PT Magazine "The Reebok Issue"

£4

APRIL 2014

EAT CLEAN,

BE GREEN STAY IN SHAPE THE RESPONSIBLE WAY

ALL ABOUT

REEBOKONE

FIND OUT HOW REEBOKONE CAN HELP YOUR PT BUSINESS

BEST ON TEST:

HEADPHONES

WE REVIEW SOME OF THE BEST HEADPHONES ON THE MARKET FOR SPORT AND FITNESS

EDITOR'S LETTER

welcome

PTmagazine Hey sporty people! It’s April and that means it’s time for our spring issue of PT Magazine. In recognition of Earth Day on 22nd April, this issue is about being green and eco-friendly.

PUBLISHER Myles Davies EDITOR Torah Dee torah@ptmagazine.co.uk

Over these past few weeks, I’ve had chance to try out a standing desk, in a bid to improve my posture and try to live a healthier lifestyle. Read how I got on, on page 86.

DESIGN Juliet Symes studio@ptmagazine.co.uk Tom Mead tom@ptmagazine.co.uk MULTIMEDIA DESIGN Adam Daniels adamd@ptmagazine.co.uk

We’re also really excited that this issue is a Reebok “takeover” issue, and we have some amazing features for you. If you haven’t already heard of ReebokOne, find out how it can benefit PTs from the professionals themselves on page 56.

ADVERTISING Adam Reynolds adam@ptmagazine.co.uk Yasmine Brown yasmine@ptmagazine.co.uk GENERAL info@ptmagazine.co.uk ACCOUNTS Joanne Higgins accounts@ptmagazine.co.uk @PTMagazine /PTMagazine

ON THE COVER: Reebok.

Check out the Reebok Kit on pages 32-35

We’ve been checking out ways that PTs can stay ecofriendly. Find out which paperless client database is right for your PT business on page 50. Thinking of making some changes to your gym or studio? Have a look at Mollie Millington’s tips for an environmentally friendly gym space on page 69, and Dan Fivey tells us how to eat clean and be green in his article on 72.

PUBLISHERS: Magic Fountain Media Ltd, Office 10-18, Epsilon House, Masterlord Office Village, Ipswich, Suffolk, IP3 9FJ

We’ve also got another fab subscriber giveaway this month, as well as tons of advice from our expert corner on how to get the best results for your business. From us, have a fantastic Easter and we’ll see you in May with our digital issue.

PT MAGAZINE WORKS

PRINTED BY: The Magazine Printing Company

Stay fit, stay happy, stay healthy y’all!

PLEASE NOTE: Points of view expressed in articles by contributing writers and in advertisements included in PT Magazine, do not necessarily represent those of the publishers. While every effort has been made to ensure the accuracy if information contained in PT Magazine, no legal responsibility will be accepted by the publishers for incidents arising from use of information published. All rights, including moral rights, reserved.

COPYRIGHT: No part of this publication may be reproduced, stored in a retrievable system, or transmitted in any form or by any means without the prior written consent of the publishers. ©Magic Fountain Media Ltd T/A PT Magazine.

Printed in the UK by The Magazine Printing Company using only paper from FSC/PEFC suppliers www.magprint.co.uk

Torah Dee

Subscribe to PT Magazine now for only £20 and be sure to never miss an issue! Visit www.ptmagazine.co.uk to find out how

IN PARTNERSHIP WITH:

CONTENTS

08 INDUSTRY FOCUS

We bring you the latest news from the industry

11 PROFESSIONALISM WITH PT Richard Callender gives his advice on how to be the best PT you can be

13 IMPORTANCE OF CURRENT RESEARCH TO THE PT Kristoph Thompson talks research and how to get the most from your findings

17 WORKING WITH OSTEOPOROSIS CLIENTS

74

SEVEN WAYS TO GET MORE VEGETABLES IN YOUR DIET Check out Jamie Lloyd’s fab ideas for getting more veggies in your diet, without being boring

Tom Godwin gives great guidance on how to train clients with osteoporosis

18 DO YOU NEED TO WORK YOUR WAY UP TO THE GYM?

Jon Goodman joins the expert panel and explores why people are too afraid to go to the gym

20 REEBOK AND THE STORY BEHIND THE NEW DELTA SYMBOL

How Reebok is evolving and what the new delta means

24 REEBOK FITHUB

Caroline Dean talks about Reebok FitHub

30 RUNNING SHOES

Check out the latest from Reebok’s range of running shoes

69

KITTING OUT YOUR ECO GYM

Mollie Millington gives tips on how you can make your gym more eco-friendly

32 GET THE LOOK

Take a look at the latest range of Reebok kit available

35 GET THE KIT

Get kitted out for the summer with these fantastic ideas

38 YOGA MORE, GAIN MORE WORKOUT

Suzan Altay delivers one of her favourite workouts

42 REEBOK CROSSFIT WORKOUT

Craig Libby shares his CrossFit workout

49 NEW DANCE FITNESS

81 EVENTS

News about upcoming events and challenges

BRAND LAUNCHES IN THE UK WITH INDUSTRY SEAL OF APPROVAL

Find Out about the new Clubbercise trend

50 TAKING YOUR PERSONAL TRAINING BUSINESS TO THE NEXT LEVEL WITH PAPERLESS SOLUTIONS

We reveal how easy it is to go paperless and stay in touch with your clients with paperless solutions

52 MEDICINE BALL AB

70 INCLUSION FOR DISABLED CLIENTS

Why the industry has to change its attitude towards disability

72 EAT CLEAN, BE GREEN

Dan Fivey reveals his rules for leading a healthy, green lifestyle

ROUTINE

76 EAT FIT

55 BEST ON TEST:

79 LOOKING FOR AN

We review a selection of headphones to see which are best for sports and activities

Discover your ideal activity holiday

56 INTRODUCTION TO

Essential items you need in your running kit, brought to you by Robbie Britton and Rebecca Cox

Find out all about networking with clients and other PTs with ReebokOne membership

86 TORAH TRIES IT…

59 REEBOKONE: INTERVIEWS

89 MAN UP COMPETITIONWINNER INTERVIEW

Kristoph Thompson brings us one of his favourite workouts

HEADPHONE REVIEW

REEBOKONE

WITH PTS

The low-down on ReebokOne from the pros themselves

67 FUTURE-PROOF YOUR CAREER BY BECOMING A ‘SPECIALIST’

How you can make your qualifications stand out

Delicious recipes brought to you by watercress.co.uk

ACTIVE HOLIDAY?

85 ESSENTIAL RUNNING KIT

Standing desk review

Our prize-winner tells us how she got on in Senegal

90 10 MINUTES WITH …

VLADIMIR FISTRIC

Vladimir Fistric, PT at Watford Woodside offers his valuable insights from his career in PT

68 SUBSCRIBER GIVEAWAY Check out what goodies we’re giving away exclusively to our subscribers

experts Kristoph Thompson

Previously worked as a Strength and Conditioning Coach with professional baseball and basketball teams in the USA, and now runs his own PT business in the UK continuing to train athletes and those of all fitness levels.

Richard Callender

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

Greg Sellar

Greg is a Nikesponsored presenter with instructor training experience in over 40 countries worldwide. He works in marketing and business development as a consultant to several fitness brands through www.gregsellar.com

Mollie Millington

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

Tom Godwin

Tom is the managing director of Foresight Fitness Services.

Specialising in exercise referral, corrective exercise and business coaching. www.TomGodwin.co.uk

Jon Goodman

15

I THINK YOU SHOULD JUST GET REAL Call yourself an industry expert? Greg Sellar gives his insight into what really makes a pro

Before starting the Personal Trainer Development Center and leaving training to grow his site, Jon’s fitness career spanned all areas: Personal trainer, group exercise instructor, personal training manager, national and international workshop presenter.

@PTMAGAZINE

07

INDUSTRY

FOCUS WELCOME TO THE INDUSTRY FOCUS PAGE. IF YOU’VE GOT AN ANNOUNCEMENT, GET IN TOUCH WITH US AT EDITOR@PTMAGAZINE.CO.UK

LANHYDROCK HOTEL AND GOLF CLUB OPENS NEW FITNESS FACILITY Situated on the edge of the historic town of Bodmin in central Cornwall, the Lanhydrock Hotel and Golf Club has now added a state-of-the-art fitness facility to its already extensive list of credentials; owned and managed by the Bond Family (creators of the Jack Nicklaus Course at St Mellion), the destination already boasts one of the finest golf courses in the county and an enviable setting, just a stone’s throw from the Eden Project and spectacular Cornish coastline.

CHATHAM CROWNED OUTDOOR BRAND OF THE YEAR Leading British footwear brand, Chatham, is crowned Outdoor Brand of the Year at the Footwear Industry Awards 2014 for its outdoor and country range – outperforming other popular names including as Clarks, Hi-Tech and Superfit.

Graham Bond, Director, says: “We elected to work with Life Fitness because of their proven track record in providing quality fitness products and solutions across the board.

The improvements we’ve made to the hotel, together with our new purpose-built fitness suite, have really given the property an extra edge, and we know our guests - both business and leisure travellers alike - will enjoy using the new equipment.”

For more info go to: www.lanhydrockhotel.com, www.lifefitness.co.uk

FOUR MINUTE FITNESS PHENONEMON TABATA™ ATTEMPTS GUINNESS WORLD RECORD® AT COMMONWEALTH VENUE

The prestigious national Footwear Industry Awards celebrate the successes of the past year, rewarding the brands, retailers and individuals that have captured the industry’s attention. The awards were announced at MODA, the UK’s largest footwear and fashion show.

