4 EXCLUSIVE INTERVIEWS
3 UNIQUE RECIPES
us s s rio ne se t fit ou ab
5 NEW WORKOUTS
PERSONAL TRAINER NOV 2016
with Nutrition X
EXCLUSIVE
DISCOUNT
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CODES INSIDE!
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The ultimate you WHAT DOES YOUR BODY NEED FOR OPTIMUM HEALTH AND PERFORMANCE?
Improving your performance AROUND THE WORLD IN 18,000 MILES
serious about fitness
The Tandem Men take on a global endurance challenge
KNOW YOUR NUTRIENTS Macro and micronutrients made as simple as can be
READY, SET, GO! Prepare yourself properly for lifting sessions
A HELPING HAND The benefits of using a personal training management company
BIO-SYNERGY TALK USING SPORT NUTRITION SUPPLEMENTS TO REACH YOUR GOALS
e n y a W
n o d r o G lents shares ta n o li il m a f o n a The m er highlights his impressive care
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NOV 2016 £3.99
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Experts HELLO,
Jon Bingham
As a Personal Trainer and professional dancer, Jon has a great understanding of how the body works and how it responds to exercise, whilst believing fitness results can be achieved through means other than just the gym.
Tom Godwin
Tom is the managing director of Foresight Fitness Services. He specialises in exercise referral and corrective exercise, helping other personal trainers improve their business.
Aidan Lee
Owner and Head Coach at FitRoots, Aidan works to provide the best systems, tools and guidance to his clients to help them reach their full potential. Commited to your success, Aidan’s mission is to empower the community to embrace a fit and healthy, movement based lifestyle.
Tracy Chee-A-TowCooke
Owner of Ultimate Fitness PT, Tracy is also a Senior Personal Trainer at Your Personal Training and a Clinical Sport & Remedial Massage Therapist. She works with a range of clients including athletes, dancers and recreational sport enthusiasts.
T
AND WELCOME TO OUR NOVEMBER ISSUE!
his month we’re talking nutritional needs. It is not uncommon to see people throwing themselves into their training with the aim of running faster, lifting heavier or hitting a certain weight. But if the same commitment isn’t shown towards nutrition, will these goals always be just slightly out of reach? It’s not always possible to get the nutrients you need through the food you consume, and because of this lots of athletes and fitness fanatics choose to take man-made supplements, to give their bodies a little more of what they require. In this issue, we speak to both Johnny Lomax of Lomax Nutrition (page 24) and Daniel Herman, founder of Bio-Synergy (page 32) about the supplements they would recommend for optimum health and performance. Prefer to do things more naturally? We look at the health problems that can be caused by the deficiency of certain macro and micronutrients and how you can fuel your body to avoid these (page 42).
Jem Drew
It is not only nutrition that can affect your performance; poor flexibility and mobility can also prevent you from setting a new PB. Suzan Altay teaches us a handful of yoga moves that will not only stretch, but also strengthen muscles to increase our range of motion (page 72).
Martin Hutton
Lastly, we talk vision boards and why personal trainers should get their clients to envision their goals to create positive mindsets (page 85). Get clients picturing what they want and working towards it each and every day.
Founder of SpaFitnessUK, Jem Drewis is a freelance personal trainer as well as a Chartered Engineer, British waterski coach and business mentor.
The ‘Guerilla Coach’ is a transformation specialist, author of ‘Transform Your Body: 12 Weeks To A New You’ and helps his clients completely change their attitude towards food and exercise.
Happy reading.
Emily
Ed Howes
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.
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PUBLISHER Myles Davies | EDITOR Emily Cotton emily@ptmagazine.co.uk | DESIGNER Joanna Darmochwal joanna@lemontreecreative.co.uk ADVERTISING SALES MANAGER Samira El Henavy samira@ptmagazine.co.uk | GENERAL info@ptmagazine.co.uk ACCOUNTS Laura Green laura@lemontreecreative.co.uk PUBLISHERS: Lemon Tree Creative Ltd, 93-95 Fore Street, Ipswich, Suffolk IP4 1JZ IMAGERY: Some images in this magazine are provided by Shutterstock. www.shutterstock.com COMPETITION T&Cs: Competition open to residents of the UK only except employees and relations of the publisher. All entrants must be aged 18 or over. One entry per person. Only complete entries will be counted. Prizes subject to suppliers’ terms and conditions, and cannot be exchanged. Winner agrees to have their name and town printed in future issues
to promote the prize winners. Editor’s decision is final. PLEASE NOTE: Points of view expressed in articles by contributing writers and in advertisements included in Personal Trainer Magazine, do not necessarily represent those of the publishers. While every effort has been made to ensure the accuracy of information contained in Personal Trainer Magazine, no legal responsibility will be accepted by the publishers for incidents arising from use of information published. All rights, including moral rights, reserved.
COPYRIGHT: No part of this publication may be reproduced, stored in a retrievable system, or transmitted in any form or by any means without the prior written consent of the publishers. © Lemon Tree Creative Ltd
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EESHOE SHOE © © International International Limited. All All Reserved. Rights ©2015 2015Reebok Reebok ©2015 2015Reebok Reebok International International Limited.Limited. Limited. AllRights Rights All Reserved. RightsReserved. Reserved. Reebok isReebok isisaaregistered trademark trademark ofofReebok ofofReebok International International Limited. ReebokReebok isaaregistered registered registered trademark trademark Reebok Reebok International International Limited.Limited. Limited.
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CONTENTS NOV_PT_CONTENTS.indd 6
INSIDE
THIS
ISSUE REGULARS
8 FITNESS FOCUS
The latest news and updates from the world of fitness
11 INJURY
SPOTLIGHT
How to beat acute injuries
12 NEW KIT IN TOWN The latest fitness fashion, handpicked for you
14 PRODUCT PROFILE Your gym bag essentials
FEATURES
18 WAYNE GORDON
The man of a million talents shares his impressive CV
22 JOHNNY LOMAX Lomax PT founder Johnny talks supplements
26 ERIN SKINNER
Nutritionist Erin tells us what our bodies really need for optimum health and performance
32 THE TANDEM MEN Join this duo on their Guinness World Record circumnavigating attempt
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SUBSCRIBE! Head to page 56!
WORKOUTS
59 TAKE ANYWHERE HIIT The workout you can do anytime, any place
66 KILLER CALVES
Work on those hard to build muscles
68 READY, SET, GO!
Preparing women for lifting sessions
72 GETTING BENDY Use yoga to increase your range of motion
NUTRITION
39 FOOD FOCUS
We’re filling our hearty home cooked meals with root vegetables.
40 KNOW YOUR NUTRIENTS
Jon Bingham breaks down macro and micronutrients
53 GUILT FREE MAC ‘N’ CHEESE
Ben Rawlings teaches us the method behind his vegan version of this normally ‘naughty’ dish
54 SUPER CHARGED STEW
Marie Felton shares her winter warmer recipe
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PT BUSINESS
80 A HELPING HAND The benefits of using a PT management company
83 BABY BOTHER
Why mums aren’t your average client
84 MUSIC TO YOUR EARS Using music within your personal training sessions
90 CREATING A BUZZ How to market yourself and your business
WITH NUTRITION X
+PLUS
MUCH MORE
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fitness focus
Fitness FOCUS
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 chosen our favourite big workout songs from the small screen
+ + +
CSI: Crime Scene Investigation The Who – Who Are You Glee Journey – Don’t Stop Believin’
The Hills Natasha Bedingfield – Unwritten
+ Friends
The Rembrandts
– I’ll Be There for You + One Tree Hill Gavin DeGraw – I Don’t Want to Be
+ Malcolm in the Middle
They Might Be Giants – Boss
of Me + Breaking Bad
Knife Party – Bonfire
+ The Fresh Prince of Bel Air Will Smith & DJ Jazzy Jeff
– The Fresh Prince of Bel Air
MOOV HR – THE WEARABLE FOR YOUR
HEAD THAT WILL WIN YOUR HEART Save time with the most efficient and effective heart rate based workouts thanks to the latest product from fitness wearable expert Moov. Following the incredible popularity of the first two Moov products, MOOV HR continues the company’s philosophy of coaching and educating, rather than just measuring its users; however this time with a focus on accurate heart rate monitoring and optimised heart rate zone training. MOOV HR focuses
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on coaching users to perform optimised workouts based on performing exercises in a target heart rate zone. For these workouts to be effective and efficient, it is essential that the HR sensor collects accurate measurements, something that just isn’t possible with the vast array of wrist-worn HR monitors currently on the market. Because of this, Moov has adopted a different stance. By shifting the sensor to the temples on the side of the user’s head (where the skin is thinner,
movement is reduced and increased blood flow is easier to read), MOOV HR is capable of a much more accurate and reliable measurement. The MOOV HR sensor fits in both the MOOV Sweatband and MOOV Swim Cap, and it can either work independently for purely HR based workouts or alongside the 3D motion tracking MOOV NOW, for full body and form monitoring. MOOV HR is now available for pre-order for £45 and will be priced at £75 once shipping has started.
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EVENTS Fill your diary with these fitness focused events
Run Strong DATE: 6th November 2016 VENUE: London COST: £100 MORE INFO: themountainfoundry.com Run Strong, an off-season strength training workshop will help you to put in the hard work of building your strength base, develop your mobility and agility and to start injury-proofing yourself for all the miles to come. The workshop will include both workouts and lectures and have you leaving with a thorough understanding of how best to progress your own training and apply the techniques and methods learned into your 2017 running season.
Sky HIIT Yoga DATE: 7th November 2016 VENUE: The Gherkin, London COST: £28 MORE INFO: eventbrite.co.uk
ADANOLA LAUNCHES
TRANSCEND FOR AW16 UK based athleisure brand Adanola has launched its exciting new Transcend range for AW16. With the rise of athleisure collections, designed to be worn both to the gym or out to dinner with friends, Adanola’s beautiful and still very functional active wear is perfect for any situation. Brand Director Hyrum Cook’s vision for the range was to embody the ethos of making women feel good, regardless of their size or ability. ‘We’ve always stayed true to our mantra of wanting to make girls look good, feel good, without breaking the bank, and never want to compromise on style’.
Transcend is the third range for the young athleisure brand, who also celebrate their 1st birthday on 1st November. ‘The collection is about pushing boundaries, going above and beyond in your goals – whatever they may be; fitness, health, wellbeing’. As huge advocates of body positivity, Adanola wanted to create a range that allows the wearer to feel proud of themselves when working out, and confident in all aspects of their life. The Transcend range is now available to purchase from adanola.com
Think HIIT and yoga are at two completely different ends of the spectrum? Think again. City Yoga will kick start your week with a unique blend of yoga, speed and strength training, all whilst enjoying a panoramic view across the capital from the top of The Gherkin. After focusing on flowing sequences to ensure fluid movement to unwind the mind and body, you will be refueled with a well-crafted breakfast courtesy of Pip & Nut and Sibberi Tree Water.
Inflatable 5k Santa Run DATE: 26th Nov/ 3rd Dec 2016 VENUE: Brighton/ Ipswich COST: £30 - £45 MORE INFO: ukrunningevents.co.uk Start your festive season off with a flip, bounce and a boing with the most fun 5k you will ever run. Hurdle, crawl and climb to battle your way across ten giant inflatable obstacles, dressed fully in a Santa suit. Prices increase as the event gets closer, so grab your hat and get booked!
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FRESH HEALTHY TEAS Pure green and white teas have no calories therefore make a great alternative to sugary soft drinks or creamy lattés. Tasting great and rich in healthy antioxidants; the Catechins found in green tea help protect the body from cell damage and may have a role in helping the body speed up the metabolism helping to support healthy weight management, especially when combined with a healthy diet and regular exercise. Qi’s Organic green tea is delightfully mellow and delicate, with none of the
WIN! This month, Personal Trainer has teamed up with Nutrition X to offer you the chance to win their ‘Ultimate Performance Bundle’ of goodies. Included is Nutrition X’s Big Whey Protein, Hypnos Casein Powder, a box of Energel+, Leucine and a Nutrition X Mixmaster Shaker.
WHAT ARE THESE SUPPLEMENTS AND WHY SHOULD THEY BE USED? Big Whey
bitterness often associated with green tea, whilst Qi Green Tea Plus which has the added benefits of blueberry, pomegranate and red grape offers refreshingly fruity taste. Qi enjoy a long, unique relationship with their tea farmers, trading with them directly. Their teas are grown in an environmentally protected area, high in the Yellow Mountains of Southern China and are packed at the tea gardens straight after picking for mellow, healthy teas that retain all the natural goodness of the fresh leaf.
Exclusive reader offer: GET 20% OFF YOUR QI TEAS order by quoting ‘PT20’ at the checkout. Learn more, and get free UK shipping when you order 6 packets or more, at qi-teas.com
WITH NUTRITION X Energel+
Reduction of the body’s carbohydrate is a potential fatigue factor in sporting situations and is why many athletes often have a fast acting carbohydrate that can be taken in small amounts. Energel+ has been made in order to contribute to carbohydrate availability before, during and after training.
Leucine
Leucine is one of three branched chain amino acids (BCAA’s); research has shown that Leucine is the major amino acid to stimulate muscle protein synthesis. Athletes looking to build muscle should aim to use products with a higher Leucine content for maximum results.
W IN !
Big Whey provides your muscles with the amino acids necessary to assist in recovery, rebuilding muscle tissues and improving muscle tone. Big Whey has also been fortified with glutamine which has been shown to prevent exercise induced muscle breakdown, enhance insulin concentrations to aid an anabolic state and improve gut health to ensure optimum absorption of nutrients.
Hypnos
Hypnos has been designed with key ingredients of zinc, magnesium, vitamin B6, and Casein, as a supplement to be taken at bedtime; to aid quality sleep as well as promote muscle recovery. Hypnos is ideal for the sportsperson who has trained at night or needs overnight recovery to engage in strenuous training first thing in the morning.
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TO WIN:
Head over to ptmagazine.co.uk/nutritionxcomp to enter. It’s as easy as that! ENTRY CLOSES THURSDAY 24TH NOVEMBER 2016 AT 5PM. The winner will be chosen completely at random and will be announced on Friday 25th November 2016.
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fitness focus
P.R.I.C.E. – THE COST OF ACUTE INJURIES The advancements in Medicine and technology over the last 100 years have been remarkable, allowing for treatments that would have once been laughed at, even in sci-fi movies. Our counter parts in Italy are looking to complete the first ever head transplant by 2017, the MOD are advancing in the fields of prosthetics and neural-interface technology and the USA are trialing anti-ageing drugs this year, believed to allow you to live well into your 120’s with good health! In this article we are going back to the bread and butter of acute medicine and injuries: Protection, Rest, Ice, Compression and Elevation (P.R.I.C.E).
