregular eating habits, for example, missing out breakfast and lunch then gorging ourselves at dinner time, probably with anything we can lay our hands on. The second is consuming higher calorie foods with oversized portions. This app encourages regular eating, not missing out on meals and concentrating your mind on the foods you are nourishing your body with.

Mia said 'For the first time ever I finally feel I have a normal relationship with food, fitness and sugary treats. I wish everyone

struggling with their weight could get to where I am today. I had been working on some ideas before and I had learned that the core reason for being overweight is irregular eating patterns, which leads to overeating and oversized portions. It took me about year and a half to get back to my normal weight, but I felt that on my way back to the “old me”, I'd found a new way of eating that I've stuck with, whatever situation I'm in. I didn’t need to give up my favourite sweets or pizza and I allow myself other unhealthy snacks every now and then. The biggest change was to start eating five to six times a day, and paying more attention to the quality of the food I put on my plate.'

This is a great app for those that need advice with portion sizes along with a helping hand keeping them on the straight and narrow.

Why not take a look for yourself at www.nordicdietcoach.com

Laurel Alper has over 16 years experience within the health and fitness industry, as a personal trainer travelling around north west London as well as based in her private gym in Finchley.

Find out more about Laurel at www.laurelalper.co.uk

EXPERTS

Educating the next generation Are you ready to pass your skills on to the newest wave of fitness professionals?

T

BY TOM GODWIN

eaching is not an easy job and requires a very special temperament and ability to engage with an audience.

The role of a teacher is a vastly rewarding position as it allows the teacher to help form opinions and build knowledge in a group that will allow students to go out there and be the best fitness professional they can be. As a tutor you are directly affecting the standard within our industry. It is for this reason that I get asked on an almost daily basis ‘how can I get involved with teaching?’

First of all if you are considering teaching, the first and logical question is… can you teach?

Teaching is not a vocation that suits everyone; you need to be able to formulate your ideas and get them across to a varied audience in an understandable way but probably most importantly an entertaining way. Besides this you need to ensure you have the number one quality of a teacher… patience!

All tutors must hold a valid teaching qualification, most new entrants go for the award in education and training (AET) which replaced the

PTLLS qualifications. This basic teaching qualification gives you the broad skills you need to teach using an established syllabus. In terms of what this allows you to teach, once obtained, holders of the AET are allowed to teach any qualification that they hold themselves.

A big point that I make to newer tutors is that just because you are qualified to teach a subject this does not mean that you should. In order to teach effectively and get the very most from your learners it is vital that you truly understand your subject; this means that in order to teach you must go beyond the level that you are delivering as part of a course. The hard bit about teaching is not necessarily the explanations of a subject, this should come easy as you will have planned and thought through your lesson structure. The hard bit is responding to learner questions, this is the part that you will need true understanding of your subject to be able to answer questions concisely and with the required depth.

Additionally most training providers also like their tutors to have an assessor qualification; this then allows you to judge a learner against a set of criteria established by the

awarding body. Putting it into basic terms this means that you can also mark the written work and practical work of your learners. Ultimately having the ability to sign them off on a given qualification.

Ultimately teaching is an extremely rewarding job that really challenges you on so many levels, but you need to be prepared – prepared for the learners themselves and the shear amount of energy that it will require to deliver at a consistently high standard. However there is no better feeling than seeing a group come in and then helping them towards a point where they’re in a position to enter our wonderful industry.

Tom Godwin (@TomForesight) is the Managing Director of Foresight Fitness Services. He is a specialist in exercise referral, corrective exercise and helping other personal trainers improve their business. He is also involved with personal trainer education as a tutor, assessor, and course developer for Fitness Industry Education. See more at www.TomGodwin.co.uk

@PTMAGAZINE

27

MOTIVATION

Stefan Holm / Shutterstock.com

Using races in training

Set goals and assess your progress with training events before your big race. It’s worked as part of my personal training regime so here’s how you can implement this method yourself and why it has worked so well for me...

BY BEKI CADD

1 Break down longer distances Races can be used to break down longer training runs, by tacking a few miles onto the start.

You’ll need to try and time it so you finish your first miles as close to the start of the race as possible. For me, I did this when the distances started getting into the unknown territory when training for my first half marathon. It made eight or nine miles seem a whole lot more achievable if I thought of it as just another 10k race with a couple of miles warm-up jog to the start.

2 Motivation Using races for long training runs is a great way to keep motivated, with the promise of a shiny medal and tasty treats at the finish line! Having signed up to a race, and paid the entry fee means you’re less likely to bail too.

3 Atmosphere A race atmosphere makes a change from solitary training runs. It’s great

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to be surrounded by other runners, with enthusiastic marshalls or supporters to cheer you on. You can even get together with friends and tackle the distance together, turning it into a social occasion.

4 See if your training is on track A race can be a great way to check up on your progress, especially if you’ve never run that distance before. It can be a huge confidence boost to complete a 10k on the way to a half marathon for example, and give you an indication of how long it will take you.

Conversely if you’re aiming for a specific time in your ‘Big Race’, or trying to improve your speed, a race is a great opportunity to do a timed tempo run and push yourself a little bit harder.

5 Practise fuelling for the big day If you are training for a bigger race, then having a race part-way through your training is the perfect occasion to practise your fuelling plan. It’s a great way to simulate

Fitness blogger Beki is enthusiastic about running, yoga, cycling and eating healthily.

See her blog at www.misswheezy.co.uk taking any energy gels and fluids you want to use, as well as trialling your pre-race breakfast and finding out what does and doesn’t work.

It’s a good idea to check if your ‘Big Race’ is using certain brands at their fuel stations, if you want to use them, and decide whether to carry your own water bottle or rely on the drinks provided.

6 Race day nerves Pre-race nerves can creep in over fear of forgetting something, or fear of the unknown so getting used to the routine can help you to feel more comfortable.

7 Support Aid stations and a pre-planned route make a race an easy option for completing the distance with minimal effort on your part. The logistics are planned out, you just have to turn up and run.

8 Challenge yourself Tackling a race that addresses some of your known weaknesses can be a good way to challenge yourself, in a safe environment.

tired and sore and back for more.

UK Sales: Stuart Cain scain@podium4sport.com 07807 657546

SWIM

Dive in to a brand new workout V isit

Forza Supplements explain how swimming lengthens your muscles and improves range of motion

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ew exercises can claim to be entire body workouts but swimming is definitely one of them. Whether you are looking to work your pectorals or hamstrings, your biceps or quads or you just want to strengthen your core, swimming will help you to target every major muscle group in your body.

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In addition to providing strength and conditioning benefits, swimming is also a fantastic aerobic exercise for those looking to shed a few pounds or tone up the body. By working every muscle, an hour of intense swimming can burn over 600 calories while a leisurely swim for half this time will still

burn several hundred. The front crawl and butterfly will burn more calories than the breaststroke and backstroke, but will also require more physical effort.

One of the other key benefits of incorporating swimming into your fitness programme is the fact that it is low impact and much easier on the body than other forms of exercise.

However, while swimming is ideal for the prevention and rehabilitation of injury, you can still overwork the muscles when regularly training at a high intensity. This is where high-protein recovery supplements can be used to protect the muscles and further reduce the risk of injury or soreness. As the worldâ&#x20AC;&#x2122;s first and only whey protein shake with plant sterols, FORZA LipoWhey is a perfect fit for swimmers and will ensure that you can stay in the pool for as long and often as possible.

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Profiles Make waves with this exclusive selection of swimming gear Speedo Fit Pinnacle Kickback Swimsuit

AQUAPAC Aquapac’s Submersible range of 100% waterproof cases and accessories are ideal when doing drills in the pool. Suitable for iPhones, iPods and MP3 players, you can operate the controls through the case. Match your case with waterproof headphones for a full set. £30 each from www.aquapac.net

Zoggs Pull Buoy The Zoggs Pull Body is designed to go between your thighs or ankles to immobilise legs and create a challenging upper body workout. The ergonomic construction is comfortable to use, and you will definitely feel your torso strive to support your body. £11 from www.zoggs.co.uk

Speedo's latest swimsuit will help female swimmers maintain a more streamlined position. 360 degree internal compression panels encourage core muscles to engage, minimising drag as well as utilising energy. £50 from www.speedostore.co.uk

Adidas Swim Boxers A cross between the typical men’s brief and swim shorts, these Adidas striped swim boxers use Infinitex fabric, which is designed to combat the damaging effects of chlorine.

Providing both a smooth fit, yet plenty of coverage, the boxers also feature a draw-cord waist for extra security when swimming. £25 from www.adidas.co.uk

Adidas 3 Stripes Silicone Cap This performance swim cap is made from 100% silicone, making it ideal for standing the test of time no matter how frequently you swim. £6 from www.adidas.co.uk

Speedo Fastskin Elite Mirror Goggles New for 2015, the Fastskin Elite Mirror goggles are available in vibrant new shades to match the latest bright designs of the Fastskin Speedo range. They’ve been updated to provide a more secure and accurate fit than ever before, featuring a new easy to adjust flat strap. £40 from www.speedostore.co.uk

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31

FINANCES

How can health

Katie Garner explores how Vitality Health are encouraging clients to get active

insurance support

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the fitness industry?

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nsurance is a large part of our everyday lives, as we scour comparison sites online for bargain base deals on covering our car, protecting our pad or caring for our cat. Many people now also opt to take out health and life insurance, with many mortgages being dependant on having some form of life cover. You wouldn't normally associate insurance with supporting the fitness industry however Pru Health's rebranded Vitality Health is actively working to get people exercising.

The innovative health insurance scheme rewards members for being healthy, encouraging customers to attend the gym, play sport and enjoy a healthy diet. Providing tips and advice on how to maintain an active lifestyle, the insurance gurus aim to demonstrate that it is easier and cheaper to get fit then some people may think, especially if clients

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utilise the motivating rewards system, where they can pick up 50% off Virgin Active gym memberships, weekly Vue cinema tickets, spa days as well as cashback on holidays.

Vitality Health spokesperson James Terry expands: 'The more you do, the more rewards you’ll be able to take advantage of.'

James explains that Vitality Health 'is based on incentivising healthy lifestyle choices, so our members can use any piece of wearable technology on the market, or an app on their smart phone, to upload their activity to benefit from the rewards on offer.’

The shared values model is currently completely new in the insurance market, so Vitality Health are really putting their stamp on the sector, with recent TV ads highlighting sporting stars such as Jessica Ennis.

James clarifys 'Society as a whole also benefits, as the company’s profits, which come about as a result

of people getting healthier and claiming less often, are redirected into the programme in the form of incentives, which in turn encourages yet more healthy activity. This is currently unique in the insurance world.'

Appealing to everyone from young families, singles, couples to older families, the plan tends to be taken out by younger, already active people, however Vitality Health are striving for the unique system to be transformative in assisting the fitness industry. 'Our mission is to change health and life insurance for good, and as part of this, we want to encourage the UK to become healthier across the board, whether this is through doing more exercise or eating a more nutritious diet. If we can encourage people to take up new sports, then it should follow that the fitness industry will benefit,’ James says.

GYM PHOBIA

Six ways to

banish

gym fear

Could your potential clients be missing out on the benefits of exercise, because of ‘gym fear’?

BY JULIA BUCKLEY

G

yms can be intimidating places for people new to exercise. Entering a gym for the first few times, a lot of people they feel like they’re the only one there who doesn’t know what to do or that everyone else is in much better shape than they are. Whether truth or myth, every gym horror story they’ve heard about newbies getting sneered at or receiving disparaging comments, will start playing out in their minds as soon they think about heading to the door.

You can draw up the best programme in the world for someone, but if they hate being in the gym, chances are they won’t show up to follow it. That’s why, with clients new to fitness environments, one of the most impactful things you can do will be taking steps to help them feel comfortable in the gym.

Tip 1: Time it right If it’s possible for your client to come to the gym during the least busy times, encourage them to do that.

For example, in most clubs early mornings are quieter and the crowd who tend to come in at that time are usually too focused on smashing out their own sessions to bat an eyelid at anyone else.

Tip 2: Buddy them up Do you have other clients or know other members who might have gone through some fears and inhibitions when they first joined?

Introduce them and let them hear first-hand, from someone who has been there, how to get through it and why it’s worth it.

Tip 3: Keep all your attention on them When you’re focused fully on your client they’re much more likely to keep their focus fully on their workout and what you’re saying, leaving them less headspace to worry about what other people are thinking about them.

Tip 4: Remind them of their goals Most gym newbies arrive with at least some enthusiasm to achieve their fitness goals. Really leverage this and get them pumped to do whatever it takes, whatever anyone thinks, by regularly reminding themselves of where they want to be and how great they’ll feel when they get there.

Tip 5: Show them the ropes Don’t just pounce on a new client and thrust them straight into a workout. Before the first session, take some time to help them get their bearings in the club by making sure they know their way around and that they understand what the

different areas and equipment is for. Introduce them to the receptionist and other gym staff and maybe a few friendly regulars too, so they’ll see familiar faces each time they visit.

Tip 6: The future is fearless It might seem obvious that people get more comfortable in the environment with time, but during those nervous first few sessions new clients can find it hard imagine the gym ever becoming a place they’ll feel at ease. So let them know they’re far from alone in their gym fears, but that if they just keep walking through that door and getting their sessions done, those anxieties and inhibitions will gradually drop away and they’ll be free to dig and in and get the results they’re so keen to achieve.

Julia Buckley is a fitness writer, trainer, and author of the best selling book, ‘The Fat Burn Revolution’, published by Bloomsbury, available to buy online for £11.04 from www.bloomsbury.com Find out more about her at www.juliabuckley.co.uk or connect with her on twitter using @Julia_B

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PT BUSINESS

How to manage your online profile Think building a website is key to getting your online presence in shape? Think again

BY ROSIE AKENHEAD

A

s a personal trainer your core focus will always be on getting those allimportant results for your clients. You’re at the top of your game when it comes to nutrition, fitness and health advice, and your clients are often regulars. However, have you considered how you’re bringing in new business? How are people finding your information online? Is there more you could be doing to attract new clients?

If you work independently, the personal relationships you build with your clients are almost always the key to your success. Why? Because one happy client normally leads to new ones: word of mouth and endorsements are an extremely powerful marketing tool, especially in the world of fitness. Today’s reality means that with the help of review sites and social media platforms, the internet amplifies the impact of these personal relationships. In fact,78% of consumers turn to review sites to help them find local businesses. So with that in mind, does it still make sense to build your own website?

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Are websites essential?

Having a website can provide some benefits, and you can easily set up a simple, low cost page from a template based website. However, many independent personal trainers struggle to compete with larger chains with huge marketing budgets when it comes to website search ranking. Websites need to be kept up to date and you should be adding new content regularly to keep it fresh and relevant. But it certainly isn’t necessary to have a website in order to thrive: customers can and will find you through a multitude of channels.

If you don’t have a website, it’s a good idea to start by seeing where your business is listed already: go onto the major search engines, type in your business (or your name) and see what comes up. If you’re listed on various directory listing type pages, investigate them further and see what you can do for free to improve how it looks, and what information is shown.

Directory listings In some cases you’re able to upload photos, add a description of your business, post your telephone number and more for free.

Completing your profile with this sort of information is important because if you’re able to find it online, your customers can too.

Consumers can search for your business by category, opening hours and your location, and are also interested in reading your customer reviews and looking at the photos that have been added to your business page. All of these things help potential customers decide which businesses to go to – so make sure your profiles are fully fuelled and up to date. If you’re uploading pictures, consider adding before and after transformation shots, pictures of yourself, your clients (with their permission, of course), your gym space, equipment and all things fitness related.

Overall, it’s imperative that people can access accurate information about your personal training services, especially your location and telephone number. With regards to online reviews sites, a Nielsen study actually showed that four out of five people are visiting Yelp because they intend to buy a product or service. That means these aren’t just 'browsers' or 'window shoppers', these are people searching for something specific to spend their hard-earned money on.

Rosie is the manager of Local Business Outreach at Yelp, working directly with businesses to identify the best strategies for online reviewing and reputation management. Rosie regularly represents Yelp across the globe, as well as writing for the press, hosting webinars and running unique business events. Contact her @rosieakenhead

products

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Pro Bar Bolt Chews These organic and gluten free energy chews are ideal for helping you power through your workouts as they are loaded with electrolytes, B vitamins and complex carbohydrates. I really enjoyed the taste and texture.

They are perfect for sweetie lovers and those who don’t enjoy traditional energy products such as gels or powders. $28.99 for a 12 pack from www.shop.theprobar.com

High5 Energy Gel I was surprised by the intensely fruity flavour of this summer fruit energy gel, which contains real fruit juice and is caffeine free. With a natural flavour, this gel had a nice liquid-like consistency that was easy to gulp down, and with 23g of carbohydrate, it certainly kept me going. £20.80 for 20 x 40g sachet box in summer fruits from www.highfive.co.uk

Carpo London Energy Bar with Almonds and Honey Healthy nutrition connoisseurs Carpo London opened the doors of their central London based store in February 2013, offering an array of dried fruits, seeds, nuts and honey, giving healthy snacks a gourmet makeover.

Their Energy Bars also offer a high class feel, mimicking a flapjack in appearance and general flavour, although I found them to have a denser and slightly sticker texture. £20 per kilo from www.carpolondon.co.uk

Grenade 50 Calibre Lemon Raid This powder mixes with water to create a pre-workout drink that promises to deliver maximum results for your session. Including full potency doses of research validated ingredients, the 50 Calibre is designed to be consumed before your workout with the Muscle Defence System (MDS) providing anti-catabolic support to help you avoid excess muscle breakdown. £35.99 for 20 servings from www.grenade.com

Cafe Cortado Mule Bar Energy Gel This performance boosting energy gel contains a combination of fast and steady releasing carbohydrates, as well as a revitalising caffeine hit for coffee lovers. Ingredients include coffee, guarana, brown rice syrup and malted barley syrup, which results in a really thick gel with a rich coffee flavour paired with chocolately undertones.

Definitely a tasty choice. £19 for a box of 20 sachets from www.mulebar.com

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Boxing Yoga

TRY SOMETHING NEW

F

expertise on his side, Matt teamed up with yoga practitioner Kajza Ekberg to further fine tune their new Boxing Yoga regimes.

Although combatitive boxing and flexibility based Yoga may seem worlds apart, get kitted up today for the training method that combines both

ounded in a North London boxing club, Boxing Yoga is a unique exercise class that merges traditional boxing techniques with yoga postures to create a 60 minute session focused on improving sporting performance. You can leave chanting and other yoga notions at the door; this training method is all about strengthening and stretching.

Boxing Yoga founder Matt Garcia explained: 'Boxing Yoga offers fighters a considered approach to explore coordination, body awareness and correct posture alignment.

‘To maximise performance, Boxing Yoga focuses on utilising the whole body in a kinetic chain reaction with the power of the core and spiral dynamics of the spine. It looks at the whole pattern of movement in the musculoskeletal system and offers multi-stretching exercises in sequences, thus providing a routine for developing whole body flexibility.'