Attempt to run the World’s largest HIIT workout tackles Scotland’s growing obesity levels tabataTM, the hot new HIIT (High Intensity Interval Training) workout scientifically proven to get you fit in just four minutes of intense exercise, hit Scotland on Monday 27 January. Over 623 fitness fanatics took part in the Guinness World Record® attempt to create the World’s largest HIIT class at a Glasgow 2014 Commonwealth Games venue.

www.chatham.co.uk

For further information visit www.tabataofficial.com

PT Follow @pt_archer @MarkPT @PerformReformer @BioSynergy @Fit_freak_Emma

OLYMPIAN CIRCUITS Antics is a unique circuit class taken by three times Olympian, European and

Commonwealth champion and World bronze medalist 110m hurdler Andy Turner and personal trainer Anthony Nyman. The intense but fun full body workout has twenty Olympic style individual workout stations each followed by a group exercise taken by Ant or Andy, all choreographed depending on the weekly theme which varies from Michael Jackson to Kisstory. The group exercises are tough yet fun and has even included moves such as Twerking which the group loves to join in. Antics has taken our area by storm. We consistently see class numbers over forty but recently we have been seeing over sixty-five, very happy clients who come back week after week. We currently run two classes per week in large sports halls but also offer team bonding corporate packages too. www.anticsfitness.com

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WWW.PTMAGAZINE.CO.UK

@PTworldwideuk @Sieve_creative @fitwebcom @JessicaLeeMoss @SadieGibbs @FitinstructorT @DiaryGymAddict @BIGBURNfitness @MacaTrim @paul_stamper

PHYSICAL COMPANY TO OFFER EXCITING NEW KIT FROM REEBOK

JAMES HASKELL EXPANDS HIS STARTING LINE-UP, BODYFIRE RECRUITS TWO NEW INDUSTRY EXPERTS BodyFire, the fitness and nutrition platform providing Informed Sport and Informed Choice approved natural supplements, nutritional products and fitness training programmes has recruited two new industry experts to join its team, led by professional rugby player James Haskell.

The new BodyFire crew members are Shane Rutherford and David Arnot, both will be working to create bespoke training and nutritional plans and fitness packages for the company. They will also run the BodyFire training sessions. Both Shane and David have worked with James in the past, are best in their fields and were chosen by BodyFire due to their dedication, work ethic and skill set.

Global Fitness Company RFE International has chosen Physical Company as one of a handful of distributors for Reebok’s New Professional Fitness Equipment.

Physical Company, will offer Reebok’s new range of attractive and motivational fitness kit encompassing products from the Yoga, Balance & Recovery, Aerobic and Strength ranges. The kit will provide PT’s with a wide range of choice for strength and cardio training to help clients reach their fitness goals.

One key product includes the Core Board that offers a fun and versatile workout to help strengthen the core and leg muscles through its unique ability to tilt and twist. Reebok’s most recognised product in the industry the Reebok Step has been updated with a bold design including a textured bubble surface that adds grip and improves functionality. Physical Company will also offer a range of textured medicine balls to offer a multitude of exercises for PT sessions.

For more information visit www.physicalcompany.co.uk

www.jhbodyfire.com

HEALTHSPAN ELITE™ SOUND DYNAMICS RELEASES NEW SOUND SYSTEM The all new PAV8 50w PA with Inbuilt CD Player/ USB/SD/iPod Input is perfect for PT instructors, indoor or outdoor and also ideal for small fitness and dance classes. It’s very portable and includes these features: • Plug into a wall socket as normal or charge up and use completely cable free! - Great for indoor fitness classes or outdoor bootcamps!

• Great little 50w portable sound system • Slot-fed CD/DVD player with integral USB/SD media player & FM tuner • Plug in iPod/iPad/iPhone, CD, MP3, Laptop and pretty much anything else!

• Complete with built-in dual VHF receiver, fitness style headset, bodypack & wireless hand-held microphone Now on offer at: £269.99 ex-vat (£323.99 inc vat)

Recent research carried out by HFL Sport Science found that as many as one in ten well-known European supplement brands may contain low levels of contaminants that are prohibited by the WADA (World Anti-Doping Agency) and other sporting bodies. Due to the ever increasing demand for batch tested supplements and growing list of substances banned by the WADA, Healthspan (the UK’s largest direct to consumer vitamin brand) has launched the first comprehensive range of competition safe and Informed-Sport accredited vitamins and supplements for professional and aspiring athletes, called Healthspan Elite™.

As a result of the advancements in drugs testing technology inadvertent doping is a major concern for professional and aspiring athletes. In 2012, 29 athletes in the UK were banned due to a violation of doping tests and it is often supplements which are cited as the cause. Healthspan Elite™ leads the way, delivering the highest level of assurance for athletes through rigorous product testing.

Healthspan Elite™ is proud to be part of the HFL Sport Science Informed-Sport batch testing program. Informed-Sport is an independent and internationally recognised, quality assurance program that ensures that every product produced for Healthspan Elite™ has been tested for a wide range of substances prohibited by sport prior to its release for sale.

Healthspan Elite™ launched in early January and the products are available online at www.healthspanelite.co.uk

Visit www.sound-dynamics.co.uk

@PTMAGAZINE

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By Richard Callender

PROFESSIONALISM

WITH PT

As I visit various fitness establishments, run training courses and interact with fitness professionals throughout the year, I find myself constantly looking at what we do and the differences between successful and unsuccessful trainers.

One of the most obvious factors - also my biggest bug bear as anyone who has worked alongside me, or for me, will testify – is that looking, behaving and exuding professionalism is ultimately more important than how many followers you have on Twitter or what your new squat personal best is. It is not just about a first impression, it is about maintaining that impression every day of your working career and may be the difference between new clients approaching you or many clients (or new job roles) bypassing you.

Professionalism in the gym environment is based on many factors, including how you dress, your attitude, how you carry yourself, how you interact with others and the quality of work you deliver. So much of what lets us down as an industry comes from the thousands of trainers who treat their role with a callous attitude and their workplace as an extension of their homes; making gym floors untidy, dressing unprofessionally (often intimidatingly –

thinking ripped sleeved tops or crop tops with muscles bulging to the new exerciser), using mobile phones during sessions, not treating everyone with the same respect, eating on the job and much more.

3. Gossip – a PT can quickly lose their aura of professionalism by indulging in gossiping with colleagues and clients. It undermines trust and eventually people worry what you may be saying about them.

Doctors, nurses and other healthcare professionals are treated with respect for so many reasons and we would not expect

4. Don’t ignore your body – always ensure you are clean, fresh, your nails are tidy/ professional and your breath does not smell as you are often in very close proximity to clients.

“DRESS TO IMPRESS, NOT FOR EGO” to be serviced by them wearing beanie hats, chowing down on chicken/rice or answering texts mid appointment would we? We are qualified professionals, therefore we have a duty of care to ensure that we increase and maintain our level of service delivery and improve our public perception and reputation.

Here are some of the characteristics of unprofessional behaviour that will affect your personal training business and reputation. Don’t do them.

1. Negative attitude – which includes poor body language such as: yawning without covering your mouth, chewing gum during sessions, little eye contact and moaning about others in a session.

5. Dress to impress, not for ego – always remember that you are judged (whether politically correct or not) on how you look and so give people less ammo by presenting yourself in a neat, tidy manner.

Resist the urge to showboat your wellearned physique, as it may give the impression that you are more interested in yourself than your client.

6. Chatting up clients – try not to be led by your sexual animal instinct when you are working. Learn to separate gym floor banter with flirtation and make sure you are seen talking to everyone equally because your every move is being watched by other members and colleagues.

Good luck. www.armageddonfitness.com

2. Poor attendance and lateness – acknowledged as one of the most irritating characteristics in professionals.

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interest, go straight to the source and track down the original research, usually from the journal in which it appeared. When reading the original research, there are a few key points to consider.

Association and causation – The ideal research finding is for something to be proven beyond a shadow of a doubt; a paper that proves conclusively that doing X causes Y. In reality though, proving causation is very difficult. It is far more common to find that doing X is associated with Y. Whilst the course of time and further research may prove that X does in fact cause Y, for the time being, you’ll need to take a leap of faith if you’re going to change your thinking based on this one study. When reading the research, look for words such as ‘can, will, and must’ over ‘may, might, and probably’.

“THERE IS NO SUCH THING AS ONE STUDY THAT PROVES EVERYTHING BEYOND A SHADOW OF A DOUBT”

by Kristoph Thompson

IMPORTANCE OF

CURRENT RESEARCH TO THE PT The field of sports science is constantly evolving as a result of new developments and breakthroughs. We are continually learning more about how the body functions and responds to different types of training and nutrition.

Such developments are led by researchers and the role of the PT is to interpret research findings and put them into practice.

Research is readily available in bite-sized and easily digestible chunks via RSS feeds, blog posts and social media sites. As a result, keeping up-to-date with the latest developments in diet and fitness has never been easier. While it is important for the PT to engage with research on a regular basis, it is perhaps even more important to be critical of the findings that will ultimately inform the planning and programming of PT sessions.

Meaningful application – This is one of the most important aspects to you as the practitioner. You are interested in finding out what a particular piece of research will mean to how you plan and deliver PT sessions. In some instances the title or heading may grab your attention but when you get to the end of the document the real-world application is not that significant for one reason or another. Studies use statistical analysis to evaluate the effects of whatever is being studied. Researchers are looking for a statistical significance between sets of data. In some instances, there will be a significant difference, but the magnitude of an effect it had (and the real-world application) is relatively insignificant.

News feeds are a great starting point, allowing scores of research findings to be quickly filtered according to their relevance.

Another plus, is that the terminology used is typically much easier to wade through and the take-home message is usually in the first line.

In summary, remember that published does not mean perfect. The fact that you are engaging with current research is fantastic, and will help keep you at the top of your game, but there are a lot of journals and a lot of research, and some are going to be better than others. There is no such thing as one study that proves everything beyond a shadow of a doubt because there are too many variables to account for. Be prepared to read around the subject and don’t be discouraged if you finish an article with more questions than you started with. It’s the desire to answer these questions that will keep you progressing as a PT.

If you find something that piques your

www.kristophthompson.com

@PTMAGAZINE

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I THINK YOU SHOULD JUST

by Greg Sellar

GET REAL

I’m thinking of taking myself off Facebook and I’m barely on Twitter as it is. I can’t bear the fact that everyone is a selfproclaimed ‘expert’ or ‘guru’ and when you break it down to what they do, say or promise, it amounts to little more than hot air.

I’ve never once called myself an expert. High street publications love to label everyone who contributes to their magazines as ‘fitness experts’ or ‘fat loss gurus’, but at the end of the day, when writing for these publications, often they’ll just want soundbites to fill column inches on naff tips such as “5 Ways to Beat the Winter Training Blues”.