The principles of P.R.I.CE have been unchallenged for centuries and it has become a foundation for the treatment of acute injuries. Surprisingly though, there isn’t much evidence out there to say P.R.I.C.E actually works. It’s now time we upgrade and get the most out of acute recovery by following these simple steps:
Protection And Rest
Muscular injuries should be rested for 2 days and then followed with gentle mobilisation without resistance. Severity and nature of an injury are key predictive factors to recovery. Pain is also a dominant factor and should not be encouraged in the early stages.
Ice 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.
Crushed ice should be used for 10 minutes on and 10 minutes off, and repeated up to 3 times for optimal analgesia.
Compression
Apply firm bandaging to the injured area during and after applying the ice. The compression should be firm enough, but
not cause pain and extend four inches above the injured site.
Elevation
Aim for the injured extremity to be above the level of the heart. You can do this by elevating the upper limb on a pillow or using a sling. For the lower limb, lowering yourself and raising your leg above your pelvis would work. There is no specific time requirement, but consider longer for distal body parts. The future of P.R.I.C.E is exciting as the evidence base is building and new concepts are being worked on. Optimal loading is the next step forward looking at the favourable load to maximise physiological adaptation. This could replace rest all together. Optimal loading looks to increase tensile strength, collagen reorganisation and neural reorganisation. The final aim is to be able to return to normal function more quickly than the previous model would allow. Disclaimer: If your pain does not settle or worsens please seek medical advice.
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products
Nike Men’s Romaleos 2 Weightlifting Shoes Ensure you’re locked in in the gym with a pair of Nike Romaleos; integrated lacing, two large midfoot bands and an innovative thermoplastic heel wedge, replace the wooden version that has been in weightlifting shoes since the 1960s. The Honeycomb-like system of trusses and bridges in the midsole creates maximum stability, whilst the synthetic upper provides fantastic durability. £175 from nike.com
MyProtein Women’s Red Concrete Power Tank Top The racerback style and spandex fabric composition of MyProtein’s Red Concrete Power Tank allows for maximum stretch and zero restriction during training. The specialised sweatwicking material regulates moisture transport ensuring a dry, light and sweat-free session and the adjustable double straps and integrated sports bra with light support offer maximum comfort. Pair this Power Tank with the matching Red Concrete sports bra or gym leggings, or mix and match with other items for a stylish workout wardrobe. £25 from myprotein.com
NEWKIT
IN TOWN
The latest fitness fashion, handpicked for you
Animal Women’s Jess Shine Long Sleeve T-shirt
The eye-catching patterned sleeves of this long sleeve t-shirt from Animal, contrasts perfectly with the more subtle block colour torso. The moist wicking fabric throughout allows the wearer a dry and comfortable workout, with the thumbholes ensuring that almost the whole of the upper body is kept warm during the winter months. £45 from shop.animal.co.uk
Bellum Active Women’s Geo Performance Capri Make a statement with Bellum Active’s boldly designed Geo Performance Capri. The sweat wicking, breathable fabric will keep you comfortable during any type of training and the waterproof lined zip pocket will keep your valuables safe and dry. £53 from bellumactive.co.uk
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products
Adidas Men’s Training Techfit Base Shards Graphic Tights These compression-fit leggings will almost become a second-skin; keeping you dry and comfortable, with built-in UV protection and odour control. Soft seams help reduce chafing during a workout or run, and a jungle print design gives the leggings a stylish edge. £29.95 from adidas.co.uk
Premium Apparel Eclipse T-shirt Premium Apparel’s Eclipse range sets the new standard for fitness clothing. Custom made for the ultimate physique enhancing athletic fit, the Eclipse t-shirt’s raglan sleeves allow full range of motion as well as its lengthened and curved hem preventing them from riding up and ensuring maximum comfort throughout the day. £32 from premiumapparel.co.uk
Renegade Box Flex Fleece Zip Hoodie The go-to hoodie for Team Renegade will also be your go-to hoodie for colder days. This wellfitted all-purpose hoodie is suited for your walk to the gym, your gym session and your run back home. With a white metal zipper and drawstring and a front kangaroo pocket, this hoodie is available in a variety of colours. £40 from renegadebox.com
Under Armour Men’s Mirage 2-in-1 Training Shorts Under Armour’s men’s 2-in-1 shorts offer a loose cut for complete comfort on top, whilst underneath a lightweight stretch-woven fabric delivers superior mobility. Wicking away sweat & drying fast, added anti-odour technology also prevents the growth of odour-causing microbes. In a selection of colours, these shorts also feature a covered elastic waistband with internal draw cord and mesh hand pockets. £30 from underarmour.co.uk
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products
Product Profiles What should you be stowing in your gym bag?
Adapt Nutrition Adapto-Lean
Green tea extract, bitter orange peel, cayenne pepper, green coffee and olive extract are among the 12 different plant, vitamin, mineral and herbal ingredients that make up this highly effective weight loss management supplement. Adapto-Lean also contains chromium, which contributes to normal nutrient metabolism and blood glucose – both of which are vital for a lean body composition. £28.00 for 30 servings from monstersupplements.com
ShakeSphere V2 Shaker Bottle
Carrying the pre and post workout powders and multitude of vitamins and supplements you may take each day, when you’re on the move may require some serious organisation. Instead of dealing with multiple packets or boxes, allow one of ShakeSphere’s V2 shaker bottles, with its easy accessible compartments, to keep everything in one place. Store it in the freezer, heat its contents in the microwave and throw it in the dishwasher when you’re finished with it. And with numerous colours to choose from, mix and match the designs to create your own unique bottle. £11.99 from shakesphere.co
FOR 10% OFF USE THE DISCOUNT CODE ‘ptmagazine10’
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Plantronics BackBeat FIT Wireless Headphones + Mic
Whether you prefer to train indoors or out, the Plantronics BackBeat FIT wireless stereo headphones will be sure to provide you with the best quality audio to motivate you through your workouts. These waterproof (and therefore, sweat proof!) headphones have onear controls which let you keep moving while you control your music, and the reversible armband can hold your phone whilst you’re training, and then store your headphones once you’ve finished. £119.99 from plantronics.com
Primal Pantry Primal Protein Bars
Elite athletes only perform to their full potential when they’re fuelling themselves in the best possible way. Dubbed the cleanest protein bars around, the mix of protein, carbohydrates and fats found in Primal Pantry’s Primal Protein Bars is a combination of 100% natural ingredients. Using dates, coconut nectar and hemp powder as the foundation for each bar, both the cocoa orange and mixed berry flavours include only a small handful of other raw ingredients to give them their delicious taste. Completely grain, gluten and dairy free and with 10 – 12g of protein per serving, these bars are suitable for absolutely anyone and can be enjoyed as an energy boost before the gym or post workout to aid muscle recovery. £29.90 for 15 bars (either of one flavour or mixed) from primalpantry.com
Red Kooga Natural Energy Release Tablets
When slowing down isn’t an option, give your mind and body a well needed oomph. Together a mixture of Ginseng, Guarana herb and your daily requirement of B vitamins will promote vitality and mental awareness, provide a natural source of caffeine, help you maintain a healthy nervous system and encourage the release of energy from food. All of which are essential to anybody conscious of his or her health and wellbeing. £2.99 for a pack of 10 or £6.99 for a pack of 30 from boots.com
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Gym Shark Dry Element Tank Top
Gym Shark Dry Element Sweat Shorts
Featuring DRY Moisture Management Technology Gym Shark Dry Element Tank Top
Gym Shark Sculpture Leggings
Gym Shark Sculpture Shorts
Gym Shark Dry Element Seamless Vest
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products
traditional sportswear came about, it wasn’t just for getting sweaty in, it has become tasteful, comfortable and stylish. There, athleisure was born, and has taken off in the past two years across the UK and America. A previously dormant market until the boom of athleisure hit our high streets, JimBag has struck into this captive market which now, almost everyone wants a piece of. Aspirational brand JimBag has captured this sector of the market like no other and blurred the lines; whether you’re a gym bunny or a ‘fashleisure’ fanatic. JimBag is not just a brand but a lifestyle, able to be worn for practical purposes, or well as for everyday wear. Understanding that our lives are relentlessly busy, increasingly demanding and viciously competitive, whether it’s from the gym to the office, to the bar or to the track, JimBag facilitates the corporate man or the empowered woman from leisure, office and travel.
JimBag for the win Stylish and practical, JimBag is for everyone
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n recent years, there has been a steady growth in sports and leisurewear, yet athleisure had remained dormant in the fashion sector. However, papped celebrities in gym gear caught sprinting out of Starbucks, moved away from being shameful to effortlessly chic,
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as sportswear began to catch the attention of the public. It was becoming acceptable to dress comfortably to go out, to wear your gym kit even if you weren’t exercising. This interest put the spotlight on leisurewear on a larger scale demand. Thus, a reinvention of
Focusing on the stylish element of athleisure, with raw street-style inspiration and moody city-based imagery, JimBag is pioneering the wearable aspect of athleisure. Remaining stylish and polished, JimBag is the epitome of affordable sports-luxe, where you know that you will get quintessential British quality in design and manufacture. The detailing of the bags keep the brand on trend and quirky, whilst remaining traditional. JimBags are available in a range of wearable, neutral colours, along with a range of colour splashes for strong visual impact. The first printed range, which has been hugely successful this season, is the camo print bag, which is unique yet contemporary and has kept the market hungry for more. JimBag can be found in Selfridges Manchester, harbouring their roots in the North before nationwide domination at the infamous department store. With JimBag you really feel you are at the edge of something about to take off; aspirational products with an affordable price tag.
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interview
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interview
The man
of a million talents Personal Trainer catches up with Wayne Gordon
You’ve got quite an impressive CV! What’s been your career highlight? There have been a few, but I would say the biggest highlight was the movie “Skyfall”. This was my first major feature film and to be involved in such an iconic British film on its 50th anniversary, was an amazing involvement. It gave me the opportunity to work with some incredible actors such as Daniel Craig and Javier Bardem; seeing the way they apply their skills to the screen boosted my motivation to want to perfect the craft.
What’s been your favourite sport so far? My favourite sport has to be bobsledding. The sport places a high physical demand on the athlete’s speed, power, synergy, travel and an abundance of adrenaline. It’s a sport that will test you physically and mentally, and when you get to the end of the run you’re either excited to go back to the top… or go home!
Is there anything you wish you’d done? No, I don’t like to look at things like that. There are a lot of goals on my list that I am working through and if there is something that looks interesting I just add it to the list to work on. On a more serious note, I do wish I had teamed up with Core Health & Fitness earlier in my career.
What first got you in to fitness?
What’s next for you and Pace & Go?
I would like to think it was watching Donald Quarrie run for Jamaica when I was pretty young. Seeing the hype surrounding him and his performance made me want to be an athlete. Some years later, I was amazed at what Daley Thompson had achieved during the ‘84 Olympics and right there and then, I decided it was my goal to be an athlete. Later that year, at the age of 13, I went out and randomly ran a half marathon in my local area. Since then I’ve continued to involve myself in various sports and competitions.
We have a number of things in the pipeline. We are creating more online content for Grokker, which is an 8 week transformation programme that will be released in the next couple of months. Jenny has recently returned from the filming of Wonder Woman, which will be released next year. For me there are several films that I will be acting in later in the year and I have just finished filming a Ross Boyask film “Vengeance” with WWE star Wade Barrett. We are also looking to form a great working relationship with Core Health & Fitness. We really believe in their ethos and journey to get people moving. We are also working to develop an education programme surrounding the StairMaster HIIT Zone with their five key products.
At 16, I joined the Armed Forces; this was heaven to me because it was that moment I decided to learn and understand the human body and immerse myself into fitness training. I joined the unit’s physical education team and began learning from the best. Soon after leaving the Forces, I joined the Metropolitan Police Physical Education Team, before making a side step to set up their Rehabilitation Department. Recently, I left to focus more on Pace & Go and in doing so, I joined Core Health & Fitness to learn from some of the best educated minds within the fitness industry, such as Fabio Comana, Tatiana Kolovou and Pete McCall.
Talk us through an average day’s training, how do you maintain your sheer strength and size? Over the years I’ve tried most forms of training principles; right now, my regime is training 5 - 6 days a week. However, I try to change things every 3 weeks and aim to include muscular strength, power and endurance as well as flexibility training. I also allocate time so that Jenny and I can train together as this is important in our relationship. It also gives us both the opportunity to develop new exercise content and ideas to really push each other.
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Although I am no longer competing in any sports, I do however still enjoy training like an athlete. This mode of training has been ingrained in me for many years and I never get tired of it. I like to mix up my training with Olympic lifts, hill sprints, kettlebell and bodyweight circuits, cable-based training and also where I can, add in some HIIT session using the StairMaster HIIT Zone. A typical day training, if all goes to plan, is something like: Olympic Lift Circuit and HIIT session -10 reps of each exercise, 90 seconds rest and repeat 4-5 times. • Deadlifts • Romanian deadlifts • Bent over row • Hang cleans • Front squats
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• Push press • Incline bench press I then have 5 mins rest before hitting the StairMaster HIIT Zone - 30 seconds hard effort with 15 seconds change over. I choose between the StairMaster Gauntlet, StairMaster Upper body Ergometer, StairMaster HIITMill and the StairMaster Air Fit bike. I usually aim for 3 rounds.
And an average day’s diet? I don’t like the word diet as to me this sounds negative and often makes you feel guilty about what you’ve ingested. My daily nutrition intake always starts with breakfast and if I know my training day is going to be intense, I tend to bolster my calories with Reflex Instant Mass Pro in the morning. Mid-morning if I’m still feeling hungry, I usually have a Reflex R-bar or an Oatein bar. Lunch is often chicken, broccoli and rice or sweet
potatoes. In the afternoon, pre-training I have a Reflex Native Whey shake and then follow my workout with a post workout potassium shake which includes; Instant mass pro, peanut butter, banana and coconut milk. Finally, dinner is all about meat and lots of vegetables; I aim to consume my main source of carbohydrates during the day.
You must cheat every now and again, what’s your favourite cheat meal? Both Jenny and I eat well 5 days a week and at the weekends we tend to look for cool restaurants around London to eat out. Two of our favourite locations are The Avenue for brunch and Kensington Babylon restaurant; the food there is consistently good. However, with that being said my now and again cheat meal is a “Dirty Burger” with sweet potato fries.
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Also working as an actor, notably in ‘Skyfall’, it appears you’ve got some exciting projects coming up! How difficult is it to train for movies? This year has been fantastic with some awesome projects in the pipeline. I tend not to change the way I train unless there is a demand for me to gain some extra weight. Sometimes filming days can be long, so I will focus more on cablebased training using Nautilus Human Sport equipment. This is a great way for me to bridge the gap between isolated and integrated functional training and save me time getting from the gym to set.