Originally designed for boxers, Matt came up with the idea when he created his 'Get FIT not HIT' programme for his gym Total Boxer. 'I wanted a yoga class that specifically targeted the needs of my boxers, whatever their level; to improve mental and physical strength, to increase flexibility to prevent injury, maximise performance and maintain optimal health.' With boxing

Matt breaks down the class structure: 'The class starts with a warm up sequence to bring mobility into the spine and get the hips and hamstrings stretched out. Then, we work on balancing postures to introduce focus and breath. The next stage works through the major muscle groups, starting with the upper body, then the core, moving to the back and down to the legs.

The third stage and peak of the class, puts it all together into an intense flow sequence, with an emphasis on alignment, endurance, mobility and strength. The class finishes with the final stage of passive stretch out and a cool down at the end.

‘As a result of the demand we need more coaches! We now run REPS Accredited teacher training courses in London and Manchester,’ he said.

‘The comprehensive training course is designed for everyone, whatever the boxing or yoga experience. We have qualified Boxing Yoga coaches that started life as personal trainers, accountants and makeup artists, as well as boxers and yogis, of course.’

Sign up at www.boxingyoga.com/ teachertraining.html

FANCY A GO? Head to North London to try Boxing Yoga for yourself, at founding gym Total Boxer, near Turnpike Lane. This boutique boxing club not only run successful Boxing Yoga sessions, but also offers personal training, boxing classes and strength and conditioning sessions. Find out more at www.totalboxer.com

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PT BUSINESS

Go-to

equipment

LEANNE SPENCER, OWNER OF BODYSHOT PT AND RECOVERY FITNESS

Equipment specialists Podium 4 Sport know a few things about helping PTs start up in business. Here, they quiz leading personal trainers on the process of starting out and what essential items you’ll need in your kit bag...

www.bodyshot-pt.co.uk www.recoveryfitness.co.uk

How important is it to have your own kit/equipment?

'It's essential if you're going to appear professional and prepared.

It also means you can plan a session using equipment that you know you have to hand, rather than relying on the client having equipment available or hoping the equipment is available in the gym and isn't already in use. You can also maintain your own equipment in good condition.'

What sort of equipment should you invest in?

'We are predominantly an outdoor

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training company so we've invested in kit that can be easily transported, and used almost anywhere.

Examples of equipment we use includes a suspension trainer (also known as TRX), medicine balls, boxing pads, hand wraps and gloves, ankle weights, dumbbells and kettlebells and resistance bands.'

Are there any other essential items you would take to every session?

'An exercise mat is essential, especially if outdoors. A medicine ball is fairly portable and there is a lot you can do with that. There are often outdoor gyms in parks now, which opens up the options even further.'

What size bag would you recommend?

'It depends on your mode of transport. I drive, but one of my trainers cycles everywhere so we take slightly different equipment with us. Not being able to drive, and not being gym-based means we have to think more creatively about session planning. It keeps it interesting too. If cycling, a decent rucksack with metal reinforcements is essential if you're carrying

around a lot of kit. Even if you drive, carrying kit in and out of the park or client's houses still requires you to have a decent bag. I use a rucksack and carry large or heavy bits of kit by hand, whereas another of my trainers has a wheelie bag to preserve her back!'

What do you need to take into consideration when buying kit for independent PT sessions?

‘Your target client and what type of sessions you anticipate delivering (for example, a PT specialising in pregnant clients will have very different needs from a PT specialising in hypertrophy training).

Your mode of transport and your budget – you don't need to spend a lot of money on kit, especially not to begin with whilst you're getting established. Sometimes having just a few pieces of kit can make you a better and more creative trainer.’

Leanne's top five kit bag products: • • • • •

Boxing pads, hand wraps and gloves Medicine ball (3kg or 5kg) Suspension trainer Resistance bands Exercise mat

PT BUSINESS

o Ready t u o y r PT kit out over to ? Head s s e in s bu t.com m4spor iu d o .p www igh latest h for the ent equipm quality

DANNY ROBB, CO-FOUNDER OF THE BODY BARN (www.thebodybarn.co.uk / @thebodybarn)

What should fitness instructors / PTs be aware of when kitting out their studio?

TRACY GRIFFIN, FOUNDER OF GRIFFIN FITNESS

‘That’s it’s not just about purchasing all the equipment you can at once. Buy what is needed to start and develop from that!

More importantly, find out what your specific market of delivery and client is. Buying a set of battle ropes and jump boxes may look great and

www.getfitandenjoyit.com

Starting as an independent PT: ‘When I first started as a PT, I cycled to all of my clients, and so only used what I could carry in my pannier bag: rubber resistance bands and tubes, a heart rate monitor, skipping ropes, boxing gear, cones, a wobble board and occasionally a fitness hoop (that broke down into bits which could be

work amazingly for our “functional training clients “ but if your clients are not ready for explosive power events and training – these will be just literally sat there gathering dust!’

What are the advantages to having your own studio space?

‘This becomes a very flexible space and you can design to your specification, section zones, working areas, group classes, sub letting areas, etc. However the studio should all be working spaces (even the walls and ceilings).’

carried in a yoga bag). Now I have a studio, I’ve got lots more stuff! In the studio I use mostly dumbbells, TRX, boxing gear, Swiss ball (exercise balls) and a Reebok step.

My top five pieces of equipment for an independent PT are:

It’s hugely important to have your own equipment, especially if you are travelling to clients’ homes. I would take a heart rate monitor, rubber resistance bands or tubes, a stopwatch and a yoga belt to every session. Other essential items I would take would include a sports water bottle and running shoes. I would recommend a bike pannier for lugging gear, and a small snug backpack suitable for running around outdoor circuits too.

• • •

One thing to take in to consideration when buying kit is whether your clients would ever use it again. I try not to use fancy equipment too much as I like to teach folk how to exercise independently of a gym.’

• •

Heart rate monitor Measuring kit – skinfold callipers, tape measure, blood pressure monitor, etc Rubber resistance bands or tubes Stopwatch Skipping rope

Having your own studio: ‘Firstly, equipment should be easy to pack away. Consider whether the equipment is simply a fitness trend, or whether it is truly functional and useful. We’re lucky to have a park up the street from the studio, so cardio is usually done outdoors and no cardio machines required. The advantages to working in a studio include the freedom to pick your own equipment and keep standards to a very high quality. Clients often feel more comfortable in a private studio environment, compared to a crowded gym.’

@PTMAGAZINE

39

FITNESS HERO

It’s not a job, it’s who they are and what they enjoy Breaking into the group exercise sector isn’t always a song and dance. Katie Garner speaks to Fitmalion founder Naomi Di Fabio about support for the exercise professional

W

ith 10 years working in the fitness industry across the UK, Italy and South Africa, as well as seven years as a master trainer for Zumba, Naomi Di Fabio definitely has a thorough understanding of the group fitness circuit. Focusing on being a group fitness instructor is a dream job for many, yet so many exercise professionals struggle with the foundations of forming a business within the sector. Cue Naomi's brain child Fitmalion.

'My experience in the fitness industry plus numerous

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conversations with other fitness professionals provided a deep understanding of what is lacking in terms of real support and guidance for instructors,' Naomi explained. 'There is a real lack of concrete support in our industry and instructors often know how to teach well but they don’t know how to run their businesses and manage their time successfully. We’re filling that void.'

Utilising coaching Naomi is striving for Fitmalion to be the home for all fitness instructors,

providing them with the support, guidance and resources they need to successfully manage and operate their business. She currently does this with unique coaching sessions, fully using her extensive industry background to offer insightful advice. 'My skill is in drawing the answers out of you and helping you to recognise, plan and crucially, to actually take action. Accountability is a big part of coaching which will help keep you on track,' she said. 'I don’t give people the answers. It’s

FITNESS HERO

not some cruel idea that I know all the answers and won’t give them to you. The truth is, I don’t know all the answers. You know your life, clients and business better than I do. Of course there may be questions where the answer is straightforward and in those instances I will definitely share my knowledge.'

Emphasising the different branches of running a business, Naomi expanded: 'Getting an understanding of how we want our lives and businesses to be, what we want to get from them and what we want to be able to do as a result of them is probably not the first thing we think of as fitness professionals. But they are the crucial foundations in finding happiness and success in what we are doing. Coaching helps you to get focused.'

Centred on group fitness Creating the traditional community feel of a group exercise session requires a certain skill set that can differ to working solely as a PT. Naomi expands, 'Instructors need to be entertaining and engaging and they must offer programmes that appeal to and are effective for many, whilst knowing that they can never please everyone. They also need to lead classes that are appropriate for all the participants which means giving a variety of options and levels at the same time.

'People tend to become fitness instructors because they really love it, not because they think they can make a load of money,' Naomi confessed. With many instructors finding it hard to treat their passion as a 'proper' job, Naomi believes that business skills are often lacking in training. 'During initial training courses to become fitness instructors, business planning is hardly touched on if at all. Without

a background in business it is very difficult for fit pros to create successful businesses.'

Business building blocks Naomi is now expanding to begin the new Fitmalion Academy, which will be an affordable stream of online courses that fit pros can dip in and out of as needed. 'The online modules will be launched periodically over the next year and will be updated and added to according to what instructors are asking us for,' she continued.

Coaching is all about promoting personal awareness of your goals and ambitions – a personal journey that Naomi herself has also embarked on when she first founded Fitmalion. 'I want to help. others to see the possibilities that

WHAT ARE THE BENEFITS OF COACHING? + Sessions are completely personal to you. It is not about what others say you ‘should’ do.

It’s all about what you need at that moment to help you get to where you want to be. + We do not have to be in the same room. In fact many people prefer to talk on the phone – we can work around your other commitments. + Accountability to help you actually get things done. + No judgement. This is not about right or wrong. This is about you getting to what you want. + This is space to think, talk and understand yourself and your business more. + Plans of action will help you to focus and give priority. + My knowledge, tools and resources can help you to understand more and draw your attention to aspects of your business which you may not have even thought about before.

they have in creating a life and business that makes them want to jump out of bed each day. It’s not a job, it’s who they are and what they enjoy. Something that brings fulfilment and happiness but not without challenges or effort.

That’s what brings satisfaction and encourages us: knowing that we ourselves have the ability to overcome and achieve what we truly desire.'

WHAT ARE YOUR KEY PIECES OF ADVICE FOR SOMEONE LOOKING TO WORK IN GROUP FITNESS? + Think about what you want your life to be like and what you want to get out of being a fitness instructor. For example, our hours can be pretty anti-social. Will you still be excited about your job a year from now when you’re out almost every evening teaching? + Choose the best qualification course for you. There are so many options out there. Don’t just consider the price. Will you be able to complete an online course or would you benefit more from face-to-face leaning? It might be cheaper, but it will just be an expensive mistake if you don’t complete the course. Could it be better for you to do a lower cost licensed programme course to see if you enjoy teaching before committing to a qualification?

I always recommend instructors to have a recognised qualification.

So as soon as you know you want to be a fitness professional, then actually become one. + Discover what you are truly passionate about and design your business around that. For example, is it helping new mums get back into shape, or giving everyone the chance to dance like Beyonce?

@PTMAGAZINE

41

EXPERTS

Socialising your way to success What’s your social media strategy? If you haven’t got an answer yet, it might be time to give it some thought

BY GEORGE PEARSE There's a big world wide web out there and if you're not connecting with clients in any meaningful way online, you're neglecting a big potential revenue stream. Ask yourself if you can afford to be missing out. Have a read to see if you're getting maximum return from your socialising...

Twitter: join the debate This platform is brilliant for being a part of the debate and engaging online. Any big news story breaks first on Twitter, and is swiftly followed by a deluge of public opinion. It can be a little overwhelming at first, what with over 500 million tweets sent every single day. However, if you hone in on what it is you're looking for, you can gain direct access to the creme de la creme of the fitness world. Weight lifting your forte? Then get searching for dumbbells. Sprinting more your bag? Well, there are scores of Olympic gold medallists a mere 140 characters away. On your marks, get set, go!

Facebook: educate and inform It has never been easier to create a personal dedicated page informing

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the world at large about what it is you're busy getting up to. Here you can share links to interesting and varied content, which will not only showcase your personality but also add 'value' to whoever chooses to follow you. You can be as high or as low brow as you wish obviously, just be conscious that people are making judgments about you just like they would in real life – which applies equally to any of the networks discussed. If you're posting offensive material, or you're not posting at all perhaps, people are likely to quickly draw their own conclusions about you and your brand. Whilst a step up in the formality stakes, don't underestimate LinkedIn as a device to help you connect with other professionals too.

Instagram: showcase your skills This platform has really risen to prominence over the past few years, especially amongst the younger demographic. As a result, it's right at the very forefront of the fitness industry now. Nike, Adidas, Reebok – they're all tripping over themselves to put out great content so if you're unsure as to how best launch your IG account, be sure to stop by these big hitters first. The more visual you

can be, the bigger the following you'll rapidly attract. The levels of possible engagement on Instagram are limitless. So have fun telling your story in your own way.

Social media is a tool to help get you connected with communities that previously you would never have been able to access. Armed with a solid strategy that delineates how you interact on each platform, some consistent application and a few risks (plus the right hashtags of course), the sky really is the limit. There's no doubting its potential to lead to new and challenging projects, unexpected collaborations and of course, new clients. Find your voice, reach out to those you admire and respect and get connecting today.

George Pearse is a personal trainer with MotivatePT, one of the UK’s leading personal training companies offering mobile fitness professionals. Find out more at www.motivatept.co.uk or find him on Twitter @pearsefitness

INTERVIEW

Katie Garner talks transitions with fitness model Tom Coleman, about how to make the leap from amateur to professional

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INTERVIEW

C

heeky and affable, it's incredibly hard not to like Essex roofer Tom Coleman.

Don't let his friendly personality deceive you however – recently making the move from amateur fitness model to join the pro circuit and become an ambassador for USN, Tom knows how to put in hard graft to get what he wants and reach the heights of success. 'It’s finding your limit and then going beyond that and pushing harder, stronger, faster!' he enthused.

Starting out Tom first developed an interest in fitness modelling and competing when he had to give up playing rugby at age 18 due to an injury.’

This caused me to focus more on my physical training in the gym where I was soon taken under the wing of current competitors at the time,' Tom explained. 'In 2014 I decided to enter Miami Pro where I placed 2nd in Muscle Model. I didn’t realise I would do this well, so I then decided to enter Pure Elite where I placed 2nd Fitness Model. Following this a week later, I place 1st in TFE. I then decided, what the hell lets go for WBFF, where I placed 3rd Fitness Model. Due to all the support and encouragement I received, I then went for WBFF Vegas where I placed 1st and earned my pro card and also got signed by USN.' This whirlwind of competitions helped to put Tom on the map of the fitness scene, although he acknowledged that it was an incredibly full on six months as he attempted to get noticed among the reams of tough competition. 'As 2014 was my first year as a competitor, I really went for it. I think pushing myself over six months was the best thing I ever did as it allowed me to build up contacts and make friends through each competition,' he said.

Talking training It's evident that Tom adores exercise and has a clear passion for the field.

'My training is intense!' he started.

'You get what you put in! It is so satisfying coming out the gym, totally pushed to my limit and knowing I could not have done any more than I did. Always give 110%.'

Despite putting a lot of thought into his diet and exercise regime, has upgrading to becoming a pro impacted any changes to his routine?

'I have definitely become stricter with my diet, my cheat meals now consist of cleaner carbs,' he agreed.

'My knowledge of food has definitely improved and I know what works with my own body. I have always put 110% in to my training, but I now know I need to impress a bigger stage.

Always be hungry, your opponent could be doing 20 press-ups, so I need to give 30! It’s about having a good mind set to push you towards that goal. I still train seven days a week but focus even more on single body parts and also have introduced more cardio.'

The pro image Taking the step from being an amateur to a professional has seen Tom introduced to all kinds of new opportunities, most noteably joining the USN team as an ambassador, alongside the likes of Lee LatchfordEvans and Ryan Terry. 'I am very honoured to be a sponsored athlete

by USN. These are a great team of

people who I love working with. I am a roofer by trade but have always wanted to own my gym, I’m hoping by being a pro and building my career, this is something I can work towards,' Tom continued. With magazine covers and photoshoots with close friend Gilles Crofta now part of his portfolio, Tom is clearly progressing fast through the fitness scene, now counting experts such as Jaco De Bryun and Sergio Constance among his friends.

Highlighting the differences between taking to the stage as an amateur versus being a pro, Tom listed the main differences as 'Upholding a professional image and helping others up rather than holding them back.

I’m a strong believer in “to go along, you’ve got to get along” and anyone who shares the same passion as me for the sport, I’m willing to help and push them towards achieving their goals.'

Tom's first pro event is coming up in Vegas this year, and he is keen to embrace the additional challenge it offers. 'I like to bring a different package to the stage each time, and this is my current goal in my head I am working towards,' he acknowledged. Despite his impressive amounts of hard work, Tom still bubbles over with excitement and enthusiasm for his upcoming pro season and how he will tackle it. He said 'I think becoming a pro is every amateur fitness models' dream! I pushed myself to my limits to earn the title in 2014. I am so excited for the upcoming year and the process I will go through to get there!'

And his advice for others wishing to follow his lead and go pro? 'Never give less than your best; always be proud that you’ve stepped on that stage with the best package you can deliver and never be disheartened by the placing you get, because if you have truly put the work in, nobody can take that away from you.'

@PTMAGAZINE

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INTERVIEW

My method is hard.

I am not.

Icelandic personal trainer Svava SigbertsdĂłttir has utilised her origins to create a fitness first â&#x20AC;&#x201C; she reveals all to Katie Garner

W

hen you first hear 'The Viking Method', you can't help but summon thoughts of bearded, burly men, bulging with muscles and wearing those ridiculous horned hats. Very far removed in fact from the reality, of the incredibly svelte and toned personal trainer, yoga teacher and sports nutritionist Svava SigbertsdĂłttir, who originally hails from Iceland.

Exercising all her life, Svana returned to her roots when it came to launching her own fitness programme. She explained 'Despite all the genres that I did; general weight training, aerobics, kickboxing, yoga, ballet, crossfit, football, I never found that one ultimate type of training that would give me everything I wanted. Therefore I took my life long experience and vast education and

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combined it with the way training is done in my home country, Iceland - which is all out. High energy, high intensity. Mind over matter.'

What is 'The Viking Method'?

Specifically training clients by their body type, The Viking Method switches between anaerobic and aerobic resistance training to provide a quality-over-quantity style workout.

Using HIIT, intervals and functional training at it's core, the programme is designed to heighten your metabolic rate, give you optimum hormonal balance, increased lean muscle mass and a decreased fat percentage.

'You will tap into your power like you never have before,' Svana emphasised.

'Witness agility, speed and strength on a much higher level.'

Svana explains her method as a series of 'unique functional exercises, worked through within specific time frames.'

She continued 'Incorporating a series of switches between functional cardio and resistance exercises, the method forces the body to work to the

INTERVIEW

There is no doubt that Svana has her clients' best interests at heart.