Seriously, the answer is just stop being lazy and do whatever you did during the other months of the year. It really is that simple and doesn’t require an ‘expert’s’ opinion.

Social media has created an avenue for people who have done or achieved very little to vent, comment and provide ‘expert’ commentary of things they should just keep to themselves. They are often so busy telling people what they have done, that they miss the biggest opportunities right in front of them that might allow them to genuinely

achieve more. People are so savvy and generally cynical when it comes to social media and selling, that they see things for exactly what they are. Why not just say “pay for this course or product and you might get something out of it if you’re that type of person.” It’s a lot more credible than rubbishy claims of instant business success and massive earnings through personal training or a new super-green detox shake.

What are people trying to achieve when they post links to how they can get people to earn £50K in six weeks, when you’re still training people in your local club? Do they truly believe that this is really the most authentic way to gain a reputation?

“LET YOUR BUSINESS, ACTIONS AND CAREER SPEAK FOR THEMSELVES” People just need to get real. Stop the boasts about how great you are or how much your clients love you, stop the boasts about how much money you earn and just let your business, actions and career speak for themselves. People will find you if you are so great, you don’t have to pitch for them so desperately.

Here are my rules to becoming an ‘expert’ (from a non-expert): • Be in top 1% of what you do in the world • Be in the top 1% of earners annually for what you do in the world • Have your message be heard on a global scale (and that doesn’t mean a Twitter post) • Have taken your message outside of the fitness industry to really change the lives of those beyond your doorstep • Have the humility to not need to tell anyone about your success in achieving points 1-4 I have worked with some true fitness experts along my journey over the years.

These people have consistently worked with the top global brands inside and outside of fitness and think in a way that doesn’t involve taking to social media to tell followers how they can be taken to the next level via a cash transaction. They recognise that it’s actions and reputation that will win in the long run and those things are formed with nothing but time, patience and experience.

Yours sincerely, Just me, doing my thing. www.gregsellar.com

@PTMAGAZINE

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WORKING WITH OSTEOPOROTIC CLIENTS Osteoporosis is a condition that affects the mineral density of bones, it is more commonly known as brittle bone disease.

This is caused by a reduction in bone mineral density, which leads to an increased risk of fractures and breaks.

The condition is heavily associated with aging as our bone mineral density naturally starts to decrease after the age of 35, osteoporosis occurs in populations where this natural decrease is accelerated. There are a number of groups that are seen as high risk these include post menopausal females, nulliparity (females who have not had a baby), those on hormone based medications and males/females who have a low dietary intake of calcium. Additionally smoking and long term alcohol use increases the risk of developing the condition.

This condition itself can present with pain, loss of height, kyphosis, fractures on failing or impact, but may initially be asymptomatic.

With the long term outlook for the condition being increasingly common fractures and breaks, which may lead to more permanent disability.

Exercise is key in the effective treatment of osteoporosis, the condition can be helped by implementing a resistance training programme that places end to end stress through the bones. This type of training is known to help maintain and in some cases increase the density of bones, as the density increases the fracture risk. This can also be improved by making lifestyle improvements such as cessation of smoking and reduced alcohol intake.

There are some guiding principles when it comes to the prescription of exercise for osteoporotic clients. These are detailed below:

AEROBIC FITNESS

it is recommended that clients do some form of aerobic activity three to five days per week, working at around 4070% of maximum heart rate. It is recommended that this is done for 2030 minutes per session.

RESISTANCE EXERCISE it is recommended that clients look at training with some form of resistance on between two to three days per week this should be done using a 2 sets of 8-12 reps, with an intensity of 75% 1 rep max.

However exercises that compressively load “WORKING WITH OSTEOPOROTIC CLIENTS CAN HELP TO IMPROVE BONE DENSITY, BUT MOST IMPORTANTLY CAN IMPROVE FUNCTIONALITY AND OUTLOOK” the lumbar spine, hips or radius should be avoided, and an emphasis should be placed on increasing resistance and decreasing reps over time.

additionally falls recovery (to show a client how to get back up once fallen, thus avoiding exposure).

The key precautions are as follows: • Avoid forward flexion.

• Avoid high impact work with those clinically diagnosed.

• Lying prone and supine may be inappropriate if client susceptible to vertebral fractures.

• Target muscles around the fracture sites (hip, wrist, collarbone).

• Reduce risk of falls by ensuring area is free of obstacles.

• Chair and water based alternatives can be used.

FLEXIBILITY

Working with osteoporotic clients can help to improve bone density, but most importantly can improve functionality and outlook. Helping to ensure the client remains active and a healthy state is prolonged.

FUNCTIONALITY

Tom Godwin is the Managing Director of Foresight Fitness Services. He specialises in exercise referral and corrective exercise and helping other personal trainers improve their business.

a regular stretching routine should be implemented to help maintain and improve range of motion, this should be done 5-7 days per week and focus in on developing a good rounded level of mobility. osteoporosis is a condition that can be debilitating, it can reduce the ability of the individual to live their life optimally. Maintaining basic function is vital and as the condition progresses the trainer should implement some falls prevention (to avoid fracturing of weak bones) and

www.TomGodwin.co.uk

@PTMAGAZINE

17

DO YOU NEED TO

WORK YOUR WAY UP TO

THE GYM?

I have a friend; let’s call him Derek.

Derek was an avid athlete and spent his spare time in the gym in university. The guy wasn’t ripped but had some muscle.

Derek is brilliant. So much so that he landed a six-figure job directly out of university in New York. Fast-forward five years and he’s making $500,000+ a year.

Derek is also overweight, constantly sick, and smokes a pack (or more) of cigarettes a day. His life is ending one minute at a time and everything he’s doing is decreasing the number of minutes he has. Derek is miserable.

My friend was killing himself. He should have everything but instead has nothing.

The guy had even lost his confidence to approach women. He hadn’t been on a date in months. He can afford the best training and diet advice available. Heck he can even afford to pay somebody to cook every one of his meals.

18

WWW.PTMAGAZINE.CO.UK

So over a scotch, of all things, we spoke. I recommended he work with one of the best trainers in the city. This trainer was no longer taking on clients but would accept my friend as a personal favor to me. My friend was stoked but said, “I’m not ready for the gym yet. I need to work my way up to it.”

I sat, paralysed. “What?” I thought. “You were ready four years ago.”

Derek went on to explain that he didn’t feel comfortable in the gym yet. He was afraid that he didn’t belong if he wasn’t already in good shape. To make matters worse, he explained that he wanted to be in good shape before hiring a personal trainer.

I was reminded of my favourite scene from Pumping Iron.

In it, Arnold and the gang are training in Gold’s Gym, absolutely

shredded. In the background is an out of shape guy in a white tank top doing triceps pull downs. In the original bodybuilding mecca all were welcome, so what has changed?

Have we really created an elitist environment where people feel they have to work their way up to the gym? Why has this happened?

This article examines the three problem areas I see and provides a solution for each one. Afterwards I challenge you to spread the word and be the change you wish to see in the gym.

PROBLEM 1 Mental Masturbation Fitness magazines have always featured bodybuilders and models. It didn’t affect the general population too much because only people interested in fitness would buy these publications.

Then Facebook happened.

Sexy images of fitness models, male and female, now clog up our feeds. These images are motivational to people already lifting but can act as a barrier of entry for those who aren’t actively engaged in a program already.

Pictures like this widen the gap between the fit and the non-fit. It’s almost as if they say, “if you don’t look like this, get out of our gyms”.

“THE GYM IS A PLACE WHERE EVERYBODY SHOULD FEEL COMFORTABLE” I’m not telling you to stop posting these pictures. Instead I want to bring light to the effect these pictures are having on the masses and the reasons for which they are used. Nobody should feel as if they need to work their way up to the gym. It should be a place of self-improvement, a sanctuary of sorts, where everybody is welcome.

Somebody who isn’t comfortable in a fitness program may not be ready to see these images yet. Perceived fitness elitism is a real problem and it stops people from starting on their journey to fitness every day.

What is important to note is the marketing power of these images. Years ago, big brands would spend millions of dollars in TV or magazine ads to get a marketing message in front of you. Now all they have to do is take a picture of a sweaty model and paste their logo on top of it with a motivational phrase.

Suddenly the message spreads virally.

Companies understand this and are using users desires to both talk about their own activities and motivate others to advertise.

Social modeling is a powerful tool to increase one’s self-efficacy. The closer the model is to the person you want to motivate, the more effective it is. Sharing of testimonials from real people outlining their struggles and achievements motivates better than a picture of a model for most of

the population. Try sharing pictures both of models and of normal people on your social networks.

For anybody being dissuaded by these photos, my advice is to look past them.

Fitness models go to shoots when they have dieted down for a competition and these pictures are often heavily Photoshopped.

The physique you see in the picture is probably not what the model actually looks like in real life. Work to become the best you possible. Nothing else matters.

PROBLEM 2 People Dwell on the Outliers and Not All Personal Trainers Have Six-Pack Abs Some trainees’ lives revolve around fitness.

They eat a steady diet of unflavoured chicken and broccoli and are in bed by 9pm sharp.

They’re shredded. They are the outliers.

We tend to ignore the mean while focusing and comparing ourselves to the outliers when we walk into a gym. The dude with eighteen-inch biceps grunting through a set of curls in the squat rack is hard to ignore.

Personal trainers jobs depend on being fit.

Even then, we indulge and have a piece of cake with dinner or drink a cold, frothy beer on a summer day. We give in to temptations just like everybody else but don’t let it deter us. We have created a balance that works with our lives and our goal is to help you do the same.

If you want to be a bodybuilder then train with a bodybuilder. Most people hiring a trainer want to feel good, look good, and get laid. It’s a decision that can change your life so choose carefully. We are here to help.

PROBLEM 3 The Gym Must Not Be Elitist The gym is a place where everybody should feel comfortable. If you’re already engaged in the gym, pay attention to the affect your actions are having on others. If you think you need to work your way up to the gym, please take action now. We would love to have you and look forward to seeing you embark on your journey to physical and mental fulfillment.