As a celebrity trainer, who has been your favourite client to train?
There are a few interesting celebrities that I have worked with, but my all-time favourite guy is Dynamo. This guy is an absolute work-a-holic and machine; he was at first a challenge due to his Crohn’s Disease. He has now gone from strength to strength, both physically and with his career, and I wish him every success.
You are very busy yourself and have also started working with Grokker; a resource for busy people who want to make time for their fitness. How did you get involved with Grokker? Grokker approached us during the infancy stage of the company and we realised very early on that we had the same mission statement; we wanted to offer a solution to combat the common excuses around maintaining ones health and wellness. The fitness industry is becoming increasingly accessible
through mobile phones and tablets, so Grokker was the perfect opportunity to connect with thousands or even millions around the world. People are now able to access fitness experts at the touch of a button and workout anywhere that is convenient. We decided to alleviate any barriers or excuses someone might have when it comes to exercising, by developing nine bodyweight workouts that effectively transformed the exercisers fitness and physique, without the need for weights or equipment. People complain they don’t have time, so we included a high intensity format, which includes 7 minutes of intense exercise or they can be used as workout specific finishers. To find out more about Grokker and the fitness videos they offer, visit grokker.com/fitness
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Tailored for health, built for performance PT catches up with Jonathan Lomax to learn more about the research and development process behind his supplement range
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L
omax Bespoke Fitness, Nutrition & Wellbeing offers a unique gym set up; the Chelsea gym is home to 15 fitness pods, a healthy café, performance orientated wellbeing clinic and high tech reformer Pilates and indoor cycling studios. Not only committed to helping their clients reach their goals through diet and exercise, the team at Lomax are also busy trialing, testing and developing the brand’s new range of products.
How did the idea to create a range of supplements for Lomax come about? I have been designing nutrition plans and recommending health and fitness supplements as part of those plans, for over 15 years. Since we opened our second space in Chelsea in 2010, we have really pushed our nutritional services, our health food and supplement retail offer, and also the use of supplements in the preparation of food and shakes in our café and food delivery business. Alongside this, I found I was getting increasingly frustrated with the formulas, the quality and the value of what was on the market already. So in 2015, I decided to create my own range, focusing on formula development.
With hundreds of companies on the market selling supplements, where did you see a gap in the market? The gap in the market is between the traditional ‘gym rat’ user of protein powders – largely based on aesthetics and physique – and the other end of the spectrum, the use of supplements for complimentary health (the more ‘hippie’ organic user). The price point variation and quality between these two ends of the spectrum is criminal for what is essentially a lot of marketing nonsense.
I wanted to focus on creating formulas that actually increase ‘performance’ regardless of your training status or approach to health and fitness. Through increased performance even the weekend athlete, yoga instructor or 65 year old gardening fanatic, will make both health and fitness ‘gains’ and the by-product of that is not just an aesthetically pleasing body, but a body built to perform.
How do you believe Lomax Nutrition’s supplements stand apart from many others available? Chiefly – the difference is in how we developed the formulas (we have a working fitness and health business, in which we see around 7000 client hours a month for over 10 years in the UK); this gives us the perfect database upon which to design and test products that work. We are not a faceless brand; we have a collective over 30 years experience in our team, all of who contribute to the R&D. Secondly, as a brand we offer a full 360-degree approach to fitness and health, the supplement sell is only part of our overall strategy in designing lifestyle solutions for our clients. As such the pressure to push supplements as the only solution isn’t there – we would always recommend food ahead of supplements.
For individuals who aren’t familiar with using supplements to enhance their health and performance, which would you recommend and when would you recommend taking them? The first thing I would want to know is what their diet is like and if they exercise and how often. This allows me to construct an idea of their calorie inputs and outputs and from this I could advise which supplements to use.
A good protein powder (whey based) is essentially enough to help support muscle refuelling – our Complete Source is a good value high quality basic protein powder, which tastes great and has a full spectrum of the most important amino acids (BCAA). If you exercise more than 3 times per week I would recommend looking for more advanced products that contain higher levels of amino acids required for recovery, such as our Pro-edge Formula, or that aids with slow release fuelling and sleep like our Sleep & Rebuild Formula. If you are lactose intolerant, then a plantbased protein is a better idea. These don’t always provide a full spectrum of amino acids, therefore you may wish to use additional BCAA supplements, such as our 8:1:1 BCAA product Repair and Refuel.
Your products are still in their initial phase. How do you plan to develop these in the future? As we have always done, we will keep looking for science-based research to tweak our formulas, in terms of effectiveness, taste, usability and price. This is especially important as we launch in the USA, a very mature market, next year. We are also about to release a new super-food and grain matrix plant protein blend, which will provide everything you need as a vegan or dairy intolerant athlete, called Pro-edge Plant Source. This will be a market first for an all in one product for this demographic, competing head to head with whey protein formulas.
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interview
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interview
The ultimate you Dietitian Erin Skinner talks to PT about the nutritional needs for optimum health and performance
As a dietitian, you will have dealt with many different client needs. As a generalisation, what are the top nutrients that an athlete needs for optimum health and performance? The top three nutrient insufficiencies among athletes are iron, vitamin D and calcium. A deficiency in any of these three can negatively affect health and performance. Antioxidants and omega-3 fatty acids are also often under-consumed by athletes, especially considering that exercise creates increased demand for these antiinflammatory compounds.
Are there specific foods that athletes can include in their diet to ensure that they are getting the nutrients they need? Yes, I encourage daily consumption of heme sources of iron such as meat, poultry and seafood. Non-heme, plant-based iron sources are much less bioavailable. Avoiding animal protein also leaves the diet lacking of the essential nutrients B-12 and zinc. I recommend at least two servings of fatty fish such as salmon per week, to provide omega-3 fats and vitamin D. Mid-day sunlight exposure is also important for vitamin D status. Supplementation is sometimes necessary in countries with northern latitudes such as the United Kingdom, especially in winter. Vegetables and fruit, of a variety of colours, should be consumed and in large quantities – this provides the greatest
variety of antioxidants. As for calcium choices, dairy foods are an obvious choice but alternate options include sardines, tofu and dark green vegetables such as kale, cabbage and broccoli.
As well as looking at an athlete’s nutrients, their intake of each macronutrient must too affect their health and performance? Yes, athletes have increased protein requirements, as most people are aware. Protein aids recovery and healing, while protecting/sparing muscle mass. When it comes to carbohydrate, there has been some controversy in recent years but the research shows that carbohydrate is the body’s fuel of choice. Greatly restricting carbohydrates is not recommended for athletes, especially if they participate in endurance or high-intensity exercise. Fats are also important for athletes, especially as a source of anti-inflammatory omega-3 fatty acids and of the fatsoluble vitamins A, D, E, and K. With regard to all three macronutrients (protein, carbohydrate and fat), quality is extremely important. For example, sweet potatoes or bananas are better carbohydrate sources than white pasta or pastries.
weight per day. At least 10 grams of protein should be consumed within 30 minutes of a strength workout. Some studies show benefits from consuming up to 30 grams of protein post-workout, but no benefit beyond that point. At least 30 grams of carbohydrate should also be consumed with this post-workout meal. Strength athletes should consume a variety of quality sources from all three macronutrients as described above, at a calorie level appropriate for their body composition and activity level. Endurance: endurance athletes should consume at least 1.2 g/kg protein per day, with at least two servings of heme protein per day. They should consume carbohydrates in the range of 3-7g/kg per day for light to moderate intensity (up to one hour), 6-10 g/kg per day for high intensity (1-3 hours per day), and 8-12 grams/day for elite-level
If we were to look more specifically at different types of fitness goals, for example for strength, endurance and weight loss goals, how different would each nutritional need be? Strength: athletes who compete in strength-based sports have increased protein demands, in the range of 1.2 – 2.0 grams per kilogram (g/kg) of body
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that no dietary supplement makes up for a poor-quality diet. With or without dietary supplements, it is important to eat a nutrient-rich diet to provide for your individual energy and nutrient needs.
It is not only athletes that can benefit from the nutrients they fuel themselves with; this is true also for the average individual. How important is it for personal trainers to have access to good nutritional advice to help these individuals? I have been a personal trainer for eight years, so I am personally familiar with the importance of quality nutrition advice when it comes to getting results for clients. I often tell my clients that their progress is 80% diet and 20% training. If the client’s diet is poor, then their time in the gym will yield poor, if any, results. I find this to be true whether the goal is weight loss, strength gains or endurance.
(4+ hours/day). For exercise greater than 90 minutes in duration, intake of carbohydrate and electrolytes during exercise may increase performance. Endurance athletes are at increased risk of under-consuming energy, which can lead to decreased bone mineral density, loss of menstrual cycle, poor immunity and increased cardiovascular risk. Weight loss: athletes who wish to decrease body fat have to walk a careful balance. Energy intake should be decreased enough to lose body fat, but not so much that performance is affected. The first step is to determine daily calorie needs, accounting for current body composition, activity level, and gender. Then, calories should be decreased by 300-500kcal/day for men and 200-400kcal/day for women. Nutrient density is especially important to preserve performance at a decreased calorie intake.
Is there a significant difference between the needs of males and females? Yes, men usually have larger requirements for calories and protein,
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because of size and increased lean body mass. However, women are more likely to experience iron deficiency and hormonal imbalances related to over-exercise and under-eating. In fact, female athletes may have iron requirements up to 70% above the average requirement.
There is a huge number of supplement companies on the market that offer an endless amount of products, each said to be designed to meet specific needs. Do you recommend man-made supplements or would you rather encourage individuals to get the nutrients they need through more natural means? I’m not against dietary supplements, and I use them often in my practice. However, it is important to know that dietary supplements are often either contaminated or are lacking the ingredients claimed on the label. In fact, the type of dietary supplements that are most often contaminated are those used by athletes – protein powder and weight loss supplements. Finally, keep in mind
What advice would you give to trainers to assist them with helping their clients reach their goals?
Trainers have a fine line to walk – it’s important to keep in mind that if you’re not a licensed nutritional therapist or dietitian, you should not provide individualised nutrition advice, especially for a medical condition. Trainers should keep in mind that blanket rules are generally ineffective – different people need different things. However, there are some universal truths such as: decrease refined carbohydrates and processed food, increase vegetable intake, eat healthy fats, and source quality protein.
Erin Skinner is a Registered Dietitian, Personal Trainer, and author, whose passion is revolutionising her clients’ health with a functional and ancestral approach. Visit RealNutritionRX.com or email Erin@RealNutritionRX.com for more information.
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FEATURES
Return of the MUSCLE Editor Emily heads to the Maximuscle re-launch to trial run some of their newest products
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his month, one of the UK’s most established sports nutrition brands, Maximuscle announced its re-launch, with the added introduction of a new and improved range of raw protein ingredient powders. The PT team were invited to attend the Maximuscle re-launch event; I was to be put through a 1-on-1 training session with one of MaxiNutrition’s ambassadors and trial some of the new range whilst doing so. The new range is designed with a specific audience in mind; committed athletes and gym goers who are looking to tailor their nutritional supplements to their own specific goals. Maximuscle’s new, Informed-Sport registered, raw ingredient protein range includes five key products; BCAA 3000, Whey Protein Isolate, Whey Protein Concentrate, Micellar Casein and Creatine Monohydrate. Both prior to, and during, the heavy leg session ambassador Paul Olima put
me though, I was given Maximuscle’s Apple and Pear flavoured BCAA to drink. Containing an optimal 3:1:1 ratio of high quality Leucine, Isoleucine and Valine, Maximuscle’s BCAA 3000 contains 3g of Leucine, which sets it apart from competitor products, making it the ideal mid-workout supplement. 45 minutes, and two very achy legs later, it was post-workout supplement time. When it comes to post workout protein, Maximuscle have a number of options. Your first choice is between Whey Protein Isolate and Whey Protein Concentrate. With no artificial colourings and naturally containing BCAA, the 96% Whey Protein Concentrate boasts 22g of fast-release protein. However, this can be topped with the Isolate’s 97% protein concentration. Each serving of Whey Protein Isolate will provide you with 25g of protein; alongside natural BCAA and low levels of sugar and fat, Maximuscle’s Whey Protein Isolate is the ideal post-workout hit. Your final postworkout decision is flavour. With both the Concentrate and Isolate available in
Chocolate, Strawberry and Raspberry flavours, you’ll be spoilt for choice. For those who want to aid their recovery further, the perfect night-time support comes in the form of their Chocolate Caramel and Chocolate Mint Casein Protein. With 89%-90% protein concentration, each serving contains 22g of slow releasing protein that will perfectly support your muscle growth and development through your sleep. To order from Maximuscle’s new range of supplements, visit maxinutrition.com
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10 OF THE BEST
10
of THE
best
Fitness apps
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Whatever type of fitness fanatic you are, we’ve found the perfect app for you
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10 OF THE BEST
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Nike+ Run Club
Cyclemeter
Yoga Wake Up
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Mindbody
Headspace
For the avid runner Designed for beginners and pro-runners alike, this app tracks your pace, distance run and mile splits; whilst also doubling as a music player, social networking tool and coaching plan that adapts to your fitness goals.
For the pro-cyclist With customisable options during the ride and a thorough post-ride analysis, Cyclemeter turns your phone into a pro-cycling computer. Start and stop rides with your earphone buttons and never get lost in unfamiliar areas with integrated Google Maps.
For the yogi Delivering a 10 minute sequence at your designated wake-up time, focusing on either meditation, holding poses or setting intentions, Yoga Wake Up is the best way to ease yourself into the day.
For the social gym goer Whatever type of fitness class you prefer, find one you’ll love with Mindbody. See what’s available in your area, book your class and save your favourites for next time, all in one place.
For mediation and mindfulness Titled ‘Your Gym Membership for the Mind’, Headspace allows users to listen to programmes and track their progress with meditation; sleep better, eat better and train better too.
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Spotify Running
For musical motivation Part of the Spotify app, Spotify Running measures your pace and picks a song with the beats per minute to match. Want a more upbeat track? Pick up your pace!
Sleep Cycle Alarm Clock
For creating healthy habits Sleep Cycle Alarm Clock gives you a snapshot of your sleep quality, whilst its genius alarm function will wake you when you are at your lightest sleep. Set it beside your bed each night to wake up to your stats.
Freeletics
For workout inspiration With around 900 workout ideas that last up to 30 minutes, whether you choose to workout in the gym or at home Freeletics will ensure you’re never stuck for ideas.
Johnson & Johnson Official 7 Minute Workout
For those short on time The original 7 minute workout guides users through routines of varying duration and intensity, comes complete with short videos and allows users to create their own custom workout routines.
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Pocket WOD
For the CrossFit(ter) Pocket WOD sets you a new daily workout, that incorporates weightlifting and high-intensity exercises, whilst also tracking your progress and providing you with a library of healthy recipes.
