2 EXCLUSIVE INTERVIEWS
3 UNIQUE RECIPES
us s s rio ne se t fit ou ab
6 NEW WORKOUTS
PERSONAL TRAINER |
bulge Use interval training to banish the holiday bloat
WAYS TO FITNESS
FORGET THE 12 DAYS OF CHRISTMAS, THIS GUIDE IS ALL YOU NEED THIS FESTIVE SEASON
ARE MEAL PREP DELIVERY SERVICES WORTH IT?
CHRISTMAS GIFT GUIDE What to buy for every type of fitness fanatic
serious about fitness
MARIO FALCONE AND THE REST OF THE GRILLA FITNESS TEAM TALK ABOUT THE PRODUCTS THAT HAVE HELPED TRANSFORM SOME OF THEIR CLIENTS
YEAR AS A
What to expect in your first 12 months in the industry
THE ‘GREEN’ GYM
The benefits of working out outside in winter
WRITTEN BY PERSONAL TRAINERS FOR YOU
DEC 2016 £3.99
SIMPLIFYING YOUR SUPPER
Ed Howes is a senior Physiotherapist for the NHS and privately. Ed works in accident and emergency treating acute conditions and was the lead Physio for one of the largest youth rugby clubs.
Personal Trainer Ben Rawlings has worked in the industry for 6 years, helping many individuals ranging from those who want to improve aesthetically to those wanting to manage chronic conditions.
Matt is a Personal Trainer based in Huddersfield, West Yorkshire and is passionate about helping others to get more active. Matt also works online and provides online training services to clients throughout the UK.
Eleanor is a newly qualified PT; driven by her love of all kinds of physical activity, she trains clients to exercise for their mental wellbeing as well as for their waistlines.
The ‘Guerilla Coach’ is a transformation specialist, author of ‘Transform Your Body: 12 Weeks To A New You’, and helps clients completely change their attitude towards food and exercise.
Pollyanna Hale is a Personal Trainer and Weight Loss Coach at thefitmumformula.com, a time efficient online resource for women to get in shape from home.
Founder of Mummy and Me Club, Leana has three successful fitness related businesses to date, and her latest venture is in an online format to fit in with family life.
AND WELCOME TO OUR DECEMBER ISSUE!
ecember? Really? Is it that time of year already? As lovely as the festive season is; seeing friends and family, present shopping, indulging in foods that only appear once a year and cosy nights in front of your favourite Christmas films, Christmas really can play havoc with your usual routine. This year, we’ve done our best to help keep you on track. Need some Christmas gift inspiration for a family member or two? Our Christmas gift guide has the perfect present for EVERY type of fitness fanatic to make your searching so much easier (page 12). You may say that Christmas won’t affect the hard work you’ve put in this year or your usual sky-high motivation, but the chances are it probably will. And that’s okay. You’re allowed to loosen the reigns on your workouts and indulge with your diet a little, just as long as you don’t end up having too much of a good thing! This month, we discuss the importance of tracking your fitness during the holiday season (page 20) and also taste test one of our favourite meal prep companies (page 42) to ensure you’ve got all of the tools possible to keep you working towards your fitness goals. Need a quick workout that you can squeeze in between family obligations? We’ve got you covered. Our beat the bulge interval workout (page 57) is short and sweet, yet still guaranteed to get your heart rate racing. Personal trainers, are you worried about your clients progress over the next few weeks? Fear not, we tell you why you should let your weight loss clients eat those beloved mince pies (page 74). So go sit back, put your feet up and read the issue (and indulge in a Christmas treat or two whilst you’re at it!)
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ISSUE FITNESS FOCUS
8 FITNESS FOCUS NEWS
The latest news and updates from the world of fitness
How to prevent a pain in the bum
12 CHRISTMAS GIFT GUIDE
The perfect present for every fitness fanatic
16 MARIO FALCONE Mario and the Grilla Fitness team talk about their incredible client transformations
20 TRACKING OVER
THE FESTIVE SEASON
How important is keeping track of your training?
24 TOM KEMP
Farm Fitness founder discusses his habits in the lead up to Christmas
34 12 WAYS TO FITNESS
Keep up the hard work with our take on the 12 days of Christmas
54 PARTNER HIIT Grab a friend or family member and workout together with the Townsend Twins
SUBSCRI BE! Head to page 53!
57 BEAT THE BULGE Work off those Christmas treats with intervals
63 THE GREEN GYM
The reasons you should be working out outside, even in the winter
64 THE COMPLEX
Using one piece of equipment to work multiple muscles
37 FOOD FOCUS
The marmite of the vegetable world; Brussels sprouts
38 RAMP UP MY SHAKE
71 WHATâ€™S YOUR STORY?
Our fresh and festive shakes with a Christmas twist
Share your story to make you a better trainer
42 TAKING THE FUSS
72 ONE YEAR IN
OUT OF FOOD
Are meal prep delivery services as convenient, nutritious and tasty as they say?
50 STARTERS, MAINS
Your Christmas dinner, sorted!
Are you aware of what to expect in your first year as a PT?
Why you should let your weight loss clients eat mince pies this Christmas
Is your nutritional advise suitable for clients with families to feed?
FIND OUT ALL YOUR FITNESS RELATED NEWS AND UPDATES HERE. HAVE SOMETHING TO SAY? EMAIL INFO@PTMAGAZINE.CO.UK
PT Playlist This month we’ve put together the ultimate hits workout playlist
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THE LATEST INNOVATION IN FITNESS DRINKS WOW PROTEIN is a pioneering new sugar-free, gluten-free and fat-free functional water set to take the fitness market by storm. This innovative protein water provides an easy and convenient way to both add protein into your diet and to refuel the body, without consuming any extra sugar or carbs. Priding themselves on their simple, yet effective approach to protein consumption, WOW PROTEIN have made it even easier to get your daily
GET YOUR HIGH5 HIT
recommended amount! Easily accessible to anyone and everyone on the go, these handy drinks come in both bottle and sachet form. There’s no need to worry about measurements or quantities though; each sachet contains the exact 20g protein portion required to fuel your post workout routine. As well as this, 4.1mg of BCAAs are included, to help reduce muscle soreness and support muscle growth, whilst the tasty water also Packed with flavour and nutritious goodness for an energising boost, HIGH5’s Protein Hit is the snack for your busy lifestyle. Lovingly moulded with the highest quality ingredients, Protein Hit provides you with a balanced mix of protein, fats and carbohydrates ensuring you can stay switched on, even when you’re running on empty. The brand new addition to HIGH5’s healthy snack range is available in three indulgent gluten free flavours; Cacao &
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Naughty Boy ft. Beyonce ‘Runnin (Lose It All)’ Calvin Harris x Disciples – ‘How Deep Is Your Love’ Major Lazer ft. MO & DJ Snake – ‘Lean On’ Example – ‘Changed the Way You Kiss Me’ Daft Punk – ‘Get Lucky’ Icona Pop – ‘I Love It’ Martin Garrix – ‘Animals’ R.City ft. Adam Levine – ‘Locked Away’
contains a variety of essential vitamins including B6, C and D. WOW PROTEIN has also mastered the ground breaking technology of ‘BlastCaps’. Delivering the ingredients to the water at the time of consumption, these blast caps ensure the protein is at its most effective and powerful when it is required. Get your own in either Summer Fruits or Tropical flavour now for only £2.49 for 500ml. Orange, Peanut & Caramel and Coconut, Lemon & Raspberry. Already a hit with their community of world-class athletes (with Olympic Cyclist Emma Johansson claiming Coconut, Lemon & Raspberry as her favourite), these healthy snacks have no artificial colours, preservatives or sweeteners. Bridging the gap between a sports and an everyday health food product, the three great tasting Protein Hit flavours are suitable for the whole family.
LUKE CAMPBELL MBE FRONTS NEW PHD NUTRITION RANGE Leading sports nutrition brand PhD Nutrition has launched of a new range of natural performance products fronted by London 2012 Olympic gold medal winning boxer Luke Campbell MBE. A prime example of an athlete who is committed to training hard, eating well and using the benefits of supplements to boost his performance, Luke said, ‘I am a firm believer in eating clean and training hard to get results. It’s a combination of committed training, a healthy diet and PhD that gives me that extra 15% in my performance. The new Natural range offers athletes from all sporting disciplines the opportunity to incorporate natural products into their regimes’.
EVENTS Fill your diary with these fitness focused events
The new range offers a natural alternative for people who are committed to achieving peak performance as part of their training; perfect for those who don’t necessarily want to build muscle, but who want to improve their sports performance, recover faster, look better and tone up in a healthy way. The new range contains five products; Performance Greens - a natural blend of plant proteins and fruit extracts, Protein Superfood - a high protein superfood blend containing over 14g of protein per 25g serving, Natural Whey - a grass-fed whey protein with 18g of protein per 25g serving and finally a Protein Superfood Smoothie and Protein Supergrains Bar, for on the go fuelling pre- or post-workout.
Olympic Weightlifting Trainer Course DATE: Sat 10th – Sun 11th December 2016 VENUE: University of Hertfordshire, Hatfield COST: £200 MORE INFO: hertssportsvillage.co.uk
Want to improve your CV? Want to improve your own knowledge of strength training and be a better coach? Learn the Snatch, Clean & Jerk and Squat, as well as assistance lifts, in order to improve upon speed, power, flexibility and strength for either yourself or your clients. Previously working with a wide range of athletes in a multitude of sports, from grass root development to world-class performers (including Arsenal Ladies, England Squash and England Golf), Performance Hertfordshire are UKSCA accredited strength and conditioning professionals who, therefore are invaluable for this type of CPD.
Nonsuch Park Santa Dash 2016 DATE: Sun 11th December 2016 VENUE: Nonsuch Park, Cheam COST: £15 MORE INFO: straphaels.org.uk
Don your Santa suit for this fun, festive event aimed at the whole family. With two distances, St. Raphael’s Hospices’ usual 1.2km route and their new, longer, 5km route, participants can run, jog, walk or ride their chosen path. With no entry restrictions and due to the fact this event is not a race, adults and children of all ages and abilities are encouraged to join in. Those entering are asked to raise as much money as they can towards the vital work of the hospice; to help St Raphael’s to care for more people towards the end of life. Grab your Santa suit and have a fun, family day out.
DO YOU HAVE WHAT IT TAKES TO BECOME A SUNDRIED AMBASSADOR? Sundried is a new premium ethical active wear brand inspired by triathlon and being more active. After successful funding, Sundried will launch two new collections in 2017, focusing on both triathlon and functional fitness and each capsule collection will offer stylish and functional designs. With their target audience being personal trainers, Sundried prize themselves on being ‘For Personal Trainers, by Personal Trainers’, with all of their staff being Level 3 Register of Exercise Professionals Personal Trainers. With this, they know the challenges demanded of active wear and bring this to their products. As one of Sundried’s affiliated personal trainers you could earn commission, gain support to build the online marketing of your business and share in Sundried’s success. If you are a passionate, dedicated Personal Trainer looking to become part of a brand who will support you and provide you with the opportunity for you to earn extra income, get in touch via sundried.com now.
Yoga In The Walkways DATE: Wed 21st December 2016 VENUE: Tower Bridge Exhibition, London COST: £25 MORE INFO: towerbridge.org.uk Enjoy a unique London experience with an exclusive sunrise yoga class in the high-level walkways of Tower Bridge, 42 metres above the River Thames. Taking place on a monthly basis since August, Yoga In The Walkways has become a huge hit, and continues into December with London-based yoga teacher Billie Woodcraft. Designed to revitalise and inject energy into Londoners, with spectacular river views from inside the most famous bridge in the world, these classes will have you striking the perfect downward facing dog through energetic vinyasa-flow, that will help you kick-start the working day. Be a daring yogi, and position yourself on the glass floor for a suspended view of road and pedestrian life below.
Butt wink A pain in the bum or innocent bystander?
‘Tis the season to be jolly and squat ‘BIG’, as the alpha-males up their calories and females redefine modern beauty. Squats by many are deemed the ultimate exercise focusing on lower limb strength, neuromuscular control, core stability and aesthetic gold. Squatting is a staple exercise for any gym goer but what is a good squat and does the infamous butt wink really mean the depth to your squat depth? Butt wink, or as us Physiotherapists call it posterior pelvic tilt, is when your pelvis rotates posteriorly and the lumbar spine goes in to flexion as you descend. This normally occurs when your knee joints pass parallel to your hips. Is it really an issue though? Yes and no. Bad form increases your chances of injury and will make your squat look a mess however it is essential you know the difference between a butt wink and a true neutral position.
It takes a keen eye and experience to spot the difference between the two. A posterior tilt of more then 15 degrees past neutral can define the butt wink motion.
SQUATS AND DEALING WITH
To deal with your butt wink you must first understand the two main theoretical causes: Structural and Muscle. Structural factors include the ‘Acetabular Anteversion angle’ and ‘Femoral Anteversion angle’ which may lead to Femoroacetabular Impingement (FAI) with deep squats. FAI can be described as a sharp, pinching pain in the front of the hip or groin when at the bottom of a deep squat. Long term irritation may lead to Labral tears and joint deformities. Muscle causes for pelvic tilt are normally due to imbalances; some structures being too tight, some being weak and some just switching off all together. Upgrade your squats from Barbie to Captain America and shield your body from injuries by following these steps:
Squat depth has always been a touchy subject for men that lift big and drop small. Interestingly though studies involving EMG’s have shown that squat depth does not correlate with quad activation. Movement is key and poor technique outweighs depth. Solution: Lower the weight and focus on technique, increasing the range periodically until you are satisfied - try this with multiple variations of the squat. If you are struggling with the technique, place a stick down your spine ensuring it’s in contact with your head, mid back and tail bone. Lower down slowly keeping all the three points in contact with the stick.
Tight muscles can cause a negative posterior pull on the pelvis causing your lumbar spine to flatten out as you descend. The key muscles that require good range of movement are the Hamstrings, Glutes, Gastrocnemius and Soleus.