Jonathan Goodman started and still operates the Personal Trainer Development Center which acts as the largest free collaborative blogging website for personal trainers. www.theptdc.com

AND THE STORY BEHIND THE NEW DELTA SYMBOL

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purpose-specific innovative designs, and released the women’s Pump trainer, which is still available today.

and social – that occur when people push themselves beyond their perceived limits and embrace an active and challenging life.

In the 1990s, Reebok’s focus shifted to sports and fitness, and the company began designing shoes for major sports including football, track, field, baseball and other sports. Reebok had grown to be a dominant name in the marketplace.

“The new brand mark signals a clear purpose for our brand and it will be a badge for those who pursue a fuller life through fitness.

We believe the benefits of an active life go beyond the physical benefits and impacts your whole self and your relationships with others,” said Matt O’Toole, Reebok Chief Marketing Officer. “It is our symbol of change - an invitation to take part, and to unlock your true potential. It’s not a logo, it’s a symbol…a way of life.”

At the turn of the century, Reebok struck up an exclusive partnership deal with the NFL, in which they agreed to manufacture, market and sell licensed NFL products.

Reebok then went on to sign an agreement with the NBA to the same effect, which was a huge success for the organisation.

Over the next several years, Reebok then branched out to collaborate with worldrenowned music artists such as 50 Cent and Jay-Z. The brand also continued to expand into other sports like the NHL to complement the deals that were already in place with the NFL and NBA.

HUMBLE BEGINNINGS The Reebok company dates back to 1895 and was given the name Reebok in 1958, which derives from a type of African gazelle.

The company went on to produced a pair of trainers, which they displayed at an international trade show in 1979, where an American sports distributor discovered them and decided to buy the license to sell them in the U.S.A. These Reebok trainers were, at the time, the most expensive running shoes on the market, at $60 a pair.

The following decade witnessed the introduction of women’s athletic trainers designed for dance and aerobics. Reebok released a pair called freestyle. By the end of the decade, Reebok was creating new

Adidas then acquired Reebok in 2006. The two huge sporting goods brands merged and created a giant organisation. The merger has enabled the Reebok brand to spread further afield, and is now more easily available in other parts of the world.

It has also meant that Reebok can maintain the high quality of its products without compromise. Reebok’s goal is now becoming more focused on encouraging the public to change their attitudes towards exercise, and to live a more healthy and active lifestyle.

REEBOK DELTA REBRANDING This year, Reebok, now one of the world’s most recognized athletic brands, has unveiled its new brand mark – the Reebok Delta symbol.

The branding change coincides with Reebok’s singular focus on fitness.

The new Reebok Delta symbol represents the positive and transformative change that fitness can have on a person’s life.

Through the millennia the delta has been a symbol of change and transformation. The Reebok Delta has three distinct parts each representing the changes - physical, mental

Reebok believes there are no shortcuts in fitness and that people have to earn the life that they want to live. Reebok celebrates the people who do the hard things -the things that are the easiest to avoid – and the people that are unafraid to embrace new experiences and challenges in the search for greater rewards. This fight against complacency and mediocrity is the foundation for Reebok’s approach to fitness.

"REEBOK BELIEVES THERE ARE NO SHORTCUTS IN FITNESS" “At Reebok we know first-hand what kind of impact embracing a fitness lifestyle can have on not only an individual, but those around them – the community as a whole,” said O’Toole.

“We’ve witnessed it ourselves at our offices around the world. Our ambition has led to a major change in corporate culture at Reebok headquarters here in Canton, Massachusetts and I couldn’t be more proud of what it’s done for the people here and our company as a whole. We’re tougher, grittier, healthier, more productive…together we’re a better Reebok. And we know this can happen anywhere with the right attitude and approach to life. This is what our new brand mark stands for.”

The new brand-mark has recently appeared on footwear and apparel across all fitness disciplines supported by Reebok including

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training, running, outdoor, yoga, dance and aerobics.

“RUN YOURSELF FIT” CAMPAIGN Reebok’s concept of “Run Yourself Fit” is a big part of their rebranding and the new role that they have taken on in the community.

Run Yourself Fit is about running a varied exercise regime of distance, speed and terrain workouts. If you get stuck in a rut with your routine, you are unlikely to succeed, so Run Yourself Fit means mixing things up day-to-day.

This way of training is functionally fit. The goal isn’t to train for one specific purpose, but to be ready to jump into anything without anxiety. So if you hear about a Spartan Race, a triathlon or a 10k in a couple of weeks, you ought to be ready and up to the challenge.

Reebok’s newest innovations have been especially designed with this ethos in mind. The ‘One Series’ has been designed for distance, the ‘Terrain Series’ has been tailored to tackle all types of terrain and the ZQUICK series is perfect for speed.

ZQuick is unique because its design has been inspired by the design and function of high performance tyres, particularly the types

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found on Porsches, Ferraris and other sports cars. In fact, the “Z” rating was directly taken from the speed rating system that is used to rate tyres. The way the rating system works is that the higher the letter is, the higher the speed rating, with Z-rated tyres being at the top of the list. These types of tyres can reach speeds in excess of 140 MPH. Reebok saw how the Z Rated tyre has deeper grooves than other tyres and is also softer. They are designed so that the maximum surface area of the tyre is on the tarmac. Reebok has used the same idea for the design of the ZQuick trainer. The trainer has been engineered with more of a soft compound and the grooves have been designed to maximise the contact with the ground for a quick and smooth response in any given situation, which makes it easier to stop, start and change direction with agility.

Reebok has gone through many changes in its lifetime. What started out as a humble trainer has become a fashion statement, a uniquely crafted piece of sports equipment and a technologically inspired, purposebuilt shoe. Over the decades, Reebok has branched out into many different areas, and the new delta symbol is a perfect representation of the evolution of the brand.

Reebok is no longer simply a brand name, it

has become a part of culture and society.

The new delta logo not only represents the Reebok ideology, it also stands as a symbol for promoting a better life through fitness.

ABOUT REEBOK Reebok International Ltd., headquartered in Canton, MA, USA, is a leading worldwide designer, marketer and distributor of sports, fitness and casual footwear, apparel and equipment. An American-inspired global brand, Reebok is a pioneer in the sporting goods industry with a rich and storied heritage in running, training and fitness.

A subsidiary of the adidas Group, Reebok operates under the multiple divisions of the Reebok brand, Reebok-CCM Hockey and the Sports Licensed Division. For more information, visit Reebok at www.reebok. com.

Or, discover Reebok at the following locations: http://reesha.re/plus; www.facebook. com/reebok; www.twitter.com/reebok; www. youtube.com/reebok; and http:// news.reebok.com/. www.reebok.co.uk

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BY CAROLINE DEAN

What’s in a name? In September 2013 Reebok launched its first ever UK flagship store, the Reebok FitHub, which found its home in Covent Garden, London. The name ‘FitHub’ was no accident, Reebok wanted to create a new way for people to think about their health and fitness and how to inspire those dedicated to a fit lifestyle and the hub was created.

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Covent Garden was the first of seven FitHubs to open in the UK, with stores now open at Bluewater, Bromley, Richmond, Guildford, Oxford & Reading.

Reebok has been making products for athletes for over thirty years, covering a wide range of sports. However, when the decision was made to come to the UK the business looked at its core values, and found that fitness had always been at its heart.

Coupled with the concerning levels of inactivity and health problems arising from sedentary lifestyles we now lead. The brand wanted to do something to address this

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problem. The result, Reebok made fitness their sport.

As a fitness professional and personal trainer, when I heard Reebok were coming to the UK I was keen to see how they would approach the market. The launch of its ‘Live with Fire’ campaign saw an attempt to change people’s perception and experience of fitness. The campaign showcased everyday stories of commitment and people who had a passion for fitness. This is what gives its customers inspiration and this fresh outlook inspired me.

All fitness professionals, whatever their sport or choice of fitness, their ultimate goal is to get people moving and to take ownership of their own fitness and their health. For a global brand to have this approach was an exciting prospect. The challenge was how bring this to a store level in the UK. The answer was to cover the challenge in a number of ways, which includes the layout of the store, the commitment of its store teams to fitness and the brands to connection to its fitness community.

When you visit a FitHub store, the first thing you will see is it looks like no ordinary sports store, designers have taken inspiration from fitness studios in its design and layout.

With genuine gym flooring, plyometric boxes laid out across the shop floor, agility circles marked out and active try on areas . The theme is clear, move more and we encourage you to move more.

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When purchasing products customers are encouraged to move, run, jump and really feel whether the product will be suited to their fitness activity. Often you will see people being encouraged to run across the store in a new pair of trainers, or do a few squats to test whether the boardshorts feel comfortable.

The store teams are all passionate about health and fitness. Some are personal trainers, coaches many of them are rising stars in their own chosen sport. Others have simply made their fitness into their life and are keen to chat to customers about their goals. In the Covent Garden store employees are runners, dancers, martial artists and weightlifters. Often you can overhear conversations between staff and customers sharing tips and health advice.

For me, the unique aspect of the FitHubs and one which sets them apart from other sports retailers is each store’s commitment to the community. At the store’s heart is its desire to be a social hub for fitness communities and to bring that inspiration and motivation created by its campaigns to store.

This manifests in a number of ways, through free workout classes, health and wellness events and by supporting local trainers and fitness professionals. All designed to meet the ultimate goal of inspiring and motivating customers.

At the centre of the store’s community is the Fitness Ambassador. Each FitHub has employed a fitness professional whose sole purpose is to connect the store to its local community. Ambassadors are personal trainers, coaches, group exercises instructors and crossfit coaches who all have a passion for their roles and see the concept as a brilliant opportunity to reach out the public and support them.

Jenny Green is a group exercise instructor and the Fitness Ambassador for the Bluewater store. ‘The store brings the local community together, I promote excellent fitness professionals who work with us to bring anything from nutrition, fitness classes or training advice to my store’ The stores have certainly been very active since the first opening in September 2013 and in this short period of time a variety of events have been put on for customers, including sample CrossFit sessions, dance classes, running drills, yoga classes to mention just a few.