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interview
Improving your
performance PT talks to founder of Bio-Synergy Daniel Herman
What is the ethos behind Bio-Synergy? Bio-Synergy was founded out of a passion for health and fitness and a desire to create a clean, effective and high quality range of sports nutrition, to support the goals of athletes and fitness enthusiasts and to fuel their performance. Since its launch, over 4 million passionate sports and fitness enthusiasts have chosen Bio-Synergy. Bio-Synergy sports supplements have been used by many of the world’s most respected athletes and teams, in fact, it could be said that Bio-Synergy is the best kept secret in sport! In fact, our range may well have fuelled more Gold medals, PB’s and World Cup wins than any other brand.
What are the key ingredients Bio-Synergy use in their supplements? Why are these important?
What would you say is the go-to supplement for exercisers looking to improve their performance? If I had to choose one supplement from our range and based on the end user exercising at least 3 times per week, it would be Creatine Plus.
As a professional we believe that if you are going to recommend sports nutrition, it should be of the highest quality as anything less than this could have a negative impact on your reputation and your clients’ results and wellbeing.
How important is taste when it comes to supplements? Taste can be a tricky one as it is very important, but is also subjective and very personal. If possible we opt for capsules over powders, as this removes this issue and in many cases offers greater convenience and results. There are products however, where taste becomes secondary to results and the fact that the product is free from; a good example is the paleo diet protein.
The key ingredients vary depending on the product and its purpose, however the most widely used are Whey Protein Isolate, BCAAs, Chromium, Creatine Monohydrate, Beta Alanine, B vitamins, Arginine and HMB. These ingredients are important, as over the last 20 years research has supported their effectiveness, and the objective of all of our products is to deliver results.
To read our full interview with Daniel Herman, visit ptmagazine.co.uk or for further information on Bio-Synergy, visit bio-synergy.co.uk
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TRY something NEW
Around the world
in 18,000 miles From half way across the globe, PT catches up with John and George of The Tandem Men to hear how they have settled into their epic adventure
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try something new
You both met at university, and have obviously become very close friends; was it during this time that the idea to take on this epic adventure formed? Yes! We met in halls in our first year at the University of Kent where the idea was born. From reading Mark Beaumont’s “Man Who Cycled The World” book and watching John Bishop’s cycling in Australia documentary, we started seriously planning this expedition back in 2014. Our goal is to become the first team to circumnavigate the world by tandem bicycle, to set a Guinness world record.
With a challenge this big, it must have taken a huge amount of planning and research. Where did you start with all of this?
It was around 18 months of planning, which quite literally became a second job for the both of us. We started with the route, and once that was agreed upon we knew which visas we had to get. From there, we had to decide on the bike and the rest of the equipment and then we had a budget to fill, which is when we began writing to companies in search of sponsorship. In the end we wrote to over 500 companies to get 12 yeses. We’re so happy with the sponsors we have on board. We got lucky, that’s for sure.
Most of your time and planning must have gone into your proposed route. How easy (or difficult) did you find planning your route, especially for the roads you were taking outside of the UK?
Planning the route was a lot of work. We read literally hundreds of books, blogs and forums to decide on the final route and we were actually still editing it up until a month before we left. Of course there are some things you can’t plan for. For example, in our first week in India it was still monsoon and the roads were so bad we picked up 5 punctures in that first week, so we had to take a different route.
You must be almost half way into your 18,000 mile journey by now, how has the challenge been for you so far?
You still have plenty more countries that you are yet to experience. What do you still have planned that you are looking forward to the most?
We’re actually just over a third; having reached Singapore we are 6,800 miles into the 18,000. The challenge has been just that, a challenge! The heat and staying hydrated has been one of the toughest obstacles. Back in Turkey and Georgia the hottest it got was 46 degrees! We’d often go whole days with little shade as well. We’ve also been in situations where we’ve had no local currency and nowhere took cards, so we’ve struggled with food. At one point we even went 11 days without a shower!
We’re about to hit Australia, which is pretty exciting. And the South Island of New Zealand is going to be incredible. We really cannot wait to experience Mexico and Central America either, that’s going to be a pretty insane leg of the journey!
Together, you are cycling around 100 miles a day. This must take a lot of physical fitness and endurance. How did you train for this level of both physically and mentally demanding exercise before you set off?
In all honesty, we actually didn’t have time to train anywhere near as much as we’d wanted. We were both still working our full time jobs up until we left. Day one of the trip we cycled 75 miles, the most we’d ever cycled together in a single day, and it nearly killed us! A fortnight later we cycled 500 miles in 5 days with ease. The human body is an amazing thing.
Finally, you have chosen three incredible charities to raise money for whilst you are circumnavigating the globe. Why did you choose these charities? Our three charities were no brainers in the end; we knew we wanted to support one local, one national and one international charity so we chose Porchlight, Great Ormond Street and Water Aid.
Homelessness is a serious problem in Canterbury, and the work that Porchlight do is incredible. One of our best friends from university spent some time at Great Ormond Street as a child and his story really touched us so we had to raise money for them too. The work that Water Aid do on the international stage is so important that it’s something that just cannot be ignored.
As a result of this grueling exercise, you must be burning calories by the bucket load too. How are you ensuring that you are both fuelling yourself sufficiently each day to give yourself the energy you need? The advice we took from experts before we left was that we needed to consume 6,000 calories per day each as we’re cycling for up to 10 hours per day, 6 days a week. In most of the places we’ve been through, it’s pretty difficult to pick up certain foods, so we’ve gone for the ‘anything and everything’ diet.
To read more about The Tandem Men, visit thetandemmen.com or to donate to their chosen charities visit virginmoneygiving.com/ thetandemmen
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what emily tried next
Hanging in there 34
This month, Emily headed over to The Cragg to try her hand at both rock climbing, and bouldering
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what emily tried next
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o become an experienced climber you need to know your stuff; how to correctly fit a harness, how to tie a suitable knot and how to belay safely. All of this comes with time and practice, and at most climbing walls can be learnt over a one or two day course. However for individuals like myself, who are after an hour or so of adrenaline filled climbing fun, there are some centres in the UK that can offer just this. The Cragg, at Mid Suffolk Leisure Centre in Stowmarket, is home to an extensive array of climbing angles and terrain, from technical slabs to steep overhangs. A challenge for all abilities, the rope walls onto which you are harnessed, are made up of 32 climbing routes. The first 45 minutes of my 1 hour private tuition was spent on these walls, starting on some of the more basic beginner routes and working up to the more advanced lines. After getting into my harness, my instructor Richard talked me through how the wall would work. Each climbing route was marked out by certain coloured foot and hand holds; I was to stick to just the one colour on my climb, no cheating allowed. Starting on a grade 3, one of the least challenging routes, I took hold of the wall and started to climb. Being attached to a harness gave me the confidence that I couldn’t fall – letting go or falling from the wall would only result in me swinging mid air. With this in mind, I reached the top of the wall on a grade 3 climb
with ease. However my first route was a simple straight line up, and I knew any more I attempted would not be. My second route was the same grading, however to me felt a little more challenging. Advancing upon basic left, right, left, right movements, this route required me to stretch myself further and almost jump to reach the next hand or foot hold. With each climb, my arms more than anything else, became heavier and heavier making each attempt more difficult than the last. Not being able to reach the next hold means twisting and turning your body to extend your reach; not an easy task when gripping onto a hold with just your fingertips. The last 15 minutes of my tuition moved over onto The Cragg’s bouldering wall. My first question to Richard… ‘What is the difference between climbing and bouldering?’ I’d heard the term bouldering a few times before, but wasn’t entirely sure what it involved. Bouldering is a type of climbing in which the climber is not attached to the wall by ropes or a harness. The bouldering wall was half the size of the first wall I had attempted multiple times to conquer; roughly around 4 metres high compared to the 8+ metres previously. Whilst bouldering is an extreme form of climbing, in which the climber must combine power with technique, it is one of the more accessible ways to get into climbing.
With a similar set up to that of the rock climbing wall, with the aim of following different coloured paths to reach the top, the bouldering wall was a fun end to my session. By this time, I was exhausted. Climbing had proven to be more of a workout than I had initially thought it would be, so the idea of being able to climb up the bouldering wall but then jump back down to the matted floor below was appealing. With both junior and adult sessions available, The Cragg has made what could be described as a daunting sport, fun, enjoyable and a hell of a good workout!
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FEATURES
The College of Naturopathic Medicine share their diet and lifestyle tips for reducing your risk
How can I reduce my risk
of breast cancer? Fasting Being overweight or obese is a large risk factor for developing breast cancer and maintaining a sensible weight can be protective against many forms of cancer. Intermittent fasting or diets such as the 5:2 diet can be a good way for some individuals to lose excess weight and keep it off.
Eat cruciferous vegetables Compounds found in members of the cruciferous vegetable family; broccoli, cabbage and kale for example, contain anti-cancer properties. Keep cooking times to a minimum; opting to steam or eat them raw, chew well to release the bioactive compounds and aim to eat 2-3 cups daily.
Get enough iodine There are links between low iodine intake and poor thyroid health and breast cancer. Previous studies found that Japanese women, who eat seaweed daily (which is rich in natural iodine) had lower
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rates of both diseases. A low iodine level in breast tissue is associated with breast disease, so it could be worthwhile adding seaweed into your diet.
Drink less alcohol Drinking alcohol is associated with the increased risk of various cancers, including breast cancer. To minimise risk, no more than one standard drink is advised daily. The risk increases with consumption of alcohol in breast cancer, so try alternative drinks or reduce alcohol intake by mixing it with soda water.
outside of the gym! People with higher levels of vitamin D, which is made by the action of sunlight on the skin, have lower rates of various cancers, including that of breast, uterus and colon.
Self-check Regular self examination for any lumps, bumps or irregularities in breast tissue or the nipple can alert you to any potential problems. Checking at the same time during your cycle, about 5 days after your cycle starts, is usually best.
Live ‘clean’ Try to opt for a predominantly plantbased organic diet. Avoid processed foods and cook from scratch as this helps reduce the intake of potentially toxic residues from pesticides, additives and packaging.
Get exercise and daylight We do not need to list the benefits of exercise, but be sure to do some of it
Naturopath Gemma Hurditch lectures at CNM (College of Naturopathic Medicine). CNM offers training in a range of natural health therapies, including Naturopathic Nutrition. For more information, visit naturopathy-uk.com
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nutrition
With the days getting colder and the nights drawing in, it’s safe to say we’re all turning to hearty home cooked meals; and what is at the core of every hearty winter meal? Root vegetables. We look into our favourite three Celeriac Also known as rootcelery, Celeriac is a close relative to that of the common leaf celery, of which most people are more familiar with. Although it is not as well known, Celeriac is a popular winter season root vegetable that is often found mashed in dishes or in soups and stews.
© Marian Weyo | shutterstock.com
Celeriac is low in calories; a 100g root holds just 42 calories. Whilst this is quite a lot higher than that of leaf celery, it is still significantly low. Root celery’s white smooth flesh is where its flavour and health benefits are hidden.
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The root is a very good source of some of the essential minerals that the body requires, such as phosphorus and copper. Phosphorus is required for cell metabolism, whereas copper helps restore the body’s immunity, can help prevent anemia and is also required for bone metabolism.
Parsnips With calories comparable to that of fruits such as bananas and grapes (100g providing around 75 calories), parsnips generally contain more sugar than others in the root vegetable family. Nonetheless, its sweet, juicy root is rich in several health benefiting nutrients, vitamins, minerals and fibre. Fresh roots are a great source of vitamin C, a powerful water-soluble antioxidant, and of folic acid, vitamin K and vitamin E. In addition to their high number of vitamins, Parsnips are also home to healthy levels of minerals such as iron, calcium, copper and potassium. Potassium is an important component of cell and body fluids, which help the body by controlling the body’s heart rate and blood pressure.
Sweet Potatoes Sweet potato is not only perfect for sweetening your taste buds, but also proven to be great for your cardiovascular health too. Sweet potato is a high calorie starch food, however contains no saturated fats or cholesterol, and is too a rich source of dietary fibre, vitamins, and minerals – with higher levels of each than in regular potatoes. Its calorie content mainly comes from starch, a complex carbohydrate; its amylose molecules have the ability to raises the body’s blood sugar levels slowly in comparison to simple fruit sugars such as fructose or glucose. As a result of this sweet potatoes are recommended as a healthy food item, even in for diabetics.
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NUTRITION
Know your
Are you aware of the health problems that can be caused by the deficiency of each macro and micronutrient?
nutrients W hatever your fitness goal may be, achieving your desired result is mainly down to what you are putting into your body. Many people used to believe that just exercising alone was going to help them achieve the weight loss they wanted - whilst they still consumed lots of sugary foods and drink. Obviously though, this is not the case. Considering nutrition has a 60% influence in achieving your goals, it is so important to get things right. With the correct training on top, this is when progress will occur, and at a quicker pace too. Nutrients can be broken down into macronutrients and micronutrients.
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Many people are already aware of these, however are not fully aware of the benefits of consuming them in the correct portion sizes and at the right times of the day. FAD diets do not work for long-term weight loss; a healthy balanced diet plan, which accommodates an individual’s needs and goals, is essential for real results.
Macronutrients Macronutrients consist of the three main food groups; carbohydrates, proteins and fats. These in essence, are all an essential part of our daily diet to promote the function and general well being of the body. Depending on what an individual’s fitness goal is and whether they wish to gain, maintain or lose weight, therefore
dictates the percentages of each that an individual should consume; we should never cut out a macronutrient altogether.
Carbohydrates Carbohydrates are one of the main ways in which the body can obtain energy and due to this, cutting them from our diets completely may have many detrimental effects. Cutting out carbohydrates can lead to: • Headaches and other flu like symptoms • Muscle cramps • Constipation • Bad breath • Heart palpitations • Reduced physical performance
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NUTRITION
of a temptation to snack throughout the day. When protein is broken down in the body it can in turn, affect your metabolism by aiding it to speed up. Not only can it promote this, but it can also improve the strength of your immune system. Not consuming enough protein however, can lead to issues such as: • Decreased energy • Hair loss • Lowered immune functioning • Bloating • Decreased body mass
Fats Essential fatty acids, such as triglycerides and cholesterol, store energy whilst also protecting our vital organs and insulating the body. They act as a transport system, which in turn allow proteins to effectively do their job. Fats have other vital roles too; these include aiding immune system functioning and growth control.