Describing her personal training style as 'motivational and friendly' she isn't a fan of typical 'tough PT love', as she advocates focusing on the mental side of training just as much as the physical. 'If you are content, happy and confident you are able to physically do so much more. Therefore it is a balance â&#x20AC;&#x201C; my method is hard. I am not.' Svana's favoured techniques tend to use a lot of space, including

She emphasised the individuality of each client, and how essential it is that training is tailored, although it will also need to be mixed up to avoid plateauing. ' I like mixing my functional training with yoga. Also high intensity ballet exercises that I do with some clients with kickboxing. I am ultimately creating the greatest machine with the grandest driver behind the wheel, and for my client to get there, I will do everything within my power.'

R M ORE A VE BO O C

UT

Although she has celebrity clientele in her roster of customers, she doesn't get starry eyed. 'No matter what the client does for a living, that should never influence how you train or treat them. With all my clients I plan each session so that my client gets the highest quality. I never walk into a session and just do whatever comes into my mind.'

www.thevikingmethod.com

H

T

'My main objective with my clients is not getting into that dress or down to that weight. That will happen anyway with my method. It is a by-product to me. My main objective is for my clients to experience their power and agility, grace and strength. To become so confident and content with themselves. Happy. To have them feel and know just how magnificent they truly are.'

Join Svana as a PT with Bio-Synergy: find out more information at www.bio-synergy.co.uk/ ptprogramme.html

EV

D

Working with PT clients

travelling burpees, pushes and bear runs. 'I am a huge fan of crawls,' she agreed. ' I do endless types of crawls with my clients. Not always to their amusement!'

DI S

maximum, achieving your optimum hormonal state; increasing growth hormones, decreasing insulin and cortisol, resulting in mad fat burning.'

O IKING METH

Check out Svana's Youtube channel for tips on how to do classic Viking Method moves.

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PT BUSINESS

Taking your personal tax online Don’t be outdated with paper records, make the move online to update your business dealings

BY ANDREW CRAWFORD

T

he banks have done it, major utility companies have done it and even our friends at the HMRC have done it. The thing they all have in common is that they have pushed a large part of their business online. Especially informing you of your state of account. Some banks don’t even send out statements any longer; if you want to see your balance, 'it’s available online'.

Business record checks A couple of years ago, HMRC made an announcement which stated that they were going to focus investigations on dance fitness and one-to-one type services – that means you. The following year was a record year they introduced a new initiative which was a ‘new approach to business record checks’.

Following this, there was an increase in the amount of business record checks affecting this industry. Once qualified, instructors would set up classes where they would take huge entrance fees in a currency not favoured by the HMRC – cash – and here lies the problem. HMRC didn’t believe that these new businesses were accounting for all the cash amounts crossing palms in privately rented halls.

Indeed, where a business takes most of its income in cash, they are more likely to be investigated thoroughly.

I don’t say that lightly, some investigations can stretch to years if the HMRC feels it necessary to do so.

Online transactions Loved by many, hated by some. It is fully transparent, easily audited and

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displays the ‘full disclosure’ badge.

This is the way business transactions are heading. If your client wanted to pay you then all they would need is your sort code and account number. In a matter of seconds you are in receipt of your money.

All from an iPad or a mobile device.

Spreadsheets for keeping business records for the future may not be good enough so what can the PT use to fuse good bookkeeping with their online businesses?

Launch of Zlogg – accounting software for PTs Following in the footsteps of the banking industry, this new service utilises cloud accounting technology.

The new accounting software, called Zlogg, launches this year and is based on a cloud format. Firstly, PTs want up-to-date information about their businesses. Once you input your information your figures are updated in real time and backed up automatically.

Secondly, PTs don’t want to install software from discs. With Zlogg, there is nothing to install; when you register you will have access to your secure account from anywhere in the world.

Once there is an internet connection,

you can keep on top of your finances.

Your bookkeeper can be in London, your accountant in York and you on a beach in Bahamas, all accessing the same information.

What can you do with Zlogg?

• Easily do your bookkeeping • Upload your bank statements • Capture receipts on your mobile • Your accountant can access your records • Send out invoices get paid online • File your VAT and tax returns • Keep HMRC happy by sending an audit report See Zlogg for yourself at www.zlogg.com

Andrew has over 25 years experience of the fitness industry and trained to be a PT before retiring.

See how Andrew could help you at www.fitnessindustryaccountants.com

or get in touch via email at info@fitnessindustryaccountants.com

or Twitter @tax4fitness

Not sure if you want to subscribe?

How about this for an offer...

free

Get ONE taster issue of Personal Trainer on us!

Click here to leave your details, and weâ&#x20AC;&#x2122;ll do the rest. www.ptmagazine.co.uk

AVAILABLE ON GOOGLE PLAY AND APPLE NEWSSTAND

WATER WORKS

Latissimus Dorsi Maintaining a strong back is vital for swimming, and this is where the latissimus dorsi comes in to play. As one of the largest and broadest muscles in the back, extending from the armpit down to just above your glutes, this muscle helps to extend, adduct and rotate your arms, which is essential for all of the four key swimming strokes.

Gastrocnemius and Soleus Although a lot of technique is involved in the upper body when swimming, you canâ&#x20AC;&#x2122;t forget the all-important kicking action. The gastrocnemius and the soleus both work the back of your lower leg and are responsible for plantar flexion, which is the extention at your ankle, and therefore a main component for kicking through the water efficiently.

Make a Get hydrodynamic by understanding how your body moves through the water 50

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WATER WORKS

Deltoids Responsible for arm and shoulder movements, your deltoids – the rounded, triangular muscles found on the top of your arm and shoulder – will be fully engaged for any swimming stroke, as each distinct movement involves the raising of the arms.

Triceps and Biceps Trapezius This wide and flat muscle covers the back of the neck as well as the upper back. In charge of moving, rotating and stabilising the scapula, or shoulder blades, the trapezius is also utilised for key upper body strokes. This muscle also helps extend your head at the neck, which comes in handy when you surface to breathe.

S

wimming is a fantastic non-weight bearing exercise that can provide a useful cardiovascular workout for your clients, as well as add some variety away from the traditional machines and weights found in the gym. Not only is it a great way to

This duo of muscles work together to power your upper arm. The tricep in particular deals with extension of the elbow joint, so the straightening of your arm out of the water. The biceps cross both the shoulder and elbow joint allowing a greater range of movement. The biceps are responsible for the supination of the forearm at the elbow, which is particularly used when swimming backstroke.

get clients’ heart rates rising but it also uses lots of muscle groups, across the entire upper body, as well as the legs for a stabilising kicking movement. Engaging the back as well as the shoulders and arms, tell clients to dive in to reap the benefits of this popular exercise.

Four key swimming strokes • Front crawl/freestyle • Breaststroke • Backstroke • Butterfly

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PRODUCTS

Fitness innovation U

Help give your running career longevity with this new non-impact tool

ndeniably one of the highest impact activities around, running is famed for putting additional stress on your knee joints. This means that many runners have had to hang up their trainers or cut down their routes in a bid to keep their bodies safe.

Octane Fitness has tackled this fitness dilemma straight on by inventing the unique Zero Runner equipment, which is now available in the UK as well as across the pond.

The Zero Runner claims to be a no impact alternative to running whilst providing a real life feel for the sport as it mimics the user's running motion and gait. Interestingly, the Zero Runner uses mechanical hip and knee joints to replicate human running movements, with two separate foot pedals allowing extra support as well as individuality, so runners don't have to amend their running style to use the machine. These pedals also work to keep you suspended from the floor, engaging your core and removing the heavy impact of hitting the ground.

The Zero Runner fully follows the runner's movement, beginning with the first step, pull through, lift and extension phases.

Differing from both the treadmill and the elliptical trainer, there are also a variety of options including shortened, circular motions, deep forward lunges or even a straight leg pendulum movement. The upper body handles help maintain your posture as well as encourage your natural arm swing whilst running.

The console is also naturally full of the mod cons, displaying your typical pace, stride length, distance, heart

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rate, calories burned and workout time. Compatible with Polar, ANT+ and Bluetooth, you can really get set up for your session.

Key benefits • The biggest benefit has to be the fact that running without any impact is now available. Using the same stride and muscles as if you were going for a jog in your local park, you can still enjoy the same workout, without the strain.

Tim Porth, executive vice president of product development and marketing at Octane Fitness said ‘In a category of its own, the Zero Runner replicates real running motion without any impact, which lets runners add kilometres safely and comfortably.

Plus, it is a great option for exercisers who want to cross train on a totally new modality.’

• Ideal for race preparation, the Zero Runner can be used to build stamina by mixing up no impact sessions with your outdoor training. This can also help improve your form and ensure you don’t collect injuries in the run up to an event. The Zero Runner is perfect for active recovery or for use by retired runners. Eliminating joint stress, it provides a great way to ease back into a conditioning routine.

• This equipment will help your running career last longer, as it removes the barrier of constant impact on your joints. Without this, runners will be able to enjoy their sport for longer, without worrying about the effects it could be having on their body.

ed?

Interest ase your rch now pu 99 You can unner for £2,6 oR r e r e o Z t s n r ow pe ness Su o.uk) from Fit rstore.c e p u -s s s e n t (www.fi

MUSCLE MOVEMENT

Muscle ENERGY techniques P Muscle energy techniques (METs) can help lengthen tight antagonist muscles. Author John Gibbons explains

hysical therapists have a toolbox of various techniques at their disposal to help release and relax muscles, which will then assist the patient’s

body to promote the healing mechanisms. METs are one such tool that if used correctly can have a major influence on the patient’s wellbeing.

Definition: Muscle energy techniques (METs) are a form of osteopathic manipulative diagnosis and treatment in which the patient’s muscles are actively used on request, from a precisely controlled position, in a specific direction and against a distinctly executed counterforce.

to the right. This is where METs come in. After an MET has been employed on the tight restrictive muscles, hopefully the cervical spine will then be capable of rotating to 80 degrees. You have now improved the joint range to ‘normal’. This is not stretching in the strictest sense – even though the overall flexibility has been improved, it is only to the point of achieving what is considered to be a normal joint range.

we think of a joint as being limited in its ROM, then through the initial identification of the hypertonic structures, we can employ the techniques to help achieve normality in the tissues. Certain types of massage therapy can also help us achieve this relaxation effect, and generally a MET is applied in conjunction with massage therapy.

One of the benefits I emphasise is their use in normalising joint range, rather than in improving flexibility.

For example, your patient cannot rotate their neck to the right as far as they can to the left. The normal rotational range of the cervical spine is 80 degrees, but let’s say the patient can only rotate 70 degrees

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Restoring normal tone in hypertonic muscles

Through the simple process of METs, we as physical therapists try to achieve a relaxation in the hypertonic shortened muscles. If

Strengthening weak muscles METs can be used in the strengthening of weak or even flaccid muscles, as the patients are asked to contract the muscles prior to the lengthening process. The therapist should be able to modify the MET by asking the patient

MUSCLE MOVEMENT

to contract the muscle that has been classified as weak, against a resistance applied by the therapist (isometric contraction), the timing of which can be varied. For example, the patient can be asked to resist the movement using approximately 20–30% of their maximum capability for 5–15 seconds. They are then asked to repeat the process five to eight times, resting for 10–15 seconds between repetitions.

Preparing muscles for subsequent stretching

In certain circumstances, what sport your patient participates in will be determined by what ROM they

We are now going to apply a PIR method of MET treatment to the adductor pollicis muscle (pollicis relates to the thumb, or pollex).

Place your left (or right) hand onto a blank piece of paper and, with the hand open as much as possible, draw around the fingers and the thumb. Remove the paper and actively abduct the thumb as far as you can, until a point of bind is felt. Next, place the fingers of your right hand on top of the left thumb and, using an isometric contraction, adduct your thumb against the

have at their joints. Everybody can improve their flexibility, and METs can be used to help achieve this goal.

Remember that the focus of METs is to try to improve the normal ROM of a joint.

If you want to improve the patient’s flexibility past the point of normal, a more aggressive MET approach might be recommended. This could be in the form of asking the patient to contract a bit firmer than the standard 10–20% of the muscle’s capability. For example, we can ask the patient to contract using, say, 40–70% of the muscle’s capability.

This increased contraction will

downward pressure of the fingers, so that an isometric contraction is achieved. After applying this pressure for 10 seconds, breathe in, and on the exhalation passively take the thumb into further abduction (but do not force the thumb). Repeat this sequence two more times and on the last repetition, hold the isometric contraction for at least 20–25 seconds. Now place your hand back on the piece of paper and draw around it again; hopefully you will see that the thumb has abducted further than before.

help stimulate more motor units to fire, in turn causing an increased stimulation of the Golgi tendon organ (GTO). This will then have the effect of relaxing more of the muscle, allowing it to be lengthened even further.

Increasing joint mobility When you use a MET correctly, it is one of the best ways to improve the mobility of the joint, even though you are relaxing the muscles initially.

The focus of the MET is to get the patient to contract the muscles; this subsequently causes a relaxation period, allowing a greater ROM to be achieved within that specific joint.

The Vital Glutes: Connecting the Gait Cycle to Pain and Dysfunction by John Gibbons, available for £16.99 from Lotus Publishing (www.lotuspublishing. co.uk)

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55

RECOVERY

Trigger point therapy Managing Director of 66fit Limited Craig Fleming explains why a foam roller should be one of your go-to pieces of kit

I

t's not just professional athletes who experience tightness, cramping and general kinks in their body after a workout, however hiring a personal masseuse to help us just isnâ&#x20AC;&#x2122;t financially viable for everyone. Fortunately foam rollers provide us with an affordable way to self massage in order to loosen tight muscles, with the added benefit of being able to control the amount of pressure being applied and to which areas. Foam rolling not only provides a means of releasing tension from muscles, but it is also used as an effective form of myofacial release.

What is myofascial release?

Fascia is a continuous system of fibrous tissue that encloses the whole body, much like a three dimensional spider's web. Imagine it starting just below the skin layer and reaching all the way down to the bone and across in all directions.

It has three layers: superficial fascia, deep fascia and deepest fascia, which together reach and interpenetrates every muscle, bone, organ, vein, artery and nerve.

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When fascia is in itâ&#x20AC;&#x2122;s normal state it is relaxed and supple. When it becomes restricted, due to injury or overuse, it is rigid and less pliable, which creates tension, restricted movement, discomfort and pain.

Myofascial release, or foam rolling, is a safe technique that is designed to relieve skeletal muscle pain and immobility by applying trigger point pressure to the specific parts of the body that have been affected. It is effective for increasing function, flexibility and reducing pain in virtually any area containing soft tissue. Myofacial release therapy has also been used to treat other conditions including temporomandibular joint disorder, carpal tunnel syndrome and even migraine headaches and fibromyalgia.

The myofacial release technique works to improve blood and

lymphatic circulation in the muscles and has the potential for increasing performance, making it not only an effective tool for assisting in recovery from an injury, but also a useful way of preventing injury occurring by keeping the muscles supple and enhancing muscle performance.

What causes myofacial pain?

There are many reasons trigger points and myofacial pain develop, some of these include injury, training, bad posture, specific movement patterns, even nutrition, hydration and rest.

Sore, tired and tense muscles can be caused from lack of warm up, warm down, overuse or working on muscles that have been neglected for a period of time.

The duration and frequency of when to use your roller depend very much on you as an individual and your personal needs. If you are, for example, a frequent cyclist, jogger or hiker you may find that tight calves, thighs and tension in your iliotibial band is something you experience often, therefore a more frequent and longer use of myofacial release is needed.

COMPETITION

PROMiXX goodies

worth £240!

Personal Trainer has teamed up with drinks bottle specialists PROMiXX to offer you this exclusive competition opportunity, which could see you win a whole stash of PROMiXX goodies

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tilising unique vortex mixing technology, PROMiXX are revolutionising the drinks bottle market. Their bottles feature a blunt blade blender functionality which whizzes up protein shakes and nutritional supplements at the press of a button. Suitable for liquid and powder mixing as well as liquid

substance blending, the PROMiXX can also be used to oxygenate and re-energise your water.

Producing super smooth drinks, these stylish bottles come complete with a leak proof sports cap and a twisting detachable motor. You can also take your pick from a wide range of fashionable colour options.

INCLUDED IN YOUR BUNDLE: Original PROMIXX plus upgrade packs and the rechargeable PROMiXX 2.0 in all colours See the rest of the range at www.promixx.com

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PRODUCTS

Karrimor Running Gloves Ideal for nippy early morning runs, make sure your mum keeps her fingers toasty in these pink running gloves from Karrimor.

The lightweight material is moisture wicking, ensuring maximum comfort, whilst the reflective details will help keep her visible. £4.99 from www.fieldandtrek.com

Towelmate Fitness Towel With ‘GYM’ emblazoned on one side, and ‘SKIN’ on the other, you can wipe down equipment ensuring no nasties are passed on to you. An integrated sports strap lets you secure your towel straight to the machine for easy reach and includes compartments to store your essentials. £24.99 from www.lovetolift.co.uk

NEWKIT

Mother’s Day Special!

IN TOWN

With Mother’s Day on the horizon, why not nab one of these female friendly fitness buys to treat the woman in your life?

Graze Nibblebox Getting the munchies during the day doesn’t have to ruin your mum’s diet plan. Why not treat her to a rolling subscription to Graze, ensuring she receives a stash of four moreish yet healthy snacks each week to help hit cravings whilst staying within her calorie count. £3.99 per week from www.graze.com

Ladies Fitted Vest ‘Sweat is Fat Crying’ What woman doesn’t love a good motivational message to spur her to get in the gym pronto? This 100% cotton, fun ladies fitted vest from Vain Train ticks all the boxes for a cheeky present. £19.99 from www.vaintrain.co.uk

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PRODUCTS

Green Organic Zen Spa Day We all appreciate how important recovery days are within an exercise programme so ensure your mum enjoys her rest day to the max with a detoxing spa day from Middlesex based venue Ki Spa. £49 from www.kispa.co.uk

Tory Burch for Fitbit Fret Pendant Necklace Does your mum have a handy Fitbit Flex tracker? Fitbit’s exclusive collaboration with Tory Burch has resulted in this stainless steel pendant necklace. Simply pop the Fitbit inside so your mum can still keep up her progress no matter where she is heading. £155 from www.toryburch.co.uk

Ladies Colour Block Vest Jazz up your mum’s gym wear with Be An Athlete.

Their colour block vest is available in a range of colours, although we love this coral option. This body-hugging and crease resistant garment is made from a premium supima cotton blend, the extra fibre content ensuring a super soft and comfortable fit. £38 from www.baaclothing.com

USN Diet Fuel Ultralean RTD If your mum makes the ideal gym buddy, then why not treat her to USN’s fat free nutrition shakes with sweetener, the ideal post-session snack and suitable for in between meals to ensure the biscuit tin is left unopened. £22.90 for eight 330ml bottles from www.usn.co.uk

BLOOM Tea Powders Versatile and healthy, these antioxidant rich tea powders from BLOOM would make the perfect pressie for a green tea lover. This alkaline beverage can boost metabolism and burn fat by up to four times, as well as strengthen your immune system and reduce stress.