I am lucky to be a Fitness Ambassador for Covent Garden and Richmond FitHub and I have seen how the community really can get people into fitness. Upon launching classes, customers attended who perhaps had never tried classes before, felt at ease coming into a less formal setting. Customers have commented how it felt much more fun, they were able to bring friends and felt this was a relaxed environment for them.

Classes are only one aspect of fitness and wellness and the stores also address this by having events which focus on other aspects.

Nutrition workshops, posture analyses, Running technique classes have all made an appearance. Ambassadors seek out health companies, osteopaths, nutritionists all which share a like minded vision.

The other side to the store’s relationship with the community is its relationship to fitness professionals. Ambassadors also indentify key trainers and coaches and look work with them to promoting their business and expertise.

These key fit pros then may offer classes, events or link up with the store in. Its a great way for professionals to access a market they would not otherwise been able to and also gives our customers great free expert coaching. I have had a great response from trainers in the local community who want to be involved with Reebok and have loved the opportunity to work with the store.

Fitness professionals are in turn catered for, by the creation of ReebokOne. A fast growing social network of fitness professionals, where profiles can be created fitness professionals can follow each and bonus on top is they can earn commission on products. In addition to a 25% discount which instructors can claim and use in stores.

I liked the idea of connecting fitness professionals together. I saw in some communities you might have a strength and conditioning coach who would highly recommend a yoga class to their client as a brilliant cross training programme, however they do not know a local instructor.

Each store now holds fitness professional networking events so people can meet each other, exchange ideas and also learn something useful.

In Covent Garden, networking events have included talks on brand awareness, tips on stretching with clients and looking at new technology such as DNA testing in fitness.

The stores will constantly look for new ways to inspire and engage its customers, a perfect example of this is a new project which will also come into the stores, the Reebok FitLeague. This is a website which will takes the community and seeks to motivate its users.

The site is a social network which allows its users to improve their fitness, allowing them to track their performance using 9 performance indicators.

The indicators

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are built around looking at strength, power, agility and endurance. As a customer completes an event they can input score and they receive a completely individual ranking for that event. You can measure yourself see to how fit you really are.

The league is open to anyone and will be a great tool for assessing your fitness but also a great way of bench marking yourself and setting new targets and goals. As the league covers a variety of areas it helps to highlight any weaknesses you may have.

Reebok FitLeague is coming to stores and customers will have the opportunity to complete the tests with a qualified trainer and receive advice In addition to all the various classes and events, the stores also run local events,

events and will support its community and are keen to help. If you are interested in working with the stores as a fitness professional, want to run an idea past us or want to come join in a class, get in touch with the Fitness Ambassador for your local store.

Whilst we work towards the common goal of helping people change for the better and get people fit for life, working with a global brand is fantastic. Keep an eye out for more exciting campaigns and opportunities.

Caroline Dean is a Personal Trainer, Nutrition Coach and Fitness Ambassador for Reebok.

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REEBOK

REEBOK ZQUICK Inspired by high performance, Z-Rated tyres, the Reebok ZQuick running shoe delivers sports car handling for your feet. £75.00

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CROSSFIT LIFTER PLUS This lifting shoe is one of the lightest in its class. In the Reebok CrossFit Lifter Plus, we have eliminated the midsole and have added an engineered TPU heel for stability on heavy lifting days. The new Lifter features our stiffest platform, U-form+ tec. £140.00

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REEBOK CROSSFIT SPRINT TR Introducing the Reebok CrossFit Sprint TR, constructed specifically for fast workouts. Built for enhanced durability, this shoe features DuraCage, 3mm heel to toe drop and Metasplit grooves enable foot splay for a natural running feel.£70.00

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FOOTWEAR

CROSSFIT NANO 3.0 Introducing the Nano 3.0, Reebok’s most versatile training shoe ever. The evolution continues with a Dual Density platform that provides the perfect combination of forefoot cushioning and heel stabilisation. We added more flexibility and protection to the outs. £95.00

WE TAKE A LOOK AT THE BEST FOOTWEAR REEBOK HAS TO OFFER FOR PROFESSIONALS AND FITNESS ENTHUSIASTS

WOMENS PUMP AEROBIC LITE MID FG Whether you pump it up for aerobics or just rock it for style, our Pump Aerobic Lite Mid FG is cozy and equipped for both. £95.00

YOURFLEX TRAINETTE RS 4.0 The next evolution of the Trainette has arrived. The YourFlex Trainette RS 4.0 combines our dependable 3D Ultralite midsole and YourFlex outsole with stylish modern textiles and a moulded heel for foot-cupping comfort. £52.00

REEBOK HERPOWER A high-performance trainer made to fit a woman’s foot, the Reebok HerPower training shoe includes moulded midfoot bands for protection, graphic textiles for style and a compound midsole for full foot stability. £85.00

ZQUICK TR Inspired by high performance, Z-Rated tyres, the Reebok ZQuick TR running shoe delivers sports car handling for your feet. £70.00

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REEBOK REEBOKONE LIFE CAP This comfortable hat combines breathability with style. With adjustable back closure for custom fit. £21.00

REEBOKONE COMPRESSION TEE PlayIce mesh ventilation. Rub-reducing seams. Serious muscle support. No matter how you train, this eye-catching compression top is an absolute knockout. £30.00

CROSSFIT 321 KNEE SOCK Be bold, be fun, make a statement with these unisex CrossFit kneehigh socks with 3,2,1 Go jacquarded graphic. The elastic ribbed cuff keeps them put and protects shins during workouts. £10.00

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Waistband draw-cord creates a custom fit, while the moisture-wicking technology keeps you cool and dry. £72.00

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CROSSFIT PERFORMANCE FULL ZIP This ergonomically fitted full zip Hoodie features a soft peached stretch fleece for comfort. Customizable 2-way front zipper with bonded front storage pockets. Durable stretch Cordura® scuba hood with drawcord keeps your hood in place during workouts. £100.00

GET THE LOOK

WE TAKE A LOOK AT THE BEST CLOTHING AND ACCESSORIES REEBOK HAS TO OFFER FOR PROFESSIONALS AND FITNESS ENTHUSIASTS

REEBOKONE SEAMLESS CAPRI The slightest irritation can ruin a great run.

That’s why this performance running capri vents heat, wicks moisture and features a seamless build to prevent chaffing. £40.00

ELEMENTS WATER BOTTLE This chic, lightweight water bottle is easy to use on the go.

The Elements Water Bottle holds 750ml. £7.00

YOGA DUFFLE The Yoga Striped Duffle is designed to carry your yoga mat with ease. It comes in two striking designs. £30.00

WOMENS CROSSFIT SPRINT TR Introducing the Reebok CrossFit Sprint TR, constructed specifically for fast workouts. Built for enhanced durability, this shoe features DuraCage, a PU protective indestructible upper with a lightweight feel and response. Built with a Monomesh protection wrap outsole for optimum bite and support against rope climbs. 3mm heel to toe drop and Metasplit grooves enable foot splay for a natural running feel. £90.00

AEROBICS PRINTED SPORTS BRA This season, we’re embracing our aerobics roots with studio essentials like this cool Geo Short Bra. It combines lightweight, moisture-wicking performance with an upbeat 80s-inspired print. £20.00

REEBOK ONE COTTON HOODY Looking for cosy comfort during your early morning workouts?

Look no further than this casual cotton-blend hoody. It’s soft, sweat-wicking and features thumbholes at the cuffs for extra support. £55.00

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YOGA MORE, GAIN MORE…

Suzan is a qualified yoga expert and has been practicing yoga for more than 12 years.

She works as a personal trainer at the Reebok Sports Club, Canary Wharf.

Despite the fact that most people who train regularly are aware of general benefits of yoga, only a very small percentage is implementing it into their daily routine.

Whether anaerobic or aerobic, yoga complements all types of intense sporting activities. Before and after exercising stretching is essential and relaxation is as important.

Unfortunately, the concept of yoga is sometimes recognized wrongly. It does not only entail sitting in lotus pose to meditate, a great amount of strength and breath control is required to go through the poses during a session. Meditation is also considered as an impossible mission when all needed is a quiet place and five to ten minutes of calming the mind. Furthermore nowadays, possibly because yoga is not considered macho enough by some men -although it historically was mainly practiced by men- the ratio of male to females who

EXERCISE

vs

practice yoga is fairly low.

Doing yoga and stretching regularly is proven to have changed the lives and success levels of many professional sportsmen. From Andy Murray (tennis player) to Ryan Giggs (footballer), Cadel Evans (cyclist), Darren Barker (boxer), Rebecca Soni (swimmer), Joe Johnson (basketball player) and even Johnnie O. Jackson (body builder), they all feel grateful for having discovered yoga.

Below is a table showing 10 main pros and cons of exercising vs yoga:

YOGA

Stimulates Sympathetic Nervous System:

Stimulates Parasympathetic Nervous System:

- Prepares the body for ‘fight-or-flight’

- Prepares body to ‘rest-add-digest’

- Controls activity that increases energy expenditure

- Controls functions that conserve energy expenditure

- Releases noradrenalin causing:

- Returns body functions to normal after stimulation by sympathetic nervous system:

- Heart beat to increase, breath to quicken, blood pressure to rise, directs blood flow to the heart, brain & skeletal muscles, slows down digestive processes and relaxes bladder

- Slows down heart rate and breathing, reduces blood pressure, stimulates digestive process, and redirects blood flow to skin and internal organs

Emphasis is given on movement, rapid and forceful -increases strength

Emphasis is given on steadiness, slow and static -increases stamina

Increases blood circulation and heart rate

Lowers blood circulation and stress on the heart

Increased muscle tension causes higher risk of injury

Normalisation of muscle tone lowers risk of injury

Shortening of muscles causes stress

Lengthening of muscles relieves stress and increases flexibility

Small range of motion

Wider range of motion increases access to more muscle fibres to help sculpting muscles

Strenuous (breathing is taxed, straining the cardiovascular system, lungs are performing extra tasks)

Energising (breathing is natural or controlled providing more oxygen, no overloading on the respiratory system)

Imbalance activity of opposing groups (concentric & eccentric contraction)

Balanced activity of opposing muscle groups (isometric contraction)

Competitive, goal-oriented

Non-competitive, process-oriented

Awareness is external focusing on enlarging the muscles, etc.