• Dizziness and fatigue • Hypoglycaemia • Lowered T3 thyroid hormone levels
Proteins Protein plays a very important part in the repairing and building of muscle mass. It is commonly found in animal products, such as meat, poultry and seafood, but can also be found in other sources such as nuts and beans. Protein is made up of compounds consisting of carbon, hydrogen, oxygen, nitrogen and sulphur; these amino acids are the building blocks of proteins. In regards to weight loss, protein is vital as it can help you to feel fuller for longer, thus meaning there will less
There are three main types of fats; saturated, monounsaturated and polyunsaturated and each one is determined by their molecular structure. Unsaturated fats can help to maintain healthier cholesterol levels and good sources of these include vegetable oils such as olive, rapeseed and sunflower, avocados, fish, nuts and seeds. A deficiency in fats can also have a detrimental impact on the body as low levels can cause: • Poor brain function • Hormone imbalances • Weight gain and over eating • High risk of depression and anxiety • High risk of insulin resistance and diabetes • Compromised heart health • Gut related problems
Water Whilst it isn’t exactly a macronutrient, water must not be forgotten. Even with water being essential to a healthy mind and body, many individuals are guilty of not consuming enough water on a daily basis. Water helps with sustaining the body’s temperature and flushing out the body’s waste products. A large amount of water is lost throughout the day through breathing, sweating and urinating, which is why it is so important to stay hydrated. Each individual’s
recommended water consumption is dependent on his or her lifestyle; mainly focusing on how active they are. As a guideline it is suggested that we should each drink between half an ounce to an ounce of water, for each pound that we weigh. Therefore, for example, an individual who weighed 180 pounds would be advised to drink between 90 and 180 ounces (between 2.6 – 5.2 litres!) of water a day. Depriving the body of sufficient supplies of water can lead to: • Dehydration • Constipation and digestion problems • Stomach ulcers • Reduction in muscle mass • Long periods of illness • Chemical imbalances
Micronutrients Although micronutrients aren’t required in such large quantities as macronutrients are, they still play a large role in our bodily functions. Micronutrients such as calcium, magnesium, iron, potassium and vitamins all aid with the body’s production of enzymes, hormone levels, growth and development. Whilst a lack in any of the needed micronutrients will have different effects, the most common deficiency problems are: • Anaemia • Vitamin A deficiency • Iodine deficiency
Jon Bingham is a Level 3 Personal Trainer, with a great understanding of how the body works and how it responds to exercise. As a trained professional dancer, Jon believes fitness results can be achieved through means other than just the gym, and encourages his clients to have fun whilst also partaking in cardio-based workouts, that require minimal equipment.
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nutrition
Ramp Up Your Shake Sweeten up your post-workout protein with this fruity smoothie recipe
Watermelon and strawberry post workout smoothie Ingredients: • 1 scoop of Bio-Synergy Whey Hey Watermelon protein powder • 1 cup of watermelon pieces, seedless • 1 handful of strawberries • 3 mint leaves • Freshly squeezed lemon juice • Crushed ice © Elena Shashkina | shutterstock.com
Place the watermelon pieces into a blender and blend until smooth. Add the strawberries, lemon juice and mint leaves and blend again. Serve right away or refrigerate for up to a day.
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NUTRITION
Your pre-workout
pick me up
M
any sports supplements make bold claims about boosting performance but only a few are backed up by credible research. One of these is caffeine. Since its removal from the World Anti-Doping Agency’s (WADA) banned substance list in 2004, caffeine has become the performance-enhancing drug of choice by competitive athletes. In a study of ironman triathletes competing in the World Championships, 73% reported that they used caffeine in an effort to improve their performance in the race. But it’s also widely used by gym regulars and those just wanting a bit of preworkout motivation.
What is it? Caffeine is a stimulant that’s legal, relatively safe and found in many everyday foods and drinks, such as coffee, tea, cola and chocolate. It’s also added to certain energy drinks, gels and chewing gums and is widely available in pill form.
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What does it do? Exactly how caffeine works is not fully understood, but it’s believed to act on the brain, blocking a sleep-inducing brain chemical called adenosine. So, instead of feeling tired, you feel more alert and energetic, you react faster and you don’t feel like you’re working so hard. It may also enhance the ability of muscles to contract.
What’s the evidence? Caffeine is one of the best-tested supplements and the vast majority of studies have found that it enhances both endurance exercise as well as short-term, higher-intensity exercise performance (shaving an average of 3% off of athletes’ finish times) and makes exercise feel easier. Three percent is about 2 minutes an hour. In a study published in 2016, University of Guelph researchers found that cyclists who consumed caffeine mid-way during
The effects of caffeine on exercise performance
a 2 hour cycle challenge went on to complete a time trial significantly faster than those who took a placebo. In 2009, in a study at the University of Texas, cyclists who consumed caffeine in the form of an energy drink completed a 1 hour time trial 3 minutes 4 seconds faster than those who took a placebo. A study at the University of Saskatchewan found that consuming caffeine in amounts equivalent to 2mg caffeine/kg of body weight one hour before exercise significantly increased bench press muscle endurance. Another study with footballers also found that consuming a caffeinated drink one hour before training improved sprinting performance and reduced the perception of fatigue. However, caffeine may be less beneficial for those doing strength and power sports, such as weight lifting or a single sprint, according to the International Society of Sports Nutrition, but it may
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NUTRITION
help with sports involving repeated sprints, such as football.
How much and when?
For events longer than 2-3 hours, you may prefer to take it during the latter stages as fatigue is beginning to occur.
If you’re looking for an easy way to increase your stamina you could do worse than drinking a cup of coffee before a workout. Caffeine is one of the few supplements that may actually help you exercise longer and harder. You only need 1–3 mg/kg to get a performance boosting effect, which is less than once believed (6 -9 mg/kg). For a 70 kg person, this would be 210 mg, equivalent to a double expresso, 2 – 3 gels or 2 cans of energy drink.
It makes little difference to performance whether you take your caffeine in the form of pills, gels, energy drinks or coffee, according to a 2015 review of studies by University of Georgia researchers.
Don’t use it for every workout however; habitual use may reduce immune cells. Save it for when it matters most. For the best results on race day, take it 30 – 60 minutes before your event starts. It will stay in your bloodstream for a long time – its half life is around 5 - 6 hours, meaning that you’ve only managed to clear half of it out of your body by then.
Individual responses vary, and not everyone performs better with a caffeine boost. Take too much and you might end up feeling nauseous, or suffering caffeine jitters at a time when you are already nervous and anxious. Experiment in training, not on race day, to find the dose and protocol that suits you – or even whether plain water is your best bet.
It is also a myth that caffeine dehydrates you. In a study at Ohio State University, researchers found no difference in hydration status between athletes consuming a sports drink with or without caffeine over a 3-hour cycle ride.
Anita Bean BSc RNutr (Sport & Exercise) is a registered Nutritionist, health writer and author. She specialises in sport and exercise nutrition, has written more than 20 books on nutrition and fitness, including The Complete Guide to Sports Nutrition. She is one of the UK’s top health and nutrition writers, and has worked extensively in the sports and fitness industry, advising athletes and delivering courses. Her new book, The Vegetarian Athlete’s Cookbook is published in December 2017. For more information visit, anitabean.co.uk
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NUTRITION
Love your fat Fat is an energy source Fat is the most energy dense nutrient and is also easily stored and transported within the body. The body can store unlimited amounts of fat; excess carbohydrates and protein can be converted to fat, however cannot be made from fat. Fat therefore serves as an excellent energy reserve.
Fat can keep you fuller for longer Eating more fat greatly increases satiety levels, theoretically making it difficult to overeat (when compared to a refined carbohydrate diet). Therefore, you can eat less, yet feel more satisfied in the process. Despite fats containing over twice as many calories as proteins and carbohydrates (fats contain nine calories per gram, whereas proteins and carbs contain only four calories per gram), they will keep you much fuller for longer, and you will not need to eat as much per sitting.
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Fat is a key player in managing inflammation Fat that is typically found in fish contains the essential omega 3 fatty acids EPA and DHA, which are known to have high anti-inflammatory properties. Reducing inflammation within the body is one of the most highly recommended pieces of advice when seeking optimal body composition and health. From a health perspective, these fatty acids can also appear to reduce the risk of heart disease and stroke, whereas from a performance aspect, they can help to prevent muscle breakdown, enhance joint healing, improve brain function and promote greater fat loss.
What are the health benefits of including fats in your diet?
that monounsaturated fats can reduce the risk of cardiovascular disease, and that fatty acids (omega 3 and omega 6) are essential. Even the once vilified saturated fat is now ‘not so bad after all’, which is great, as it’s necessary for proper cell membrane function.
Fat is high in micronutrients Many fats contain high levels of fatsoluble vitamins, such as A, D, E, and K2. These vitamins are typically lacking in low fat diets, yet are essential for maintaining good health and performance. Fat is also required to properly digest and assimilate these fatsoluble vitamins.
Fat can improve your hormonal profile It has now been proven that dietary cholesterol, such as that from fat, has no effect on cholesterol levels in the blood. In fact, quite the opposite: dietary fats can actually improve our good cholesterol readings (HDL) by converting the bad (LDL). The benefits are clear and even health authorities are accepting
‘High Performance Living’ by Ru Anderson is published by Lotus Publishing, and is available for £19.99 from amazon.co.uk
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NUTRITION
F
irst thing first, supplements by definition, are and should be supplementary to the nutritional, lifestyle, physical, and mental habits you need to change or have in place already. Get these wrong, and supplements become pointless.
It is important for the regulation of calcium and phosphorus, contributing to healthy bones and teeth. Evidence suggests it is protective against multiple diseases and conditions, such as various forms of cancer, type 1 diabetes, MS and rheumatoid arthritis.
Most could do with having supplements to optimise their performance, and live life to their full potential. Ensure your health, and particularly your gut health, is in check before trying any of these! This will dictate how effective supplements can be.
It is recommended to spend 10 minutes, 2 - 3 times a week in the sun for adequate Vitamin D exposure. However, there are a number of factors determining how much you need and when.
Whether you want chiselled abs, to tone up, feel better, be more productive, or speed up your strength and weight loss, supplements can contribute to your goals. So, which supplements should you take?
Vitamin D The sunshine vitamin is produced within the body through sun exposure, or consumed in food/supplements, and despite its name, is actually a prohormone.
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For example: • Longitude and latitude of your location. • Your work and lifestyle habits. Do you always work inside? • If you have a darker complexion.
Magnesium Magnesium is needed for more than 300 biochemical reactions in the body and it is estimated that 80%+ of the world’s adults are deficient. It is important for bone health, healthy blood pressure, restful sleep, increasing muscle strength, Vitamin D assimilation and weight loss.
Every cell in the body requires Magnesium. If there isn’t enough, it can lead to calcification and cell death, which can result in heart issues, migraines, muscle tension and relaxation problems. Can you not get enough through good nutrition? Modern farming practices, i.e. extensive animal agriculture, have left soils depleted and a diet high in sugary, processed and caffeinated foods, depletes Magnesium stores further. So, how can you supplement? A mixture of methods is effective: • Topical oil/spray • Leafy green vegetables, sea veg, kelp and nettle • Powder/tablets
Creatine Creatine is formed from amino acids, which helps to supply energy to cells in the body. It works by increasing the formation of adenosine triphosphate (ATP), the body’s energy molecule. Creatine leads to weight gain (water weight), as Creatine pulls water into your muscles, but with more energy, you can train harder.
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NUTRITION
Which beginner supplements should you consider taking?
Boosting your body Creatine is one of the most scientifically tested and researched supplements, which indicates that it is safe. Some people are classified as ‘non-responders’, therefore meaning they may have higher Creatine concentration levels, or are immune to it. People who eat less, or no meat, generally have a bigger response.
Micro Algae Oil Algae has 3 components making it nutritious: • Chlorophyll/phytochemicals • Omega-3 fatty acids (EPA and DHA) • Marine minerals e.g. Iodine EPA and DHA are referred to as the beneficial parts of fish, but derive themselves from algae. Essential fats from algae may improve fatty acid balance and your: • Nervous system • Immunity • Memory & concentration • Insulin sensitivity & nutrient partitioning • Body composition Instead of a ratio of Omega-6 and Omega-3 fatty acids at 1:1, we get
at least 10:1, likely due to changes in staples.
• Disturbed vision • Psychological problems
So why not just eat fish or fish oils? Studies found that if current overfishing and pollution trends continue, by 2048, we will collapse fish populations; it takes 2lbs of fish, to provide 1lb of edible fish. Fish also have concentrated levels of EPA and DHA, but too have concentrated toxins and pesticides like DDT, Dieldrin, Mercury, and PCBs. Algae has less of these contaminants.
Dietary sources with B12 that you can add to your daily nutritional intake include plant-based milk, dairy-free yoghurt and spreads and yeast extract. B12 also comes in a few man-made forms such as chewable tablets, sublingual tablets and injections. B12 used to be found in the soil, but is not reliable. This is why farmed animals are supplemented B12.
Vitamin B12
It’s best you get your Vitamin B12 levels checked, alongside homocysteine levels.
Vitamin B12 is a water-soluble vitamin, key in the normal functioning of the brain, nervous system, and red blood cell formation. Cells in the body require B12 when metabolising; for DNA synthesis, fatty acid and amino acid metabolism. Bacteria have the necessary enzymes that produce Vitamin B12 – no fungi, plant, or animal can. A deficiency can cause: • Extreme tiredness • Pins and needles • A sore tongue • Mouth ulcers
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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nutrition
Heartwarming Pho
I
love pho for supper; it’s a Vietnamese inspired soup with plenty of heartwarming veg. This is the perfect light meal for a cold night when you’re looking to get loads of vitamins in one hit.
Madeleine Shaw gives us a taste of the Orient with this light supper option
Serves: 2 Ingredients: • 1tbsp coconut oil • 3 garlic cloves, crushed • 1tbsp freshly grated ginger • 100g wild or button mushrooms, chopped in half • 450ml chicken stock • 1tbsp tamari • 2 star anise • 1 cinnamon stick • 1 large carrot, julienned • 3 pak choi, cut in half • 4 eggs • 1 red chilli, finely sliced, to serve • 2 spring onions, finely sliced, to serve Method: Heat the oil in a pan, throw in the garlic and ginger and cook for 30 seconds. Next, throw in the mushrooms and stir-fry for two minutes. Pour over the stock, tamari, star anise and cinnamon stick and bring to a boil; then reduce to a simmer and cook for 10 minutes. Throw the carrots and pak choi into the soup to cook for a further seven minutes, whilst you prepare the eggs. Gently lower the eggs one by one into a pan half filled with boiling water and boil for five minutes for runny yolks and nine minutes for hard boiled. Drain and hold under cold running water to stop them cooking further and to cool them enough to peel. Ladle the soup into two bowls, slice the eggs in half and place on top of the soup. Throw the chilli and spring onions over the soup to serve.
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TIP: When you come across the cinnamon stick or star anise, remove them, they are there to add flavour to the soup but not to be eaten.