Solution: Perform a lunge with a dumbbell under your front forefoot. Keep your back straight and drive your front knee four inches past your toes whilst keeping your heel on the floor. Hold for ten seconds repeating six times prior to squatting.
Fire up the deep hip stabilisers
The smaller muscles buried under your well earned Gluteus Maximus provide the main stabilisation in your hips. FAI is induced by excessive flexion, internal rotation and adduction of the hip. The deep hip stabilisers work by keeping your hips and knees parallel and providing dynamic stability. Are your knees falling inwards as you lower? Solution: Wrap a theraband around your knees and stand just over shoulder width apart with feet facing forward. Lower yourself down in to a deep squat pushing your knees outwards and keeping a neutral spine. Drive yourself up, squeezing your gluteal muscles for a powerful thrust forward at the top. You should feel a burn deep in your hips. Include this in your leg workout as a conditioning exercise.
Stretching is gold standard for improving range of movement at the ankle and allowing squat depth. Are tight calves holding you back? Solution: Wearing an Olympic weightlifting shoe or placing a small weight plate under each heel will reduce the tension on your Gastrocnemius and Soleus on the way down. The squat is a complex closed chain movement with varying biomechanics from person to person. If you have persistent pain and you feel you may be suffering from FAI then surgery may be your only option. Use your colleagues, eyeball your clients, record your own squats; if you can’t correct your technique then invest in seeing an experienced personal trainer with a specialist interest in Olympic form, Strength and Conditioning coach or Sport Physiotherapist. Look after yourself and your clients. Squat pretty.
Improve thoracic mobility
Poor thoracic mobility and kyphosis will cause extensive lordosis in the lumbar spine whilst standing. As you descend the reduction in thoracic mobility causes hypermobility in your lower back resulting in butt wink. Solution: Lie on a foam roller and hold a barbell in both hands. Lower the barbell above your head and relax in to the position. Repeat six times holding for five seconds at the bottom.
Ed Howes is a senior Physiotherapist for the NHS and privately. Ed works in accident and emergency treating acute conditions and was the lead Physio for one of the largest youth rugby clubs.
Gift buying can be a stressful job at an already stressful time of year; to make things a little easier, we’ve found the perfect presents for every type of fitness fanatic
For the race enthusiast STRIP Personal Care Kit
We’ve all been there… It’s race day and you’re getting dressed (or undressed) in the back of your car or in an open field. With no facilities, no time and no space, this handy pack keeps everything together, even if you’re not. Made up of anti-chafing cream, micro fibre body cloths, post race wash, lip balm, hygiene wipes and much more, this pack is fully loaded and race ready! £49.99 from secret-training.com
For the avid runner
Runderwear Crop Top & Low Rise Hipsters Runderwear’s performance range is designed to give you maximum comfort whilst you run. Chafing is prevented with seamless technology and irritation is reduced with specialised fabric, engineered to absorb moisture away from the skin. Superior flat-locked edging helps to keep the product strong and durable, whilst also preventing rubbing. £25 for crop top and £16 for hipsters from runderwear.co.uk
For those constantly on the go Huel Vanilla
Eat. Complete. A nutritionally balanced meal in powdered form; perfect for making sure you get the nutrients you need when running short of time. Nutritionally complete and containing everything your body needs, Huel is made from oats, peas, rice, flaxseed, sunflower, coconut and a vitamin and mineral blend. From £45 from huel.com
For those who like a boost UltraLife Xtreme NOX Pump Pre-workout
For the superfoodie
Neat Nutrition Organic Matcha Green Tea Rich in natural antioxidants called catechins (thought to fight against cancer) and with as many antioxidants as 10 cups of regular green tea, matcha detoxifies effectively and naturally, by helping to flush metals and chemicals from the body. Neat Nutrition’s Matcha Green Tea is an all-round hero by helping to calm and relax, enhance your mood and aid with concentration. £16 from neat-nutrition.com
This super-strength, muscle-building pre-workout energy drink is created from scientifically proven ingredients, liquid delivery system and a patented absorption enhancer. Containing an advanced matrix of leading edge sports nutrients, this pre-workout is for explosive workouts and will increase your energy, stamina and strength. £47.94 for 30 servings from ultralifestyle.co.uk
For the natural loving vegan
BodyMe Organic Vegan Protein Powder Blends
For the sweet treat lover
Cocoa Plus High Protein Chocolate More protein, more cocoa and less sugar is what Cocoa Plus pride themselves on. They’ve taken luxury chocolate and infused it with quality Whey Protein Isolate, making an all natural, healthier alternative to your usual bar, packed full of natural fibre. Containing the amino acids essential to promote lean muscle development and curb cravings, Cocoa Plus finally make snacking on chocolate good for you! £7.99 for four from cocoa.plus
The newly launched range of highly digestible organic vegan protein from BodyMe contains a unique blend of three plant-fuelled proteins. A complete, unsweetened and subtly flavoured blend comes in raw cacao, cinnamon, vanilla and naked options. With 22 - 24g protein per serving, these blends are certified organic and registered vegan. £10.99 for 250g or £34.99 for 1kg from bodyme.co.uk
For those wanting to aid fat loss Neat Nutrition Weight Loss Bundle
Neat Nutrition’s Weight Loss Bundle is designed to aid weight loss and assist with lean muscle development. The bespoke ingredients included in this bundle are all aimed at boosting metabolism and helping the body break down fats, while increasing energy levels and reducing fatigue. £64 from neat-nutrition.com
For the outdoors exerciser
Bellum Active Endurance QSKIN Long Sleeve Top Made with QSKIN antibacterial and odour control fabric, this high performance seamless top is designed to wick sweat away from the skin. Keeping you cool, yet still keeping you warm on chillier days, this top is quick drying meaning it can be worn, washed and then worn again the very next day. The YKK zip keeps valuables safe and the bright, stylish design makes this piece a must have for a winter athletic wardrobe. £55 from bellumactive.co.uk
For those after a healthy pick-me-up Zingers Organic Shots
Little drinks with a big kick! These 100% natural, spicy pocket shots really hit the spot. Made with real pressed ginger, turmeric and lime juice, get your day started the right way. These four fiery but delicious varieties, Turmeric Juice, Lime Chilli, Organic Ginger and, for the brave, intense Xtra Ginger all have no preservatives, artificial colours or flavours. £1.49 each from jameswhite.co.uk
For the health conscious female STRIPPD Lean Protein
STRIPPD Lean Protein is a range of clean protein powders designed specifically for women. Utilising the benefits of the South American plant extract Yerba Mate, be a leaner and healthier you with this great tasting range of Whey and Vegan lean proteins, designed to aid muscle repair and keep you fuller for longer. £20 from Boots and STRIPPD-uk.com
For the creative in the kitchen
Foodie Flavours Berry Natural Flavourings The Foodie Flavours’ popular Natural Raspberry flavouring is complemented with the Natural Blackcurrant and Natural Blueberry flavours, in this berry set. These professional, high strength flavours are great in oats, baking and desserts, and are suitable for vegetarians and vegans. Gluten-free, egg-free and dairy-free, these fruity additions to your usual dishes also have no added sugar or colourings. £9.99 for the set from foodieflavours.com
For those wanting to expand their qualifications LDN Muscle Nutrition Coaching Course
This two day course is perfect for qualified personal trainers who want to cut the rubbish, and learn the nutritional skills required to create effective nutrition plans for their clients and their clients’ goals. This course allows the participant to become a fully insurable nutrition coach and to also join LDN Muscle’s community of personal trainers and nutritionists. £399 from ldnmuscle.com
For the adventurous tea drinker
For those who want a helping hand
Teapigs Spiced Winter Red Tea
TruBe Personal Training Bundles
A new festive flavour to Teapigs’ tins of tea family this year is their Spiced Winter Red Tea. This delightfully Christmassy concoction consists of refreshing caffeine-free red rooibos tea and warm orange cloves and cinnamon. Unlike your average cuppa, Teapigs teas contain only the very best quality whole leaf teas, whole herbs, and real, whole ingredients; the super stylish tin of tea contains 20 tea ‘temples’ and are also available in 11 other best-loved flavours. £9.95 from teapigs.co.uk
Dubbed Uber for personal training; TruBe’s personal training sessions focus on mobility, fat burning and muscle gain whilst helping you to reach your fitness goals faster. With a large variety of experienced trainers to choose from, all covering a wide range of workout techniques, you will be spoilt for choice on who to choose and how to train. With three bundle options available, TruBe is the best way to get fit. Bundles start from £99, via the free TruBe app.
For the individual after optimum health, performance, AND beauty Udo’s Choice Ultimate Oil Blend
As a certified organic vegetarian blend of seed oils, Udo’s Choice Ultimate Oil Blend contains the essential fatty acids omega 3 and 6 that our bodies needs. It can support overall health, muscle recovery, joint suppleness, energy, stamina and ultimately for the sports enthusiast, athletic performance. The unique blend has been designed to supply the ideal 2:1 ratio of omega 3:6, which are the unrefined essential fats the body needs to work at its best. Simply mix in food after cooking, or put into smoothies, salad dressings and more. £22.99 from savant-health.com
GRILLA GAME TIME The Grilla Fitness team talk to PT about their popular products and the future plans for the brand Mario Falcone is one of the faces of the popular supplement brand, Grilla Fitness. Fronting a brand that is working to help clients achieve incredible transformations, Mario talks about how he got involved and his own approach to health and fitness.
How did you get involved with Grilla Fitness? I have known the lads for quite some time, when they mentioned their idea I was keen to get involved with the project.
Grilla Fitness’ ‘Burn Bullets’ have received rave reviews since their launch, why do you think they have become so popular? People are always looking for a helping hand towards their body goals; Burn Bullets are that helping hand.
How do ‘Burn Bullets’ work? In a number of ways; the ingredients are designed to heat the body temperature slightly to help burn calories and fat, plus they suppress hunger and stop bloating. The added bonus is they give a good energy spike, so help with working out too.
Being Italian can be hard. I do love my food.
What other products do Grilla offer? Grilla also offer diet shakes, and other weight loss products. They are soon to be launching clothing and other products, so it is exciting to be part of it.
Training is obviously an important part of your everyday life; what does a usual day in the gym involve for you? I tend to do a mixture of cardio in the mornings and then weight training in the afternoon. I like to have an even balance of both because I want to see the health benefits over aesthetics.
Your intense training must be paired with a structured diet plan. What is your diet like? I do watch what I eat, but obviously being Italian that can be hard. I do love my food but I am mindful of what I am eating on a daily basis.
Twins Dino and Georgio are the founders of Grilla Fitness, and both work hard to continue to develop and grow their popular supplement brand.
Where did the idea for Grilla Fitness begin? We have always had a massive interest in the fitness industry, firstly through team sports and then through training at the gym and kickboxing, which was taught to us by one of our friends. We have now trained more seriously for around 15 years. When we started out, we held high pressured jobs, one of us in construction and the other in investments and had always had it in mind that we would one day like to do our own thing. The first step towards this was around 5 years ago when we opened up a supplement store in Brentwood, Essex called ‘GX2’, which we still have. We believed that we could produce our own high quality products and also offer an online one-stop solution for a customer’s fitness needs and with that in mind Grilla Fitness was born.
How do you both find working together? Are you a good team?
We are a good team, yes. We have varying qualities to bring to the table and we have a business partner that is an expert in website development, so he gives us the tools to do what we do well.
What do you have planned for the future of Grilla Fitness? We have loads of ideas in mind for new products and other services we can offer our customers. We do have new products being tested at the moment and we are just launching a fitness wear range, which will be on our site in the next few days; we are really excited about that. It has been around two years in development and we think it will be very popular. We like to take ideas and do them better than everyone else, so we like to take our time and do it right as first impressions are important.
If you had to advise someone wanting to start out with a fitness regime about supplements, what
would you tell them? Supplements are very dependent on varying factors, such as goals, age or your fitness regime for example. Take your time to establish what your personal goals are and be mindful of what your personal circumstances are, and then build your supplement plan around that. We are always on hand to help answer any questions via our help centre at grillafitness.com.
You’re both in great shape; how do you ensure you are always on track with your training and diet? Like anyone we have our ups and downs. That said, we will just try to be careful of what we are eating. We are part Cypriot and part Italian, so you could say that eating is in our genes. We do not measure macros, we just focus on foods to eat and which ones not to eat. Obviously, we enjoy a cheat day here and there though!
If there’s one thing in the world that many people struggle with, it’s their fitness. Whether you’re trying to pack on pounds of muscles, lose a little bit of extra weight, or just keep up your current fitness level, exercising and eating well isn’t always an easy task.
Tracking your progress Whether you realise it or not, if you’re working towards any form of fitness goal, you’re tracking your progress. You might be stepping on the scale once a week or getting out a tape measure, maybe you’re putting up the speed on the treadmill or choosing a heavier weight in the gym; whatever it may be, you’re making note of it (even if it’s just a subtle difference). Scales don’t always tell the full story so many people choose to take tracking their progress further. Taking measurements and getting your body fat percentage calculated is a great way to see the hard work you’re putting in come to life. Similarly, keeping note of the changes you’re making to your strength, stamina or general fitness levels is a great way to see yourself progress. Note how long hitting different goals takes you and try to push yourself to reach another PB in the same time frame going forward.
& Review How important is tracking your fitness? We cover both why you should be tracking your efforts and which new products you should be using to do so 20
Tracking your eating habits When it comes to eating healthily, everybody knows the difference between the foods that are good for you and the foods that are not. But are you aware of how much you’re actually eating daily? You can’t outrun your fork! If you’re putting in all the hours in the gym but your progress isn’t happening how you
thought it would, your diet may be to blame. Have a look at how many calories you’re actually consuming and see if this is where you’re going wrong. There are plenty of websites and tracking apps that can help you with this. It may be tedious writing things down or inputting them into your phone, but if you know you’ve got to write it down in black and white, you’re probably less likely to pick up that chocolate bar or grab that packet of crisps.