Between £13.80 to £19.80 for 30g from www.bloomtea.co.uk

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PT BUSINESS

Have you got

a soft side?

Take your business beyond your programme card by rounding off your skill set

T

BY DECLAN DOYLE

he role of a personal trainer is always evolving, and the days when a simple exercise programme and some nutritional guidance was accepted as best practice are gone. The new age PT must be more well-rounded to remain relevant. A successful trainer now needs a ‘softer’ skill set that enables them to communicate, influence and understand emotions that trigger responses.

Finding limiting factors Do you know what your client’s limiting factors are? It could be key to boosting their results and your business. People come with many barriers that can act as road blocks and prevent progress in their training. The job of a PT is to find what those barriers are and start to remove them. These issues could be anything from lack of self-confidence to a low motivation or nervousness about using gym equipment.

Successful PTs must be able to identify these factors in the initial stages of the consultation process so they can focus on the underlying issues preventing their clients from achieving real results.

The ‘soft’ approach The difference between a good and a great PT is someone who can develop an understanding of where the limiting factors lie and the impact these have on a client’s emotions. To achieve this, a softer, and more targeted approach works best. Too many times I’ve

seen a PT use the same generic consultation without ever getting a real understanding of the client’s background.

The new age PT uses ‘soft’ questions like ‘what elements of your training and your nutrition do you find most challenging and why?’ rather than ‘how often do you eat and train?' This encourages the client to answer honestly (if your approach is too abrupt, your client may be reluctant to give information away), helping you to build a strategy that overcomes their weaknesses. Developing your emotional intelligence skills is key to building trust and developing strong relationships from the start.

Moving with the times Using a more holistic approach with clients helps to develop a strong bond between trainer and client. Working on your emotional intelligence will yield better, more long lasting results, leading to a higher success rate for both you and your client.

Declan is an exercise and nutrition coach, and tutor at The Training Room.

Get in touch with him @declandoyle7 or @TrainingRoomPT or visit www.thetrainingroom.com

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61

EXPERTS

BY RONNY TERRY

D

evelopments in science, materials and our understanding of the human body often pave genuine ways for us to train more efficiently and effectively, allowing us to drive stronger and further than ever before. Meanwhile, fitness marketing machines perpetually re-invent training staples in the hope of finding an edge over the competition.

Recently this got me thinking about one piece of wonder-kit that surrounds us which few ever pay any attention to. It offers unlimited variations in millions of colours, is available 24 hours a day, seven days a week and costs nothing. It’s the world around us.

The world is your gym Barely a week passes by without a tweet, email or advert championing the benefits of a new fitness system that will revolutionise training... but is this really necessary?

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One early morning many years ago, I was out on a run quietly going about my business at a comfortable seven minute mile pace. Running is a great time to process thoughts and I’d often plan the following day’s weights routine in between dodging cars and playing ‘chicken’ with pedestrians.

Moving at my usual speed, but on a more challenging route, I peaked too early just as I arrived at a deserted skate park, so I sat down for a rest.

Endorphins flowed as I got my breath back, looking around, deciphering graffiti and racking my brain for what little I had stored there on skate culture. I then noticed what I now know to be called grind rails. Elevated a foot or so off the ground, they are the perfect platform for decline push-ups.

With a hunger for the next day’s workout fresh in my mind, I thought I might just try a few

EXPERTS

With fresh blood pumping through my arms I thought to myself what other movements this alternative teenage playground could offer me.

Before long I found a surface perfect for an inverted row, the awkwardness of the grip meaning I couldn’t be as complacent as I had become with using the brushed aluminium bar in the gym. The emphasis on the hands and wrists truly altering the movement and confirming I was only as strong as the weakest link in this chain. I also found a suitable platform for pull-ups, and despite being a bit on the low side, it encouraged my hip into flexion, further increasing the difficulty of this already demanding movement.

It didn’t matter what exercise I attempted, each one was tougher, more demanding, unique and more authentic than anything I could do

in the gym. Although I had always programmed as varied routine as I could, I was inevitably always in control, and had become used to all the variables. At the end of the day an Olympic bar is an Olympic bar, and a dumbbell is a dumbbell.

But here, I was being dictated to.

Angles, leverages and grips were all at the mercy of whatever it was I found to facilitate a movement, often increasing the difficulty.

Before long, I was carrying out what I later realised was one of the most intense bodyweight workouts I have ever completed, running between the obstacles and giving the experiment a circuit-type feel.

Dips, pistols, planks, handstand push-ups, box jumps and L-sits – a complete balanced workout – they are all possible with a little imagination and determination. The wind affected my balance and the rain provided further challenges with grip, increasing the intensity and testing my own resolve.

Now every new running route is evaluated not just by the gradient

and mileage but by the man-made and natural workout enhancers along the way, whether they are hills, steps, benches, trees, rocks or even rivers. Anything that can turn a two mile ‘out and back’ into a high intensity circuit sandwiched between two two-mile intervals.

Nature has its own interpretations of resistance bands, medicine balls and dumbbells if you look for them. There are pull-up stations everywhere and if there is room to stand there is room to squat. Best of all, though, is you won’t be joining the back of the queue waiting on a bench or squat rack.

Specialising in body sculpting, weight loss and elite fitness, personal trainer Ronny Terry is Owner and Director of SWITCH FIT UK. Find out more at www.switchfituk.co.uk

© Conceived and performed by Ronny Terry Shot by Joseph Dart

sets while I was there. As my feet searched for grip on the greasy surface of the rail, my hands had no such issues on the grit of the tarmac as I fought to complete this usually pedestrian exercise.

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EXPERTS

Making your hours

count

60 seconds in a minute, 60 minutes in an hour. Use them wisely

BY GREG SMALL

O

ften as personal trainers we start off and then cry about the fact we haven’t got thousands of clients, fearing the week where all of our sessions are away. Suddenly after the hours of grafting and consecutive follow-up calls we find the influx in weekly sessions sits at a great round, manageable number. Our clients are reaching their goals, we are balanced managing classes, sessions and social time. Then our success leads to the referrals coming in, our management of time suffers, we start to deliver extra sessions which is great financially however, things start to suffer and we start to forget about ourselves. We are missing those extra hours sleep, we miss time in preparation and our sessions start to suffer. Our energy levels waiver and our clients start to notice… so how do we make the most of a 60 minute hour?

A few simple questions need to be asked of you to begin the journey to a fantastic work life balance: How much do you want to earn?

How many hours do you want to work? How many clients/sessions/ classes do you need? How much secondary income do you need to generate? Which products are you going to sell?

Once you have an initial outline

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of your goals then putting them into practice is step two – doing what you are good at and love will obviously put you in a great position. Understanding your strengths and weakness will allow you to build a successful business and open up your diary to find time for yourself.

Trends that have allowed for a greater amount of flexibility of time include: • Small group training sessions (5-10 people) • Partnered sessions • Bootcamps • Remote training – skype, video call • 3/6/12 month online programming • Combination sessions – PT/ massage/trigger point therapy/ postural analysis All of the above ‘products’ allow you to deliver to more than one person or allow you to upsell and promote your other services allowing for greater financial return on the same timeframe.

From personal experience, I used to successfully deliver 40 sessions a week to strict programming and set hours of work – when I would push for 41, life would change and planning/sleeping/eating would all go out the window, so

understanding your upper limit will ultimately allow you greater understanding of your own personal abilities.

For me, my business was solely one to one personal training – identifying that as a strength I didn’t venture out – however, years on and an injury meant time for review. I halved my hours yet still delivered from 40-100 ‘contacts’ a week through the above mentioned products. My finances near enough doubled and my time was freed up to do the things that I love. Whilst there will be many trainers out there just starting up with minimal sessions/week I would highly recommend that you all ask the starter questions listed above to get an understanding of where you want to be.

As Head of Membership at the Register of Exercise Professionals, Greg has 12 years experience in the active learning and leisure industry, with personal training and gym instruction on his exemplary CV. Get in touch with him via www.exerciseregister.org

EAT SLEEP DRINK THINK BREATHE MOVE TALK

INSTRUCT IF IT COMES NATURALLY TO YOU, STEP UP AND LEAD.

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CALENDAR

Events

Fill your diary with these fitness focused events

great north swim the black DATE: Friday 12th – Sunday 14th June 2015 VENUE: Windermere, Lake District COST: Range between £35 and £48 depending on distance chosen CONTACT: info@greatswim.org MORE INFO: www.greatswim.org

If you fancy tipping your hat to a new fitness trend this year, then why not have a go at open water swimming? The Great North Swim, set in the scenic Lake District, provides the perfectly peaceful and picturesque backdrop to this event.

Windermere is the UK’s largest lake, measuring 10.5 miles in length, stretching from Ambleside in the North to Newby Bridge in the South.

Maxisport / Shutterstock.com

legend

Whether you are a strong swimmer or a tentative doggy paddler, you can still get involved.

Choose from the half mile, one mile, two mile and 5km courses.

With 20,000 swimmers signing up for the Great Swim series last year, 2015 is due to be just as popular, so make sure you book your place today. Don’t forget your wetsuit!

xtreme residential bootcamp DATE: Saturday 11th to Saturday 18th April 2015 VENUE: Malvern St James COST: £699 for one week CONTACT: info@xtremebootcamps.com MORE INFO: www.xtremebootcamps.com With instructors who have all served in the army, Xtreme Residential Bootcamps in Worcestershire gives a real slice of military action through their intense

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residential bootcamp programme.

Early starts are the norm. You'll take on a whole host of teamwork based military activities that will push you to your limits, with individual programmes focused to your goals ensuring that you hit your targets, whether you want to pass an armed service entry exam, bulk up safely or improve your fitness levels.

Meals, accommodation, fitness instruction and use of facilities are all included in this week long staycation.

sportive DATE: Sunday 22 March 2015 VENUE: Hungerford, Berkshire COST: £25-£29 CONTACT: info@purplepatchrunning.com MORE INFO: www.purplepatchrunning.com

The latest cycling event to hit Berkshire not only includes scenic views and challenging distances but it also adopts a historic backdrop using the bloody Black Legend at the core of the course. The Black Legend is the tale of forbidden love, passion and murder, played out on top of the highest and most sacred hill on the Wiltshire Berkshire border – and you will cycle up this very same hill.

Built in the 17th Century, the Combe Gibbet marks the execution site of farm labourer, George Broomham and his mistress Dorothy who were caught murdering the former’s wife and son in the heart of The Downs.

Take your pick from the 45, 65 or 80 mile course options, and tailor the event to your fitness levels.

The route will take you through Lambourne and Marlborough Downs so there is plenty to see and enjoy.

What events do you enjoy the most?

Email katie@ptmagazine.co.uk

EXPERTS

Business class running

with the Zone Dome Weather doesn’t have to put your running routine on hold with this latest treadmill experience

BY GEORGINA SPENCELEY

R

unning Unlimited have developed a new running experience. Now you can run on the beach in the middle of winter, without even leaving the gym; all thanks to technology used in planetariums and military training facilities. The Zone Dome was first introduced in 2013 and CEO of Running Unlimited, Kevin Hewitt, is quick to admit that whilst a winner with treadmill users, it was a little too obtrusive for the gym owners’ tastes. Working on a sleeker look and narrower frame, the re-designed version was unveiled at the ukactive Flame conference.

Switching seasons

that more than 80% of people who used it said they would use it again, and would recommend it to others.

My 5km run raced by as I drank in the sunny scenes of New Zealand (where the beach scenery was filmed), and I even found myself swooning after a very happy dog playing on the beach with its owners. My height (5’8”) is probably about right for my eye-line being central to the dome, but I can imagine someone much taller or shorter might not gain quite as much from the experience. I also found it a little frustrating that if I wanted to pick up the pace at the end of the run, the video speed wouldn’t increase along with the belt.

I tried the beach run on one of the two Zone Domes available at the Chelsea Health Club and Spa. As I ran I found myself taking in the sights around me – a couple walking their dog, the waves lapping on the beach, and kites flying overhead; all of it making the experience much more in depth and probably the main reason

But, Hewitt has plans to make the dome even more immersive, with integration to treadmill functionality such as the speed of the belt controlling the speed of the video (currently managed separately via a tablet) and even taking into account the gradient programmes available

Using top of the range video recording techniques and extremely clever imaging technology packaged up in an impressive, yet very sci-fi dome, the Zone Dome launches you into a scene. From hill climbs and valleys, to beaches and country roads, you can run almost anywhere you please. Filmed at a mid-point of 12km per hour, the videos are slowed down or sped up to allow for realistic scenery at a range of paces from 9km per hour to 15km per hour.

on most treadmills. He also has plans to incorporate audio, and perhaps even scents. 'We’d like to bring in data from wearable technology too' says Hewitt, who hopes to announce treadmill integration to give a more seamless experience within the next month or two.

Overall, Running Unlimited have found a fantastic way to make the most popular piece of gym equipment that much more enjoyable, and it’s easy to see that the Zone Dome will help high-end gyms differentiate themselves with the offer of 'Business Class Running'.

Georgina is a freelance writer, sports therapist, fitness instructor and nutritionist.

Find out more about Georgina at www.fitcetera.co.uk

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FIT TECH

Breo Fusion

Getting a sport-friendly time piece doesn’t mean leaving style on the sidelines. The Breo Fusion watch uses a unique S-Ion material, a blend of silicone and tourmaline, making it really lightweight.

It has a handy LCD digital time and date display. With a 5 atm water resistance rating, you can even take this watch swimming. £18 from www.breo.com

TOM TOM Multi Sport GPS Watch Designed for multi sport athletes like triathletes, this lightweight watch is suitable for running, cycling and swimming, with an extra large display and GPS, ensuring you’ll never put a foot wrong during your route.

Waterproof up to 50m, it also has a battery life between eight and 10 hours. £129 from www.tomtom.com/en_gb

Polar M400

Aimed at urban and trail runners, this sleek device has plenty of functionality to improve your workout, including an enhanced GPS. It works in conjunction with Polar’s ‘Flow Web’ system, which can be used on your computer or phone to further fine tune your fitness needs. Use the M400 to set interval timers and distances, and estimate your finish time for whatever course you prefer.

From £134.50 from www.polar.com

Suunto Core Crush

Targeted for the outdoor athlete, this watch is kitted out with altimeter, barometer, compass and relevant weather information to see you up the mountain and home again.

Upgrade to the Core Classic or Core Premium collections if you're prepared to splash some more cash. £235 from www.suunto.com/en-GB

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Adidas Micoach Smart Run

On the higher end of the sports watch market, this Adidas special includes a full coaching functionality, with real time cardio coaching as well as animated strength and conditioning training. As well as the basic watch and timer, this also boasts 4GB for music and data, continuous heart rate display, GPS, bluetooth and a colour touchscreen. £300 from www.adidas.co.uk

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Join the SCI-MX PT Loyalty Programme and you can:

Get 50% off your supplements Earn profits every time your clients order online at www.sci-mx.co.uk Earn commission of up to 15% Save your clients money with discounted prices Get access to freebies and special offers!

Offers are subject to terms & conditions

To register go to: www.sci-mx.co.uk/ptprogramme @SCIMX

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SWIM

Take your circuit to the pool

U

sed to seeing example programme cards tackling various body areas scattered around your gym? You can now introduce this same principle to your swim sessions as experts from the ASA are launching new Swimfit Gym cards, showcasing high impact, big calorie-

Introduce swimming to your PT session with Swimfit Gym cards

burning, circuit style exercises for the swimming pool.

Designed to complement the swimming body's existing Swimfit Activate + sessions, which combine gym-based and swimming workouts, the blue Swimfit Gym cards will help users fuse lane swimming with

in-pool gym-style exercises to create the ultimate water workout. The card clearly details gym inspired moves, using both an easy to read description on the front of the card and a sketch on the back to further demonstrate the exercise.

Utilising Swimfit Swimfit Gym sessions will be led by a Swimfit Activator, emphasising how swimming can totally tone your body and help swimmers to achieve real, physical results. Mixing up the norm will also help to keep regular paddlers motivated and encourage new members to hit the pool. Each card will focus on a different body area to help exercisers further tailor their workout sessions. Currently, over 500 venues are now running the Swimfit programmes across the UK. Lara Lill, ASA Head of Health and Wellbeing, said 'Swimfit Gym is an exciting new addition to the Swimfit Activate + programme. This gives operators a great opportunity to deliver a series of varied pool workout sessions, which will give the customer a motivating fitness experience in the water.

'These resources have been tested extensively with our Swimfit experts to ensure that they are exactly what the fantastic Activator workforce need to deliver new, innovative Swimfit classes. We highly recommend adding Swimfit Gym into your pool timetable to gain new swimmers and support existing members.'

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WORKOUTS

Move

The bicep curl is a bodybuilding staple, but why is it so popular?

of the Month T

he dumbbell bicep curl is probably one of the most iconic muscular fitness exercises, targeting both the bicep and the muscle underneath, the brachialis.

This isolation exercise can be done with dumbbells, the barbell or using a low pulley with bar attachment if you prefer to utilise a resistance machine. Key positioning points include keeping the feet hip width apart, with knees nice and soft, so slightly bent. Maintaining a neutral spine that keeps your ears above your shoulders, shoulders in line with hips and hips in line with knees and feet, you'll want to take hold of the weight with a supine (underhand) grip. Tucking the elbows close in to the side of the body creates a natural pivot point for the movement, as the weight is taken from the thighs upwards, the weight finishing at the shoulders for an adduction exercise. This upwards movement is the concentric contraction of the muscle, as it shortens to lift the arm. Releasing your arm downwards again is the opposing eccentric movement as the muscle lengthens again. Targeting the front of your upper arm, the bicep curl is a great way to develop muscle tone in this area, although be careful not to go overboard when choosing your weight â&#x20AC;&#x201C; you'll want a challenge, but you don't want to resort to swinging the weight upwards as this will throw your spine out of position.

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TRAINING TIPS

The benefits of bodyweight training Strip back your workout routines and achieve client success using only one vital bit of kit – the body

BY ROBERT SHARPE

A

s a personal trainer, bodyweight training can help you to deliver quality, effective training which produces ‘real’ results for everyone.

No equipment, no expense and the ability to offer a huge variation in training concepts can be priceless.

The majority of people will be able to fulfil many bodyweight exercises pain free as the movements will be more ‘natural’ to them.

For example; take the overhead barbell press. Straight bar, starting at the chest and pressing above the head. This exercise fixes the hands in one position, preventing any natural rotator cuff movements as the elbows can only travel in one direction. Someone who is severely kyphotic may have safety issues due to a much earlier impingement of the shoulders because of the drawn forward position.

An equivalent bodyweight exercise would be the handstand press up.

The hands during this exercise are placed on the floor which allows for more shoulder rotational movements throughout the move.

Utilising body movement We were born with this ability for movement and our whole body functions as a unit to get

us somewhere through walking, swinging, climbing, pulling, pushing and jumping. Using these movements to control your body through space uses a high level of neuromuscular activation. Your nervous system (neural) and your muscular system (muscular) work in association with each other to engage more muscles.