Madeleine Shaw’s Ready, Steady, Glow! Fast, Fresh Food Designed for Real Life is published by Orion Books in hardback and eBook, priced £20/£10.99. Photography: Martin Poole, Ellis Parrinder.
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GYM • CLUB • CASUAL
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nutrition
Vegan
Ben Rawlings shares his vegan version of this normally ‘naughty’ dish
Mac ‘n’ Cheese Serves: 2
Ingredients: • 2 cups uncooked macaroni • 1 large sweet potato, peeled & boiled • 3 - 4 cloves of garlic, crushed & chopped • 8 - 10 mushrooms, diced • 2tsp almond butter (other nut butters will work too) • 2tsp turmeric • 1tsp mustard powder • 1tsp yeast • 2tsp vinegar • 1tsp Worcester sauce • 1 cup water • Salt and pepper to taste Method: Peel and dice the sweet potato and boil until soft. When boiled, drain.
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Place the macaroni into water and boil to cook. Using a food processor, combine the cooked sweet potato, garlic, mushrooms and preferred nut butter (cashew butter will work well too). Once nearly smooth, add the rest of the ingredients except the water, and blend together more. Add the water to the mix gradually and continue to process until smooth. Once the macaroni has cooked, drain the pasta and stir the sauce in.
© Brent Hofacker | shutterstock.com
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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 and kickboxing, Ben finds great pleasure in life doing what others say you cannot do.
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nutrition
Serves: 4-6 Ingredients: • Coconut oil • 12 -14 sausages • 1 onion, peeled and roughly chopped • 1 dried pepper, chopped • 2 peppers, chopped • 2 sticks of celery, trimmed and roughly chopped • 4 cloves garlic • 1 fresh red chilies, deseeded and finely chopped • 10 sprigs of fresh thyme • 1 tsp paprika • 1 tsp cayenne pepper • 2-3 tbsp flour • 1 tbsp apple cider vinegar • 750ml organic chicken stock
• 400g tinned chopped tomatoes • Himalayan Sea Salt • Freshly ground black pepper • 3 spring onions, trimmed and finely sliced • 1 small bunch fresh parsley, roughly chopped Method: Heat the oil in a pan and when hot, cook the sausages until evenly browned on all sides. Once golden brown, take them out of the pan and put them on a plate to rest. Cut in to pieces. Add the onion, peppers and celery to the pan and fry on a medium heat for 10-12 minutes, stirring occasionally, until softened.
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Stir in the garlic, chili, thyme and spices and fry for another minute or two. Stir in the flour and apple cider vinegar, and after a couple of minutes add your browned sausages, chicken stock and tinned tomatoes. Season with a pinch of salt and pepper, stir and then bring to the boil. Let it simmer for around 15 minutes or until you have a thick, delicious winter warming gravy. Serve and enjoy with a side of mash potato, rice, or quinoa and sprinkle over some sliced spring onion, chopped parsley and any left over celery leaves.
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TIP: These will keep for four days in the fridge.
Marie Felton is a UK Nutritionist, Freelance Writer and recipe creator, specialising in the mind and body connection. Her realistic, no nonsense approach to food and fitness will help you create a lifestyle that you really can live with.
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Super Charged Stew
Warm yourself up during the colder months with this healthy take on good old fashioned comfort food
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MAKE YOUR POWER MOVE. LEAD PIYO® LIVE. It’s Pilates + Yoga + Nonstop Movement! Whether you’ve seen it on TV or heard the countless transformation stories that swept the US, you won’t want to miss your chance to lead the format that helps your class sweat, stretch, and strengthen—all in one workout! REGISTER TODAY TO SAVE YOUR SPOT IN A PIYO LIVE INSTRUCTOR WORKSHOP NEAR YOU! GO TO PIYOLIVE.CO.UK/PT © 2016 Beachbody, LLC. All rights reserved. Beachbody, LLC is the owner of the PiYo trademark.
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31/10/2016 09:40 13:56 29/09/2016
WORKOUT
Take Anywhere Jo Wilson shares her anytime, any place HIIT workout
T
HIIT
his workout can be done anywhere; in your hotel room, in the park, or even at home. Perform each exercise for 45 seconds then rest for 15. Repeat each exercise for the allotted time at your maximum effort. Try to complete 5 rounds – this will take you 35 minutes.
But if you’re feeling brave or have more time, then try to do more! 2 rounds= 14 mins 3 rounds = 21 mins 4 rounds = 28 mins 5 rounds = 35 mins
1. Squat Jump Start with your feet about hip distance apart; start to sit down slightly, bending the knees and keeping the chest up (a bit like if you were to sit down). From here, jump into the air lifting your hands above your head and then landing back down into a squat to finish.
2. Mountain Climbers Place both hands on the ground, with your shoulders above your wrists. Jump, bringing one knee towards your chest, then jumping and swapping feet so that the other knee now comes towards your chest. Repeat this making sure you are pushing forwards, as if you were trying to push the ground away.
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3. Lunge Kicks This needs to be performed on each side separately. Start with both feet together, step backwards into a lunge, lowering the knee towards the floor. Take this same leg and as you stand, kick forward. Landing back into the lunge on the same leg.
4. Burpees Everyone’s favourite! Start standing, and then lower down into a crouch position placing both hands on the floor. Jump your feet backwards so that you end up in a press up position. Jump your feet back in, then like with the squat jump, jump into the air with your hands above your head landing back down into a squat to start again.
5. Lunge Kicks Perform the same exercise as before, on the opposite leg.
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6. 180 Squat Jump Treat this pretty much like the squat jump. Except when you jump upwards, turn your body 180 degrees so that you land facing the opposite direction.
7. Squat and Lunge Jump The fun part! Lets add the squat jump and a lunge jump together – a bit of a brain workout added in too! Start in a squat, jump up but this time land into a lunge, jump up and land back into the squat, then finally jump up and land into a lunge on the other leg. Keep repeating.
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31/10/2016 09:56 13:58 29/09/2016
WORKOUT
Grow those wings Vicki Mellard shares her back and shoulder workout, aimed to build your delts and lats
F
ull of supersets and tri-sets, this workout is going to burn and get you a pump on!
Please make sure you warm up effectively with a cardio pulse raiser for around 5 minutes, and some dynamic stretches. Then cool down and stretch afterwards to return the muscles to their natural state and reduce the risk of injury.
THE EXERCISES 1. Pull Ups (with or without resistance band)
2. Lat Pull Down
4 sets to failure
4 sets of 10 reps – increasing the weight each set
3a. DB Bent Over Rows
3b. DB Rear Delt Flies
3 sets of 12 reps
3 sets of 12 reps
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Superset: When you perform 2 exercises for their amount of reps back to back then you rest.
Tri-set: 4a. DB Shoulder Press 3 sets of 8 reps
The same as a superset, but with 3 exercises.
Dropset (DS): When you perform a set at a certain weight and then drop the weight for the next set without rest.
4b. Plate Front Raise 3 sets of 8 reps
4c. Cable Lat Raise 3 sets of 8 reps (each arm)
5a. Cable Face Pulls 3 sets of 10 reps (DS: last set = 15 reps)
5b. Straight Arm Pull Down 3 sets of 10 reps (DS: last set = 15 reps)
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Vicki Mellard is a Personal Trainer, Sports Massage Therapist, fitness blogger and selfconfessed foodie. She believes that everyone can achieve their goals with the right dedication, motivation and a helping hand. For more workouts, visit vickimellardpt.com
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WORKOUT
Killer Calves James Winfield advises us how to work our calves hard to build muscle… all in time for the festive season
W
ith the little black dress season and festivities fast approaching, I’ve created the perfect workout for killer calves and power pins this Christmas.
THE EXERCISES
This body weight workout you can do anytime, anywhere. We’ll be working multiple muscle groups in the lower limbs, rather than just the calf in isolation. This will add great shape to the full leg getting you dress ready for your Christmas party in no time. Good muscle definition on the front and side of the lower leg will add to overall shape and symmetry.
Starting in a squat position, perform a fast explosive vertical jump movement. Pushing away from the ground, point your toes downwards. Land softly with knees slightly bent, lower in to squat position and repeat. 3-4 sets of 8-12 reps
1. Explosive squat jumps A ‘big bang’ exercise that not only requires explosive power from your calves to propel you upwards, but also from your powerful hip flexors, quads, glutes and hamstrings.
WARM UP Skipping, coupled with gentle plyometric movements, will work both your upper and lower body as well as increasing core temperature, preparing the body for your workout.
2. Squat heal lift These will fire up your lower calf. Start in a lowered squat position, knees bent at 90 degrees. Keep your chest up, head forward and arms out in front to help with balance. Start with feet flat on floor, and lift both heels up so you roll on to the balls of your feet. 3-4 sets of 20 reps
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3. Single leg lateral hops Not only will this work the lower leg in its entirety but it will also define your perennial muscles on the outside of your lower leg! Perform this exercise on the ground, or for extra muscle fibre stimulation advance your workout onto a low impact to provide providing a more challenging, unstable surface. Stand on one leg on one side of the rebounder. Hop from one side to the other. 3-4 sets of 8-12 reps
4. Heel walks An underworked muscle, which creates great shape to the front and upper lateral side of the lower leg, is the Tibialis Anterior. This muscle is one of the main flexors of the foot. Walk on your heels with your toes lifted up as high as you can. Walk 50 metres or a couple of laps around the gym floor or lounge and these shin muscles will be screaming. 3-4 laps should do the job!
5. Calf raises These can be performed on a step. Keeping both legs straight and maintaining good upper body posture, lower your heels to stretch the calves. Push up through the ball of your feet to raise your heels. Hold for a second at the top and then lower to the start position. At 12 reps your calves should be screaming. To advance, double the load by performing single leg calf raises. 3-4 sets of 8-12 reps
STRETCHING As well as the fundamental glute, hamstring and hip flexor stretches, complete the following to wrap up your workout:
Main calf stretch
Lower calf (Soleus) stretch
Place hands on a wall and take one leg back, pressing the heel into the floor making sure the foot on the back leg is straight. Alternatively, stand on a step and drop one heel down putting the calf in a nice stretch.
Move your heel close to wall. Lift your toes up and flex the foot. Then bend the knee making sure your knee stays straight in line with your second toe. You should feel this in your ankle joint and Achilles Tendon also. Again, this same stretch can be performed by dropping
a heel down off of a step but remember you must bend the knee if you are to feel this in the lower calf. Not only does this workout promise toned and shapely legs but you’ll also notice postural improvements crucial for everyday chores, playing sport and training for your next marathon!
A celebrity PT and Master Trainer for ReboundUK, James Winfield achieves great results with his clients using little or no equipment. James educates his clients on time efficient workouts, teaching them how to move and exercise more effectively.
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WORKOUT
Always
Tracy Chee-A-Tow- Cooke provides her top 5 tips to help women prepare for ‘lifting’ sessions
prepared GET WORKOUT READY
MAINTAIN MASSAGES
If you’re a regular exerciser, training can wreak havoc on your muscles causing fatigue, micro trauma and even injury. There are simple ways however to ensure that you maintain healthy muscle tissue and start each lifting session in top form.
The body produces an abundance of metabolic waste and tension in muscles, ligaments and tendons each time you train. If you want to maintain healthy muscles and enhance performance levels, you should be getting regular deep tissue massages.
• Self-Myofascial Release: We’re all familiar with one of the most important piece of kit - the foam roller. Be sure to use it before and after workouts, to help break down adhesions that form between muscle layers. This helps to re-establish proper pain-free movement patterns.
A massage stimulates circulation and stretches, realigns and eases tension in your muscles. The action of blood being forced through the body helps remove muscle waste and restores nutrition, whilst also speeding up recovery. Overall, frequent massages will allow you to increase the quality and quantity of your training. You should aim to book one in at least every 4-6 weeks.
• Warm up: make sure you stretch before each session in order to reduce muscle soreness and ensure muscles are pliable and receptive to increased movement. Cognitive awareness of the body is key so be conscious of any sharp, uncomfortable feelings when warming up to ensure you don’t push yourself too far when training.
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BE MINDFUL OF YOUR MENSTRUAL CYCLE A woman’s menstrual cycle has a huge influence on her metabolism and training, so you should pay extra attention to your levels of oestrogen, progesterone and insulin sensitivity during this period. The two phases of the menstrual cycle are the Follicular (Days 11-14) and Luteal (Days 13 -15). When in the Follicular stage, really focus on progressing training as the body’s tolerance to pain is high and fat burning is enhanced. During this period the body’s sensitivity to insulin is greater and carbohydrates are used to fuel muscle gain; incorporate higher carb re-feeds during this time to support your weight sessions. Be aware that at this time estrogen levels peak; high levels of estrogen make women more prone to injury.
During the Luteal phase, the body relies heavily on fat as a fuel source, instead of muscle glycogen, and produces less serotonin, the neurotransmitter regulating cyclic body processes and helping to maintain mood balance. Low serotonin levels can lead to irritability, mood swings and general fatigue, so try to consume foods that boost serotonin for example; oats, wholegrains, brown rice and lentils.
ACTIVATE THOSE GLUTES Building strong glutes is really important as it can help alleviate lower back, hip and knee pain, improve posture and reduce bone density loss. It’s important to get the glutes warm before each training session. This can be achieved through exercises such as banded walks, which are great for firing up the glutes. • Stand with feet hip-width apart, place a band either below the knees, ankle or forefoot (Glutei medius and maximus activation is highest at the forefoot placement). • Flex the knees and push your chest and bum out to form a half squat position. • Assume the half squat position with hips facing forward and step to one side leading with the outside leg. Ensure that you push through the rear leg as you extend. • Repeat for the desired reps and carry out in the opposite direction.
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STABILISE THE SHOULDERS Corrective exercise patterns can greatly increase the function of the shoulder and upper extremity. Perform these exercises prior to warming up for an upper body strength session. Single or double arm waiter carries are a perfect exercise for this. Waiter carries are a loaded carry that is often overlooked, however they are great at developing scapular stability for overhead pressing. • Begin by pressing a dumbbell or kettle bell overhead with one arm. Make sure the elbow is locked out and the shoulder blade is packed. • Maintain upright posture, relax the shoulder and begin to walk. Keep the other hand free, on the hip or flat against the stomach to remind you to breath and maintain abdominal bracing.