Awareness is internal focusing on breath and the infinite

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As can be seen above, all of the benefits are exact opposites of each other. Doing yoga will neutralise the physical and psychological stress applied to the body during exercising.

We have more than 600 muscles in our bodies and each sport uses different muscle groups. However during any cardio, conditioning or resistance exercises the way muscles work generally are the same; contracting when shortened and stretching when lengthened. They also work in pairs; when one contracts the other stretches.

Agonist muscle, which is the prime mover, is responsible for movement whereas antagonist muscle, the opposing muscle, returns a limb to its initial position.

Shortening of the muscles, which works against gravity is called concentric

contraction. Muscle shortens as it overcomes resistance. Eccentric contraction occurs when a muscle lengthens as it overcomes resistance. It works with gravity acting as a brake. Bicep curl exercise is the best example to understand how the muscles work in these categories. During weight lifting, the focus is on a specific area of the body. By doing a certain amount of sets with a certain amount of repetitions the muscle mass moves away from the bone creating bigger muscles. On the other hand, in most of the poses during yoga, isometric contraction occurs. Because the load (i.e. body weight) on the muscle exceeds the tension generated by the contracting muscle, muscle length remains constant, it neither shortens nor lengthens. Also, unlike in weight lifting the poses usually target

more muscle groups than just one. Moreover, muscles are drawn onto the bones creating support for the skeleton. A great way to build strength, increase stamina and a healthier way to grow older.

Yoga poses that can be applied to daily stretching don’t have to be advanced. Some simple poses can stretch and strengthen more than one muscle simultaneously, giving the body what it needs. As it has cognitive, emotional, physical and spiritual effects, one will be much more relaxed and happy. It won’t cost any money, it can count as cardio (faster flow versions), it can be practiced anywhere even without a mat and adding to all of the benefits, it can improve sex life…Needless to say it is worth a try….

Downward Facing Dog (Adho mukha svanasana)

Stretches the shoulders, hamstrings and calves.

Variations / props: Bending the knees will allow lengthening of the spine and stretching the legs less.

Triangle

(Trikonasana) Stretches and strengthens the thighs, hips, groins, hamstrings, calves, shoulders, chest, spine, knees and ankles.

Variations / props: If the legs or spine is tight using a brick underneath the arm will allow the body to stretch in a better alignment.

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Bound Angle

(Baddha konasana) Stretches the inner thighs, groins, and knees.

Variations / props: Placing a couple of blocks underneath the outer thighs will protect the hips from over stretching.

Lunge Stretches the thighs, groins, abdomen, chest, lungs, shoulders, armpits and neck.

Variations / props: If there is any tightness in the body, keeping the torso upright or leaning towards the bent knee will lessen the amount of stretch.

Pigeon

(Eka pada rajakapotasana) Stretches the thighs, groins and psoas, abdomen, chest and shoulders, and neck.

Variations / props: Keeping the hands on the floor and placing a block underneath the hip will make the pose easier.

Cow Face

(Gomukhasana) Stretches the ankles, hips and thighs.

Variations / props: Lifting the hip of the bottom leg on a block will allow the opposite hip to sink down more comfortably.

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Wide Legged Forward Bend (Prasarita Padottanasana)

Stretches the inner and back legs and the spine.

Variations / props: A brick under the hands will make the pose less intense.

Extended Puppy (Uttana Shishosana) Stretches the spine and shoulders.

Variations / props: Keeping the arms wider in the stretch will make it easier to reach the chest to the floor without any tension in the shoulders.

Standing Half Forward Bend (Ardha Uttanasana)

Stretches the front torso and legs.

Variations / props: Placing a block underneath the toes or heels will increase the stretch on the legs. If needed a brick underneath the hands should be placed in order to be able to keep the legs straight.

Reclined Spine Twist Stretches muscles along the spine and shoulders.

Variations / props: If the spine is too tight, keeping both knees bent will allow the spine to stretch the spine less and reach the shoulder on the floor more comfortably.

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CROSS FIT CRAIG LIBBY

SHARES HIS CROSSFIT WORKOUT

WORKOUT

Warm up

ROWING MACHINE 1000M

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10X PUSH UPS, 3 rounds (targets pecs and triceps)

10X SQUATS, 3 rounds (targets glutes, hamstrings, quads)

20X ALTERNATE LUNGES, 3 rounds (targets quads, glutes and hamstrings)

Strength STRICT PULL UPS

FRONT SQUATS 3 sets of 5 reps

3 sets of max reps

(targets hamstrings, quads, glutes, abdominals)

(targets lats, biceps, abdominals)

10X BURPEES

(targets pecs, triceps, abdominals, hamstrings, quads)

AMRAP

(as many rounds as possible) 20 minutes

12X KETTLEBELL SWINGS (targets abdominals, glutes, hamstrings, quads)

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8X TOES TO BAR

(targets lats, abdominals)

4X BATTLE ROPE LUNGES (targets quads, hamstrings, abdominals, delts)

6X WALL BALLS (targets quads, hamstrings, glutes, delts, abdominals)

2X ROPE CLIMBS (targets abdominals, triceps, lats)

Cool Down Stretches ROWING MACHINE 500M

PEC STRETCH, LAT STRETCH, TRICEP STRETCH, HAMSTRING STRETCH, QUAD STRETCH, DELT STRETCHES. 44

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WE WANT YOU! PERSONAL TRAINERS GENERATE PROFITS FROM SPORTS NUTRITION

ŠSCI-MX Nutrition LLP 2014

Join the SCI-MX PT Loyalty Programme and you can: Earn profits every time your clients order online at www.sci-mx.co.uk Save your clients money with discounted prices Get 50% off your supplements

Earn commission of up to 15%

Get access to freebies and special offers!

More personal trainers recommend SCI-MX than any other brand Offers are subject to terms & conditions

For more information and to register go to: www.sci-mx.co.uk/ptprogramme

@SCIMX

SCI-MX

sci-mx.co.uk

REEBOK FOOTWEAR AND APPAREL AVAILABLE EXCLUSIVELY AT REEBOK FITHUB STORES*

To find your nearest Reebok FitHub store visit Reebok.co.uk via the store locator

*

Š 2013 Reebok International Limited. All Rights Reserved. REEBOK is a registered trademark of Reebok International Limited.

GYM • CLUB • CASUAL

WWW.BORNTOBEVIP.CO.UK INFO@BORNTOBEVIP.CO.UK

NEW

DANCE FITNESS BRAND LAUNCHES IN THE UK WITH INDUSTRY SEAL OF APPROVAL

A new club inspired dance fitness brand has launched nationwide across the UK with industry recognition by REPs. Developed for those who want to keep fit whilst dancing to their favourite club tracks, Clubbercise is a unique concept which delivers an energising total body workout.

Led by qualified Clubbercise instructors, with easy-to-follow fun and motivating dance routines, participants work out in a darkened room with disco lighting, to their favourite club tracks from the 90’s right through to today’s chart hits. Sessions offer individuals an uplifting cardio workout to enhance calorie burn and tone and shape.

“We wanted to create a dance fitness class that people would enjoy just as much as going to a club at the weekend, dancing to the music that they love with the associated endorphins and euphoria. Many people don’t get to go clubbing as much as they might like to due to work and family commitments so we’re bringing the nightclub atmosphere to their workout instead!” says Claire Green, co-creator and Managing Director of Clubbercise.

“It seemed an obvious addition to create a nightclub atmosphere with disco lighting for the class to take place in which gives people the confidence to really let go. Glow sticks were introduced as a fun element for the 90’s tracks, but it was soon realised they only added to the full body workout, and so were incorporated into every routine.” added Claire.

Receiving industry recognition by REPs, the Clubbercise training course provides fitness professionals with six REPs CPD points as they learn how to teach and promote their own classes. “As a new training provider it’s important that we are affiliated with REPs

“WE WANTED TO CREATE A DANCE FITNESS CLASS THAT PEOPLE WOULD ENJOY JUST AS MUCH AS GOING TO A CLUB AT THE WEEKEND”

as it shows instructors that we adhere to a high standard of quality and teaching practices,” says Claire. “With high demand from the public for classes - an average of 100 enquiries per week - accompanied by dozens of instructor enquiries we’ll be holding regular training courses throughout the UK in 2014.”

The training course consists of a Clubbercise master class, a brand presentation with strategic marketing information, and practical training for teaching choreographed Clubbercise routines.

Further marketing support is available for qualified instructors via an ‘Instructor VIP Area’ on the Clubbercise website, which is

updated regularly with support and advice on increasing customer base, and member retention.

Clubbercise have recently partnered with Oxfam. Every time a new instructor signs up, Clubbercise donate to Oxfam so they can provide safe drinking water for around ten people in the poorest places around the world.

The Clubbercise training course is available for a special introductory offer of £199 + £19 monthly license fee. www.clubbercise.com

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TAKING YOUR

PERSONAL TRAINING BUSINESS

TO THE

NEXT LEVEL

Given that running a personal training business requires a lot of time and commitment, you might assume that growing your business requires even more time and commitment, not to mention lots of paperwork.

Keeping your records in good order may not only slow you down, it can also have a hefty effect on the environment.

However with so many paperless client databases on the market today, not only do you have the ability to organise your business with more ease, but you can also track your client’s progress and keep ahead of your schedule, whilst being kind to the environment at the same time.

The main benefits of MINDBODY software to PTs are:

We’ve taken a look at three client database solutions that help to make PTs’ work days flow that little bit easier. The first solution we tried was MINDBODY personal training software.

Your website is your front door.

Your clients make impressions about you and your services based on your site’s

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BEING ABLE TO KEEP AN EYE ON NEW INNOVATIONS IN THE INDUSTRY, AND BEING ABLE TO INTERACT WITH YOUR CLIENTS EASILY Your clients expect to be able to book online, find you on social media, read reviews and write reviews about your practice, checkin via a tablet or computer, and receive helpful perks like automated emails and text reminders when they book a session with you. MINDBODY allows you to use the latest technology – from web and mobile management solutions, to social media monitoring services and marketing tools. You can store client profiles and histories, and track notes for clients like “bad knee” or “focus on building muscle.”