Combine this sort of training with a specific and tailored training regime and you have a recipe for success in many forms. Be it strength, hypertrophy, improved cardiovascular system, weight loss or just plain old toning.

Aside from the obvious equipment and expense free training, you can reap the benefits of bodyweight training as a PT. You can train your clients just about anywhere, with the ability to use your surroundings for progression and/or variation.

Use a flight of stairs to increase the intensity of a lunge or perform an uneven squat. Run up those stairs to challenge the heart. Grab a low hanging tree branch or climbing frame to execute a form of row or chin/pull up. Jump or step up on to a bench in the park or garden.

Then add into the mix some tempo changes, plyometrics, or exercises which require more control and you

will really start to maximise your client’s potential.

Many bodyweight exercises are compound rather than isolated which in itself is also a massive benefit. More muscles are used for each exercise which means we can significantly shorten workout times.

If weight loss is what your client is trying to achieve then bodyweight is great. More muscles used equals more calories burnt, in a shorter space of time. Alternatively, if they want to be building muscle, then again bodyweight exercises are fantastic. Progress from a press-up to a single arm press-up and you now incorporate the lats to stabilise the shoulder blade, as well as the torso muscles, quads, glutes and hamstrings supporting the body.

A little space and a little imagination and the body can become your own amazing portable gym.

Robert Sharpe is an international fitness presenter, fitness tutor and PT with over 10 years experience in the industry. Find out more via his Facebook page www.facebook.com/ pages/Robert-SharpeInstructor/323690523902

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WORKOUTS

Mums on the run workout Babies and Burpees founder Jordan Cruttenden explains how interval training can get you toned in time for Mother’s Day this month

B

eing a mum is probably the most rewarding job around, brimming with exciting moments.

However, every second counts as in between cooking, cleaning, washing, organising, advising, cuddling, caring, educating and loving, the

time left for yourself is probably very limited. Take a leaf out of my book and try some interval training – quick, effective but best of all the most efficient form of exercise for any busy mum. Tone, tighten and lose pounds just with as little as 20 minutes a day.

WORK: 45 seconds REST: 30 seconds Perform each exercise twice for a 20 minute, full bodied session.

1. Jog and squat Jog on the spot for 25 seconds then finish with 20 seconds of wide sumo pulse squats. Keep the back straight, feet slightly turned out, abdominals braced, neck long and stay looking forward.

Advanced: Deeper squat or hold some hand weights Beginner: Keep chair in front to hold for balance

2. Switch lunge and plank Complete 10 jump lunges followed by dropping to plank, spring up to return to lunges. Keep back straight whilst lunging, back leg at 90 degrees with feet at hip width during exercise, step or jump down into plank, be aware of bottom being too low/high.

Advanced: Deeper lunge or hold some hand weights Beginner: Just step into lunge rather than jump and perform a ¾ plank by putting weight on shins

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WORKOUTS

3. Tricep dip and leg crunch Repeat four tricep dips and four leg crunches for the entire 45 second work. Using a chair dip down, keeping bottom close to chair and arms close to body with fingers pointing to bottom. To perform a leg crunch keep arms still and crunch alternate knee to chest.

Advanced: Straighten legs or place weight in lap Beginner: Bend legs to 90 degrees

4. Pike and mountain climber Start in pike position with straight legs, walk hands to plank position and perform six mountain climbers.

Walk hands back to pike and repeat.

Keep bottom low in plank position and bring knees right to chest during mountain climber.

Advanced: Faster Beginner: Take it slow

5. Punch and squat Standing with wide legs, punch forward with alternate fists keeping arms at shoulder height and turning at hips. Follow with a wide sumo squat and repeat sequence.

Advanced: Holding hand weights/ water bottle, speed up the sequence Beginner: Take it slow

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WORKOUTS

Can’t fit in the full work out?

Follow Jordan’s 10 top tips to sneak in a workout:

6. Bridge Lie on your back with knees bent, arms by your sides and feet straight.

Lift bottom to a bridge position and lower. Repeat. Keep pelvis steady as you lift and lower and keep abdominals braced throughout.

Advanced: Place a weight on lap, speed up movement but be careful to keep pelvis steady Beginner: Slower movement

7. Sit up and hold Lie on back with knees bent, feet straight and flat on the floor. Bring head and shoulders off the floor and hold for the full 45 seconds. Keep abs braced and don’t forget to breathe.

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Advanced: Hold a weight or take feet off the floor Beginner: Rest after 25 seconds

Set alarm for 20 minutes earlier, lay out your workout gear and go for it. Do this every other day for a month and it’s a habit that will be embedded for life.

Get together after school with friends and take turns to lead the 20 minute session whilst the kids have a run around.

Sort the washing pile and sneak in some squats. Fold and squat, keeping squats wider to target the bottom or narrow to target legs.

Waiting for the kids to put on their shoes, sneak in 10 burpees, waiting for them to slip on their coat, jog on the spot.

Park the car a few roads away from nursery, school, work and sneak in a little more leg time.

Split chores into smaller tasks and sneak in a few extra stair runs, for example taking the washing up in four trips rather than two.

Play a game of chase in the garden, have fun with the kids and burn some extra calories too.

Give yourself a daily challenge: 50 sit-ups or 100 star jumps, you’ll be surprised the fun you have squeezing them in before the day is out.

Plan your workouts each week and stick them on the calendar – they don’t have to be long, an extra 10 minutes a day will make a difference.

Exercise whilst watching TV: perform burpees during the adverts or jog on the spot as the credits roll. Even doing a sit up session whilst watching your favourite soap can help.

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WORKOUTS

Pilates workout Pilates and dance fitness trainer Rebecca Dalby highlights classical moves in this intermediate routine Your discretion is needed with some of these exercises as they may not be appropriate for clients with osteoporosis, osteoarthritis or intervertebral disc problems.

If in doubt, check with a medical professional or suitably qualified Pilates teacher.

P

ilates continues to increase in popularity and the benefits of this system of movement are experienced by a huge number of people from an array of backgrounds and abilities. To mix things up, you could incorporate some of these exercises into a more general personal training session.

Adding hand weights and/or a Pilates circle will also make the exercises harder. It is important to cue the pelvic floor, transverse abdominis and the lower back muscles properly â&#x20AC;&#x201C; if in doubt check with a qualified Pilates teacher.

Rebecca Dalby is a London based Pilates and dance fitness trainer www.rebeccadalby.co.uk, Managing Director of 321 Fitness UK www.321fitnessuk.com, Strala Yoga Guide and Radio Presenter for Astute Radio www.astute-radio.com. You can also follow and get in touch with her @becdalbyfitness on Twitter and Instagram.

The push-up: 6 reps Set-up: Stand tall, feet in parallel, arms next to thighs.

Exercise: Inhale, float arms over head, exhale, sweep arms to thighs and roll down through spine vertebrae by vertebrae. Continue to exhale as hands walk forward to plank pose. Keeping spine and pelvis in neutral with abdominals braced, inhale and bend elbows to lower chest to floor. Exhale, press back up to plank pose. Inhale, walk hands back to feet keeping bottom high, soften knees if needed. With control, exhale and roll back up the spine vertebrae by vertebrae to stand.

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WORKOUTS

Double leg stretch: 10 reps Set-up: Lying in table top position with imprinted spine (lower back on floor), lift head and shoulders off floor, reach arms down the outside of legs. This is the start position for double leg stretch.

Exercise: Inhale, reach arms over head, simultaneously extend legs out to diagonal. Keep inner thighs squeezing together and ensure lower back stays on floor. Exhale, circle arms around body back to thighs and bend knees to return legs to table top. Upper body should remain off the floor and maintain a neutral head and neck position throughout.

The pelvic floor and transverse abdominis should be activated constantly to keep spine imprinted, particularly as the legs extend to diagonal.

Thread the needle: 10 reps on each side Set-up: Begin in side plank.

Exercise: Inhale and reach free arm to ceiling. Exhale, sweep arm underneath hip and reach behind.

During this action, allow body to twist and raise hips an inch higher.

With control, unravel the twist, extend arm back up to ceiling whilst returning hips to original height. Ensure hips remain stable by connecting to abdominals and staying strong in the shoulders.

Follow the â&#x20AC;&#x2DC;threadingâ&#x20AC;&#x2122; arm with your eyes at all times for more challenge.

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WORKOUTS

The corkscrew: 10 reps on alternate sides Set-up: Start lying on back with legs straight, feet together and arms next to side with palms down.

Exercise: Inhale slowly and carefully draw the toes over the head (or as far as you can) into Plough pose but keep the toes off the floor. Exhale slowly and lower your legs towards the right side. Inhale, sweep legs in a large circle from right to left as this happens the lumbar spine should briefly connect to the floor. Follow the momentum and roll through the spine to take toes back over head.

Ensure that the abdominals are braced all the time which will help to articulate the spine through the rolling action and keep the pelvis stable as the legs circle. Press down with the palms to aid control but be careful not to strain the neck and shoulders.

The side kick: 10 reps on each side Set-up: Lying on side of body, support head with hands ensuring chest remains open. Flex hips to 45 degrees so legs are at a diagonal with flexed feet. Lift top leg to hip height and ensure that the leg stays at this height throughout.

Exercise: Exhale and sweep top leg backwards. Keep pelvis stable and stacked, engage abdominals throughout to support lumbar spine and stay in neutral. Point foot and sweep leg forwards pulsing three times with three sharp inhales.

Exhale, flex foot and sweep leg back to start.

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The double leg kick: 10 reps Set-up: Lying face down with legs in a â&#x20AC;&#x2DC;Vâ&#x20AC;&#x2122; position, turn head to one side, bend elbows and place hands on lower back.

Exercise: Bend knees and draw heels to bottom. With control, pulse three times with three short, sharp exhales. Inhale, extend legs and lift them off the floor along with upper body. Lengthen the arms back towards toes into a dart pose. Exhale, lower body to floor turning head the other way. Keep abdominals engaged to stabilise pelvis and the neck and head should stay in neutral position.

Supine leg pull: 5 repetitions on each side Set-up: Place hands underneath shoulders with legs straight and laterally rotated. Press through heels and lift hips to create a diagonal straight line with body.

Exercise: Exhale lift one leg up up to ceiling with foot pointed, inhale lower leg to floor. Keep abdominals and gluten engaged to stabilise pelvis.

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WORKOUTS

How your hormones can influence fat loss By slowly taking control of your hormones, you will take a very important step to successful, sustainable fat loss

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WORKOUTS

BY GARETH HAZ

Insulin Insulin is a hormone that is produced by the pancreas. Its role is to transport glucose through the blood, into our body’s cells and convert this into glycogen. When we consume too many carbohydrates and the liver and muscle cells are already filled with glycogen, those cells can start to become resistant insulin. If muscle and liver cells are full of glycogen and cannot take any more glucose, this remains in the bloodstream and will eventually be turned into fat.

Obtaining a better ratio of omega 3 and omega 6 is one key nutritional aspect most of us need to address.

You can promote a higher omega 3 intake by eating more cold water fish, grass-fed produce and by considering quality supplementation.

Lower your consumption of vegetable and nut oils and try cooking in coconut oil or grass-fed butter instead. A higher intake of quality proteins and a lower intake of carbohydrates have also been shown to promote better insulin health.

Eat plenty of leafy greens such as kale and spinach and eat plenty of dark berries like blueberries and blackberries. Apple cider vinegar may also have positive effects on insulin.

Cortisol Cortisol is known as the fight or flight hormone. It is the primary stress hormone in your body and is produced by the adrenal glands.

Cortisol belongs to a class of hormones called glucocorticoids.

Under normal circumstances, cortisol rises through the night then peaks first thing in the morning before rapidly dropping off and then continuing to decline for the remainder of the day. In our current high-stress culture, the bodys stress response is activated so often that the body doesn’t always have a

chance to return to normal, resulting in a state of chronic stress.

You can manage your cortisol and stress levels by: • Getting deep sleep • Exercising • Eating adequate healthy fats • Taking up yoga or tai chi • Taking time out

Leptin and Ghrelin The main role of leptin and ghrelin is to regulate your appetite. This in turn influences your body weight and fat. When leptin is released, (predominantly by the body’s fat cells, stomach and heart) your hunger will decrease. When ghrelin is released, (predominantly by the lining of your stomach) your hunger will increase. The more body fat one has, the more leptin is released.

Unfortunately there is such a thing as leptin resistance. Leptin resistance is a condition that basically stops the brain from listening. There is no reduction in appetite, you eat more food and gain more fat. Controlling these two hormones is critical for sustainable weight loss.

When we don’t obtain enough sleep, our ghrelin levels rise and leptin is at an all-time low. This basically means that we will feel hungry, and even if we eat a nutritious meal, we won’t feel full. On the other hand, if we regularly achieve between six to eight hours’ sleep only a small amount of ghrelin is released (normal appetite) and the high leptin levels keep us satisfied after eating.

Gareth is an online nutrition and fitness consultant. He has worked within the fitness industry for over eight years and coached hundreds of individuals. Based in the NorthWest, Gareth operates through www.tempo-training.co.uk

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Planning a pool-based

PT session

swimming uses almost every muscle, Mark Knight, Regional Fitness so encourages muscle tone.’

Manager for Places for People Leisure Management, talks Katie Advantages Garner through pushing your Swapping the gym for the pool has a client in the pool range of benefits, the main one being

T

he majority of PTs can often be found working their clients across local gyms and studios or even in the great outdoors, utilising parks and pavements for an array of sessions. If you fancy mixing up your programming or are finding that gym-based exercise isn’t achieving results, how about encouraging your client to don a swimsuit and slip in the pool for a non-impact cardio session?

Mark Knight, Regional Fitness Manager for Places for People Leisure Management, says ‘Pool based activities would increase cross training, therefore keep the client motivated by introducing new sessions. A massive benefit with swimming sessions is that

buoyancy – this reduces impact on both the body and joints, the water bearing the client's bodyweight. The hydro static pressure also works to increase blood flow around the body which allows more oxygen to transfer into the muscles, so the heart doesn't have to work as hard during exercise.

Mark also lists that resistance is a key plus point to swimming, explaining 'The resistance of water is 12 times more than air, therefore any exercise is 12 times harder in water, burning more calories.'

He continues: 'The clients get a varied session promoting cross training, where they can work at high intensity without putting high impact on their joints.'

Introducing swimming So how can you convince your

client to dive in? 'Firstly try the exercises and sessions yourself so you understand the effect of water.

To get people out of the gym, talk about the benefits and how they will achieve great muscle tone. I also always talk about how professional sports people use water training in their sessions.' Mark advises using interval training as the basis of sessions with a slow swim back as the recovery section.

'I would base my sessions around swimming but adding in gym based exercise at the end of each length, for example squat jumps, dips and press-ups. I also include a lot of running in my sessions in the water and swimming using legs or arms only using flotation devices,' Mark says, highlighting further ways to vary your swimming sessions when catering for a client who aims to improve general fitness, lose weight or tone up. 'If they were a triathlete wanting to improve their swim leg, the session would be very technique based,' he adds.

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WORKOUTS

The Lean Muscle System Katie Garner speaks to Lean Muscle System founder Mike Hoad about how to provide an all-encompassing online programme

T

he online workout market is huge right now; a 2015 trend that isn't going anywhere. With increasing numbers of clients taking their fitness queries to the web, is there any way that PTs can infiltrate the online ranks and tap into this pool of potential clients?

Mike Hoad is one PT who has not only utilised the web to create his massively successful Lean Muscle System, but who uses it as the only platform for his programme. 'As coaches I believe we are obliged to

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help as many people as possible.

As PT is location based we are usually limited to the number of people we can help. Having an online programme allows me to work with people from all over the world,' Mike expands.

With 11 years of industry experience, and a speciality in muscle building, Mike focuses on body transformations. 'Like most trainers I got a lot of requests for training programmes from a lot of people.

With all these requests I decided to come up with a digital system that I

could sell online. After working with so many different clients I worked out that the majority of people could massively improve their physiques from just following some simple rules. Using these rules and after doing some market research on what people wanted I put together the Lean Muscle System.'

Marketing his product Business-savvy Mike used market research to form the basis of his online programme, tailoring what he discovered clients wanted, with the professional techniques and

WORKOUTS

exercises that would help them get there. He distinctly labels his target audience as people aged between 18 and 45 who want to build lean muscle mass. He explains 'The product was made with marketing in mind. I tested the market first and did a lot of market research on what people actually wanted. From the research I found people wanted an athletic/fitness model type look.

Also, they wanted everything set out from start to finish. This helped me design the system based on what I’d found out.'

Mike's finished product includes nutrition presentations, fat loss recipes, nutritional supplement presentations as well as professionally shot exercise videos, showcasing muscle building workouts. 'I think what sets this product apart from others is it is a full “done for you” system,' Mike says. 'It includes everything from workout plans to specific recipes and supplement protocols. It covers all aspects of a body transformation from start to finish. Also, there is an educational

element to the system. In my experience if people learn the reasons behind a specific training or nutrition plan they are more likely to stick to these principles in the long-term.'

Online only Although having an online only platform may appear dauting, Mike comments that it has advantages too. 'I’d say one of the main advantages is that it builds a level of self-reliance in the trainee. They can gain confidence in the fact that they don’t necessarily need someone standing alongside them to see results in their training and nutrition.' Although Mike admits that online training will never replace traditional one to one sessions, he believes you can still include an aspect of this with online options.

'The Lean Muscle System has two levels to it. The first is people can buy the product and just run with it themselves. The other level involves me speaking with the client on a regular basis and tailoring the product to their needs. Both ways work but having direct contact with

me makes the results come quicker,' he explains.

Mike's advice for working online? 'I’d say get computer literate or team up with someone who is. There are a lot of technical issues that can come up along the way. Also, find out what people want and work out a system that can easily be followed. It’s important to try and see things from the client’s perspective and design the programme with that in mind.'

What are the client benefits of the Lean Muscle System?

• • • • • • •

Reduced body fat An increase in lean muscle Improved cardiovascular fitness Increased strength Better insulin sensitivity Reduced risk factors of metabolic syndrome Increased energy in everyday life

Have a go at Mike's chest and quad workout from The Lean Muscle System:

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WORKOUTS

Get gliding

Warm up Wrist circles, ankle circles, knee lifts.

Kelly Du Buisson grabs gliders to create this fun, energy-boosting workout

Gliding lunges – 2 sets of 15 reps Place both feet on the gliders (making sure heels are on the floor).

Slide one leg behind into a lunge keeping upper body lifted. Draw leg back to the center then slide same leg behind the body into a curtsey lunge. Return to centre and repeat on the other leg.

In/out squat thrusts – for 30 seconds In plank position with both feet on gliders. Slide feet wide then draw knees to the chest. Keep arms steady.

Alternate twist crunches – 2 sets of 15 reps Sit on a mat with both feet on the gliders. Keep the spine tall but lean back from hips to balance. Place hands to head and twist upper body sliding opposite knee to elbow.

Glider push-up and reach – for 30 seconds In a plank or in a ¾ plank position with gliders under hands. Slide hands wide lowering chest to floor.