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Tracy Chee-A-TowCooke is a Senior Personal Trainer with Your Personal Training UK, Owner of Ultimate Fitness PT and a Clinical Sport & Remedial Massage Therapist based in London. In her practice she works with a range of clients including athletes, dancers and recreational sport enthusiasts of all ages. Learn more about Tracy at ultimatefitpt.com or follow Tracy on Instagram @ultimatefit_pt
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+ PLUS
NEXT ISSUE
et your Don’t forg r es of inside usual updat m o fr ce vi d ews, a industry n a ell s panel as w our expert pes elicious reci a host of d eth get your te for you to ! stuck in to
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The reality star and the rest of the Grilla Fitness team share the stories behind some their clients’ incredible transformations
Also in our NEXT ISSUE: n Our Christmas Gift Guide – what to buy for every type of fitness fanatic n The health benefits of everybody’s favourite seasonal vegetable n Keeping in shape throughout the festive season
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WORKOUT
Getting Using yoga to increase your range of motion
R
ange of motion can be explained as the amount of movement that occurs at a specific joint. When the muscles in our shoulders, elbows, wrists, hips, knees and ankles contract, our bodies gain movement; we all have different amount of mobility in our joints. For a healthy and strong body, range of motion plays an important role; the more flexibility a joint has the less stable the body will be and therefore, the more stability the body has the less flexible the body is. A joint can move more than the ‘normal’ amount of movement and can also move less. When a joint moves more it is called ‘hypermobile’, whilst on the other hand when it moves less it is called ‘hypomobile’. By practicing yoga, an overly mobile joint can gain strength, which will help stability and a healthy range of motion. At the same time yoga can help by stretching tight joints, allowing the stiffened joints to increase their flexibility and reduce inflammation and swelling caused by injuries.
bendy
Different stretching techiques can also be applied.
There are four main types: • Active stretching – occurs when either the agonist or antagonist muscles are working during the stretch. • Passive stretching – occurs when the stretch happens with the help of a force like gravity. • Static stretching – happens when a stretch is held; the longer the hold, the more intense the stretch. • Dynamic stretching – occurs when moving in and out of the pose repetitively.
THE POSES
1. Eagle Pose (Garudasana) • Strengthens and stretches the ankles and calves. • Stretches the thighs, hips, shoulders, and upper back. • Improves sense of balance.
To improve range of motion, almost all yoga poses are designed by stretching and strengthening the muscles and stabalising the joints to impove flexibility and balance.
Yoga is recommended greatly for maintaining a healthy range of motion in our joints. Unlike most other activities, for example swimming, cycling and running, each pose in yoga works each joint differently; the vast amount of poses can also work on different joints in the same session.
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2. Lotus Pose (Padmasana) • Stretches the hips, quadriceps, ankles and knees.
3. Cow Face Pose (Gomukhasana) • Stretches the ankles, hips and thighs, shoulders, triceps and chest.
4. Cow Pose (Bitilasana) • Stretches the front torso and neck. • Provides a gentle massage to the spine and belly organs.
5. Cat Pose (Marjaryasana) • Stretches the back torso and neck. • Provides a gentle massage to the spine and belly organs.
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6. One Handed Tiger Pose (Vyaghrasana) • Stretches the back muscles, abdomen, spine, shoulder and front of the thigh. • Strengthens the glutes, core and arms.
7. Extended Puppy Pose (Uttiha Shishosana) • Stretches the spine and shoulders.
8. Wide Legged Forward Bend Pose (Prasarita Padottanasana) • Strengthens and stretches the inner thighs, back of the legs, shoulders, chest and the spine.
9. Mermaid Pose (Eka Pada Rajakapotasana) • Strengthens the core and pelvic floor muscles. • Stretches the lower back, glutes, chest, shoulders, hip flexors and quadriceps. • Opens the chest and shoulders.
10. Twisted Low Lunge Pose (Parivrtta Sanchalasana) • Increases flexibility and strength in the hips and legs. • Stretches the lower back, chest, shoulders, groins and quadriceps. • Strengthens the core, hips, legs, ankles, wrists, arms and feet.
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www.discovery.uk.com 0208 543 1017
FITNESS COURSES NUTRITION COURSES CPD COURSES Qualifications with DISCOVERY CALL US TODAY TO ENQUIRE & BOOK!
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Industry FOCUS
FIND OUT ALL YOUR BUSINESS RELATED NEWS AND UPDATES HERE. HAVE SOMETHING TO SAY? EMAIL INFO@PTMAGAZINE.CO.UK
PT Tip of the Month Heart rate monitors – how beneficial can they be? Working out for 30-60 minutes 3+ times a week is fair enough, but are you working out hard enough during those sessions? With the age-old maximum heart rate calculation (220 – your age) and a heart rate monitor, it is possible to work out how hard you are actually pushing yourself and as a result determine how much benefit you are actually deriving from your training.
Some heart rate monitors are also able to store and display weeks’ worth of training session data, which could help you identify possible training errors, reinforce you to stay on track and show your progress as it happens. Overall, heart rate monitors get a thumbs up from us.
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As well as pushing you to work harder, using a heart rate monitor can also prevent you from over training. If your heart rate is higher than you expect it to be before, during, or after a workout, this could be a signal that your body needs more rest.
31/10/2016 15:45
pt business
UKACTIVE PARTNERS WITH REFERALL TO RESEARCH
INTO EXERCISE REFERRAL A bold new PhD project is being undertaken by the ukactive Research Institute, in which a three year project aims to find out whether exercise referral can change behaviour and increases physical activity. The project, which is the first for the industry, is a partnership between ukactive and exercise referral software and public health specialists, ReferAll.
The goal is to create a pool of solid evidence from exercise referral schemes across the UK that can be used to approach bodies such as Sport England and Public Health England. To help coordinate this joint venture ukactive has appointed a PhD student, Nikita Price, who will oversee this work and help collect, analyse and report on the outcomes from existing exercise
referral schemes. Nikita Price is currently running an exercise referral scheme and is a Level 4 exercise professional herself. If you are an operator running an exercise referral scheme and would like to participate in the project, you can register your interest at secure.refer-all.net/uka
CPD course of the month Boost your CV skills with this month’s recommended course Course: Nutritional Coaching Course Date: 10th – 11th December Location: London Cost: £375 With nutrition being of critical importance in enabling any client to achieve their desired goals, LDN Muscle
believe that becoming a nutritional coach will give you the tools to successfully do just this. The evidence based course, with clear references and real life examples attached to all materials, covers topics such as energy expenditure and balance, macro calculations for differing and competing
goals, ‘flexible dieting’ vs. ‘clean eating’ and reverse dieting; to allow you to confidently write your own client plans and set up your own coaching business. For more information or to book visit ldnmuscle.com.
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BALANCE FESTIVAL ANNOUNCED FOR MAY 2017
Launching in May 2017, Balance Festival will bridge the gap between brands and consumers seeking a healthier lifestyle. Redefining how health and wellness brands connect with consumers, the festival is being launched by Allegra Events, the team behind the London Coffee Festival. The festival will open with an industry day dedicated to connecting 200 exhibitors with up to 4,000 top buyers and decision makers. The respected Allegra Health & Wellness Summit will also take place, with attendees being given the chance to debate industry insights with a panel of experts.
FITYO SET OUT TO
REVOLUTIONISE
FITNESS MARKETING Marketing companies and courses are available for the fitness industry. However, unless you’re willing to pay excessive prices it can be counter productive, as you are not guaranteed clients at the end of it. This is where FitYo are different.
The industry day will be followed by two consumer days, which will allow exhibitors to connect with up to 12,000 consumers, varying from the engaged fitness enthusiasts identified by Balance Festival as ‘Urban Healthies’, to ‘Balance Seekers’, the portion of the population who enjoy exploring ways of establishing a healthier lifestyle.
Applications and human interaction have the power to engage people in ways that fitness advertising alone can never achieve. FitYo is the UK’s first application like this; they bring every sector of the industry onto one platform. This makes it easy for you to promote your classes, clubs, gyms or personal training sessions in your local community. This not only allows you to liaise with one another, but to also have tailored marketing specifically to help promote the industry you’re in.
For more information or to apply for an exhibitors stand, visit balance-festival.com
With fitness becoming such a vital and important part of people’s lives, FitYo’s philosophy is to help everyone
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who is not yet active in fitness and give them the first steps to a healthier, more active lifestyle. This app has the ability to change the way people search for fitness & sports, and simplifies the ever-confusing industry. Exercise is an increasingly social activity, and FitYo’s social virtual fitness platform sets them apart from the competition. FitYo are now calling on other fitness enthusiasts to become part of their evergrowing business. Not only spreading the word about FitYo, but by becoming a shareholder and investing in their brand. This app has the ability to revolutionise the fitness marketing industry and with your help, FitYo can make people more alert about health and fitness and make this country more active together. For more information, visit Fityo.com/crowdcube
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PT talk to a Your Personal Training member on the benefits of using a PT management company
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I
t’s often considered that as a PT you have two options; to operate as an employed fitness professional, or as a freelance trainer. However unknown to many is that there is a third option. To get the best of both worlds, personal trainers can seek the support of a personal training management company, such as Your Personal Training (Your PT). Rupert Hambly is a Your PT member and founder of Rupert Hambly, Health & Performance. He has been supported by Your PT for 6 years and shares the ways he’s benefitted since signing up with the organisation:
CHANCE TO THRIVE Your PT truly understand the PT industry - they’re aware of how crowded the market place is and they invest in placing their PTs in roles which allow professionals to thrive and lead successful businesses. They uphold a fair member to PT ratio of 600:1, which means when I’m operating on the gym floor at GLL, Swiss Cottage, where I’m based, I’m not fighting for clients. I’m able to provide each client with a highquality, professional service - it makes the job far more enjoyable.
BEST OF BOTH WORLDS There are many benefits to being a freelance PT, including having full autonomy over how and when you operate. However, for many not having support on hand is a real strain. Whilst employed trainers have more access to advice and guidance, this option comes with its restrictions. I feel Your PT offers a balance between the two; for a low rental cost, I experience the freedom of being freelance and running my own company but I also have access to GLL’s gym floor and client base. In addition, I receive support, training opportunities and sector insight through the Your PT team.
successful business professionals and I’ve really benefitted from this ethos.
PROFESSIONAL DEVELOPMENT Through Your PT I’ve had the chance to involve myself in a number of training initiatives that have helped me develop my skills and strengthen my offering to clients. I recently took part in a ‘PT shadowing scheme’ - a Your PT and Future Fit Training venture offering one-day training opportunities to newly qualified PTs to help them better understand the industry. Not only did I get the chance to help the next generation of PTs, I also developed my mentoring skills, which was highly valuable.
BUSINESS SUPPORT It’s vital that all personal trainers develop basic business skills. Your PT offer a range of services including: sales training, social media support, weekly business mentoring schemes, an online business resource centre, marketing pack and so much more. I set up my own company, Rupert Hambly, Health & Performance in 2014 and Your PT were instrumental in helping me get it off the ground. The team were always on hand to answer questions and provide feedback. As an organisation, Your PT is passionate about helping PTs become
Rupert Hambly is a Personal Trainer, Your Personal Training member and Founder of Rupert Hambly, Health & Performance. To find out more about Rupert, visit ruperthamblyhealthandperformance.com or for more information about the services offered by Your Personal Training visit yourpersonaltraininguk.co.uk
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Why mums aren’t your average personal training client
Baby bother T
here are certain factors that can be hard to envisage when training a mum-client unless you’re actually a parent yourself. Motherhood is a round the clock job; no holidays, no time off for sickness and many challenges along the way that can really slow progress. How can you as a PT help with some of the most common issues?
A mum may be sleep deprived We know sleep is good for numerous reasons. But try telling that to a two year old who has decided that sleeping is not on the agenda. What mums need are ways of dealing with the hunger that comes with sleep deprivation.
They may be stressed Parents are some of the happiest, yet most stressed, people. I personally have three times the people as a non-parent does, to support every day, and it’s very draining on willpower. Sometimes long walks and yoga are what we need, not a TRX session.
Mums have access to their kids’ leftover food
A mother’s hormones are all over the place
Children don’t always finish their plate of food, and waste is costly. You would not believe how delicious cold fish fingers are when they’re in front of you and you’re hungry. Maybe you could help by factoring leftovers in to a client’s diet plan?
Pregnancy, birth, breastfeeding, the return to menstruation; it can feel like our body and brain are a little unpredictable. Some women put more weight on naturally than others while pregnant; don’t blame ‘eating [cake] for two’ as the problem. Ensure you are taking factors like these into consideration.
They are near their cupboards Stay at home parents are within just a few feet of food most of the day. This convenience makes it much harder to resist grabbing half a biscuit here and there. Not having tasty food in the house is not an option when there are others to consider too. Mums need the willpower to resist.
Kids can get sick and stay off school Which means we may not be able to get to our session – can you go to their house and train in the garden or make some space in the living room? Or rearrange for another day?
It’s wonderful being a Mum but it’s also consuming. As fitness professionals we can play a part in giving our mum-clients some of their energy, vitality and sense of self back. Everyone benefits when the right support and strategies are in place.
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.
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Music to your ears Human Kinetics talks using music during personal training sessions
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ersonal training involves a constant stream of communication between the trainer and the client. Music can disrupt this flow and prevent some of the trainer’s form – and motivation – related messages from getting through. If ambient music is used as a backdrop to personal training, it needs to be set at a low volume so as not to block important communications.
At times during a personal training session, the client might work out independently, perhaps when jogging a lap or completing a cardiorespiratory session using an elliptical trainer. In these instances, the use of individual tracks that are personally meaningful and motivating, as well as conductive to the activity, can work well. Again, the volume should be moderated so the client can hear any instructions or motivational comments from the instructor.
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In sum, there’s a fine balance to be struck between the guidance and motivation provided by the trainer and the stimulation provided by the music. Trainers can also demonstrate expertise and offer enhanced value to clients by asking them about their music preferences and helping them prepare playlists for solo sessions. This piece was taken from Applying Music in Exercise and Sport (Human Kinetics, 2016).
Use music to fuel your workouts Enhance your clients’ enjoyment, motivation and performance through the use of music. Discover the best tracks to use for some of the most popular fitness classes including spinning, yoga and circuit training. Featuring recommended playlists that are easily applicable to both group and individual workout sessions. Gain the skills to create your own effective playlists to help your clients get the best out of their workouts. Paperback, £33.99
Order your copy at humankinetics.com/music
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Envision V ision boards… You’re either thinking ‘what have vision boards got to do with personal training?’ or you’re totally open to a new way of assisting your clients to reach their goals. Either way, bare with me whilst I explain a little more. When I started up my new business, offering online personal training to mums, I decided to add vision boards into the equation as a tool to assist setting their goals. The response from this has been fantastic and my group has really found them useful when trying to keep on track.
So what should you and your clients do? Step 1 - Create a Pinterest account or buy yourself a cheap corkboard. Step 2 - Ask your client what do they really want in their life? What do they want to be in their everyday life? Not
just in regards to fitness and nutrition. Everything from how their bedroom looks in a morning when they wake up and what kind of sheets they are sleeping in, to what car they are driving, where they would live and where they go during the day. You get the idea; get them to think of everything that would be in their ultimate, dream life. Step 3 - If it’s a virtual board keep pinning and looking at your board every week. If it is an actual corkboard, put it up somewhere you will see it each and every day.