Showing your clients appreciation and care will go miles in the long run.

M A I N TA I N I N G YOUR WEBSITE

images, content, functionality and updates.

Take care of your website like your business depends on it! Update images regularly, maintain your schedule daily, and always be assessing your call to action buttons. Can your clients “book a session now,” “contact us” and “read your bio”? Whether you’re a one person business, a small group, or a fullon gym, having an online presence is a must.

Your website should give your clients a feel for your unique services and brand. Consider running a daily or weekly blog to attract clients and prospects to your website to read relevant content. MINDBODY software provides a really effective way of integrating calls to action into your website.

FOCUSING ON CLIENT RETENTION Retaining your clients is considered more important than generating new clients.

Assess your customer service regularly.

MINDBODY allows you to look after your relationships with your clients through

automated emails and texts. MINDBODY’s client profile feature is also worth taking a look at, to check out all the details you can capture!

We also took a look at EfitX, which is a complete management system to improve the quality of your client workout sessions and nutrition consulting. This paperless, web-based app includes key features, which allow trainers to provide exercise lists with linked reference videos and nutrition plans.

Key features include: BEING ABLE TO SEARCH HISTORY WITHIN SECONDS TO RETRIEVE RESISTANCE LOADS, REPS, AND SETS FOR ANY SPECIFIC EXERCISE THAT WAS PREVIOUSLY ENTERED Relevant data is shared within the cloud between client and trainer. Clients have their own version where they can input directly into a workout diary and food diary. This allows trainers to monitor the effectiveness of the workout and their proper nutrition.

Also EfitX is equipped with a proprietary algorithm to track and calculate your client’s progress based on the client’s profile characteristics and intensity of workouts.

THE USE OF MENU LISTS Along with a food database of over 6,000 popular foods, EfitX features the use of Menu lists. In addition to a basic food journal, trainers can easily create several menus per client that helps guide dietary habits towards their goals. Clients are assisted with “Smart Suggest”; an intelligent feature to suggest specific food items based on the trainer’s recommendations along with previously consumed foods.

Some of the other useful features to personal trainers include: • Master Exercise Presets Database • Session Tracking System and Electronic Confirmation • Cardio Tracking • Over 100 reference videos of popular exercises • Client Accessibility Control to specific databases • 2-Way Messaging • The ability to provide progressive workout assignments utilising eight different routine modules.

TeamSnap is a service used by professionals – many of them in the fitness industry – to organise and manage their teams/groups.

The beneficial features of TeamSnap include: SCHEDULING TeamSnap can bring scheduling help to the chaotic calendars of personal trainers. You may have to take time off at short notice, and need one of your gym colleagues to cover your session, while you are gone.

You can share your schedule with others, with the team calendar function and allow others to indicate their agendas. The team

“TAKE CARE OF YOUR WEBSITE LIKE YOUR BUSINESS DEPENDS ON IT!” calendar can also sync to your personal iCal, Outlook and other calendars to help you stay organised. The Availability and Messaging features also allow you to send out reminders to your clients so that they can confirm attendance. This is a really handy feature as it only takes three minutes!

MESSAGE BOARDS & COMMUNICATION On your website, the Message Board can become a place for people to share the constant stream of new research information coming out in the fitness industry, post links and share resources with colleagues or other PTs. You can also customise your email lists to send a message to only one group of clients.

FILE SHARING TeamSnap’s Photos and Files feature allows you to share exercise programs or other documents with your clients. Have some photo examples of a new workout? Post it!

MOBILE APPS PTs help people with a busy lifestyle. So does TeamSnap, with its on the go mobile apps for Android, iPhone, iPad, and Windows phones. Take notes or upload photos of client’s progress right from your mobile device!

These are just some of the paperless client database solutions available on the market, so now there really is no excuse to use paper, which harms the environment. There are more and more ways to stay connected with your clients to build better relationships, so why not go paperless and get searching to find out which solution is right for you?

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MEDICINE BALL

AB ROUTINE Med Ball Toss

by Kristoph Thompson

Adding the med ball throw to this series of ab exercises increases the challenge and makes the moves more dynamic.

Try using this routine as a standalone series of exercises at the start or end of a session, as part of a circuit, or even as stressrest between sets of other exercises.

Instruct the client to sit up, feet flat on the floor with hips and knees bent. Stand just in front of them, holding the med ball. Throw them the med to them. Vary the challenge by changing the speed at which you throw the ball, or the looping it up so that it is traveling more quickly when it arrives at their hands.

Once the ball has been caught, lower the upper body to the floor, gently touching the ball against the floor behind the head.

Medicine ball from www.physicalcompany.co.uk Clothing from www.lijastyle.co.uk Photography by Marcel Grabowski (www.marcelgphotography.com) Model Harriet Thompson.

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Sit up and throw the ball in one movement, generating the as much force as possible from the abs. The further you stand away from the client, the harder they will have to throw the ball in order to reach you.

Side Toss

Double knee touch Instruct the client to sit up, feet flat on the floor with hips and knees bent. Stand just in front of them, holding the med ball. Throw them the med to them.

Once the ball has been caught, lower the upper body back to the floor, gently touching the ball against the floor behind the head.

Instruct the client to kneel on the floor then stand to their left, holding the med ball. Throw the med ball to the client roughly level with their waist.

Once the ball has been caught, rotate the upper body to the right.

Keep the ball, chest and head aligned. Rotate back to the left, tossing the ball by using the force generated from the abs. Complete one set then repeat on the other side.

Crunch up, bringing the ball and one knee together to meet, whilst extending the other leg straight out. Lower back tapping the ball on floor behind the head, straightening both legs then repeat with the other leg.

Lower the upper body to the floor once more, taking the ball behind the head and extending both legs. Crunch up again, bending both knees and bring the ball to meet them.

Lower the upper body to the floor, taking the ball behind the head and extending the legs, then sit up and throw the ball in one movement, generating the as much force as possible from the abs.

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53

LIFE FITNESS STRENGTHENS FOCUS ON

PUBLIC SECTOR WITH NEW APPOINTMENTS Life Fitness has strengthened its focus on the Public Sector through the promotion of Andy McLaughlan as Public Sector Development Manager and the appointments of Roger Eldergill and Rebecca Knight as Public Sector Account Managers – Education.

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In his new role Andy will lead the UK Local Authority and Trust Team, creating strong client partnerships to help organisations in the Public Sector meet their social and commercial objectives. For the last five years Andy has held the role of Public Sector Account Manager – Scotland and prior to this he worked for Esporta and David Lloyd Leisure.

Commenting on his promotion, Andy says: “Since joining Life Fitness, my focus has been on the Scottish market and now I’m looking forward to taking on a UK-wide remit with the support of my new team.”

As Public Sector Account Managers – Education, Roger and Rebecca will be responsible for developing new business and supporting a wide variety of institutions with varied outcomes. The Education team will be able to provide on-going support related to participation, funding, curriculum integration and training opportunities.

Roger joined Life Fitness from Matrix where he was Head of Sales for the North, looking after Education, Local Authority and Leisure Trust customers. He brings with him over 20 years’ of leisure sector experience covering a wide range of roles, ranging from operational management to senior sales positions.

Rebecca previously spent four years as an area sales manager at Technogym, working closely with Leisure Trusts, Local Authorities and privately owned clubs. Prior to this role, Rebecca worked within Nestle’s Sports Nutrition Division where she was a business and marketing manager.

“WITH OUR DEDICATED TEAM WE CAN DELIVER TAILORED SOLUTIONS TO HELP ORGANISATIONS ACHIEVE THEIR DESIRED OUTCOMES” “As Educational organisations explore new and innovative ways to improve both the curriculum and the health and well-being of their learners and local communities, with our dedicated team we can deliver tailored solutions to help them achieve their desired outcomes.” www.lifefitness.co.uk

Rebecca Knight

Roger Eldergill

BESTONTEST

HEADPHONES

The One For Girls

The One For an Intense Workout

The One For Running

Yurbuds

AfterShokz

Californian brand ChicBuds’ “Arts with mic” in-ear headphones give you crystal clear audio and fuss-free phone calls on the run. Available in eight fun catwalk-inspired prints.

ChicBuds are really handy for sporty girls, as you can shove them in your gym bag and not have to worry about them getting tangled.

They’re also really pretty, they have good sound quality and the different-sized tips are really good if you’ve got smaller ears.

These sport earphones feature a woven cloth cord that is tangle and tear resistant. It also features classic yurbuds TwistLock technology.

The great thing about these earphones is that they use TwistLock technology, so that no matter how vigorous your workout, they won’t fall out of your ears, even with a lot of perspiration.

The sound quality is also good, and not having to untangle your headphones is a definite plus. Also being able to hear ambient noise makes them good for outdoor sessions as well as indoor. www.yurbuds.com

Using bone conduction technology, AfterShokz transmit stereophonic sound through the cheekbones to the inner ear so that you can hear ambient warning noises around you.

AfterShokz are really cool and I really like the bone conduction technology, which allows you to hear decent sounding music without covering your ears. This makes them really good for hearing traffic if you’re running or doing outdoor sports.

However the sound quality isn’t the best for indoor activities. www.aftershokz.co.uk

ChicBuds

www.chicbuds.com

The One For Sound Quality

The One For Comfort

The One For Cycling

The Monster iSport Freedom™ are Monster’s first ever on-ear wireless headphone, ideal even for intense workouts, and the specially designed anti-microbial soft ear cushions ensure bacteria-free comfort.

The best thing about these headphones is the sound quality, and the extremely comfortable cups.

The downside, when it comes to sport and fitness is that it completely drowns out ambient noise, like traffic if you’re out for a run. www. monsterproducts. com/headphones £229.95, available in John Lewis.

Robust and ergonomic, the ultra-light ActionFit SHQ5200 is designed to take the most demanding of workouts.

40mm neodymium drivers ensure powerful bass while open acoustics and detachable ear cushions keep you comfy, dry and cool.

The SHQ5200 headphones are very lightweight and comfortable, with really good sweat-proof ear cushions.