Tracking your workouts Tracking your workouts can happen in one of two main ways; planning out and writing down what you’re going to do with a good old fashioned pen and paper, or giving in to modern day technology and getting your hands on a fitness tracker. For those of us that aren’t very tech savvy, you may enjoy planning it all out beforehand and knowing what you’re going to do once you’re in the gym. This is great for preventing you from wandering aimlessly around the gym, whilst also keeping you accountable and motivated to do better each session. However, regardless of this there’s always that little bit of temptation, or maybe that little voice in the back of your head telling you to take it a little easier than you initially wanted or even skip the day’s workout all together. But is this as easy to give into the devil on your shoulder when you’ve got inactivity flashing in your face? And this is where fitness trackers come into play. Now there are many on the market, so how do you know which one to spend your hard earned cash on? We put three of our favourite to the test!
Moov Now From £49.99 from Amazon and John Lewis The stretchy rubber strap of the Moov Now holds secure on your wrist the small circular tracker, which contains all of the motion-tracking technology this gadget requires. Both waterproof and sweat proof, unlike many other trackers the Moov Now can be worn even for sessions in the pool. Whilst the Moov Now can do what most other trackers can do in terms of calculating the number of hours you’re active and how many hours of sleep you’ve had, what makes this tracker stand out from the crowd is something unique. Moov Now’s companion app and the workout software and coaching programmes it provides when paired with the tracker are one of a kind. Choose a workout programme on the app, strap the Moov Now onto your wrist
or ankle, plug in a pair of headphones and the app will take you through the workout, run, walk, circuit, whatever. After a walk or run, the app provides a summary; not just your distance or pace but how hard your feet hit the floor and thus, how much strain you are putting your joints under. Whilst the Moov Now can’t coach
you whilst swimming (we wouldn’t recommend having your phone that close to the water anyway!), post swim you’ll be met with a series of graphs of data which can even recognise your stroke, break down your lap timings and coach you on ways to improve your swim! Magic!
Fitbit Blaze £159.99 from fitbit.com Somewhere between fitness tracker and smart watch, the Fitbit Blaze tracks your steps, stair climbing, heart rate and sleep automatically, whilst allowing you to manually track your workouts at the press of a button. With a few small ‘smart’ functions, the retro looking watch gets texts, shows incoming phone calls and calendar reminders, whilst also allowing the wearer to control music playback from their phone with a mini-remote on the screen. Straying away from the smart watch appeal and sticking with the necessary fitness features, the ‘Exercise’ section includes tracking for all the usual exercises you’d expect, including running, cycling and weights, whilst also claiming it can autodetect changes in activity and track multiple exercise workouts – for example, a session where you switch straight from cycling to running.
Unlike a lot of cheaper fitness trackers, the Fitbit Blaze stands out with it’s heart rate monitoring. Measuring your heart rate during exercise, (and throughout the day and night if you keep it on all hours), the handy wrist gadget will sync to your phone and show you just how hard you have pushed yourself during your session and a lot more accurately than heart rate monitors and calorie counters do on gym machines. Especially for those with sedentary jobs, the Blaze has one final feature that is guaranteed to get you moving. Encouraging you to hit 250 steps an hour throughout the day, the watch can be set to buzz 10 minutes to every hour if you haven’t met your goal.
TomTom Touch £129.99 from tomtom.com Boasting a sensor that claims to be able to calculate your body fat percentage, the big USP of the TomTom Touch is body composition. The Touch can tell you what percentage fat and muscle your body is, giving you more incentive to get moving. Whilst it is difficult to test the accuracy of this percentage without seeking out fancy body composition software or tests the Touch is consistent. In many respects it’s more important to bring the number down over time to make a positive health change, than being 100% accurate, surely?
With the ability to be worn 24/7, the Touch includes everything you’d expect from a top of the range fitness tracker. It monitors and measure all the usual metrics including tracking steps, sleep, all day heart rate and calories burned. Also included is the sports mode feature for tracking running, cycling, gym workouts or any other form of rigorous exercise. With just a few easy swipes of the tracker’s screen, this mode is simple to use, as is any other feature present. It is also easy to dive into your stats, view your progress and share any
achievements made with friends with the TomTom MySports app, which you are encouraged to download onto your smartphone. Through the MySports app, the Touch also allows you to set goals for yourself. A feature not present on a lot of wearable fitness tech; you can have step, sport and weight goals, enabling you to set a number or figure and a time period to reach it.
‘In June I retired as a PT & took my life in a exciting new direction. I stared cancer right in the face and ran Race For Life just 8 months after foot surgery. I have also released my first ‘Eat well’ eBook on Amazon, followed by my Honest & Simple Recipe Collection and I’m just about to launch the Healthy Self Plan in 2017’. Marie – Redditch
of 2016? We talk with some of our expert panel, our contributors and our readers to find out what they’re most proud of achieving this year
‘I closed my gym business to move into my dream home by the sea. Because of this, I then set up my own coaching business, which is flourishing’. Nicola – Cornwall
‘In 2016, I won my first bikini competition, went on to come 5th and 2nd in my next two and then qualified for the British finals’. Jo – Brighton
‘Through CurveSomeYoga I have been able to work with curvy women who would not normally consider practicing yoga. Showing that every body is a yoga body and allowing more individuals to enjoy the many benefits of yoga, which is helping to evolve the image of yoga making it more inclusive and diverse’. Donna – London
‘My achievement this year was cycling from Southampton to Scotland for charity with two other friends. We raised around £1700 for MS and cancer research’. Ben – Southampton
‘This year I’ve completely revamped and relaunched my website and online programme. It’s gone down brilliantly with all of my new and previous clients and the results they’re getting in terms of their health and wellbeing make me smile every day. Also, by January 1st, I’ll have a full length book written and published!’ Pollyanna – Chichester
‘For me, my proudest moment would be running the Liverpool marathon this year. I’d been talking about it for about 20 years and decided at 39 to do it before I hit the big 4-0! A friend and myself ran it; we’re glad we did, but I’m also glad it’s off the bucket list as it was hard going! I’m not a strong long distance runner, but was a great experience’. Martin Hutton – Glasgow
‘It’s more health than fitness but I would say my biggest achievement this year is finally feeling confident and happy in my body. I have said goodbye to my body dysmorphia and fully embraced my body; its strength, health, fitness level and the fact I feel good. It’s a mindset I am starting to see with my clients as well which is incredible to see and I can’t wait for 2017 to help loads more ladies feel 100% happy in themselves’. Vicki – Manchester
‘Running a half marathon; I crossed the line after 2 hours and 13 minutes and never in my life have I felt an achievement quite like it. The rush of emotions hits you like a brick wall. I wanted to cry, laugh, scream and shout all at once’. Emily – Ipswich
‘During a rugby cup game this year, one player was left on the ground after a harsh tackle; he suffered with a fractured neck. After rehabilitation work with him for a year, he has now returned back to elite level’. Ed – Colchester
Getting fit on the farm PT get chatting to Farm Fitness Founder Tom Kemp to talk training success
Firstly, how did you initially get involved in the world of fitness? From an early age I have always had enthusiasm for being physically active, which has been largely driven from activities and work carried out on the farm. I found this translating into my eagerness for sport, where I played at both county and regional level (East of England), for hockey. Even now that my focus is more on the fitness industry, I still continue to keep my connection with the sport through playing for my local team, up until recently. Maintaining a healthy and fit lifestyle, as well as physical appearance, started off as a hobby throughout education but materialised into a career choice after A-levels.
You have your own personal training business Farm Fitness meaning you must be constantly on the go training clients; what is an average day like for you? 24
Typically, I start my days walking my dog Ozzy, He’s always busy helping out on the farm and keeping my clients at Farm Fitness entertained. My morning clients, who fit in their sessions before heading off to work, usually follow this. I’ll then carry out jobs that need doing on the family farm. I aim to train myself early afternoon as this is when I feel I’m at my strongest and this makes the most of the daylight at this time of year. After training I’ll prep some meals in
preparation to start work again with my afternoon/evening clients.
What you eat must be very important to you to fuel you through these busy days. What is your go-to meal? Nutrition is key, I keep it simple eating clean 90% of the time year round; changing between periods of calorie deficit and calorie surplus dependant on my current goal. I like to keep structure calculating and weighing my meals and being consistent with my reliance on nutrient dense, unprocessed foods. But there are times I do take the flexible dieting approach. If I fail to prepare, my quick and easy go-to meal would be Total 0% with a scoop of Neat chocolate Whey, super greens powder and a scoop of peanut butter.
Your impressive training can be seen over your Instagram account but it’s coming up to Christmas, will your hard work in the gym and in the kitchen
hold up through December or will you be more lenient on yourself? I do tend to ease off slightly around Christmas time although I’ll make sure I earn those extra Christmas calories with some gruelling Farm Fitness workouts. With the weather deteriorating over the winter period I have to focus more attention on providing indoor training practices that are not so controlled by the cold! I will make sure my goal is always in sight, working out whenever I can just with a more relaxed tone, focusing on enjoying the festive period with family and friends.
Fitness. We are aiming to put some workout ideas together ready for the New Year.
What do you like most about the Neat Nutrition product range?
I follow a core supplement plan of Whey protein, glutamine, multivitamin and BCCAs and use additional liquid carbs in my intra shake if more carbs are needed in my diet. I also use the super greens powder when I’m short on time to prep my greens.
You’re also a Neat Nutrition ambassador, how did you get involved with this? I was lucky enough to team up with Neat Nutrition earlier this year. I was a big fan of their products using them in day to day life, so saw great potential in working together. Training clients outside in the fresh air and helping them to achieve a fitter physical and mental being nested well within the Neat’s lifestyle ethos. Their marketing as well as my own, differs greatly from most gyms and supplement companies out there. Recently we’ve written some interesting blog content on topics such as staying motivated in the Autumn season, as well as how the fitness industry is evolving into unique training styles like Farm
Neat’s style is simple; no artificial flavourings, sweeteners or fillers just simple, healthy and tasty quality products. Their Whey and Vegan protein is naturally sourced from grass fed cows and home grown cops from the British countryside which ties in well with Farm Fitness. Neat Nutrition’s product range caters for everyone from your gym goer training to add lean muscle to the older generation simply looking to increase protein in their diet to supplement healthy balanced diet.
Finally, what should we expect to see from you during 2017? Do you have any exciting plans for the year? I’m always looking to better myself and my physique in order to promote Farm Fitness. In the New Year I’m planning on focusing on home grown nutrition as well as additional fitness classes at Farm Fitness. I’m currently in the process of building an allotment next to the training facility, which will hopefully supply me with ingredients to use for some quick and easy healthy recipe ideas. I’ll also be hosting some training days for fitness enthusiasts to attend with my good friend Andrew Tracy (founder of The Nomad Way training).
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low Who are Oxford Vitality and what do they offer?
Trading Address: The Oxford Health Company, Rowood House, Rowood Estate, 25 -27 Murdock Road, Bicester, Oxfordshire OX26 4PP
ounded in 2012, Oxford Vitality are now one of the leading independent dietary supplement companies manufacturing in the United Kingdom. Based in Oxfordshire, their products are distributed worldwide, utilising all of the major online marketplaces such as Amazon and Ebay, as well as independent and wholesale retailers including Tesco Direct. The company currently produces over 150 products in multiple sizes and are currently launching four new products every month as they expand their range. Interestingly the company are open to product suggestions so if you have any requests they would love to hear from you. As they produce everything in their state of the art facility, they can create any custom formulation required on a small or larger wholesale basis under the trading name Oxford Contract Manufacturing. The company prides itself on ethical sourcing and environmental credentials and strives to deliver the highest quality products at incredibly competitive prices. It is hard to find products cheaper anywhere online, yet alone those made from such high quality ingredients here in the UK.
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WHAT EMILY TRIED NEXT
Shotokan or Shoto-can’t? PT Editor Emily steps out of her comfort zone and straight into Suffolk Academy’s Dojo to see if she has what it takes
WHAT EMILY TRIED NEXT
When I first found out I’d be trying out Shotokan Karate for my next ‘try something new’, I knew immediately I’d be out of my comfort zone. Whilst I’m used to being in the gym or taking part in classes, and am more than comfortable lacing up a pair of trainers for a run or a race, Mixed Martial Arts and in particular karate, is something I really don’t know anything about. Before I could even begin my taster session with Sensei Glen Moulds at Suffolk Academy, I needed to know a little about the background of the practice. Karate is a system of selfdefence, originally refined in Japan; formed from the Japanese words Kara (meaning empty) and Te (meaning hand), Karate symbolises that its practitioners are unarmed, but use their hands and feet to both block and strike. Shotokan is a style of Karate that emphasises a balanced development of speed, strength and range of techniques, which in result aims to instil both confidence and self-control in the participant. Like many forms of Karate, Shotokan is very traditional and is based upon many years of history and custom. Upon entering the Dojo, like any other student would, I was told to bow. Etiquette and respect whilst in the Dojo are paramount and this lasts from the very minute you step in until the moment you step out.
Shotokan Karate isn’t a sport that you can just pick up overnight; it takes years and years of practice to master. During my taster session I was lucky enough to be able to have a go at some of the moves, which individuals who were training in Shotokan seriously, would not be able to move onto for weeks, maybe even months. Those training in Shotokan would normally be made to continually perform the same moves until they had them perfected; whether that be weeks of practicing footwork, punches or kicks, nobody would progress further into the sport until the basics were mastered. Sensei Moulds demonstrated techniques for stepping, punching and kicking, instructing me to walk up and down the Dojo continuously until I had the basic understanding of each technique. It’s fair to say I could have been a lot worse at these moves, but I would still need a lot more practice if I was ever going to become an expert in the art.
Whilst Karate wasn’t as intimidating or as scary as I initially thought it would be, it was still something completely different. For the self-disciplined and hardworking, Karate is a lifelong sport that can teach a multitude of skills to anyone who is willing to dedicate themselves to it.
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How can you deal with the effects of indigestion?