As you know goal setting is an extremely important part of training your clients, to give them focus and a way to measure their progress. What vision boards do is add a visual aspect to goal setting. To assist them in seeing the bigger picture as to why they want to change and why they have indeed hired you. If they are ever feeling as though they are slipping off track, you can refer
Using vision boards with personal training clients
back to the boards to remind them of why they started in the first place. If you are wondering what your dream car has got to do with your fitness goals, I’ll tell you… It’s all about having a positive mindset. If I have a picture of my dream car, along with everything else I want, visible everyday, I stay focused on everything I do during the day to reach that goal. For me, that’s waking up early, going to do my workout, eating a healthy breakfast etc. It helps me to see the bigger picture.
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.
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People Buy People Personal branding is not about having a fancy logo, an expensive website or silky business cards. Your brand is you
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ou are your business; you are who people want to see. Not your colour scheme or your list of qualifications. You, your face, your personality and what you stand for, is what people want to see. That is what people will buy.
‘People buy people first and the product second.’ My business hero is Founder of Virgin, Richard Branson. Virgin is a massive corporation that is invested in many differing areas, however when you think of Virgin, you immediately think of Branson too. He understands the importance of personal branding; he understands that people buy people. It doesn’t matter that his business is enormous and employs a countless amount of people, he still uses, to great effect, personal branding. And this is one of the reasons, maybe the main reason, that his company is where it is. Most of us operate as independent personal trainers or within a small team, yet no one knows who we are. We are faceless. We are a one-man outfit, representing ourselves, yet no one knows who we are, we have no personal identity. Time and time again I have seen trainers’ websites that have the fancy logo, the long list of their qualifications and pictures from Google that show random people partaking in exercise. This is all well and good, but what potential clients, deciding who they want to give their hard earned cash to want to see, is you. The person they are going to be working with. People buy people and you must learn to present yourself, to sell yourself. Have you ever asked to see your Doctor’s qualifications? How about the person
that cuts your hair? No, of course not, so why do you think clients care about what courses you have been on? They want to know about you and they want to connect with you on a personal level. Why is your website not full of pictures of you? Why are you using pictures from Google of total strangers? People want to see you, see who you are, see who they will be working with. Show them. Impose yourself. Get yourself out there and let people know who you are and you will see your business flourish. Do local newspapers know you exist? Have you offered to write some fitness articles for them? Are there any sports events or races taking place near you? If so, have you offered to help with a training plan to give all entrants? Or to take the pre race warm up? My website is full of pictures of me. My book has a picture of me slapped on the front cover. It also contains all my views and opinions of fitness, nutrition and how it should be done successfully. I am currently working on videos to put out to let people know who I am, what I stand for and what I believe. We as human beings are simple creatures, we trust and connect with people’s faces, body language, how they speak and how they present themselves. You must let people see this and not sit behind a logo, hiding yourself away. Once people know you then your job is easier. When people think about getting fit or losing weight, they will think of you. When someone’s friend makes a comment about doing the same, these people will mention you. You are working even when you are not in the room. A lot of trainers have a fear of putting themselves forward, getting themselves out there for fear of ridicule. Get your ideas and your personality out there
on Facebook, or whatever social media platform you use. Nobody wants to see cut and paste opinions of other people that you share on Facebook either. They want to see and hear your opinions. If they are going to trust you to help them achieve their goals, then they want to know what you think. Think of gaining clients like dating. Would you go on a date without at least seeing a picture of the person? Would your first question be what qualifications they earned at school or college? No, you want to know what they look like, what their interests are, what they are like as a person, so you know that there is a chance of a connection, before agreeing to spend time with them. Potential clients make the decision to come along for a trial session, a ‘first date’ if you like, after reading a little about us and then we can impress them, sell ourselves and clinch them as a client.
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. Visit guerrilla-pt.co.uk to find out more about Martin and his transformations.
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How to build, grow and utilise your list
E-mail marketing O
ne of the things that I wished I had known when I started out in business is the importance of a contact or e-mail list; essentially a list of e-mail addresses that you can then use to keep in contact. The power of a list of people who are interested in, or currently use your services, can have much broader uses than just dropping them a newsletter every now and then!
Growing an e-mail list Growing your list is an essential aspect of list building. By constantly seeking opportunities to add to your list you are effectively widening the net of people you can market to. When considering list building you should consider both online and off-line methods. Online, it is important that there are various links to your sign up page. You may even have different sign up pages for different groups of people. One of the things that will help you gather e-mail addresses is the use of ‘bait’. This is essentially an offer along the lines of ‘if you give me your e-mail address, I will send you x’. The idea is that the offer you make is well worth the giving up of an e-mail address. This can also be added to by collecting e-mail addresses as part of any off-line marketing that you may do. If you attend any events or meet people it is always worth getting hold of their e-mail address and with permission you can add them manually to your list. They should be given the chance to opt in once added, but if you have this on the top of any data collection forms it will not be a surprise to a client or lead.
Managing your list Once you have decided to get a list set up, it is vital that you think about the different segments that individuals may be part of. This will help you target your correspondence effectively to the groups that may find it interesting. One of the easiest ways to manage your e-mail list is with the use of software. There are a number of different packages out there that do this task. These systems can help you collect, segment and e-mail your list; a few of these starter packages are Aweber, Constant Contact and Mail Chimp. These are well worth looking at as they address privacy issues and help you save time managing your list.
Staying in contact It is now vital that you regularly stay in contact with your subscribers. It is not good enough to send out a newsletter once every blue moon; regular contact will help with the building of an effective relationship. If you have managed your list well, you will have it segmented down into different sections that will allow you to tailor content to their specific interests. I send a slightly different newsletter to existing clients as I do to potential leads; the key difference being the offers that I am placing in front of them. For an existing client they would have little to no interest in a new starter package, but may be more interested in offers related to increased results from an increase in sessions per week.
Money Generating income from your list is an interesting point. As a person with an
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active list that is specifically aimed at the fitness market you now have very interesting resources. You cannot sell other peoples data without permission, but you can start to drop in affiliate links to products that you recommend. One of the best ways I have used this previously is to send out my top 10 fitness gifts, all with links via my Amazon affiliate account. This is one of the simplest and most straightforward ways of monetising your list.
Legal stuff As with anything there are legal considerations when handling people’s data. You should adhere to all data protection rules in the countries that your list is active in. In the UK this may include being registered with the data protection commissioner. It is considered good practice for there to be a two stage opt in. This is where you fill in a web based form to ask to be added to a list and then an e-mail is sent to that address with an opt in link. This allows you, as the data user, to demonstrate that you have taken all steps to make sure that people are happy to receive your information. It is also good practice to have an unsubscribe link at the bottom of each e-mail, so that it is easy for a subscriber to unsubscribe at any point.
Tom Godwin (@TomForesight) is the Managing Director of Foresight Fitness Services. He is a specialist in exercise referral, corrective exercise and helping PTs improve their business. TomGodwin.co.uk
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Creating a BUZZ O
nce you have started up your personal training business, created a website and a few social media pages, the next step is to begin to market yourself. How can you create a buzz around your business and your ideas within your local area? To put it simply, network yourself. I don’t just mean online using the likes of Twitter, Facebook and Instagram, but physically get yourself out and onto the street to gain some real-world experience. Why not volunteer your services to groups like ParkRun and simply help out and meet people? You’re a level 3 personal trainer now, so why not talk to your local gyms and try and get yourself on their books as ‘bank staff’? Yes, you may end up cleaning machines, doing basic inductions and working for minimum wage, but it won’t be forever. Just think about the invaluable experience, contacts and references you will develop. Ever considered taking your personal training to local businesses? Try your local Chamber of Commerce. After you’ve
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parted with your initial upfront fee (which could be several hundred pounds), use this investment wisely and claw it back over the following 12 months by attending any free networking events or seminar meetings they hold. Set yourself a target to get to know a minimum of 10 local businesses per event, get to know your local area’s business leaders on a first name basis and even offer them the option of initial free advice and support. (Their relevance to achieving your goals is not so important here, but rather the value to you is in getting-known and the making of the connections themselves). Get to know your local newspapers, radio stations and any Facebook groups related to your local area. Try and generate interesting and newsworthy articles, and maybe look to organise a charitable event. I have previously run an outdoor Pop-Up-Gym charity event in aid of SPORT RELIEF 2016. Although it was cold and damp, we managed to raise a lot of money for a great charity and were fortunate enough to get the free radio breakfast crew to take part in our “60 second Burpee Challenge” which the producer filmed. Off the back of this, we gained a 3 minute interview with the station which was broadcast
Founder of Spa Fitness, Jem Drew shares his expertise on how to best market yourself and your personal training business at peak time, a link from the producer’s YouTube video of the Burpees Challenge to our Facebook page and in turn, got the attention of the local papers who ran a feature article on us with pictures about our charity event. This was not all. Our own follow-up included awarding trophies to all the winners! A week later, we drove to all four corners of our county to hand deliver the trophies and meet each of the winners. Each winner, and their family members, photographed the trophies and subsequently uploaded it to their Facebook pages. Be imaginative, be creative, be honest and be different – marketing yourself and your business should be fun and engaging!
Jem Drew is founder of SpaFitnessUK as well as being a Freelance Personal Trainer, Chartered Engineer, British Waterski Coach and Business Mentor. For more information and guidance on growing your business, visit spafitness.co.uk
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h t t p : / / w w w. l a t e r l i f e t r a i n i n g . c o . u k /
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I WAS VERY KEEN TO PICK UP AS MANY SKILLS AS I COULD. I WANTED TO BE THE BEST I COULD. I HAD AN INTERNAL DRIVE TO IMPROVE AND BE A REALLY GREAT INSTRUCTOR. I’VE SEEN A LOT OF DEVELOPMENT AND ITS A STEEP LEARNING CURVE. I REALLY ENJOY THE SATISFACTION I GET FROM SEEING PEOPLE ACHIEVE.
BECOME A LES MILLS INSTRUCTOR NOW. WWW.LESMILLS.COM/BECOMEAN-INSTRUCTOR–UK DO YOU WANT TO GET PAID TO DO A JOB YOU LOVE? The health and fitness market has never been so exciting. More clubs, more brands and more PTs are all dying for a slice of this £4.3bn UK market. How are you boosting your client base this year and elevating your business? How are you standing out from the crowd? Globally, Les Mills delivers five million live workouts a week. In the UK, it’s estimated to be 500,000 live classes each week...wouldn’t you like a slice of this captive audience?
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Group fitness has moved on from the days of lycra and leg warmers and Les Mills employs world-class experts to design cutting edge and scientifically proven workouts that deliver results for the class participants. Les Mills has 20 different programmes and supports and helps you to be the best you can be, with market leading CPD programmes to develop you and your skill base. The question is, can you afford not to boost your business? For more information visit: WWW.LESMILLS.COM/BECOMEAN-INSTRUCTOR-UK
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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 sales@logitorloseit.net www.logitorloseit.net
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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
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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.wright@reflex-nutrition.com www.reflex-nutrition.com
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REFERRAL PROGRAMMES
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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 info@spiritfitness.co.uk www.spiritfitnessuk.co.uk
hour class. Receive 8 REPs points on successful completion of the course. Course date: Sunday 26th April Location: London £190 BUSINESS SERVICEPrice: DIRECTORY
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27/10/2016 19/02/2016 11:09 12:03
10 minutes with
Max
Bridger We talk to Max Bridger about the evolution of the LDN Muscle empire
LDNM is slowly growing into an empire. How did what was once a hobby for you all, turn into the business it is today? Quite simply, when the movement became strong enough to justify us devoting more time towards it in order to facilitate its growth. Since we have made this commitment to our shared passion, LDNM has flourished.
What is the ethos behind LDNM? Our ethos has always been to cut through the rubbish that so often pollutes the health and fitness industry. Essentially we aim to improve the transparency and accountability of the fitness industry in the UK. We want people to integrate fitness into a lifestyle they enjoy, rather than be forced into unsustainable, unenjoyable ‘all-ornothing’ fads, plans and regimes.
As well as selling its original training guides, LDNM has its own supplement range. What makes this supplement range different? Our supplement range includes only effective, proven supplements that we actually use. This is instead of offering a
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million-and-one supplements, including unproven, expensive and downright confusing options! Our pricing is also extremely competitive, as there is simply no justification for charging upwards of £50-£60 for 2.2kg of whey protein, or for very questionable testosterone boosters and fat burners!
LDNM is also growing the fitness industry by training and qualifying new personal trainers. What was the thought process behind this idea? We all qualified as personal trainers at different times, and with different companies. However, we all felt the service we received was not worth the price tag, and that the teaching and aftercare was severely lacking. We felt this was mirrored by the standard of some personal trainers, but worryingly by many higher profile coaches and trainers who had a much larger influence.
qualified over 500 personal trainers and nutrition coaches, who are all part of a diverse and interactive online community.
LDNM has very recently announced the launch of their first book. What can you tell us about this new venture? Our book, ‘Leaner, Fitter, Stronger’, is ideal for foodies and especially those into or new to both fitness and nutrition. It’s jam-packed full of delicious, healthy recipes, and supplemented with home, outdoor and gym based workouts, as well as heaps of lifestyle advice. We will be unveiling some of the content in the coming weeks, but we can assure you that ‘Leaner, Fitter, Stronger’ is definitely one to put on your Christmas list!
After discussing the idea with an extremely talented and hardworking tutor, we decided to co-create our own academy, with the mission to provide a higher standard of teaching and aftercare than anywhere else. Since our first course in late 2015, we have
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Two thirds of personal trainers quit their jobs within 2 years. They didn’t think it was possible to have a long and prosperous career.
We established
LIF T THE BA R to fix that... Over 300 trainers are currently loving their career and are making a huge impact on their clients' lives. You can join them completely FREE for 2 weeks by heading to www.liftthebar.com/ptm
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The Star Trac Studio series indoor cycles combine user-focused features, best-inclass biomechanics and popular features for riders of all shapes, sizes and abilities. From the indoor cycling leader in bike design, manufacturing and rider satisfaction. For more information visit startrac.com/studiocycles
At Core Health & Fitness, when we brought together fitness brands to build our company, we settled for nothing but the best. Four iconic brands that pioneered entire categories and whose machines are still the ones members ask for by name. Today, we’re committed to continuing the tradition that started decades ago - and that’s greatness you can feel good about building your business on.
©2015 Core Health & Fitness LLC. All rights reserved. Star Trac, the Star Trac logo and StairMaster are registered trademarks of Core Health & Fitness, LLC. Schwinn and Nautilus are registered trademarks of Nautilus Inc. used under license to Core Health & Fitness LLC.
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