Slide arms back to centre, then slide alternate arms in front of body reaching away from centre. Keep the core strong and don’t arch the back.

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WORKOUTS

Hamstring curls – 2 sets of 15 reps On back with both heels on gliders. Lift hips into a shoulder bridge. Maintain glute activation and slide one leg away from the body. Return to the centre and repeat on the other side.

Plank leg twists – for 30 seconds In plank position slide one leg in an arc around the body as far as you can. Then slide under the body reaching to other side. Return to the centre and repeat on the other side.

Cool down Pike – 2 sets of 15 reps Remain in plank position with feet on gliders. Keep legs straight and slide both feet towards body pushing hips over the shoulders.

Full body stretch, quad stretch and hamstring stretch.

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WHAT KATIE TRIED NEXT

Piercing blue bright skies, a crisp frost furnishing the grass underfoot and one very cold editor...

I

don’t really do mud. My sporting and fitness interests have so far kept me in the clean confines of gyms, pools, sports halls and indoor courts, with my dislike of cold and wet conditions generally making me an inside activity girl, or a spring/ summer runner. Deciding to man up, I thought it was about time I gave bootcamps a go. Their popularity has boomed massively in recent years, and spotting one based in the greenery of my local sportcentre, I headed along to a morning weekend session to test my mettle against the regulars.

Going Commando Fitness is run by ex-Royal Marine Mike and has been based in parks around Essex for the last three years. Arriving at the designated meeting spot, I was greeted by an array of equipment being unbundled from Mike’s mud splattered van – logs, harnesses, large tyres, cones. Mike explained that his general principle for the session is all based around a square, which he sets up with the cones. Within this square is a halfway line, so it is divided into half and quarter squares as well. His tactics involve keeping the group moving for the entire session as well as utilising cardio, functional and resistance fitness to provide an all-encompassing workout.

One thing that really stood out for me, was that every single activity involved teamwork, which I found incredibly unique. Starting out with pads and gloves for boxing, we

paired up to jab, cross, hook and uppercut our way around the square, squatting in between punches and running between sets. Sit-ups were done in partnership, our feet locked against each other – one of us held the log gingerly in our arms, then we’d sit up, pass the log and then return to the starting position. We also did sit-ups with the boxing gloves, performing hooks into the pads of your partner standing above you. Even running wasn’t simple; one person would wear the harness, whilst your teammate would be pulling on the other end, offering an unwelcome resistance. Some of the harnesses even had tyres attached to the end, which was just plain mean on the uphill stretch.

bootcamps and it’s easy to see how popular his take has become – he is even considering expanding by hiring an industral unit to create a strength training centre. The high intensity was maintained throughout although Mike carefully adapted instructions to different members of the group catering to their fitness levels; for example, when we ran towards him and he would shout our name and then how many burpees/squats/push-ups we’d have to do before continuing running.

The atmosphere was brilliant, the people wonderful and I may even be tempted to get muddy more often.

Breaking the frost and ice underfoot with shuttle runs, I was soon covered in squelching mud – but if I’m honest I didn’t care. Mike’s bootcamp session was exhilerating, varied at every turn and covered so many different non-stop exercises and styles, I just loved it. After leaving the marines, Mike did some work for British Military Fitness before opting to put his own spin on

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STRENGTH SERIES

The Squat Get stronger by using variations of this training staple

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STRENGTH SERIES

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BY LIZZIE HAVERS

he mighty squat is a fundamental lift for developing overall strength.

The squat uses nearly the entire muscular system focusing on gluteal and leg muscle development whilst promoting thoracic extension and respiratory capacity.

Within the industry there is much debate about which type of squat is best or most useful to a trainee and this article attempts to dispel some of the confusion. I make the assumption that correct technique has been established in basic bodyweight squats and take a look further into the different barbell squat variations, why they differ and how best to utilise them within client specific parameters.

Ultimately, all squats are useful and it is better to be squatting whichever way you choose rather than not squatting at all.

A good squat Typically a good squat will usually fall within the following guidelines (extremes aside): • Stance is shoulder width apart or slightly wider depending on the technique you are using, with toes turned out 30-40 degrees increasing the effectiveness of gluteal recruitment.

• The bar is racked and held and securely in place with a firm claw grip just wider than the shoulders.

Flexibility should be developed to allow comfort in this position.

• The weight should balance vertically above the mid foot throughout the lift, keeping the heels on the floor at all times. Deviations in balance create wobbles, instability or injury.

• At the top of the lift, the body should be stacked vertically, and tension created through the core via abdominally bracing and using valsalva – a breathing technique involving taking deep intake of air into the abdomen against a closed

So what is a squat?

In weightlifting the dictionary states it is a: “Crouch down with one’s knees bent and rise again while holding (a specified weight) across one’s shoulders” To look at this Fig 1 shows the three most commonly used barbell squats: the front squat, high bar, and low bar variations. There are other

variations but most derive from the above. Two worth mentioning are overhead squats, characterised by the bar being held overhead (used by Olympic weightlifters and cross-fitters) and power squats, used by power lifters employing a much wider stance to take advantage of the greater leverage offered by additional lifting equipment such as suits and knee wraps.

Fig 1

Hip Angle Knee Angle

Back Angle

glottis.

• The descending phase of the lift is initiated by bending simultaneously at the knee and the hip whilst maintaining a flat or naturally extended back position.

• Knees should remain in alignment with the toes avoiding knee valgus (noticeable knocking inwards) common in new or inexperienced lifters, avoiding excessive friction or damage to cartilage and soft tissue structures around the knee.

• The bottom of the lift is characterised by the hip crease aligning or dropping below the level of the knee. Failing to reach this depth limits the effectiveness of the exercise to develop strength and may lead to injury. The ascent should reverse the descent with the knees remaining in alignment with the toes and driving up out of the hole using muscular contraction, core tension and controlled exhalation through any sticking points until standing vertically once again.

Hip Angle Knee Angle

Back Angle

Hip Angle

Knee Angle

Back Angle

Squat depth

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STRENGTH SERIES

When looking at different techniques, the bar placement completely changes the center of mass and how we must distribute the load to complete the lift. This is most

easily demonstrated by looking at the different angles of the hip/back alongside the knee angle at the bottom of the squat. The difference in squat variations change the leverage

required around the knee and hip joints to lift the weight, resulting in differing muscular recruitment and development, the details of which are shown in the table below.

Front Squat

High-Bar Back Squat

Low-Bar Back Squat

Bar placement

Resting on anterior deltoid in front of the neck with elbows pointing forwards parallel to ground.

Squeeze shoulder blades together gripping the bar and rest bar on shelf created by the upper trapezius.

Squeeze shoulder blades together gripping the bar and rest bar on shelf created by the rear deltoids.

Dominant muscle groups in movement

Quads, glutes, abdominals, erector spinae, (lesser hamstring involvement)

Quads, glutes, adductors, Quads, glutes, greater hamstring abdominal muscles, hamstring, adductor and erector spinae. lumbosacral muscle group involvement.

Back angle to floor

Least acute / Sat upright between legs

In-between front and low bar acuteness, more upright position than low bar less upright than front squat.

Most acute, hips thrust back and body tilts forward to counterbalance.

Knee to hip angle

Most acute knee angle with least acute hip angle. (Note shin angle at the ankle will be more acute to allow the back to remain more vertical).

Knee angle more acute than hip but less than front squat.

Least acute knee angle with the most acute hip angle.

(Note shin angle will be more vertical than front or back squat variations).

Movement mechanics

Knee dominant requiring good flexibility at ankles and thoracic spine shoulders and wrists.

Knee dominant uses more hip leverage than front-squat.

Requires good thoracic spine, ankle and hip flexibility.

Hip dominant movement requires good flexibility at hips and shoulders placing more demand on maintaining lumbosacral integrity.

Common uses

The large range of movement makes maximal lifts more demanding than low bar or high bar.

Smaller range of movement allowing larger loads to be lifted than a front squat.

Smallest range of movement allowing maximal lifts to be moved .

For general strength training most traditionally used squat as mimics a natural bodyweight squat.

For general strength training and greater hamstring and lower back development.

For specific strength training and greater quad development.

Minimises use of lumbar back muscles, used by Olympic weightlifters, sprinters and bodybuilders.

So how does this relate back to training?

You will need to consider the purpose of the movement and what is to be achieved for yourself or your client.

• •

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What is currently being used/or trained?

Are there distinct muscular imbalances or flexibility issues to be worked on?

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• •

Greater influence on gluteal and quad development.

Used by Crossfitters, weightlifters, in sports strength development and bodybuilders.

Is there a tendency for lower back or knee issues?

Is this to help with sports performance requiring strength in certain areas or would they benefit from strengthening weaker areas to avoid injury?

If you consider all of these points the right choice of squat will become clear. Happy squatting folks however you like to do it, lets get stronger!

Better posterior chain development than seen in front or high bar squat.

Used bypower lifters, bodybuilders and for sports strength development.

Lizzie is the owner of Fitness Chrysalis, and focuses on using strength and conditioning training alongside balanced nutrition support to improve client function and strength. She is also REPs Level 4 Obesity and Diabetes trained. Get in touch at fitnesschysalis@gmail.com

STRENGTH SERIES

#SQUATSELFIE As a reader of PT Magazine I would like to offer a free squat feedback message to the first 50 people that like and tag a #squatselfie video to Fitness Chrysalis Personal Training Facebook page to help you improve your technique and be more beast. Please ensure you take a side and front shot of your full squat and mention why you like this technique and donâ&#x20AC;&#x2122;t forget to leave your email. If you have any other queries, join my Facebook group: liftingisalifestyle to share and talk about all things lifting.

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FOOD FOCUS

Chocolate With Easter Sunday on 5th April, weâ&#x20AC;&#x2122;re licking our lips in anticipation at the delicious treats in store

I

t's easy to point the finger at chocolate for rising obesity rates, however this plucky bean may not be all bad. Made from the Theobroma Cacao tree seeds, chocolate has been found to have antioxidant potential. Researchers have also revealed that our favourite sweet treat could help to lower cholesterol, prevent memory decline, help against type two diabetes and even reduce the risk of cardiovascular disease. Granted, chocolate can have a high calorie count and contain lots of sugar due to the milk, sugar and butter added to form popular bars. However, strip your chocolate indulgence back to the dark stuff and you could be on to a winner. Containing healthy chemicals, such as flavonoids and theobromine, dark chocolate is said to help improve blood flow as well as lower blood pressure. Since it is more filling than other varieties, dark chocolate could even be said to help with weight loss! To reap the benefits, stick to 7oz a week of 70% dark chocolate.

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RAMP UP YOUR SHAKE

TWO CUPS OF WATERMELON, CUBED Part of the Cucurbitaceae family, watermelon is 92% water with a heavy hitting nutrient content. This recipe alone provides 34% of vitamin A and 42% of vitamin C needed for the day.

TWO BIG HANDFULS OF BABY SPINACH Full of vitamin K, this leafy veg helps to maintain your bone health. Vitamin K has been shown to act as an antioxidant and antiinflammatory. Good for digestion, baby spinach can help flush out toxins, while enjoying spinach in a juice form is the healthiest way to consume it – so get blitzing!

e:

lA so includ ONE CUP UNSWEETENED ALMOND MILK With no cholesterol or saturated fat, almond milk is a great alternative to cow’s milk or water. Low in sodium, almond milk can help keep bones strong and lower the risk of osteoporosis, whilst aiding muscle growth.

Splash of vanilla extract and 7-8 ice cubes

ONE TABLESPOON CHIA SEEDS Growing natively in South America, these little black seeds are low fat and claim to be an antioxidant. They are a good source of fibre, protein, calcium, magnesium and phosphorus.

ONE SCOOP VANILLA PROTEIN POWDER Helping muscles to heal quickly, protein is used mainly for the production of muscles. Following a workout, your protein shake will only take 30 minutes to reach your tired muscles after ingestion, so it can start repairing the muscles faster.

Spinach, Watermelon Protein & Chia Seed Shake

Recipe from www.happybeinghealthy.com

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This recipe makes a bundle, so stock up your fridge with this refreshing post-workout refuel

NUTRITION

veggie

Go

Fair trade coconut oil specialist Lucy Bee shares springtime treats using healthy fats

Courgette and Asparagus Frittata This recipe is gluten free wheat free lactose free sugar free dairy free vegetarian

This recipe would make the ideal brunch, taking only five minutes to prepare and three minutes to cook, serving up one portion.

Method: 1. Melt the Lucy Bee coconut oil in a small frying pan.

2. Sauté the garlic, mushrooms, asparagus spears and courgettes for a few minutes until cooked.

3. Add the eggs, sprinkle over the dill and cook until the frittata is cooked through.

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© Lucy Bee Ltd

Ingredients: • ½ small courgette, sliced • 4 asparagus spears • 2 eggs, beaten • 4 mushrooms sliced • ½ tsp Lucy Bee Coconut Oil • 1 clove garlic, crushed • Fresh dill • Himalayan salt and ground black pepper to season

Go

Pescetarian

NUTRITION

Recipes from www.lucybee.co

Brown Rice Kegeree ecipe Thi

i

s

sr

ee gluten fr ee r wheat f ree lactose f

Perfect for a healthy midweek meal, this recipe takes five minutes to prepare, an hour to cook (including the rice, will be quicker to cook if rice is pre-cooked), and will serve between four and six people. Serve with soft centred hard boiled eggs or poached eggs.

Ingredients: • 250g short grain brown rice (or rice of your choice) • 175g onions, finely chopped • 2 cloves garlic, crushed • 50g Lucy Bee coconut oil • 1tbsp curry powder • 400g smoked haddock (or mixture of fish including smoked haddock) • Bunch of chopped parsley • Juice of 1 lemon Method: 1. Cook the rice as per instructions.

2. Place the haddock in a large frying pan, cover and add 175g water.

Bring to the boil then lower the heat. Cover and simmer gently for about eight minutes. Drain the water into a jug and reserve.

3. Leave haddock to cool and break into flakes.

4. Sauté onions and garlic until soft, then stir in curry powder.

5. Add haddock and rice to onion/ garlic mixture, stir parsley and lemon in over a low heat.

6. If the mixture appears too thick, add the reserved liquid – I add a little at a time, with brown rice you will probably need all the liquid.

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NUTRITION

Guilt-Free Chocolate Protein pudding Dr Michelle Storfer highlights how you can still indulge this Easter whilst watching your waistline

W

e all need to indulge every once in a while, and with the supermarket shelves now weighed down with an abundance of chocolate eggs and bunnies, it’s not surprising that we’re left craving something sweet, rich, creamy, decadent and delicious as Easter approaches.

Luckily, this pudding ticks all those boxes, whilst ensuring you don’t ruin all that hard work you’ve put into your New Years’ resolutions since January! In fact, being fatfree, gluten-free, refined sugar free, low in calories and high in protein, antioxidants and other important nutrients, it may even help you stick to all your virtuous plans and stay on the healthy eating track towards spring and beyond!

This protein-packed pudding is ideal for a mid-afternoon or post-workout snack, delicious eaten as a dip with apple slices or carrot sticks and even makes the perfect late night treat when you’re craving something sweet but don’t want to give in to your waistline demons. Being a night owl, late evenings are my weakness and no matter how filling my dinner is earlier on in the evening, I always need a satisfying snack in the later hours of the night. I listen to my body and try not to deprive myself, but I’d rather fill up on healthy and

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wholesome nourishing 'treats' that will leave me full and satiated, than sugar-filled empty calories that do just the opposite. With this super simple, delicious recipe, I can 'indulge' daily (and nightly!) without ever compromising on my healthy eating standards.

Greek yoghurt, a fantastically healthy option, is packed with protein, and having 17.5g of protein per 170g serving (roughly double the amount of regular yoghurt and boasting almost the same amount as three large eggs), just one serving of this thick, creamy yoghurt provides a whopping 20% of your daily calcium needs in just 120 calories – critical for healthy bones and a great metabolism boost. Greek yoghurt is also super low in carbs and sugars, and is a fantastic source of immuneboosting pro-biotics (a.k.a. the good bacteria in your digestive tract).

An interesting study published in Nutrition, Metabolism and Cardiovascular Diseases reported that among more than 8,500 European adults, those who enjoyed a serving or more of natural yoghurt every day (either low-fat or full fat) were 20% less likely to become overweight, and 38% less likely to become obese during the six-year follow-up compared to those who ate less than two servings of yoghurt each week.

The researchers believe that the protein, calcium, and pro-biotics in

Greek yoghurt may all play a role in keeping you slim and trim.

Cocoa has also been shown to have tremendous health benefits. It’s full of anti-oxidants, which help the body defend against ageing, tissue damage, inflammation and diseases such as cancer and heart disease.

Studies have also linked chocolate consumption to lower blood pressure, reduced risk of strokes, lower (bad) LDL cholesterol and increased (good) HDL cholesterol. Recent studies have also shown that regular consumption of chocolate was consistently associated with a reduced body mass index (BMI), compared with occasional consumption.

So what are you waiting for? Whip yourself up this delicious treat to stay full, trim and healthy through Easter and beyond!

Born in South Africa and raised in London, Dr Michelle Storfer qualified as a medical doctor from the prestigious UCL and also completed a BSc degree in Nutrition at King’s College London. She has her own independent nutrition practice called The Food Effect, blogging at www.thefoodeffect.co.uk Follow Dr Michelle Storfer on Twitter @TheFoodEffectDR and Facebook www.facebook.com/foodeffect

NUTRITION

Optional toppings: • Blueberries • Dark chocolate chips • Sliced almonds • Shredded coconut • Chopped walnuts

Method: 1. Mix all ingredients together well in a mixing bowl until cocoa powder fully mixed in (with no lumps left) and a smooth pudding-like consistency is reached. Spoon into a serving bowl.

2. To make it more ‘fro-yo’ or ice-cream like, you can pop it into the freezer for 30 minutes before tucking in.

3. Top with: blueberries/dark chocolate chips/sliced almonds/ shredded coconut/chopped walnuts. Drizzle with additional agave if desired.

© cobraphotography / Shutterstock.com

Ingredients • 170g Greek yoghurt • 1tbsp Unsweetened cocoa powder • 1-2tbsp Agave syrup or Stevia • ¼ tsp Vanilla

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STRUGGLING TO FILL YOUR CLASSES? FREE TO JOIN No membership fees, no hidden costs

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NUTRITION

Combat cravings Simon Bandy, General Manager at Health Plus, offers his top tips on how to combat chocolate cravings and stay healthy whilst enjoying the Easter festivities

E

aster will soon be upon us – and with all of those Easter eggs and chocolate bunnies on the horizon, it’s a good idea to think about how to resist eating too much chocolate.

CHOOSE COCOA-RICH CHOCOLATE Dark chocolate contains a higher percentage of cocoa than other varieties, which is actually good for us in small amounts. Packed full of anti-oxidants, dark chocolate can help rid the body of free radicals and maintain healthy cholesterol and blood pressure levels.