Indigestion covers a variety of symptoms from cramping in the stomach, to heartburn, bloating, wind, burping, and even pain in the bowel. The problem can be made worse if you eat too quickly and don’t chew food thoroughly too. Overeating, drinking to excess, eating poor food combinations or eating when stressed all exacerbate indigestion. Our digestive processes are only fully functional when our nervous system is relaxed, so when we are stressed enzyme activity decreases significantly, which can lead to various symptoms including bloating.
What are microbiotics and how can they help? Microbiotics are the ‘good’ or ‘friendly’ bacteria that are normal inhabitants of the intestinal tract. Although bacteria are usually associated with germs and illness, friendly bacteria help the body to function, maintain health and fight infection. ‘Bad’ bacteria on the other hand, can cause intestinal microflora imbalances and lead to symptoms such as bloating, intestinal infections, yeast imbalance, constipation, diarrhoea and
flatulence. Research is establishing the importance of supplementing with microbiotics. They not only help to balance out the gut bacteria, but they help to support the immune function of the gut, produce antioxidants and aid nutrition.
What are digestive enzymes and how can they help? Digestive enzymes act like scissors to break down food (fats, proteins, carbohydrates, starches and milk sugars for example) into their basic building blocks so that they can be absorbed into the bloodstream and transported throughout the body and cells. By maximising nutrient absorption, they improve energy and reduce hunger. When undigested food particles are absorbed into the blood stream, the immune system produces antibodies to attack them along with secondary effects like inflammation, pains, migraines, asthma, behavioural changes and other symptoms of food intolerance or allergy. By supplementing with digestive enzymes you support the digestive system by breaking down food
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10 OF THE BEST
When motivation is at an all time low, check out our pick of the most inspiring fitness stars on Instagram; guaranteed to have you wanting to smash your fitness goals even through the festive season
ÂŠ Pressmaster | shutterstock.com
Motivational fitness stars on social media
2015 and 2016’s Fittest Woman on Earth, this Icelandic CrossFit athlete is known for her hard working attitude which is as strong as her abs of steel. This warrior will inspire you to push yourself to your limits, and then even further. (@katrintanja)
Personal trainer and self titled ‘lifelong student of strength training’, Brett Contreras PhD, will teach you the science behind your favourite exercises and educate you on exactly how to make those strength ‘gains’. (@bretcontreras1)
The most popular woman to have ever graced the Octagon; known for her ripped body, her incredible strength and her ‘tough guy’ attitude, she proves that women can be feminine however strong, muscular and badass they may be. (@rondarousey)
The first person to win the title of Fittest Man on Earth four times with his first-place finish in the 2011, 2012, 2013, and 2014 CrossFit Games, Rich is the epitome of motivational fitness. (@richfroning)
The instagram feed of Reebok athlete and fitness model Jeremy Scott, shows his daily dedication to his fitness goals. However, also demonstrates how his goals and training are attainable and realistic for others too. (@jeremyscottfitness)
6 7 8 9 10 Jessamyn Stanley
Lori ‘Lolo’ Jones
Yoga enthusiast and self-declared ‘fat femme’, Jessamyn’s account is full of awe-inspiring yoga poses, brightly coloured gym gear and a hell of a lot of body confidence! (@mynameisjessamyn)
Christmas takes the saying ‘strong is the new skinny’ to the next level; male or female, she will definitely motivate you to hit the weights. A body like hers is also possible with the help of her online training programmes! (@christmasabbott)
Proving that yoga isn’t just for Lululemon wearing, super bendy females, Dylan’s flexibility and impressive core strength will have you throwing off your shoes and wanting to strike a pose wherever you are. (@dylanwerneryoga)
The Olympic Hurdler and Bobsledder proves that even the world’s best athletes have days when they don’t feel like working out. However, instead of giving up, they pick themselves up and try again. This down to earth star trains hard, and takes the mick out of herself harder. (@lolojones)
After a car accident, which resulted in the amputation of her right arm, Krystal wanted to prove to everybody that she was the same strong woman that she was before. Krystal’s posts will amaze, inspire and show you that you can overcome anything that’s thrown at you. (@krystalcantu)
12 ways to fitness Inspired by the original 12 days of Christmas, we’ve put together Personal Trainer’s ‘12 ways to fitness’ tips to keep you motivated and on track during the festive season
1 – Shop well
2 – Buddy up
During the festive season it is more important than ever to shop well, and to shop healthily. Healthy snacks are ideal to have in the cupboards, as the more convenient the food is, the more likely you are to reach for it, instead of into the box of chocolates you were given as an early Christmas present from work.
The holidays are a great time to catch up with out-of-town friends who might be home visiting their own families for a few days. What better way to make the most of your time together than by going for a run or pushing one another in a tough workout? Not only can you catch up on loads over the course of 60 or so minutes, but you’ll be doing something good for yourselves too.
3 – Get up and go early The mornings are dark, but the nights seem to be even darker. Get up and get moving early. Willpower and motivation are also known to decrease throughout the day; knowing that your workout is out of the way will be a great feeling when you’d much rather be curled up on the sofa come 6pm instead of heading out for a run.
4 – Find a promotion
5 – Indulge but resist
Many gyms and classes offer deals during the holidays when things get quieter. Do your research and sign up if you find a good deal. If you’ve recently joined a gym, take advantage of any free consultations or sessions with personal trainers that are on offer. These will be sure to revamp your motivation and leave you with a few new moves.
The festive season only happens once a year, so don’t feel guilty for pigging out or treating yourself a little more than you normally would. However, it is possible to have too much of a good thing. Knowing when to say no will prevent you from overindulging on tempting treats.
6 – Go easy on the alcohol December is full of Christmas parties and many other reasons to celebrate, and the amount of calories you’re consuming through drinks can easily add up. Opt for a lower calorie alcoholic option if possibly, or dilute wines with lemonade or soda water.
7 – Include everyone
8 – Hydrate
Christmas is the time of year when family obligations take over, but gettogethers don’t just have to involve sitting around in front of the TV and snacking on party food. Suggest a family walk or bike ride to get everyone up and active.
Hand in hand with consuming less alcohol comes keeping hydrated, especially after a heavy night. You should be aiming to drink between 2 – 3 litres of water a day, so keep a water bottle handy at all times. Why not buy a 2 litre bottle and fill it up at the beginning of the day so you know you have to finish it by the time you go to bed?
9 – Make it official There is no bigger motivation to train than knowing you have something specific to train for. Sign yourself up to a run, a race or a fitness style challenge early in the New Year to keep you training hard throughout the festive period.
10 – Set a short term goal
11 - Schedule time to workout
As athletes, it’s natural to set big outcome goals for ourselves like losing weight and setting personal bests. However the trouble with this is the end result can seem miles away. The holiday season is a great time of year to focus on process goals—smaller, actionable goals that you can check off your list daily. Why not aim to do things such as workout for 30 minutes daily, do 10 press ups every morning or get to bed by 10pm every night? The list of possibilities is endless.
Your schedule is likely to be very hectic this holiday season, so try to schedule your workouts just as you would any other appointment. It’s okay if you can’t make it to class, but make sure that you get some activity in at least three days per week to stay on track towards your goals.
12 – Crank up the intensity High intensity workouts may be the last thing on your mind when you’re juggling buying Christmas presents, hosting parties and organising Christmas dinner. If your workouts have become a little disheartened, fear not. Aim to crank up the intensity of just one workout a week to raise your heart rate, ensure you get a sweat on and get that feel-good post workout feeling afterwards.
Sometimes losing weight and getting fit is as easy as putting one foot in front of the other
our minimum daily requirement of walking a day, to stop weight gain and to reduce health risks, is 30 minutes. Sounds easy enough, right? Well it is, and even for those stuck sitting down in an office from 9 – 5.
commute to or from work, or go for a quick walk on your lunch break? You’ll save money too, especially if you walk to meetings or to work.
Walking at a moderate pace for 30 to 60 minutes a day can burn stored fat and build muscle, which as result can speed up your metabolism. Walking just half an hour a day is also associated with cutting your risk of heart disease, many forms of cancer, diabetes and stroke.
Walking just one mile (around 20 minutes) will burn more than 100 calories. However, you should try and keep it at a brisk pace; you’ll know you are pushing yourself if you find yourself breathing harder than usual. Pace is important. The right pace will help you achieve your specific health, weight loss, cardiovascular or stamina goals.
Not only can just simply walking reduce your risk of health problems, it can also affect you mentally, by increasing your sense of wellbeing, helping to beat stress and by boosting your energy levels, and benefit you aesthetically by helping you to tone your glutes, thighs, hips and abs. Most importantly it’s also a really easy way of fitting exercise into your day. How easy is it to slip on a pair of trainers and
The benefits are endless, so how can you reap them all?
There are two ways to burn more calories; walk faster or walk further. Once you feel your body has become used to the distances you are subjecting it to, you can then start to either push the speeds you walk or the distance you are covering.
Are you walking correctly? Walking correctly is vital if you want to avoid injuries. You may be thinking, ‘How can be walking wrong? I’ve been walking since I was a toddler’, but walking properly will make you walk taller, walk more fluidly and walk with confidence, whilst engaging all the right muscles and inevitably avoiding injury. There are a few key elements to walking right; each foot should hit the floor in a fluid action and you should roll through from your heel to your toe. Your hips should stabilise your body to help improve your knee and hip alignment, while your neck and shoulders should be relaxed. This helps to achieve correct back alignment. Your arms and shoulders should also swing naturally as you walk, which will again engage the appropriate muscles in the body.
With Christmas fast approaching, we look at the marmite of the vegetable world; Brussels sprouts
Brussels sprouts are a part of the cruciferous vegetable family; including the nutritional powerhouses kale, broccoli and cauliflower, cruciferous vegetables are packed full of nutrients, all within a small number of calories. If you are trying to improve your diet, cruciferous vegetables should be at the very top of your grocery list. Brussels sprouts are surprisingly high in protein for a green vegetable, and just one serving would meet your needs for vitamin C and K for the day. One cup of cooked Brussels sprouts contains just 56 calories but is packed with nearly 130 percent of the RDA for vitamin C, and more than 240 percent of the recommended daily amount for vitamin K1.
The antioxidant vitamin C can help to fight skin damage caused by the sun, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the main support system of skin, which therefore makes Brussels sprouts a perfect addition to your diet, Christmas or not. Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption, which just ¾ cup of Brussels sprouts provides, improves bone health by acting as a modifier of bone matrix proteins, improving calcium absorption and reducing urinary excretion of calcium. As well as vitamin C and K, Brussels sprouts are also a good source of fibre, manganese, potassium, choline, and B vitamins.
Juice cleanses and detoxes are often bought into for short-term fixes, however detoxification is really a process that your body needs to be doing on a daily basis. This can only be achieved if you provide your body with proper foods, and Brussels sprouts count as one of these. Sulfur-containing compounds found in sprouts prove to be invaluable for this, as they help to activate enzyme systems in your cells that are required for the detoxification of cancer-causing substances.
© Yuliya Gontar | shutterstock.com
hilst Brussels sprouts may have a bad reputation, it could be worth giving them a second shot. Notoriously smelly, the offensive odour only occurs when these nutritionally dense vegetables are overcooked – something you definitely want to avoid if trying to preserve both their flavour and nutrients.
Ramp Up Your Shake Revamp your basic vanilla shake by creating one of our favourite festive recipes
© Elena Shashkina | shutterstock.com
• 1 cup unsweetened almond milk • 1 scoop vanilla protein powder • ½ cup cottage cheese (optional, for extra creaminess) • 4-5 drops of peppermint extract, to taste • Ice cubes Place all of the ingredients together into a blender and blitz until smooth. You may wish to add a packet of Truvia/stevia to sweeten.
Gingerbread Cookie Protein
Smoothie Ingredients: • • • • • •
1 cup unsweetened almond milk 2 frozen bananas, peeled, sliced and thawed slightly 1 scoop vanilla protein powder 1 tsp ground ginger ½ tsp cinnamon Ice cubes
Place all of the ingredients together into a blender and blitz until smooth.
Healthy T over the Holidays
he festive time of year is upon us and we are now in the month known for eating, drinking and being extremely merry. December is fantastic and an overall great time of year but during this joyous period comes two clear battles for the majority of people; the battle to resist the temptation to over indulge in all the glorious food and the struggle to maintain your normal training regime. If you fall short on both of these it may seem like you then have a mountain to climb in order to get back to normal when January 1st rolls around. It doesn’t have to be this way though; you can enjoy the festive season to its fullest and by implementing a few small simple strategies along the way, you can reduce the December damage that tends to take place!
How to enjoyably stay on track over the festive period
If your reading this article then the chances are you have some inclination towards the heath and fitness lifestyle and the daily choices that encompass this. A lot of this lifestyle comes down to your mindset and during December remembering this is key. It’s Christmas and you have a few parties to attend; there’s an extra little bit of food lying around and there’s a little more alcohol flowing than normal. This is all likely to be correct but it doesn’t mean your mindset has to change, as this could ultimately lead to you loosing control. Make the same educated decisions with your nutrition that you normally would. By all means indulge in a treat or two and a drink but use your knowledge to determine limits and reduce the damage. If you do have a party to attend then don’t
abandon all the healthy habits you have formed over the years. Continue to eat well throughout the day, consume plenty of water and ensure you have a good training session pre-party! Parties do seem to be the killer during December. They throw your schedule off and eat into your daily routine that you’ve been solidifying in the months and years prior. This being said they don’t have to be like this. See them for what they are; a great way to get in the festive mood socialising with your family and friends. All you have to do in order to keep it this way is form some small strategies so the events can be enjoyed whilst having minimal detrimental effects. To begin with is alcohol consumption. This is undoubtedly going to increase this time of year but all you have to do is choose wisely with your drink options. Go with single measures and low calorie mixers as opposed to the calorie laden, high sugar options.
First of all just be smart. This may seem like an obvious involvement but too many people see a buffet or meal out as an opportunity to splurge and that is exactly what takes you off track. By being sensible you can avoid straying. Choose lean proteins and vegetables prior to any heavier, more carbohydrate based sweet items. By doing it this way around, you will benefit in two ways; you will eat well, taking on some tasty nutrient dense options, which consequently leave you feeling fuller when it comes to the sweeter tempting items. Obviously selfcontrol is still a huge factor, but you use that right throughout the year so why say goodbye to it just in December?
The last aspect to cover is training and your training schedule. It’s common for a closed gym to be viewed as an excellent excuse to take an extra day off but why not see it as an opportunity to get outside and train differently! A nice fresh run outside is the perfect pre-party damage control workout! So there we have the December dos and don’ts for those who would hate to see all their hard work slip away over Christmas. In summary just maintain your regular healthy habits, enjoy the festive period with your family and friends and look forward to starting January in a great position health and fitness wise!
Furthermore it’s essential that you eat before having a few drinks. Eating a nutritious meal will slow the absorption of the alcohol but more importantly it will counteract the drop in blood sugar. This drop is partly responsible for causing the buffet table to look a little more appealing than it should. Obviously there is always the option to not drink and if you’d prefer this, then great, fill up on the H2O! With the party theme comes the involvement of food. This could be a sit down meal or a buffet style event; no need to worry on either occasion if you put in place some easy to follow steps.
Gary is a 25 year old Co-Owner and Director at One2one Fitness where he also works as a Personal Trainer. He is also the creator of his own blog site GCDTravelFit, where he shares his enthusiasm for health and fitness, nutrition and recipes as well as his passion for staying fit whilst travelling.
Taking the fuss out of food Are meal prep delivery services as convenient, nutritious and tasty as they say? We try out Prep Perfect to find out
e probably sound like a broken record by once again pointing out the importance of both training and nutrition for reaching fitness goals and making sufficient progress. Whether you’re working towards strength, size or aesthetic goals, a clean diet is key.
However, keeping on top of the food you’re consuming is often a lot easier said than done. In today’s day and age, when everybody is moving at 100 miles an hour, it can be difficult to find a spare 5 minutes to grab anything for lunch, let alone find the time to cook proper nutritious and healthy meals to eat
throughout the day. And this common problem is only likely to become more frequent during the festive season; with Christmas shopping, parties and added family obligations to fit in around your usual daily tasks.
Instead of grabbing a supermarket sandwich or drive through fast food, why not consider a more healthier take on convenient food? Meal prep companies have long been a favourite with dieters. Food delivery services have proven to be a way to lose weight worry-free, saving individuals from tempting trips to grocery stores and endless evenings slaving away in the kitchen. However now, meal prep companies have branched out and are attracting a new clientele; customers that are already familiar with ‘clean’ nutrition, customers who already place great importance on the foods they eat, but customers who also do not have the time cook themselves. The benefits of meal prep delivery services do not just stop at being convenient. Having your entire day’s food prepared and ready for you, eliminates temptation and allows you to understand the correct portion sizes for yourself and your goals. No more weighing out ingredients to track macros; it is all done for you. One company that understands the importance of healthy, nutritionally dense, enjoyable food is Prep Perfect. The menu is designed by Chef Joe Nolan,
who using his knowledge and flare, ensures that the meals created are more than just your basic chicken and rice. The menu is then passed over to Prep Perfect’s nutritionist, who breaks down the menu, working out each meal’s full nutritional content. Sourcing the ingredients, weighing the food, packaging and delivering it to your door, Prep Perfect has taken care of everything. With a wide range of freshly prepared meals, Prep Perfect aims their food at a wide spectrum of people. Designed for everyone from elite athletes to everyday people wanting a balanced diet, the menu includes many options for a number of diets including vegetarian, gluten-free and low fat. You can either pick the specific meals you wish to add to your basket or choose one of the brand’s already designed meal plans. Prep Perfect are also willing to go one step further in aiding you to reach your fitness goals by offering you the option of a bespoke meal plan. Monday morning in the office and our Prep Perfect delivery arrived. Five meals all cooked and ready to go; cod, sweet potato wedges and minted peas, Quorn and cashew stir fry with rice, sweet potato cottage pie, pulled jerk chicken with rice and peas and if we were after something a little sweeter, Very Berries Fool – a creamy custard yogurt with mixed berries and mint.
In terms of convenience, things couldn’t have been easier. Delivered right to our door in a chilled box, our meals were there when lunchtime came around and we needed them most. Meal prepped Tupperware is a common occurrence in the PT office, so heating up pre cooked Prep Perfect meals was no different to any other lunch break. Two minutes in the microwave means that there is no waiting around when you’re starving hungry either; quick, easy and tasty too. When it comes to taste, there’s nothing more important. It’s all good and well cooking nutritional meals and eating healthily, but you need to enjoy them too. Being healthy is long term, it’s a lifestyle and it’s something that should be sustainable; who wants to eat bland, tasteless meals forever? Tucking into the cod, sweet potato and peas for lunch, it tasted just as if it had been cooked 10 minutes before - fresh and full of flavour. And the Quorn and cashew stir fry was no different. Prep Perfect meals also come at a wallet friendly price; meals are around £4 each. No more than your average meal deal would be, but a lot better for your waistline. To look through Prep Perfect’s menu, find out more about their bespoke meal plans and to place your first order, head to prepperfect.co.uk
• It can be easier to digest for some individuals, as it is plant based. • Some people simply prefer to get their protein from plant sources. • It is not sourced from animals. • Vegan proteins can be lacking in essential amino acids, however at Neat Nutrition we blend Pea and Hemp proteins together to ensure a high and comprehensive amino acid yield. Whey Protein • Whey is higher in all of the essential amino acids, especially those that your body doesn’t make itself and needs from your diet. • Whey protein is higher in BCAAs. • Whey protein has a creamier, smoother texture than vegan protein does. • It is absorbed by the body quicker than any other protein is. • It has also been shown to be the most effective at building lean muscle.
So why should you use protein powders?
Is all protein created equal? Neat Nutrition explains the differences between Vegan and Whey proteins so that you can choose which is best for you
ll proteins are different based on their source; they will have different textures, basic flavours, consistency and amino acid profiles. Some proteins will contain all the essential amino acids and some will be lacking… So make sure you do some homework to find one that’s right for you! When it comes to picking a protein powder, it’s about lifestyle. Vegan and Whey proteins each have their benefits,
but it is more about what suits you and your body. For example, if you’re lactose intolerant, you will want to avoid a dairybased proteins.
The debate – Vegan protein vs. Whey protein Vegan Protein • Vegan protein is hypoallergenic, which makes it great for people who are lactose intolerant or suffer from allergies.
A balanced diet is the best diet. You should always aim to have three meals a day and make them as clean and nutritious as possible to give your body what it needs. Having said that, busy workdays, commuting and late nights don’t always allow for this to happen. A protein shake, made with a good quality protein powder, will give you more energy and nutrients than a croissant or a chocolate bar will when you are feeling peckish. A protein shake will also be generally lower in fat and will be digested quicker; sometimes you just have to be as healthy as circumstances allow you to be. If you follow a vegan diet you may not get enough protein from your meals, unless you eat a lot of beans and lentils, so you may need to look at a supplement. Vegan diets can also be low in lysine. Lysine helps with building muscle, injury recovery, and the production of hormones, enzymes and antibodies. Pea proteins or pea protein blends are high in lysine, so may be a good choice to make sure you’re getting all of your essential amino acids.
Getting started S When really is the best time to start tackling your nutrition?
eriously, when is the best time to start? When should you have really got off your arse, and done something about your nutrition? I get this question all the time, but the answer is there are two answers; a simple answer, and a complicated answer. The simple answer is that the best time to start was yesterday! But the second best time is NOW. The complicated answer however, has different aspects to it, which we will explore.
Should you wait for a milestone?
People are always thinking and not doing. They ask themselves, when should I start? Should it be next month? Maybe in the New Year? The truth is, there’s no difference between these arbitrary milestones. Take the most infamous of these, January. For all good intentions, according to the ComRes poll for Bupa,
only 14% of people achieve their New Year’s resolutions, past the year mark. So, 86% of people fail! Health is the number one priority for those committing to a change in the New Year. Clearly it’s meaningful enough for you to change your current habits; so why wait? There is no need to wait until January; I’ve never heard a logical nor genuine reason to wait. Deep down, you of all people know it.
then the real question is not, how old are you? But you should ask yourself these questions instead…
As now is the best time to start, and if you’ve read this far, you know what to do.
How old do you feel? How many years of life do you think you have left?
Are You Fed Up?
If you have answered negatively to the first, and anything less than 50 years left with the way you are now to question 2 – You may only have a little time! As we know it, you have one life; you better make the most of it. Be that business success, happiness, fulfilment, impact, family, relationships or your overall vision. Please don’t be that person on their deathbed, wondering in retrospect what you’ve really done, and achieved with your life.
Should you do it yourself? In our PT world, this may sound strange, but hear this out. The best athletes, and successes in other areas of life, have a coach of some sort. If you genuinely need help, and want to get started, instead of, ‘waiting for the right time’, make a commitment, by involving a coach in some capacity. Growing up, with my Dad’s Martial Arts school, Warlords Kickboxing Academy, I had great coaching from day one.
Waking up every day feeling awful? Wondering why you can’t feel like you did in your prime, thinking, is this it? If that’s you, you’re beyond fed up, you’ve had enough! ‘Having enough’ is the transition stage. You’re moving from, ‘I’m fed up’, to ‘It’s time to take action!’ and taking action is the difference between those who achieve their goals, and those who don’t. In many cases, this negative starting point can be the fuel to finally make a change in your life. You shouldn’t wait until this point, as this is crisis stage, meltdown central, and breaking down mentally territory. The unfortunate truth of the matter is many in our industry are at this stage, whether they admit it or not. If you’re here, be honest, and ask someone for help. We’ve all witnessed many people suffer silently with various ailments and pains, yet refuse to get the help they so desperately need. In this case, you should have started when the physical and/or mental pain set in, but the next best time to start, is of course NOW!
But nutrition can be a hard one to change, especially without accountability. Many in our industry don’t ask for help, due to fear of putting yourself out there, and being vulnerable. It comes down what process you will use, the right accountability, your mind set, your values and your drive.
Do you have time to wait? Firstly, two questions: 1. How old are you? 2. What state of health are you in, body and mind? For the age old question (excuse the pun!), you should be realistic with where you’re at in the cycle of life. If you’re above x age (insert your age), where you feel that you ‘need a change’,
If you have all of that in place, great, go ahead, and I’m sure you will do well. If not, you should consider investing in yourself. In this life, investing in your body and mind is the surest of investments. It will give you the greatest ‘Return On Investment’ imaginable, positively impacting every area of your life.
Aidan Lee is the Owner and Head Coach at FitRoots, coaching busy individuals to transform their bodies and their minds to become the best possible versions of themselves. With experience in Martial Arts, Aidan combines this training with traditional methods to leave his clients feeling and looking good.
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How much exercising would it take to burn off your favourite Christmas treats?
Calorie Counter S
upermarket shelves, the office kitchen, and the closer it gets to Christmas even your kitchen cupboards… Tasty festive foods are everywhere. We’re not saying you can’t indulge a little – we’d never personally be able to deprive ourselves of chocolaty treats! However recent studies have found that the average person, whilst thinking they are sticking to around 2000 calories on Christmas day, will actually be consuming closer to 7000! That’s nearly 3 times the daily recommended amount for a male and a whopping 3 ½ times the amount for a woman! As with everything action in the universe, there must be an equal or opposite reaction; so for fun we’ve worked out just how much exercise your favourite Christmas treats would require to burn off.
Mr Kipling Mince Pies (1 pie) Calories: 229 Exercise equivalent: Burpees Male – 160 Female – 198
Quality Street (3 chocolates)
Baileys Original Irish Cream (25ml shot) Calories: 82 Exercise equivalent: Skipping Male – 20 mins Female – 26 mins
Calories: 132 Exercise equivalent: Stationary cycling Male – 33 mins Female – 42 mins
Jacob’s Festive Selection Christmas Crackers (6 crackers)
Cadbury’s Festive Friends (4 Biscuits)
Calories: 210 Exercise equivalent: Bodyweight squats Male – 480 Female – 620
Calories: 83 Exercise equivalent: Resistance circuit training Male – 20 mins Female – 26 mins
Terry’s Chocolate Orange (4 segments) Calories: 164 Exercise equivalent: Crosstrainer Male – 40 mins Female – 52 mins
*Calculations based on a 180lbs male and 140lbs female. **Calorie calculations from myfitnesspal
A very vegaN Christmas Ben Rawlings creates a three course Christmas meal with all the traditional trimmings
Date & Walnut
Ingredients: • 200g dates • 50g walnuts • ½ tsp mustard • 1 tsp clove • 1 tsp thyme • ½ tsp nutmeg • 2 dsp coconut cream • Salt and pepper
Method: 1 . Soak the dates for 10 minutes in hot water to soften. 2 . Drain the dates and combine all of the ingredients in a food processor. 3. Blend the ingredients together until smooth. 4 . Shape into a dish and chill. 5 . Serve with petit pain.
Ingredients: For the crust: • 136g flour • 80g coconut oil • Pinch salt • 1 tsp sugar • 3 dsp water For the tart: • 1 aubergine • 3 red onions • 3 tbsp oil • 2 tbsp red wine vinegar or 1tbsp balsamic • Thyme • Lemon zest • Cranberry or red currant sauce
Aubergine & Red Onion tart and vegan Yorkshires, served with roast potatoes, your favourite veggies and vegan gravy.
For the Yorkshire puddings: • 140g plain flour • 1tsp linseed • ¼ cup water • 200ml plant milk • Salt and pepper Method: 1. Using your fingers, combine the flour, coconut oil, salt and sugar to make a crumble like mixture.