ALL IN MODERATION Like most things in life chocolate is fine in moderation. If you end up with lots of Easter eggs, try to ration them out to a small piece each day. If you think this will be too challenging you could always pass some of them onto friends or a food bank.

Chocolate, like good deeds, is good for the soul.

EAT MINDFULLY This means thinking about your feelings whilst you eat a piece of chocolate. Try following these steps: • Before you pop a piece of your favourite chocolate in your mouth, smell it and enjoy the aroma • Take a bite, savour it and let it slowly melt on your tongue.

Relish how the flavour spreads around your mouth before swallowing it • If you want to, take another bite and repeat the above process • Keep doing this until your enjoyment fades, even just a little – then you’ve had enough TRY A FILLING SUPPLEMENT Konjac Fibre tablets are made from the Konjac plant, a natural source of Glucomannan which can help to promote a feeling of fullness.

It can also help with digestive and intestinal health, stimulating the growth of beneficial probiotic bacteria and maintaining blood

sugar levels.

SUBSTITUTE CHOCOLATE When the chocolate craving strikes, try to do or eat something else.

Distraction is a great tool when trying to cut down or quit, even if it’s calling a friend or going for a quick walk around the office. Choosing something different to eat can help to quell that need for a sugar fix, but be wary of what you substitute it for.

A handful of fruits or nuts, such as blueberries or hazelnuts, are a great, healthy alternative.

Health Plus was established over 20 years ago with a mission to promote optimum nutrition across the world. All supplements are made in the UK and most are free from yeast, wheat, lactose and sugar and therefore suitable for people who are intolerant to these ingredients.

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EAT FIT

Good morning For a fresh and fabulous start, the guys at Yeo Valley share their favourite morning yoghurt-based breakfasts

Natural Yogurt with Passion

Fruit, Clementine’s, Linseed

Granola and Chia Seeds

Serves 4 Ingredients: • For the yoghurt: • 450ml 0% Fat natural yogurt • 2 Clementines • 4 Passion fruits • 20g Chia seeds For the topping: • 100g Oats • 45g Mixed seeds – 15g each of linseeds, sunflower, flaked almonds • 20g Honey Method: 1. To make the topping mix the oats with the honey and seeds in a bowl, spread over a non-stick tray and bake in an oven at 180°C for 10-12 minutes. Once they are all nicely browned off remove and allow to cool.

2. Peel the clementines and pull apart the segments and then cut all of the passion fruits in half.

3. Remove the seeds from the passion fruit and place in a bowl until required. Cut the segments in half and place two thirds of them in to the bottom of the glass you are going to be serving in.

4. Spoon over the segments, one spoon full of the passion fruit seeds and a little of the granola.

Then add a generous pinch of the chia seeds.

5. Then add in a generous dollop of yogurt and repeat with the segments, passion fruit and granola. Add more yogurt.

6. Top off with the rest of the granola topping and then finish with a generous sprinkle of chia Seeds.

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EAT FIT

Greek Yogurt with Honey,

Mango and Bee Pollen

This recipe serves four people.

Ingredients: • Yeo Valley 0% fat Greek yogurt with honey • 1 Ripe mango • 10g Bee pollen • 75g Honey • 5g Mint leaves

KNOW

DID YOU

Method: 1. Peel the mango and remove the flesh from either side of the stone. Cut these two pieces into large style 'chips'.

2. Arrange on a nice serving dish that will be served at the table.

3. Spoon the yogurt over the mango and then drizzle over the fresh honey.

4. Sprinkle over the bee pollen.

5. Garnish the dish with finely cut mint leaves.

There are many reasons why you should grab a spoon and get stuck into a yoghurty snack. Not only can the amino acids in yoghurt help you to burn fat but this dairy treat can also get you on track to recover faster after a workout, as well as keep the sniffles at bay. A probiotic source, yoghurt can strengthen your immune system as well as regulate your digestion, even helping to prevent high blood pressure. Overloaded with vitamins, yoghurt also contains potassium, zinc and phosphorous to name a few, not forgetting B12, which helps to maintain your red blood cells and assists your nervous system. All the more reason to have a go at these delicious recipes!

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EAT FIT

Protein Blissful Baobab Plant Protein Shake Brown Rice Protein Happy Happy Hemp and

BENEFITS

HEALTH

Ingredients: • 3tbsp That Protein’s Happy Happy Hemp Protein with Baobab • 250ml Coconut milk • ½ Banana • 1tbsp Lime juice

• •

1-2 tbsp Agave 2 ice cubes

Method: 1. Put all ingredients into blender whizz together and serve.

This shake is high in protein, fibre and vitamin C making it particularly good for natural energy. Baobab has more vitamin C than oranges and more iron than red meat. Vitamin C has been proven to reduce tiredness and fatigue, as well as contribute to normal immune function and normal energy-yielding metabolism.

The proteins in the shake build and maintain muscles.

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Raw Cacao Bites Ingredients: • 3tbsp That Protein’s Blissful Brown Rice and Raw Cacao • 1 cup Oats (average size) • 1tbsp Unsalted chopped nuts • 1tbsp Raisins • 2tbsp Lucy Bee Organic Coconut Oil • 2tsp Agave • Desiccated coconut for rolling

EAT FIT

power These delicious, filling chocolatey natural bites are high in protein and fibre with antioxidants from the raw cacao. They can be made in seconds and used for snacks throughout the day to avoid reaching for unhealthy options.

This recipe makes approximately 10 large bites, and they should be eaten within 24 hours.

Method: 1. Add all of the ingredients to a food processor and mix until smooth. Then, roll into balls/bites.

2. Roll the bites in the desiccated coconut (or chopped nuts).

3. Place in refrigerator for 5-10 mins.

4. Enjoy!

Hearty Breakfast shake HEALTH BENEFITS: This is a great high protein, fibre, and omega-3 option. Chia and pumpkin seeds are high in plant sterols and oat consumption is believed to lower bad cholesterol levels. The shake is high in protein and fibre which studies show keep you fuller for longer and so could help with weight management.

Cinnamon is added to help balance blood sugar levels.

Vegan protein specialist That Protein reveal three vegan recipes

Ingredients: • 250-300ml Coconut/almond/ rice milk • 2tbsp That Protein I Heart Pumpkin Seed Protein with Chia Seeds • ½ tbsp Rolled oats • ½ Banana • 1tsp Cinnamon • 1tsp Vanilla • 2tbsp Agave or honey Method: 1. Put all ingredients in blender and whisk until smooth. Sprinkle cinnamon on top.

Find out what else That Protein offer at www.thatprotein.com

@PTMAGAZINE 109

Join The GSN Fit Pro Rewards Team

JOIN THE GSN FIT PRO REWARDS TEAM AND YOU CAN BENEFIT FROM: •£10 commission for each new customer (when placing an order) •10% commission on first 60 days •4 FREE ostrich burgers for your clients* •10% off your own order

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EAT FIT

Healthy

It’s impo rtant to let the swee t potato cool complete ly, otherw ise, you will m elt the chocolat e chips

Sweet Potato Chocolate Chip

Cookies

American lifestyle blogger Melanie shows that treats don’t have to put your diet plan back Ingredients: • ½ cup oat flour (if you make your own, use 3/4 cup) • 1tsp cocoa powder • 1 1/4 tsp cinnamon • 1/2 tsp ginger • 1/4 tsp clove • 1/4 tsp allspice • 1tsp baking soda • 1tsp baking powder • 1tsp salt • 2 cups pureed sweet potatoes (about 2 medium sweet potatoes) • ½ cup natural nut butter (I used peanut butter) • 2 eggs • 3tbsp agave nectar (could also use honey or maple syrup)

Makes 24 cookies • •

1tsp vanilla 1 cup dark chocolate chips

Method: 1. Preheat the oven to 350 degrees.

2. Peel and dice the sweet potatoes.

3. Boil the sweet potatoes until fork tender (about 30 to 35 minutes).

4. Drain the sweet potatoes and then puree them. Let them cool completely.

5. Combine the oat flour, cocoa, spices, baking powder, baking soda and salt in a large bowl.

6. Add nut butter and mix well (I used a hand mixer).

7. Add eggs, agave nectar and vanilla. Mix well. Add the sweet potato and mix well. Stir in the

chocolate chips.

8. Line a large cookie sheet with parchment paper or use cooking spray. Drop dough by the spoonful on to the cookie sheet.

9. Bake for 15 to 17 minutes.

Melanie is a health and fitness enthusiast who has been blogging since July 2011 at Happy Being Healthy. See what other recipes the mum of five and running lover offers at www.happybeinghealthy.com

@PTMAGAZINE 111

EAT FIT

Protein baking

UK dietician Nichola Whitehead shares her delectable protein snacks for a muscle-repairing boost that’ll have you licking your lips

Vanilla and Blueberry Protein Energy Bars These energy bars are great for breakfast on the go, a snack between meals or pre or post workout. They are packed with super foods which will nourish you from the inside out. The topping of the bars is changeable and optional to suit your taste as well as adds a great texture.

If you slice the mixture into six then they will be 299 calories with 12g of protein. If you slice them into nine then they will be just 199 kcal and will provide 8g of protein. Thanks to the seeds these bars are high in healthy fats and thanks to the oats and fruit the bars provide slow releasing energy, keeping you fuelled for longer.

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Ingredients: • 180g rolled oats • 30g (1 scoop) vanilla whey protein • 120g pumpkin seeds • 2 medium bananas • 80g honey • 15ml melted coconut oil • 1tsp vanilla essence • ¼ tsp salt For the topping: • 70g nuts/seeds e.g. sunflower • 100g berries e.g. blueberries Method: 1. Pre-heat your oven to 175°C and add all the ingredients into a food processor (minus the

2.

3.

4.

5.

sunflower seeds and blueberries).

Once combined, pour the mixture into a silicone loaf tray or baking tray lined with baking paper (not greaseproof paper).

Level out top with the back of a wet spoon.

Bake for 10 minutes.

Remove from the oven, sprinkle on sunflower seeds and blueberries, pressing them into the base.

Bake for an extra 15 minutes before allowing to cool and slicing into bars. Wrap the bars in cling film or grease proof paper and store in the fridge for freshness.

EAT FIT

Chocolate and Raspberry

Protein Muffins These protein muffins are light and moist thanks to the yoghurt and apple sauce. They really do taste like ‘the real thing’ and help to satisfy those chocolate cravings! Protein helps us to feel fuller for longer and each delicious chocolate muffin provides 10g of protein in less than 130 calories. These muffins are a great pre or post workout snack to replenish energy and protein stores.

Ingredients: • 165g oat flour (ground oats) • 30g cocoa powder • 90g (3 scoops) chocolate whey protein • 1½ tsp baking powder • ½ tsp baking soda • 3 egg whites • 140g 0% greek yoghurt

• • •

250g no added sugar apple sauce 40g runny honey 1 medium banana, mashed

For the topping: • Raspberries Method: 1. Pre-heat your oven to 175°C before combining the dry ingredients in a bowl: oat flour, cocoa, protein, baking powder and baking soda.

2. Combine the wet ingredients into another bowl: egg whites, yoghurt, apple sauce, honey and banana.

3. Combine the wet and dry ingredients together.

4. Pour the mixture into greased muffin trays or into silicone

muffin trays (oats have a tendency to stick) about 1/2 to 3/4 full. Add a raspberry on top (push it down slightly into the muffin mixture).

5. Bake for 20 minutes and then allow to cool before enjoying immediately or storing in the fridge for later!

Nichola is a UK specialist registered dietician and award winning blogger, who has a passion for promoting easy to understand diet and nutrition tips. Read more of her articles and recipes at www.nicsnutrition.com

@PTMAGAZINE 113

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GYMPARTNER ACCESSORY CASE The insulating case holds your phone and your keys and adheres to gym equipment with magnets. The stainless steel water bottle sterilises easily and won’t taint you favourite hydration, be it water or a change of flavour.

“I was working out in the gym one day when I dropped a weight on my smartphone. $500 later I said to myself there’s gotta be a better way to protect my valuables at the gym and keep them with me. So I decided to make something myself. Couple of prototypes later I had the GYMpartner accessory case.” - GYMpartner Inventor Graham Inglis

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EAT FIT

Chocolate

Brownies Absolute Nutrition show that clean eating doesn’t mean forgoing your Easter chocolate treat

Serves 12 Ingredients: • 1 large sweet potato • 20 dates • 100g cocoa powder • 120g butter • 2 eggs • 2tbsp ground almonds • 1tsp bicarbonate of soda

Serve with full fat Greek yogurt and a handful of berries - blueberries, raspberries, and strawberries are good. You could also add a thin layer of melted dark chocolate to the top or add some chopped nuts to the mix before cooking – I recommend walnuts or almonds.

Method: 1. Preheat oven to 180°C 2. Grate the sweet potato (use a food processor if you have one that can grate).

3. Blend all the ingredients in the food processor and place in a lined tin. Use a 10 x 7 x 1 inch tin.

4. Cook for 30 minutes.

Embrace clean eating with Absolute Nutrition, who aim to provide recipes for healthy wholefood meals and snacks. Nutrition tips, delicious recipes and advice are all available via their Facebook page at www.facebook.com/absolutenutritionfood

@PTMAGAZINE 115

Vegetarian pregnancy-friendly meals

EAT FIT

The experts at FittaMamma share veggie suitable recipes for mums-to-be

Supporting active mums-to-be, FittaMamma provide a whole host of advice including nutrition and recipes, exercise do’s and don’ts as well as a community platform for pregnant women on the go.

Take a look at www.fittamamma.com for more pregnancy recipe inspiration and tips.

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Nut Loaf

This looks impressive but is surprisingly easy and meat free.

Unsurprisingly, it includes lots of nuts – which are a valuable source of protein and essential fats, especially if you are following a vegetarian pregnancy diet. Why are nuts good for pregnant women? Almonds are packed with calcium and vitamin E; brazils are a good source of selenium to boost your immunity; cashews contribute a good level of protein and minerals including iron and zinc; walnuts are rich in omega-3.

Serves four to six as a main meal, accompanied with vegetables or salad.

Ingredients: • 1 onion, finely chopped • 150g mushrooms • 1-2 cloves of garlic, crushed • Splash of olive oil • 225g mixed nuts (you can buy bags of broken mixed nuts in health food stores that are ideal for this recipe) • 100g wholemeal bread • 300ml vegetable stock • Handful flat leaf parsley chopped

•

•

1tsp dried mixed herbs to taste (use your favourite – thyme and oregano work well) 500g block of ready to use puff pastry

Method: 1. Preheat oven to 180°C 2. Soften the onions, garlic and mushrooms in the olive oil over a medium heat.

3. Blitz the nuts and the bread in a food processor until fine and mix well with onion and mushrooms.

4. Heat the stock to boiling point and add to the mixture, along with the chopped herbs.

5. Mix well and allow to cool whilst you roll out the pastry. The mixture should be quite soft.

6. Roll out the pastry and use to line loaf tin, reserving sufficient pastry to use as a lid.

7. Pack the nut mixture into the tin and top with the lid, sealing the edges with milk.

8. Cook in the oven until the pastry is golden brown and the mixture cooked through. This will take about 45 minutes.

EAT FIT

Spinach Pancakes Our scrummy stuffed pancakes are made with spinach (packed with iron, essential for healthy pregnancy nutrition) and filled with a choice of mushrooms or red pepper and tomato sauce. Serve with salad for supper or lunch.

Ingredients: For the pancake mix: • 250g flour • 2 eggs • 1 pt milk • 250g spinach • Pinch of salt and freshly ground black pepper • Splash of sunflower oil For the mushroom filling: • 2 shallots, finely chopped • 250g mushrooms, roughly chopped • 1-2 cloves garlic, crushed • Knob of butter • Generous dollop of crème fraiche • 200g feta cheese (make sure it’s made from pasteurised milk) • Salt and pepper to taste

For the red pepper and tomato sauce: • 1 large onion, finely chopped • 1 red pepper, chopped • 1 yellow pepper, chopped • 2 cloves garlic, crushed • 400g tin tomatoes • ½ tsp mixed Italian herbs • Splash of olive oil Method: Pancakes: 1. Sift the flour into a large bowl and beat eggs lightly. Make a well in the centre of the flour and add the eggs. Gradually whisk the flour into the eggs, pouring in the milk as the mixture thickens and continuing to whisk until all the flour and milk is incorporated and you have a smooth, creamy batter with no lumps.

2. Chop the spinach, add to the batter and blend. Use a hand blender or pour the mixture into a smoothie maker. The end result should be a smooth, beautiful green batter. Leaving the batter to stand will only improve it if you want to prepare ahead!

3. Fry the pancakes in a little oil,

turning (or tossing!) to cook on both sides. Keep them warm, ready to add the fillings.

4. Either serve immediately or line the filled pancakes up in an oven proof dish and sprinkle with grated cheese. Pop into the oven for 10-15 minutes until the cheese melts and the pancakes and fillings are heated through.

Mushroom filling: Sauté the onions and garlic in the butter over a gentle heat until the onions are transparent. Add the mushrooms and stir for a few minutes until softened. Add the crème fraiche, stir and bubble until slightly thickened and all the flavours have amalgamated. Crumble in the feta and warm through gently so it still retains some lumps.

Red pepper and tomato sauce: Sauté the chopped onions, peppers and garlic in the oil over a gentle heat until soft. Add the tomatoes and herbs and simmer gently until the sauce thickens and the flavours melt – about 20 minutes. Add salt and pepper to taste.

@PTMAGAZINE 117

10 OF THE BEST

of the HEALTHY SWEET

best

TREATS

Who said you had to give up chocolate for Lent? Nutritionist Marie Felton leads the way with these top craving-busting snacks

DARK CHOCOLATE DARK DIPPED BANANAS CHOCOLATE YOGHURT

FRUIT DROPS Loaded with vitamins C and K, folate and phytonutrients that work as powerful antioxidants, these juicy bites slow down the ageing process.

Yoghurt with its power boosting protein and bone building calcium, coupled with vitamin D and other minerals from the fruit provides you with a fat loss power couple that can curb any craving and help in weight management.

118 WWW.PTMAGAZINE.CO.UK

which is converted into serotonin in the brain which elevates your mood and makes you feel happier.

A fun twist on pizza.

Letting kids arrange healthy fruits on top will get them involved and only encourage them to eat healthy â&#x20AC;&#x201C; perfect for a quick healthy breakfast or dessert.

FRUIT PIZZAS

DIPPED STRAWBERRIES

Bananas release a mood regulatory substance, called tryptophan,

YOGURT CUPS

10 OF THE BEST

CHOCOLATE

AND PEANUT BUTTER FUDGE

Peanut butter lovers will cry with joy!

Super soft, super chewy, super yummy!

Combine the decadence of rich dark chocolate with the smooth nuttiness of of your favourite nut butter. Gluten free, high fibre, no bake and high protein. What more could your sugar demon ask for?

HOMEMADE PROTEIN BARS

HOMEMADE

Probiotics in Greek yogurt help regulate digestion and strengthen the immune system. I like to fill mine with my favourite immune boosting fruits.