2 . Add the water and knead together. 3. Rest in the fridge for 20 - 30mins. 4 . On a floured surface roll out the pastry into a rectangle. Fold the bottom third up, fold the top third over and roll out again. 5 . Repeat twice, then chill the pastry again. 6 . Brush a tart tin with coconut oil and place puff pastry in, trimming the edges off. 7 . Slice the aubergine and red onion and then layer them on top of the pastry; aubergine first, then red onion. 8. Combine the rest of the ingredients and pour over. 9 . Bake for 30 – 40mins. 1 0. Meanwhile, in a muffin tray, line each hole with a couple of millimeters of oil and place in the oven before making the Yorkshire mix. 1 1 . Blend the linseed and water in a food processor. 1 2 . Using an electric whisk, combine all of the other ingredients until smooth. 1 3. Evenly place the mixture into the muffin tray. 1 4 . Bake for 20 – 25 minutes on 210°c.
Toffee Pudding Dessert Ingredients: For the sauce: • 1 cup brown sugar • 2 cups boiling water • 30g cacao butter (or coconut cream) For the batter: • ½ cup brown sugar • 1 ¼ cup self raising flour • ½ cup plant milk • 2 tsp baking powder • 1 dsp vinegar • 1 tsp vanilla • 3 dsp coconut oil • 100g chopped dates (soaked in hot water)
For the custard: • ½ tin of coconut milk • 1 banana, mashed • 1 vanilla pod • Pinch turmeric (optional for colour) Method: 1 . Mix the sauce ingredients together and split equally into two deep oven safe bowls. 2 . Soak the dates in hot water until soft. 3 . Combine all of the batter ingredients together with an electric whisk and divide equally into the bowls. 4 . Place the bowls in the oven for 40 – 45 minutes at 180°c. 5 . Towards the last 10 minutes of pudding cooking, mix the custard ingredients together and place into a saucepan and simmer until it begins to thicken.
Ben Rawlings is a Personal Trainer who has worked in the industry for 6 years, helping many individuals ranging from those who want to improve aesthetically to those wanting to manage chronic conditions. With a history in rugby, boxing, kickboxing, Ben finds great pleasure in life doing what others say you cannot do.
SUBSCRIPTION 6 NEW WORKOUTS
2 EXCLUSIVE INTERVIEWS
3 UNIQUE RECIPES
us ss rio ne se t fit ou ab
OFFER PERSONAL TRAINER
bulge Use interval training to banish the holiday bloat
WAYS TO FITNESS
FORGET THE 12 DAYS OF CHRISTMAS, THIS GUIDE IS ALL YOU NEED THIS FESTIVE SEASON
ARE MEAL PREP DELIVERY SERVICES WORTH IT?
CHRISTMAS GIFT GUIDE What to buy for every type of fitness fanatic
serious about fitness
MARIO FALCONE AND THE REST OF THE GRILLA FITNESS TEAM TALK ABOUT THE PRODUCTS THAT HAVE HELPED TRANSFORM SOME OF THEIR CLIENTS
YEAR AS A
What to expect in your first 12 months in the industry
THE ‘GREEN’ GYM
The benefits of working out outside in winter
WRITTEN BY PERSONAL TRAINERS FOR YOU
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12 Day of Christmas P
The Townsend Twins take us through their own rendition of the 12 days of Christmas
erform this circuit through with each exercise back to back, with as little rest as possible between exercises. Rest at the end for around 2 minutes and then repeat again as many times as desired.
12 Jumping Lunges (Both legs = 1 rep)
11 Medicine Ball Passes (All the way round = 1 rep)
10 Press Up Partner Claps
9 Jump Burpees
8 Walking Squats
7 Explosive Jumping Jacks
(Forward and back = 1 rep. Stay as low as possible)
6 Single Leg Partner Dead Lifts (6 reps on each leg)
5 Superman Extensions (5 reps on each side. Opposite arm to opposite leg)
4 Tuck Jumps
3 Rounds of 30 Seconds Sit Up Claps
2 Rounds of Partner Plank Holds (Swap over after 1 minute)
1 Round of 1 Minute Squat Sit Hold
Chloe and Francesca Townsend are The Townsend Twins. From Colchester, they teach a variety of fitness classes around Essex.
Banish the Christmas bloat with this quick and easy bodyweight interval workout
the Bulge B
alance is key to staying both fit and healthy, and sane. During the Christmas period, balance is knowing how to sweat it out after an evening spent with your hand surgically attached to the cheese board. To limit the aftermath of an overindulgent evening, interval training or more simply bursts of high-intensity exercise for 30-60 seconds, followed by a rest, is your best bet. As open gyms can be few and far between during the holidays, we’ve put together a bodyweight interval workout that can be completed absolutely anywhere.
THE WORKOUT Perform each exercise in the pair for 45 seconds back to back, and then rest for 30 seconds before repeating the same pair another twice through.
Pair 1: • Press ups • Burpees
Pair 2: • Bodyweight squat • Jumping jacks
Pair 3: • High knees • Inch worms
Pair 4: • Mountain climbers • Squat jumps
DAY 1 Exercise
Clean & press (from floor)
12, 10, 8, 6, 12
Kettlebell front squats (triple set with the two exercises below)
Kettlebell hammer close grip press-ups
Gain lean definition with this full body workout from MaxiNutrition
Wide grip lat pull downs (triple set with the two exercises below)
Dumbbell Arnold press
Bodyweight arm get-ups
Dumbbell chest press (triple set with the two exercises below)
Seated dumbbell lateral raises
Slow cable crunch
10 - 12
45 sec - 1 min
20 sec sprint, 10 sec rest
strength and shred his leg workout will focus on all aspects of your leg training. Too often legs are neglected for more fun muscle groups, like chest and arms. This workout will focus on structural balance with enough stimulus to build strong, muscular legs. It will be simple yet effective so anyone can do it regardless of their fitness levels. Ensure proper technique throughout and maintain a controlled tempo so the correct muscles are overloaded and injuries are avoided.
Burpee to chin up combo
12, 10, 8, 6, failure
Plate squat to overhead press
12, 10, 8, 6, 12
TRX jump squats (triple set with the two exercises below)
Inverted body rows (triple set with the two exercises below)
TRX jackknife to press-ups
Barbell clean and press
TRX body rows with a neutral grip
Step up raise knee sprints (one leg at a time)
Bench press (triple set with the two exercises below)
Incline dumbbell press (triple set with the two exercises below)
One arm dumbbell rows
Barbell bent over row
Bodyweight shoulder walks
Close grip press ups
Cable high rows (triple set with the two exercises below)
TRX plank (triple set with the two exercises below)
30 - 40 secs
Straight arm pulldowns
15 - 20
TRX torso pendulums
Slow cable crunch
20 sec sprint, 10 sec rest
20 sec sprint, 10 sec rest
SShake h a ! p k u e up! Sh ! If you are no longer feeling the post workout muscle ache in your abdominals, then it’s time to change up your ab routine
ntroducing different pieces of equipment will work your abs in different ways; using non-stable surfaces can really wake up the core muscles, instead of just targeting the upper layer of abs. This routine targets the deeper transverse abdominal muscles, which will help to flatten your stomach from the inside out. A bit of wobble is a good thing in this case - the more you are trying to balance, the harder you are working those abs.
Suspension Strap Plank Adjust the straps so the handles are ankle length. Sit on the floor and slip your feet into the handles and roll over onto your front. Raise up onto your forearms (elbows under your shoulders) and engage your abs. Don’t let your back dip, but don’t push your butt skyward either. Hold the position for 30 seconds while breathing steadily. Have a 30
second rest, coming down onto the knees, and then repeat. Regression: Place the knees on the floor, but keep trying to lift them, as your core muscles will soon gain enough strength to hold your body flat. Progression: Raise up onto your hands (placed underneath the shoulders) so that the arms are straight.
v Suspension Strap Mountain Climbers Place the body in the same position as with exercise number 1, balancing on the hands, so the arms are extended (hands underneath the shoulders). Engage the abs and bring the left knee towards the left elbow. Return to the start position and repeat on the right side. Repeat 20 times. Do not let the back dip at any time!
Regression: Do less reps and build up slowly by adding on one more repetition at every attempt. Progression: Take both knees to the left, with the ankles firmly together and repeat on the right.
Stability Ball Jack-Knife Kneel in front of a stability ball, with the ball behind you. Place one shin on the ball at a time and walk your hands forward so that your body is in a similar position to exercise 1, with the arms straight and the hands under the shoulders. (If you have good balance you can start in a kneeling position on the ball, take your hands down to the floor and walk them forwards). Engage the abs and lift the butt skyward, keeping the legs straight. The ball will roll down the legs to the feet. Keep lifting until the toes are in the centre of the ball. Your head will move towards the ball so you are ‘folding’ yourself in half. Hold the position for a second then roll the shins back down the ball and back to the start position. Repeat 20 times. Regression: Keep the legs bent, so you bring the knees towards the chest. Progression: Try one leg at a time, so the other leg is extended in the air as you lift.
v Stability Ball 180° Twists Lie on your back with the stability ball between your lower legs. Make sure the back is in full contact with the mat (especially the lower back) as you bend the knees and lift the ball off the floor. Engage the abs and squeeze the legs together to hold the ball firmly and take the ball to the right. Roll onto your right side, extending the legs out so you are in a straight line and hovering the knees, the right foot just off the floor for a second. Using the same technique, bend the knees, roll onto your back and bring the ball back to start position. Repeat on the left side and then repeat the full movement 20 times. Regression: Keep the knees bent and stay on your back. Progression: Try not to use the forearms on the floor – so all the work is from your abs.
v Foam Roller Hip Raise and Lower Lie on the floor, on your back and place the foam roller under your lower back, just above the butt. Keeping the elbows on the floor and the hands on the roller for support, engage the abs and lift the legs straight up into the air. Extend this position by pushing the hips up to the ceiling, so your butt will lift off the roller. Keep the abs engaged as you lower the hips and then the legs towards the floor (keeping
Foam Roller Side Plank Lying on your side, place the foam roller under your ankles (feet side by side), and lift yourself up so that your arm is straight and your hand is under your shoulder. Keep the abs engaged and the body in a straight line with the legs. Keep breathing steadily and aim to hold this position for 30 seconds, have a 30 second rest then repeat on the other side. Regression: Stay on the forearm with the elbow under the shoulder for stability. Progression: Add in a dip, dropping the hip towards the floor. Aim for 20 reps on each side.
Sarah Menheneott is a tutor with Lifetime Training. She has been working in the fitness industry for over 20 years.Â Sarah loves to learn and is always gathering CPDs to add to her Sports Science degree.
them straight). Hover the feet off the floor for a second then raise and repeat 20 times. Regression: Donâ€™t extend the legs into the air. Start in a bent leg position and concentrate on lowering one leg at a time to the floor. Repeat on the other side. Progression: Work on a slower drop, so that you are in complete control of the legs using your abs.
and into the
‘GREEN’ gym The physical and mental benefits of exercising outside during the winter
s a Personal Trainer I am passionate about helping others to get more active and using the ‘outdoor’ gym for ‘green’ exercise. Whilst many people enjoy working out outdoors during the sunnier months of the year, colder days often put people off heading outside for a session. Whilst training myself and my clients, I have found that there are many physical and mental benefits of exercising outside in the fresh air and natural environment during winter.
• Extra Vitamin D, which is essential for strong bones and a healthy immune system, is produced naturally in the skin when exposed to sunlight.
• Less chance of boredom as exercising outdoors provides different scenery, environments and varied surroundings.
• The saving of money as exercising outdoors does not require a gym membership and is free.
• Reduce risk of mindless or monotonous exercise. Cycling outdoors makes us focus more than riding a static bike indoors would.
The mental benefits Exercising outdoors is associated with improving the following mental benefits or emotional feelings:
With all of these benefits, both physical and mental, possible, get out in the ‘green’ gym this winter.
• Revitalisation and vitality.
The physical benefits Exercising outdoors is often associated with the following physical benefits:
• Happiness, cheerfullness and elevated mood from the feel-good endorphin Seretonin that is released.
• Increased energy or ‘get-up-and-go’.
• Improved self-esteem and confidence.
• Increased calorie burn due to wind resistance, uneven terrain and slopes, which challenges our bodies to work harder.
• Improved connections with our community or neighbourhood and improved socially interactions.
• Teaching and challenging our bodies to adapt to the constantly changing environment and terrain. Our bodies will hit hills and different surfaces (mud, concrete, gravel) and thus have to flex limbs in different ways to handle it.
• Possibility to increase the amount of quality time with family members, by playing at the playground, walking or riding bikes. • Reduced levels of tension, stress and anxiety. • Reduced levels of unhappiness.
Matt Swierzynski is a Personal Trainer based in Huddersfield, West Yorkshire and is passionate about helping others to get more active. Matt also works online and provides online training services to clients throughout the UK. For more information, visit www.mattswaz.co.uk
The Complex One single piece of equipment, multiple body parts exercised
Why use a complex? Equipment complexes allow you to use a single piece of equipment to work various body parts in multiple sets. Exercises can be programmed to flow fluently one after another and variables can be changed accordingly, to be adapted to the participant. You could increase the number of reps per exercise, change the exercise, decrease the rest time in between exercises, not have any rest at all or you could work against the clock. The possibilities are endless. A great advantage of a complex is also being able
to do the workout effectively, even if you have limited space. We like this method as it can be easily adapted and tailored to the user’s fitness levels and goals. It can be done with anything you can get your hands on in the gym from barbells, kettlebells, dumbbells and more. There are no laws, rules or regulations as to what can be used. If there is an abundance of equipment in the gym, you just need to use your imagination!
The workout Compound exercises are very important to any exerciser, no matter their goal. Exercises such as squats, deadlifts and overhead presses provide ‘more bang for your buck’ as opposed to isolation exercises, such as bicep curls and leg extensions. You will use more muscle groups within a single exercise if compound exercises are incorporated, not to mention the greater potential for fat loss, lean muscle building and mass and strength gaining.
Targets: Glutes, lower back, hamstrings & core • Shoulder width standing stance.
• Double overhand grip (Both hands pronated over the barbell).
• Barbell close to the body.
• Bend the knees. • Keep head and chest up. • Shoulders back but parallel with knees. • Lift, hips and back should come up in symmetry.
Reps: 10 1
Tip: A pronated grip allows for safer technique and minimises the chance of an imbalance.
Targets: Rear deltoids, middle back, latissimus & rhomboids. • Pick barbell up. • Push glutes towards back of the room. • Load hamstrings by slightly bending knees.
Bent Over Row
• Lean forward keeping back neutral and straight.
• Pull bar into breast bone or sternum. • Squeeze shoulder blades as bar comes to chest. Tip: Change the width of your hands on the bars; underhand (supinated grip which is palms facing up) or overhand grip (pronated grip which is palms facing down). By changing your grip and where you pull the bar towards your torso, will engage different parts of your back.
Reps: 10 2
Targets: Medial, lateral, rear deltoids & upper back.
• Bring the bar to upper area of chest. • Shoulder width standing stance. • Shoulder width grip.
• Drive bar above the head. • Push head forward once bar passes face. • Keep biceps inline with ears. Tip: Alternate between behind the neck press and front press for a different stimulus. Also bend your knees to help push the bar up if necessary, this is called a push press.
Reps: 10 1
Targets: Glutes, quadriceps & hamstrings. • Barbell resting on top of your back. • Hands shoulder width apart. • Head up and chest up.
• Bend knees and lower yourself toward the floor.
• Sit back on heels. Tip: Slightly pointing your feet out will work adductor and abductor muscles. Aim to squat 90 degrees or below.
Reps: 10 1
Workout hints & tips We recommend doing the exercises in this order as it promotes fluent and rhythmic movement patterns from one exercise to another. You can increase the weight on the bar if you wish, but remember you will be completing 40 reps and you may also be stronger on certain exercises than others. Beginners: 15-30 seconds rest in between exercises. Advanced: No rest in between exercises. You could also take the time trial approach to this workout. Record the duration it takes you to complete the complex. Then on your second set try and beat your time. Another option to test your metabolic and endurance capabilities is to minimise
the rest time between sets. We’d advise 1 – 2 minutes rest in between sets. Remember you will be completing 40 reps in one set and working most muscle groups, plus any further sets you wish to complete, so rest accordingly. The aim of the complex is to improve your muscular endurance and conditioning, to help promote fat burn through high load and short rest times. This complex will get your heart rate flowing and major muscle groups working. As you can change rep ranges, duration, the amount of exercises and rest times, you can tailor a complex to fit your time scale if you are short for time. Why not complete a complex working the full body within 45 minutes? Don’t forget to increase your load, change duration, reps and sets, or rest periods to fit your needs accordingly.
Daniel Burke & CJ Smith are both advanced Level 3 Personal Trainers; Dan specialises in sports specific and boxing coaching, whilst CJ has an in depth knowledge of movement patterns and correct exercise. Previously working as freelance PT’s, together they set up their own studio Unique U Personal Fitness Coaching in 2013. They can be found on Instagram (@uniqueupfc) and Twitter (@uniqueu_pfc)
to spend your
Christmas Plunge yourself into swimming as your winter cardio
inter is well and truly here, but that doesn’t mean you have to pack away your swimsuit until next year. If you’re looking for an alternative to running outdoors, to ensure you’re still meeting your cardio quota, then look no further than your local swimming pool. Swimming workouts are a great way to build muscle, improve your cardio respiratory fitness, and burn calories – and hopefully all within the warmth of a heated swimming pool.
Endless laps however can get boring, therefore getting your heart rate up and burning calories in the shortest time possible is ideal. So how should you do it? Aim to complete a series of sprints or fast swims for the first half of your workout (around 20 minutes is ideal) and then relax into an easy pace swim to burn fat at a higher rate in the second half of your session. If you can hit your anaerobic training zone first and then go aerobic in the later part of your workout, you can really focus on fat burning the last 20 or so minutes.
The workout 5 x 50m sprints with 20 seconds rest in between Freestyle stroke, change as necessary. 5 x 50m sprints with 30 seconds rest in between Freestyle stroke, change as necessary. 5 x 100m sprints with 60 seconds rest in between Freestyle stroke, change as necessary. The remaining time of your workout, swim at regular pace non-stop.
Max Bridger and the LDN Muscle team talk pushing yourself to succeed
Also in our NEXT ISSUE: n Why you should run away from New Years resolutions n The fitness trends of 2017 nHolistic health and fitness - why the mind and soul are just as important as the body
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EMDP PROVIDES VITAL START-UP SUPPORT WITH TEACHER AND INSTRUCTOR MEMBERSHIP Being a fitness professional carries with it a great number of responsibilities; looking after a class of thirty people, keeping up-to-date with essential knowledge, ensuring all your music licenses and insurance are current, and much more. For any instructor just starting up, the thought of having to sort all of these teaching essentials out can be both daunting and challenging. In 2013, qualified dance fitness Instructor, Heidi Harris, signed up with the Exercise, Movement and Dance Partnership (EMDP) the National Governing Body (NGB) for group exercise and dance fitness, when, like 61% of women in the fitness industry, she was working as a freelance instructor for a number of fitness organisations. Teaching a variety of dance fitness classes, including Just Jhoom!, goBfit and Zumba®, to a range of ages and abilities, Heidi took advantage of EMDP’s member benefits, including; class plans, promotional materials, flexible insurance
options, free teaching resources, discounted PPL licensing fees and advice from industry professionals, all of which helped Heidi build her instructor life. She could even access a discounted Disclosure and Barring Service (DBS) check if she wished to work with children, young people and vulnerable adults. ‘As a freelance instructor, my EMDP membership has given me a number of valuable advantages’, explains Heidi. ‘Insurance was really competitive and the savings I’ve made have been invested back into my business. I am also covered to teach dance and fitness classes for both adults and children, which is ideal for me as I teach across such a broad age range; from toddlers all the way through to seniors. Having the security of EMDP’s membership stops me worrying about the small things and allows me to concentrate on what I do best - teaching, dancing and inspiring people to get active in a fun and enjoyable way’.
EMDP’s support and guidance has given Heidi the freedom to take the next step in her career. She is now in the process of setting up her own business, GObounce; a company offering energetic, upbeat dance parties for a range of ages and abilities across Surrey. Heidi adds, ‘EMDP has taken the stress out of teaching. I’m now able to concentrate on reaching my full potential and do what I’ve also wanted; be self-employed in a profession that I love’. EMDP’s membership is suitable for a range of fitness professionals, including dance fitness instructors, dance teachers, group exercise instructors, personal trainers and those teaching specialist groups. For more information, visit exercisemovedance.org or for additional information relating to Heidi’s new business venture, GObounce, visit gobouncedance.co.uk
RANGE WITH THE LAUNCH OF ‘KIDS’ AND
hysical Company, provider of complete fitness solutions, is extending its successful range of Apex 30 minute programmes with the launch of their KIDS and FUSION sessions. They have been developed respectively in direct response to requests from the industry to help clubs engage with a younger audience and maximise the growing interest in Yoga/Pilates fusion classes. As with the rest of the Apex series, they have been designed to last 30 minutes, making them both accessible to consumers and easy to accommodate for in any gym timetable.
flexibility and strength work. It follows the principles of both disciplines and uses equipment including BOSU®, Freeform and soft balls to bring additional challenges and scope. This class is ideal for people needing lifestyle postural programming and core strengthening and is also the perfect antidote to high impact sports, fitness classes and demanding gym routines.
personal trainers to small groups, the format ensures high-level interaction and gives members personal attention without the price tag of a one-to-one session, and so far it has proved highly successful.
These two new sessions bring the Apex range to eight with STRENGTH, IGNITE, AGILITY, CORE, RELEASE and ACTIVE already proving popular. Delivered by
KIDS really puts the ‘fun’ back into functional training with this lively circuit designed to get the younger generation fitter, stronger and more active. It is aimed at an audience aged 10+ and introduces them to working with kit including BOSU®, agility ladders and mini-Kamagon balls. The pace is rapid and the focus is on fun when completing this circuit-based class. Their second new edition FUSION is a blend of Pilates and Yoga exercises focusing on whole-body balance,
CPD course of the month Boost your CV skills with this month’s recommended course Course: DogFit Certified Canicross Trainer Date: 19th November & 10th December Location: Surrey Cost: £150 Points: 4 CPD points Have you got a passion for dogs and are looking for new ways to complement
your existing business? DogFit, the only REPs certified canicross training provider, is seeking more PTs to join its UK network of canicross trainers. The course will cover practical canicross sessions and in depth theory about the sport and how to set up and run a range of classes from taster sessions,
through to 5-10km runs and weekly bootcamps. The workshop will also include full instruction on correctly fitting the right kit for your clients and their dogs and how to market your new business venture. For more information or to book visit dogfit.co.uk
PT Tip of the Month
ACE RELEASE FINDINGS FROM ACUTE AND CHRONIC
HEALTH BENEFITS OF TRX SUSPENSION
This month we advise you to eat with purpose Everything you consume should have substantial nutritional value. There isn’t much point in eating foods just for the sake of them, no matter how tasty they may be or how much you are craving them (cough cough, a whole pack of biscuits or an entire tub of ice cream!). When eating you should want the most nutritional ‘bang for your buck’, with everything you eat serving some sort of nutritional purpose for your body; whether that is fuelling your workouts, fuelling your recovery or more geared towards optimising your entire body’s health. Instead of just focusing on a food’s number of calories, look at the breakdown of its calories and what they are made up of. Two scrambled eggs on a piece of wholemeal toast contains around 80 calories per egg and 50 - 100 calories per slice of bread, totalling up to 260 calories. Around the same amount of calories as a Mars bar; both appealing but which do you think has more nutritional value?
TRAINING STUDY According to a new study conducted by the American Council on Exercise (ACE), TRX Suspension Training can reduce a participant’s risk of dying from cardiovascular disease by more than 89 per cent over the next 30 years. Recognising a lack of research to investigate the physiological responses to Suspension Training, ACE sponsored an independent study to evaluate the effect of TRX training, which leverages gravity and the exerciser’s own body weight to enable performance of hundreds of exercises, and is most commonly known in the fitness world by its yellow and black suspension trainer bands. The research team recruited 16 healthy men and women, who were considered low-to-moderate risk and were physically active. Scientists evaluated a range of strength, balance, fitness and health metrics before and after participants performed a standard eight-week TRX programme.
Suspension training produces metabolic responses that improve and maintain cardio-respiratory fitness, improves muscular fitness and following this study is now proven to positively impact cardiovascular disease risk factors. The study, also found links between TRX training and a significant decrease in waist circumference, body-fat percentage, resting systolic and resting diastolic blood pressure and a session burned on average 400 calories. To read the full study, visit acefitness.org
What’s Your Story? Sharing what makes you YOU, will make you a better trainer
any trainers currently or at some stage in their career have worried themselves about their competition whether in their gym or their area. For example, how can I compete with the ripped, six pack trainers? Don’t compete, set yourself apart, tell your story and you will be amazed at how your business will become much easier.
cooking, I started trying healthier dishes (and stopped trying to perfect my baking skills!) and it became a natural progression from there. I was working as a chef but knew it was doing my fitness and health no good and could not go on long term. So I became a personal trainer.
I do not have a six-pack. I do not have the perfect body. I do not eat the right foods for every meal. Does this affect my business? Yes, but in a positive way. This is me, this is my story, and people want to work with me because of it.
That’s my story; my clients know that and that is how we have bonded. They know I have not always been eating eggs and avocados for breakfast and making my own soups. They know I have not always wanted to train as I do at 6am, but that is why they come to me; they can resonate with my story and with me.
Why did you start your business? My reason was because I had always been ‘kind of’ into fitness; I did some running and played some sport. I had seen a member of my family become ill and seen how quickly your health can be taken from you and it made me rethink my own lifestyle. So I started looking at taking training more seriously and used a negative experience as a positive. Although I had always loved
They know if I can do it, so can they. They can get fitter than they are, they can find the time to cook simple, healthy, hearty meals and feel better for it. And they know I can help them get there. So why are you doing this job? What brought you to where you are now? Where did you start? Have you always been fit, healthy and a clean eater? What changed, what made you want to do this for a career? Tell people your story,
be it in person, on social media or on your website. You may not think it is that interesting but you will be amazed how hearing it will generate interest and a connection. Don’t compete. Show what makes you unique.
Martin Hutton, the ‘Guerilla Coach’ is a transformation specialist, author of ‘Transform Your Body: 12 Weeks To A New You’ (available on Amazon). Helping clients completely change their attitude towards food and exercise, Martin’s clients get the education they need during their 12 week session block to ensure they can go it alone. To find out more about Martin and his transformations, visit theguerrillacoach.co.uk
One year in What should you expect from your first year as a Personal Trainer?
recently celebrated my first year as a freelance Personal Trainer and I can honestly say it’s been the most frightening, yet thrilling and interesting year of my life. Everything I thought I knew about myself and the way I work has been challenged, changed, chewed up and spat out numerous times. For all of you trainers just starting out, I hope my journey will inspire and encourage you as well as give you a realistic and honest view about what may lie ahead, and for all you old-timers, just a solid reminisce about the good ole’ days! In my humble opinion, the key to this and indeed many new experiences is actually to keep expectations to a minimum. You never know what or who may be around the corner, how the management of each situation will change and in fact the further down the line you travel, the greater your ability to handle whatever life throws at you will become. Whatever happens, it’s of the upmost importance to remain positive and focused. As mentioned, a realistic outlook is a good way to handle disappointment – but this doesn’t mean you shouldn’t aim high. You probably won’t get 10 clients within your first week of being qualified, but give it a month and who knows?