SMOOTHIE LOLLIES It’s a great way to use any left over or overripe fruits up and a perfect way to sneak in a few extra fruits and veggies. Also a perfect way to help get your kids to eat their five a day.

I love the convenience of protein bars. They’re easy to pack in a handbag, rucksack, gym bag and are an easy way to get some extra affordable clean protein in to your diet. That’s no bake and no nasties.

CHERRY AND ALMOND

PROTEIN BALLS POPCORN BALLS

These are the perfect, low fat, low sugar and salt, high fibre guilt-free snack. Top tip – cook in coconut oil for a source of healthy fats. You can keep in a sealed bag for up to a week.

These gorgeous little power balls make for a very tasty, nutritionally balanced, post workout snack, providing complete protein, healthy fats and long lasting carbs.

Marie Felton is a nutritionist, fitness trainer, writer and top UK food blogger. Find out more at www.nakednut35.blog.co.uk

@PTMAGAZINE 119

WHAT KATIE TRIED NEXT

Power Plate Editor Katie Garner feels the vibrations with her first power plate session

H

aving eyed up the Power Plate machines in my local gym numerous times, yet always being unsure of what exactly to do with them, I was super excited when the team at PowerVibe Fitness Studio, in west London, offered me a one-to-one half hour session, to show me the ropes of this popular exercise tool.

Rather imposing looking lined up against the wall, the panel full of buttons, it can be tricky knowing where to start and how Power Plates can help your clientâ&#x20AC;&#x2122;s work out.

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OUT M OR E

AT

Having decent levels of fitness, Ben had prepared a nice mix of exercises for me to demonstrate the wide variety that the Power Plate could

w

w

My session was with Ben who has been a trainer at PowerVibe since 2012, although he has been working within the industry for six years previously. Not having used the Power Plates before and even being vaguely skeptical of the machines, having them at the focus of the PowerVibe business really opened his eyes to their benefits. He explains to me how time efficient they are, achieving the same results in 30 minutes that you could expect from a 60 minute workout, proving especially beneficial for clients who strive for weight loss, wish to tackle cellulite or aim to improve circulation. As I am sumo sqautting on the Power Plate, Ben informs me that the vibrations help engage the deeper muscle fibres to work them harder.

FIND

offer. Using interval style bursts, he set the time on the Power Plate so it would vibrate for a set time before turning off, and to start it again, you simply had to push the start button.

There are four different levels of vibrations, and since this was my first go, Ben took it easy on me and

w. po wervibe.co.uk

opted for the lowest level so I could get a feel for using the plates. We started with some simple warm up exercises, utilising squats and lunges to get my heart rate going. Ben then dug out a resistance band which was tied to form a circle â&#x20AC;&#x201C; I placed this above my knees to perform some

WHAT KATIE TRIED NEXT

abduction and adduction exercises to really hit my inner thighs, using a mix of slower, controlled big movements, and smaller, faster pulsing moves.

As well as simply standing on the Power Plate, for example during squatting, or having one foot on the plate, such as during lunges, Ben also showed me exercises where I was on all fours on the plate, the resistance band still encompassing my legs as I lifted my leg to the side.

He included progressions in almost all of the exercises, so we would do the full movement for one set, then the exercise to the halfway point for a set, and then I would hold the movement in extension for a set. We did this with both leg and arm work, and I confess I could really feel my muscles working here!

Once we were done with the resistance band Ben grabbed some dumbbells for me to use and we began to hit some tricep work,

performing tricep extensions when in a lunge position, one foot on the plate, as well single arm rows with the plate acting like a bench, using the same progression method that Ben employed previously. As well as this resistance work, Ben showed me that the Power Plate could also be used for cardio too, making me do dreaded burpees, mountain climbers and plank tick tocks with my hands resting on the plate and my feet striving to get as near to the plate as I could get them whilst keeping my heels down. He also had me jumping over the plate, with one foot on and one foot off, springing up on to the plate to take the opposite foot off, working horizontally across the plate, building up speed. Interestingly, I really noted the difference between holding on to the handrail by the monitor and when I let go. It's much harder to maintain balance than I expected and definitely engages your fixator muscles more. Setting up a step in front of the plate, I could even do a plank with my knees resting on the vibrating plate.

could clearly see he was a convert to using them as he had seen first hand the results they can bring. He even said that if there was one bit of equipment he wished he could take to every session, it would be the Power Plate.

It took me a little while to get used to the sensation of the vibrations, but I have to say, you can feel the exercises working your muscles and exercises that I probably could have performed easily off the plate were instantly made harder. I definitely feel inspired to hit the Power Plates in my local gym now, especially as you can use so much kit with it and the workout is much more expansive than I was expecting. I really enjoyed the session, and would love to try out an hour long one!

Ben also did the cool down on the Power Plate, using it as a seat as I stretched out my inner and outer thighs and also standing, to release the muscles in my chest with a classic 'Titanic' style pose. Ben's enthusiasm for the Power Plate was absolutely infectious and I

WHAT ARE THE BENEFITS OF POWER PLATE? PowerVibe has been in business for seven years now, the Power Plate the main focus of their business model. Run by Abbi and Ronnie, they tell me they have a real mix of clients – not just exercisers wanting to lose weight, but people who have had hip or knee replacements, as well as the elderly, with Ronnie telling me one of her clients is a grand 80 years old. Clearly appealing to and catering for a wide range of clients, the benefits of Power Plates are numerous.

• • • • •

• •

Increases metabolism and intensifies fat burning Combats cellulite by breaking down fat cells Improves flexibility Raises fitness levels Activates circulation – muscles will pump blood into blood vessels up to 50 times per second Better coordination Helps to reduce body pain, for example, tight muscles and arthritis

@PTMAGAZINE 121

PT QUOTES

DO YOU PREFER WORKING WITH A GYM, OR BEING FREELANCE?

There are so many options for a working PT – we ask which ones you guys lean towards THEY ARE TWO DIFFERENT ANIMALS AND BOTH WORK EQUALLY AS WELL DEPENDING ON THE TYPE OF TRAINER YOU ARE. WORKING WITH A GYM GIVES YOU LESS FLEXIBILITY WITH YOUR EARNINGS AND HOURS BUT DOES GIVE YOU STABILITY WITH YOUR INCOME, PAID HOLIDAY AND BEING PART OF A TEAM IS ALWAYS SO MUCH FUN. WORKING FREELANCE GIVES YOU FULL CONTROL OVER YOUR DIARY AND ULTIMATE FREEDOM. WHEN BUSINESS IS GOOD LIFE IS GREAT BUT WHEN CLIENTS DISAPPEAR, THE BUCK STOPS WITH YOU TO GO OUT THERE MARKET AND SELL YOURSELF TO BRING IN NEW BUSINESS. THIS IS WHERE MOST PTS FALL SHORT, AS THEY ARE NOT NATURAL SALES MEN OR WOMEN AND IT CAN BE LONELY AT TIMES. I’M LUCKY ENOUGH TO BE IN THE POSITION TO BE PART OF A GREAT TEAM, IN AN AWESOME STUDIO AND THRIVING FITNESS BUSINESS WITH A FEW OF MY OWN FREELANCE CLIENTS – THIS GIVES ME THE BEST OF BOTH WORLDS.’ Adam Stansbury, Personal Trainer and Nutrition Coach Personally for me, freelance.

I enjoy the freedom it allows me to be committed only to my business and my clients rather than tied to a gym or chain. If I wish to travel for example, which I often do, I have the flexibility to work at different gyms or do one off sessions for people I know in other areas of the UK. I like to operate under my own brand rather than fall under the brand of the gym. Personal training is only a part of my career so flexibility is important. If you chose this option you need to be very good at personal branding and promotion.’

Jessica Bennett, Strength and Conditioning Coach and Functional Training Expert

Sponsored by Discovery Learning (www.discovery.uk.com)

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OUR FACEBOOK FANS SAY...

75% freelance, 25% gym – I love the freedom and flexibility but need the gym connection to keep my first aid certificate up to date. I can borrow any kit for outdoor training, get any up to date tuition on equipment and also somewhere to go and train myself for free. Lastly I get some holiday pay when I’m away.’

Andy Henson Both, because you can also learn from your colleagues and can then take that away when freelancing.’

Nadia Al-Bazaz Freelance for sure. More interesting, exciting, varied and flexible.’

Niamh Buckley

Being freelance gives people the freedom to have full control over every aspect of their PT business. This suits action takers who know what they want and how to go about getting it.

Others may benefit from working for a company to get established and understand the industry before going it alone.’

Ronny Terry, Owner and Director of SWITCH FIT UK

Both for me. I can fit it around my massage work, firefighter and community responder work.’

Martin Candler Gym/studio/functional space.’

Darius Ashtari Most definitely freelance; there are hundreds of reasons, most noticeably the freedom.’

Michael Frederick Yuill Freelance everyday!’

Andy Coyne Both!’

Jill McIntyre

BECOMING A PT

What your qualifications say about you Baffled by the difference between Level 2 and Level 3? Katie Garner gets to grip with qualifications rget Don’t fo out my to check ry at online dia o.uk/ agazine.c www.ptm oming-a-pt /bec category

S

ince embarking on Discovery Learning's Level 2 Gym Instructor programme, needless to say, I've learnt a lot. It has been a real eye opener, not only regarding the physical knowledge of understanding the body, how it works and how to exercise it efficiently, but also about the process of actually working within the industry and what is required of you. Qualifications are vital for maintaining the standards of the sector, but they can seem like a minefield if you are perusing them for the first time. I caught up with Discovery Learning's Marketing Manager Amy Rodger to talk through the different qualifications.

What should people look out for when searching for training courses?

'Make sure the course you are looking at is a recognised and accredited qualification. Make sure it has REPs points attached to it and has a reputable awarding body such as CYQ.'

which qualifications are essential for working within the fitness industry?

'The minimum you should aim for

is a Level 2 Fitness qualification (Gym instructor or Aerobics instructor). Level 2 qualifications are the entry level in to fitness and from here you can work your way up the fitness ladder. The only other essential would be to have your first aid qualification which needs to be renewed every two to three years generally. Insurance is also a must but you can sometimes be covered by work insurance.'

What qualifications are a nice 'added extra' which could prove helpful?

'Anything that can make you more diverse in the industry and allow you to create extra revenue and opportunities for yourself is going to be a bonus. CPD (continued professional development) courses, usually one to two days, are a great way to do this. You need to be Level 2 qualified first but you can do courses in a variety of areas and if you choose wisely you can make yourself very appealing to a club when it comes to job opportunities.

For example, indoor cycling/spinning instructor, suspension training instructor, circuit instructor, all

allow you to run classes for the club that people enjoy going to.'

Should students book numerous courses, or do one at a time?

'Booking courses together will save money for sure, but we recommend only completing one course at a time. Some courses have substantial pre-course reading and being able to focus is important to understanding the course and finishing it. Our courses are flexible and if you decide to take a break in between each course to get your head around the subject that’s fine, but at the same time if you wanted to complete each one as quickly as possible we can support you here too.'

How important is it to get your qualifications to work within the fitness industry?

'Crucial. If you aren’t qualified, you can’t get insurance or join the REPs register. You might hurt someone if you train them as you don’t really understand the field you are working in and will be liable if someone is injured during a training session with you. All employers will want to see your training certificates.'

@PTMAGAZINE 123

EVENT

FIBO 2015 set to be largest fitness

trade show in the world

German trade show expected to grow by 96% for 2015 exhibit

F

itness professionals from across the globe are set to gather this April in Cologne, Germany for the sector's largest trade show in the world, FIBO. Running between the 9th and 12th April, leading industry forces such as Amer Sports, Precor, gym 80, Johnson Health Tec, Life Fitness, MoveToLive and Technogym will all be exhibiting in Halls 6 and 7 of the prestigious Cologne Exhibition Centre for this fitness focused weekend.

With preparations well underway, FIBO is expected to grow by a

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further 3000m² for this years event, which will be separated into three key segments: FIBO Expert, FIBO Passion and FIBO POWER. Personal trainers and industry workers will be able to collect information on various specialisms within the FIBO Expert section, with exhibitors covering a range of topics including training equipment, corporate fitness, wellness and beauty, sports nutrition, group fitness, functional fitness and trading, providing fantastic networking and business opportunities.

Fitness enthusiasts, on the other

hand, will love milling around the FIBO Passion area, where they can meet like-minded people, get specialist advice or even join in with various sporting activities happening throughout the event.

With the shopping segment strengthened, saving pennies for a rainy day won't be needed as attendees can grab event discounts on new trends as well as find bargains on offer from major sporting brands.

Getting excited? We'll see you there! Find more details on the event at www.fibo.de

messegelände köln | exhibition centre cologne

Join global fitness at fibo: 9 – 12 aPril 2015

trade visitor tickets online and at the cash desk on-site the leading international trade show for fitness, wellness & health

Organised by

www.fıbo.de

“I love Rehband knee sleeves. Extra support, power and comfort, the best I’ve tried.”

Rich Froning Jr, CrossFit Games Winner 2011-2014

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10 MINUTES WITH

Steve

For mor e info abo ut Total Swimm ing, visit www.to talswim ming.co.u k

Parry

Olympic bronze medal winner reveals all about his success and current business, Total Swimming What was it like competing in the Olympics?

'Competing in two Olympic Games, Sydney in 2000 and Athens in 2004, was definitely the pinnacle of my career. The first thought which comes to memory was when my first batch of Team GB kit arrived at my front door; it really hit home about all the sacrifices I had made throughout my career to get to that level of performance. It was great to beat Michael Phelps in the semi-final!'

You swam two distances – the 100m and 200m – which was your favourite and why?

'Despite my best achievements coming over the 200m distance, I actually preferred competing in the 100m. The 200m butterfly is well known amongst swimmers to be one of the tougher events. The 100m was great as I was able to swim each race at almost 100% without having to think so much about pacing.'

Why did you decide to swim butterfly over the other strokes?

'I really believe that the stroke picks the swimmer when it comes to competing at an elite level.

Throughout my junior career I competed in freestyle, backstroke and butterfly, and my best results always came in the fly. Therefore, when it came to choosing which stroke to focus on my decision was easy.'

126 WWW.PTMAGAZINE.CO.UK

What was your training regime like?

What is your top tip for people looking to swim professionally?

'We were training six days a week, taking Sundays off for a rest day.

Each training day varied slightly but was typically made up of two or three pool trainings, weight lifting, plyometrics and cardio workouts. We would usually aim to cover 80km in the pool each week. During the day we put aside set times for eating in between our training sessions to ensure we had enough energy to train at full intensity.'

'A strong positive mental attitude is essential for any aspiring athlete, but particularly for swimmers.

Waking up every day for a 5:30am training session can seem a chore some days so aiming towards a long term goal is a great way of keeping focused.'

What exercises help improve swimming technique?

'The key to a successful swimming technique is ensuring you can maintain a strong core throughout the stroke, so developing a strong core foundation is key. Exercises such as weighted planks, sit-ups and hanging leg raises are great for developing the abdominals, obliques and lower back.'

What have you been up to since retiring from swimming?

'Since retiring from the sport in 2005 I have been involved in a number of different ventures, including commentary for BBC Sport. But the main focus has been on my swimming business, Total Swimming. Fellow GB swimmer, Adrian Turner and I set up the company in 2006 and our aim was to get more of the UK swimming.

We’ve been delivering programmes across the country including Pools 4 Schools and Make a Splash.'

PERSONAL

NEXT ISSUE

Donâ&#x20AC;&#x2122;t fo rget your us ual upd ates of insider industr y news, from ou advice r expert panel a as a wh s well ole host of delic recipes ious for you to get your tee th stuck in to

Also in our April issue:

REFLEX NUTRITION The sports supplement specialist shows how to support your diet

Gearing up for FIBO and Bodypower, we go crazy for protein products to help you bulk Tom Godwin reveals how you should price up your PT sessions Robert Sharpe brings a bodyweight Armageddon workout Master Trainer Richard Scrivener shares the secrets behind Tabata Kelly Reed-Banks explains why hot Pilates should be on your PT agenda @PTMAGAZINE 127

BUSINESS SERVICE DIRECTORY

TRAINING COURSES

TRAINING COURSES

TRAINING COURSES

The ICON TRAINING aquatic model is based on the needs of the employer, learner and industry and we are proud to be able to offer a unique, cost effective and high quality provision; take your chance to become a swimming teacher or coach with an award winning national training provider.

JeKaJo Dance is the latest High Intense Interval Training, dance-based fitness class with a Carnival vibe allowing you to burn up to 1000 calories per hour class. Receive 8 REPs points on successful completion of the course.

Course date: Sunday 26th April Location: London Price: £190

Discovery Learning provide recognised and accredited Fitness and Nutrition training courses. We offer full and part time and online courses to suit all needs. Payment options are available.

All courses are REPs recognised.

0844 800 22 80 courses@icon-training.com www.icon-training.com

CUSTOM BRANDED GYM DIARY

Encourage clients to keep track of their progress with a custom branded gym diary. Covers are re-designed to your specification, helping reinforce your business identity. An invaluable distraction free logging tool. Wire bound, durable & compact design. Space for 100 workouts and 4 progress pages.

01159 615412 sales@logitorloseit.net www.logitorloseit.net

01234 567890 www.jekajodance.co.uk

THE CLIENT CONNECTION

A premium service for personal trainers and their clients. We offer an easy and effective piece of software that will enable personal trainers to take charge, look after and control their training business on a daily basis.

Our services include:

- Client Profiles - Client Performance Tracking

- Invoicing - Calendar - Programme Design

info@ptnotebook.co.uk www.ptnotebook.co.uk

0208 543 1017 info@discovery.uk.com www.discovery.uk.com

OWN LABEL PRODUCTS

Supplement Factory is a brand new GMP approved manufacturing plant capable of tailoring and manufacturing quality supplements to suit requirements and budgets.

An innovative NPD team, award winning design team and outstanding customer service will work with you to ensure your products make the impact you want.

0845 519 6010 ollie@forzaindustries.com www.supplementfactoryuk.com

THE SUPPLEMENT COURSE

REFERRAL PROGRAMMES

ADVERTISING OPPORTUNITY

Explore the role of supplements within the fitness industry with this one day seminar by Reflex Nutrition, led by industry expert Mark Gilbert Bsc. Based in Brighton, the session will highlight the general principles of supplements and how to select supplements for your training goals.

Event costs £65, and each guest will receive a goody bag worth £125.

At New Level our product collection includes treadmills, cross trainers, bikes, rowers and strength equipment.

We operate a referral programme with a generous commission structure that is designed to help PTs supplement their incomes while giving clients access to high quality fitness equipment between sessions.

Marketing a brand is more than just advertising. It’s creating a story, creating desire for the buyer to purchase your products/services and the benefits this can give the end users.

For more information on how Personal Trainer can assist you in your marketing campaigns, please contact the sales office below.

01273 303817 ext. 1005 Julian.wright@reflex-nutrition.com www.reflex-nutrition.com

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01782 593533 info@new-level.co.uk www.new-level.co.uk

01473 356586 yasmine@ptmagazine.co.uk www.ptmagazine.co.uk