Remember, only you have the power to obtain what you want, it won’t fall into your lap. A friend gave me an invaluable piece of advice, which has stuck with me ever since – ‘ be proactive, not reactive’. Preparation is really just another form of expectation and without it it’s likely you won’t be successful in your venture. Make lists, plan every session and draft emails to clients. Your clients and their behaviour and attitude are two huge aspects of your
job that are out of your control. One of the overriding changes I’ve noticed in myself since I qualified is how much more patient and open-minded I’ve become about other people; and I’d be very surprised if the same didn’t happen to you. There will be times when clients turn up unhappy, sad, impatient or disappointed and it’s your job not only to train them, but to support them and take on board why they are feeling the way they are feeling, without asking too many questions. Unfortunately, we
Just because you have become your own boss doesn’t mean you need to feel funny or awkward discussing fees. Deciding what your hourly rate is may depend on where you live or your skillset, but once you know what your price range is, stick with it. You many want to offer people a trial session before they commit to a block so they can see how you both work together; never forget that hiring a PT is for many a big financial commitment and, within reason of course, you need to take steps to reassure them that your service is worth the price. Once the sessions are booked, write them down and towards each session you might find you need to remind the client of the time and location. Your cancellation policy is completely up to you to decide; be flexible, but not to the extent that it affects the rest of your business. Although I’ve spoken a lot about what you do for your clients, ultimately you are the most important part of your brand. Your personality and your ability to work with others is your USP; never copy anyone else’s style. I’d like to wish everyone either recently or soon to be qualified a huge good luck during their first year as a PT and beyond – if in doubt, remember the 3 P’s – Positivity, Preparation and Proactivity. And most important of all – believe in yourself. You got this!
er being ‘I rememb selling bout overworried a -headed nding big u so d n a se myself soon reali l, but you ing in ta b o or boastfu rative to e p im is f n style, self-belie p your ow lo e v e D . business be ready to of it, and be proud wner and phie Kay, o adapt’ - So Fitology trainer at
can’t make people act a certain way and your transition from a good trainer into a GREAT trainer will hinge on how you adapt to each and every person you encounter. Now for the less theoretical part – or ‘boring bit’ if you will, and you may have
already guessed that this is the part where I need to talk about money. Like any vocational job, this definitely isn’t one you should undertake for the money. You may well be working at a loss for a few months; once you’ve got your equipment, your park license if you’re freelance or rent if you work for a gym and your insurance. I had to save most of what I earned my first year to pay a big tax bill plus accountant fees – the glamour!
After spending 5 years working in PR & Marketing trying to pluck up the courage to quit and train as a personal trainer, Eleanor finally qualified as a PT in October 2015. Driven by her love of all kinds of physical activity, she trains clients to exercise for their mental wellbeing as well as for their waistlines. Her motto is ‘if it doesn’t challenge you, it doesn’t change you’. For more, visit trainedbyeleanor.com
Indulgence Why you should let your weight loss clients eat mince pies this Christmas
tâ€™s a big concern for anyone wanting to lose weight; trying to avoid all tasty temptations in favour of sprouts and clementines. But just how are they going to manage around all that Christmas food and drink? Less than healthy, calorific foods present themselves all year round. Birthdays, Easter and even Halloween, especially if you go trick or treating with your kids â€“ but Christmas can be even harder.
How do we stop them eating all the pies?
How to eat mince pies mindfully
The answer is, you don’t.
The first thing you might want to do with your weight loss client is discuss their goals for the period. If enjoying the food is important to them you could agree that the target until January is simply to maintain their weight and just avoid undoing their progress so far. They won’t lose fitness or strength if they keep up some activity, even if it’s just brisk winter walks if they’re missing sessions with you.
I am a firm believer that short term strict plans are just that – short term. And while a 7-14 day rigid plan with no room for manoeuvre may help reinforce self-efficiency (provided they stick to it of course) and boost motivation with quick results, long term we need to be empowering our clients to have some control over their eating habits, whatever the circumstances. There’s no better time to jump in the deep end and really prove this can be done than around all the temptations that are Christmas food.
They’ll eat them anyway If there’s one thing we fitness and nutrition professionals forget, it’s that not everyone shares our enthusiasm for burpees and broccoli. In fact we love being healthy so much we exercise out of choice and spend our days encouraging others to do the same. But if your clients felt the same way they probably wouldn’t need you in the first place. While many of us really don’t mind sticking to a few nuts, some seasonal fruit and skipping the cheese board (or whatever your personal ‘sacrifices’ are), they’ll say yes to a third slice of log cake, before they’ve remembered it’s not yet breakfast time. They like food; sticky, chocolaty, what the heck it’s only one (more) food.
Christmas isn’t easy for dieters The Christmas period is the toughest. It lasts much longer; weeks rather than an afternoon, multiple meals of heavy, stodgy food rather than just one day of sugar. Social gatherings revolve almost exclusively around large meals, which are interspersed with baked goods we’d never normally bother making the rest of the year. Families gather together for the first time in months, and with food being a symbol of love and generosity, if it’s not a batch of mince pies from your cousins then it’s a box of Quality Street from your neighbours. All of this, of course, means your weight loss clients’ progress grinding to a halt. Or worse, they gain weight.
Engaging in anything ‘unpleasant’; exercise instead of Christmas telly for six days straight, coupled with missing out on every tasty morsel that Christmas brings, is about the risk reward trade-off. Though pain reward trade-off is probably more apt in this instance. Having to skip every pudding that’s offered, in hope of losing another pound by their next session with you, is not on their agenda. Not many people agree that having the ‘ideal’ body is worth being miserable for long periods of time. And this is why your clients will eat the mince pies anyway. Want to fight that? You’ll lose. And so will they because they’ve feel like they’ve betrayed you and failed themselves.
Calorie counting? Not everything has a label, especially homemade foods. But that shouldn’t stop them from enjoying Auntie’s panettone. Calorie counters like MyFitnessPal have estimates for an average portion of an average food, and this will give you an idea of what a reasonable serving is. My favourite method is simply having portion guidelines for each meal, as it’s the most flexible and easy to follow. Plate portion guides, picture analogies to foods and template meal plans that can be filled with the food that’s being served are great ways to give people the flexibility they need while still retaining some control over their choices. Allow treats within this plan. A two-inch slice of Christmas cake and a couple of satsumas is an acceptable afternoon snack for most people. Three helpings plus half a chocolate orange is not. There’s a time and a place for strict diets, and this isn’t with your average weight loss client. They’ll be back on track with you come January, so just let them eat the pies.
Pollyanna Hale is a Personal Trainer and Weight Loss Coach at thefitmumformula.com, a time efficient online resource for women to get in shape from home.
Turningback the clock FABS is calling on all PTs to help change the way we age
or the first time in history there will soon be more elderly people than children. Although lifespan is increasing, healthspan is not; with many spending the last twelve years of life in ill health which is leading to loneliness, loss of independence and costing the nation £8 billion year. Rather than seeing this as doom and gloom, one specialist training provider is seeing this as a perfect opportunity to change the way we age and is looking for the right PTs to join them. In collaboration with The Centre for Healthy Ageing Research, Move it or Lose it! has developed the fully endorsed FABS Training Programme to combine Flexibility, Aerobic, Balance and Strength into every session and can be adapted for participants who need to do chairbased or standing exercises. The FABS classes are currently being used as part of a NHS programme for COPD (Chronic Obstructive Pulmonary Disease) patients being delivered in
GP surgeries. Patients have shown improvements in biopsychosocial health along with behaviour change allowing them to live healthier, happier lives. Move it or Lose it! are now looking to expand their network of instructors to help them roll out these sessions for older people in NHS, community and care settings. The FABS programme is ideal for exercise-avoiders, those who are wary of the gym and of course those who feel they can’t keep up with high impact sessions as they age. It’s also a perfect solution for PTs who need to fill the empty hours in the day between 10am and 3pm. Carole is one such PT, who was looking for an alternative to HIIT and Zumba. Not only are the hours ideal to fit around the school run, it’s widened her scope of practice and given her renewed zest by helping people to turn back the clock and put vitality back into their lives.
‘This is the most rewarding job I’ve ever done; in fact it doesn’t feel like work! Getting people moving, whatever their age or ability, is just great and we have so much fun too’. Move it or Lose it! are looking for the right instructors to join the team helping the nations’ older adults to get active, whilst earning a healthy income for delivering rewarding, fun and engaging classes. As an existing fitness instructor you can benefit from the Fast Track entry costing £295 or £195 with an EMD bursary.
If you want to get involved and help people to live longer, happier and healthier lives, simply request an information pack by contacting firstname.lastname@example.org or by calling 0800 612 7785. For more information, visit moveitorloseit.co.uk/fabs
Reach out to the fastest growing demographic in the UK with 14 million over 60s
MORE T U O o.uk FIND rloseit.c
oveito fabs@m 0 612 7785 bs 080 o.uk/fa .c it e s lo or moveit veitorloseit1 @mo
• Expand your client base & earning potential • Flexible day-time working hours • Be part of a nationwide research initiative • Endorsed by CIMSPA, Active IQ & EMDP
Fuelling the whole family When you are giving nutrition advise to your clients, have you ever considered including tips for the whole family?
Take additional nutrition courses Nutritional courses based on the eating habits of children can be easy to find, be with well-known training providers and can be done online, in your own time. Don’t ever sit back and say I already know enough. There is always room for us to grow our database of knowledge and continue to learn and develop our skills as Personal Trainers.
Their current eating habits Ask the client what kind of foods their kids eat. How often do they visit a take away or fast food restaurant? It can be too easy to lose count of how many times you nipped through a drive through to save time while dashing from one activity club to the next. Do their children have school packed lunches? If so, what is put into them?
The ‘Eat Well’ Plate If you type in a search engine ‘The Eat Well Plate’, you will find the recommended balanced diet as a
diagram. You can download this and show this to your clients. From this, they can then get a better idea of what their families should be eating in one meal. For example, frozen chicken nuggets and chips - besides being processed, this common meal is missing fruit, vegetables and dairy. This can be evened out and made healthier by parents making their own chicken nuggets and chips (getting the kids involved in the food prep too!), then adding vegetables to the plate, like carrots and peas. Finally, add dairy in with a plain yoghurt and chopped fruit as a dessert.
Eating together Does your client’s family eat together? This can make a huge difference to their children’s own food choices and also to being settled during meal times.
The big influence Let your client know they are a big influence in their family’s eating habits. If they are reaching for the biscuit tin then so will their kids. If they are drinking fizzy pop, then their children are more likely to copy.
Emphasise that changes take time It can take up to 15 times of giving a child a new food for them to accept it. Start with small changes; how I started with my own children is by cutting out sweets Monday to Friday and then asking them to choose their own fruit and vegetables whilst shopping.
Leana Darbyshire is the founder of Mummy and Me Club, and a mother of two herself. With three successful fitness related businesses to date, her latest venture is in an online format to fit in with family life.
teacher or coach with an award winning national training provider. 0844 800 22 80 email@example.com www.icon-training.com
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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. 07545 615412 965756 01159 email@example.com www.logitorloseit.net
THESUPPLEMENT CLIENT CONNECTION THE COURSE
Lotus Publishing has a highly respected and authoritative range of books for the student or practitioner of massage, physiotherapy, sports therapy, or any other health-related field. Most books are in full colour and offer expert advice alongside illustrations or photographs. All authors are chosen for the expertise within their specific field and each book offers unrivalled information at an affordable price.
Explore the role of supplements within the fitness industry with this one day seminar by Reflex Nutrition, led by industry expert Mark A premium service for personal in trainers and theirGilbert clients.Bsc. We Based offer an easy and effectiveBrighton, piece of the softsession ware will thepersonal general principles thathighlight will enable trainers to of supplements tocontrol select take charge, lookand afthow er and supplements your training goals. their trainingfor business on a daily basis. Event costs £65, and each guest will Our services include: receive a goody £125. - Client Profi les bag worth - Invoicing
THE SUPPLEMENT COURSE 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. 01273 303817 ext. 1005 Julian.firstname.lastname@example.org www.reflex-nutrition.com
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At Spirit Fitness 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. 01782 593533 email@example.com www.spiritfitnessuk.co.uk
Course date: Sunday 26th April Location: London £190 BUSINESS SERVICEPrice: DIRECTORY 01234 567890 www.jekajodance.co.uk
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10 minutes with
Perriam We talk to CEO Ross Perriam about the goals of EMDP
What is EMDP and what does it work to do? EMDP (the Exercise, Movement & Dance Partnership) is the national governing body for group exercise. We’re funded by Sport England to increase the participation in group exercise, by supporting instructors and organisations to deliver excellence. EMDP work with the industry’s organisations and operators, provide business resources and support for group exercise, and promote the benefits of group exercise to the population.
What are the aims of your three approaches? Each approach is designed to assist the sector to grow; to provide quality training that increases and improves delivery, to support all those involved and to help relevant parties develop and improve what they can offer. Our work with the organisations and operators is through FitgroupUK. We aim to bring the whole sector together to tackle the big picture opportunities and issues that exist for the instructors and participants.
Our work with teachers and instructors begins in our Academy, where we offer training bursaries for the courses that ourselves and our partner organisations run. We also have relationships with thousands of instructors, who we support with our marketing and business tools.
By creating FitgroupUK, EMDP has brought the group fitness sector under its umbrella to raise its profile and increase participation. It will mobilise key stakeholders to identify the key issues and challenges for the group fitness sector and create strategies to engage inactive members of the population.
Our work with participants is driven from our national survey. We understand the barriers to taking part and work to remove them as much as possible, to help people enjoy the benefits that group exercise brings.
Is it possible for people in the fitness industry or interested in the world of fitness to get involved with the work of EMDP?
You have recently founded FitgroupUK. How is FitgroupUK working to increase exercise participation? FitgroupUK is a body of key stakeholders involved in group fitness within the active leisure sector. Championed by Sport England, FitgroupUK was established to represent the group fitness market and implement a strategy that aims to double participation figures to 10 million people in the next five years and make group and dance exercise classes the nation’s workout of choice.
Absolutely! EMDP is a unique, notfor-profit organisation operating in a predominantly commercial space. We are completely impartial with a simple overall mission to get more people active; we can work with any brand or operator. We’re also able to pass on benefits such as training subsidies, discounts and low insurance premiums to the fitness workforce via our support packages and Academy programmes. To find out more about EMDP and how to get involved yourself visit exercisemovedance.org
Published on Dec 1, 2016
Hello and welcome to our December issue. We hope you have had a great year, and look forward to bringing you the same great PTM content into...