The negatives are that they distort at loud volumes, and the headband can slip forward if you’re doing something particularly exertive. www.philips. co.uk

The PMX 685i headphones were built for sport. If you’re in the market for a durable neckband headset that’s designed with an active lifestyle in mind, here it is.

The neckband on these headphones makes them a good choice for sports, and they fit under a cycle helmet nicely. They also don’t completely drown out sound, which can be handy but the bass quality is not as good as some of the others. http://en-uk.sennheiser.com

Monster Headphones

Philips ActionFit SHQ5200

Sennheiser PMX 685i

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ALL ABOUT 56

WWW.PTMAGAZINE.CO.UK

In 2013 Reebok took a massive step forward in their strategy to ‘get back to fitness basics’ and announced the launch of two innovative digital tools in ReebokOne and their brand new Reebok Fitness App. The main focus of this article is to highlight the ReebokOne tool, demonstrate its obvious benefits and introduce you to a wide range of secondary add-ons that could be the difference that makes all the difference.

ReebokOne is an online fitness community unified by a few missions – to make people fit for life, to provide an access point to the Reebok fitness world and to connect us all.

The network acts as a hub where fitness professionals from around the globe can connect and find inspiration among fellow professionals, helping them to develop their skill set, progress their careers and create a brand for themselves.

By signing up to the free online platform at www.Reebok.com/ReebokOne, fitness professionals can create their own personalised web page, with customisable URL, where they can upload photos, update an “About Me” section, upload their qualifications and areas of expertise and add locations where they teach. This enables members to connect with their clients, class participants and other fitness experts around the world, making ReebokOne the premier fitness destination for fitness professionals. You could describe it as being like a ‘fitness professional Facebook’ but you would not be doing it the justice it deserves as it serves as an amalgamation of many different social media outlets, but in one useful resource.

Along with being able to connect with other experts, instructors that sign up to ReebokOne also gain access to a number of immediate membership rewards, including: • A 25% discount on Reebok products • The ability to earn commission on Reebok products they recommend to the general public • Access to exclusive fitness content from Reebok • Invitations to Reebok branded or associated events to meet other professionals and network To earn commission, members are required to sign up to the commission program, which then allows visitors to purchase products displayed in the ‘My Favorite Gear’

section of their profile. Members will then receive a commission on every purchase made through their page without having to do anything further. Suddenly the appeal of taking ‘selfies’ takes on another dimension as your apparel serves to both market yourself as a professional and generate extra revenue from people who trust, admire or follow you.

In addition to the financial benefits, signing up to the network instantly unlocks exclusive fitness content from Reebok covering a wide range of topics to help further enhance the careers and skill set of fitness professionals. This includes a ‘Learn From The Best’ feature, where members can gain insights into the latest fitness trends, gear and advice; and a ‘Featured Professional’ section that allows members to learn from other fitness and training experts.

Social networking has become one of the hottest online trends of the last decade, with millions of individuals communicating with it each on various different platforms.

Not only do social media sites provide an effective way to remain in contact with friends, but they can also offer massive opportunities for professional networking.

“YOU COULD DESCRIBE REEBOKONE AS BEING LIKE A ‘FITNESS PROFESSIONAL FACEBOOK’ BUT YOU WOULD NOT BE DOING IT THE JUSTICE IT DESERVES” Social networking could be advantageous for your fitness career. Could the time you spend interacting online be put to better use and to generate a stream of revenue?

Let us take a look at the advantages and disadvantages of social networking to work out whether you should be devoting more of your attention to this online activity.

Social networking offers many benefits.

It is now easier than ever to keep in contact with close friends, old friends and colleagues. Many professional networking sites, like LinkedIn and ReebokOne, even allows users to link to business people and fitness entrepreneurs who are known to their contacts. The potential of this enhanced connectivity is massive and can only bode well in the sense of bringing the fitness community closer together.

Whereas once you would be left sifting through business cards after a networking or fitness event, trying to remember details about each person, you can now easily look up a connection’s credentials and fitness interests on their ReebokOne social media profile.

Social networking is generally, as mentioned above, particularly important for budding

and existing entrepreneurs. Freelancers can find contacts via professional groups on LinkedIn and Twitter, while business owners can make use of the large user databases of Facebook and Twitter to market their products and services. However the advantage of ReebokOne is that the entire community is based around a single concept, fitness, and this both streamlines and creates immediate links with thousands of other fitness professionals.

The primary disadvantage of social networking is that many fitness people do not know how to network effectively. As a result, the few benefits they get from their networking activity are not worth the time invested. The best way to avoid being disappointed in this way is to decide on a strategy for using social sites, and stick to it. For example, if you are going to use ReebokOne/Facebook/Twitter to draw attention to exciting new content on your website, then resist the temptation to waste time tweeting about unrelated topics. Stay focused on what you want to achieve and resist letting yourself get distracted. I may lose interest in reading feeds about what you are eating daily, begin to ignore your posts (or even block/restrict them) and therefore miss the important messages you occasionally leave about your business/ class/event. It is and will always be a fine line between posting what you want, what you need and what you should to generate interest in both you as a person and as a business.

The golden rule of social networking is to avoid putting anything online that could reflect badly on you or your business.

Pictures of you acting unprofessionally could harm your chances of getting a job, or make a poor impression on a new client.

Whereas a striking professional picture of you in your fitness apparel may increase the chances of people adding you to their network on ReebokOne and may generate business opportunities. Constant photos of yourself wearing a range of apparel could be considered self indulgent or simply ‘showing off’ to the masses on general social media.

On ReebokOne those same photos of you wearing the latest gear could attract you positive attention and make you money.

Simply put, ReebokOne is a great community and tool to expand your network to thousands of fellow fitness professionals worldwide. Its ability to also link to your other social media tools makes ReebokOne a one-stop-shop for your social networking and contact needs.

Visit www.reebok.com/en-GB/ reebokonehome today and join the ReebokOne evolution.

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Branding, stationery, social media graphics, website, video & photography.

Visit our website for more information www.sievecreative.co.uk

In association with PT Magazine Quote code PT001 to claim your 15% discount @sieve_creative

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GARY DANIELS.... on >

Gary is a Personal Trainer, Group Exercise Instructor, International Presenter, Master Trainer, Fitness Industry Consultant, Course Tutor and Assessor, with over fifteen years’ experience of the health and fitness industry. www.garydaniels.co.uk

TELL US A BIT ABOUT REEBOKONE ReebokOne is a phenomenal idea. As a qualified fitness professional, I can register on there and let my clients and potential clients see my profile. I can also advise them of when and where I will be in the world at any time, should I choose to. I can also list my favourite Reebok outfits, not as a hint for my birthday, but simply to try and assist my client base in which items of clothing or shoes would be more beneficial to their workout.

I can also use it as a social community to raise my profile and view others within my industry.

Plus as an added bonus for being registered I get 25% off any item, excluding sale items that I purchase from Reebok online. And as if that wasn’t an incentive to join up then I can also register to receive a percentage of any item my clients purchase.

HOW DID YOU BECOME A REEBOKONE AMBASSADOR? I approached Reebok a little while ago looking to join their team of presenters, but the timing was not right for joint working.

A short while after this I was approached by Richard Callender who had then been given the role of locating suitable presenters to join the Reebok team and become Ambassadors.

I knew Richard as a colleague of many years and I am happy to say also as a friend as a result of these years of working together at differing events and as a National Trainer for his Armageddon Fitness programme. I had meetings with Richard and Reebok and the rest, as they say, is history.

IN YOUR OPINION, WHAT IS THE BIGGEST BENEFIT OF JOINING REEBOKONE? For me it’s two fold…

1. The chances to share with clients who want advice on the products I believe are best for them. They ask me in one of our sessions - I look through the products and pop it on my profile for them to view.

2. For me personally it’s the opportunity to seek out fellow, like- minded professionals and network with them.

The discounts are just an added bonus.

HOW CAN PTS EARN A COMMISSION FROM REEBOKONE MEMBERSHIP? To earn the commission you simply create your profile and submit a relevant qualification to Reebok so they can verify this as true. You then create a profile within the commission payment section.

Populate your profile with the products you want to show and when a client clicks on them they are taken to the Reebok online store, they purchase them and you get the commission.

HOW CAN FITNESS PROFESSIONALS BECOME MEMBERS? To become a member you visit: www.reebok.com/en-GB/reebokonehome/ and simply click on apply in the top status bar. You do need to email a copy of one of your certificates to prove you are genuinely qualified.

WHAT MADE YOU WANT TO BE PART OF THE REEBOKONE SERVICE?

WHAT’S INCLUDED IN THE MEMBERSHIP?

I believed in the Reebok product, I had worn it for a few years and really liked not only the comfort their products bring but the relevance to the activities I was performing and the longevity of the items too. In the meetings they listen and take our opinions into account too and as such it genuinely feels like being part of a great partnership, but with friends and family. It’s awesome.

You get to create a profile. It’s like free advertising, you get to connect with others who may be able to help you with your career too.

Outside of this there is 25% discount on any online purchase and a commission on any product that is bought through your profile.

You also can list your diary,linkin tweets etc… If you want an example please check out mine… www.reebok.com/garydaniels

HOW CAN MEMBERS RECEIVE DISCOUNTS? You complete your registration and profile, use this to log in at the Reebok online store and any non sale items automatically receive the 25%... it’s as easy as that.

WHY WOULD YOU RECOMMEND REEBOKONE TO FITNESS PROFESSIONALS? It was so easy to set up, it links to my other social media for updates so only one tweet does it all. Maintenance or updates take minutes out of your month. I can advertise my diary events that I want people to see, be it available training sessions, classes, boot camps or, for me, tours to other areas.

It acts as a social media presence where people know I have to be a qualified professional to be listed.

I get discount on clothing and apparel that is designed for my industry. If I choose to I can also earn commission through it. Bottom line is it’s awesome, it’s free and it’s so easy to use and set up.

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CRAIG LIBBY on >

As well as being a ReebokOne Ambassador, Craig is a Personal Trainer, Group Instructor, Nutrition and Weight Advisor at Richard Callender Exclusive Training. www.craigsfitness.co.uk

TELL US A BIT ABOUT REEBOKONE I would call ReebokOne the fitness professional’s social media because of the way you can connect to other trainers within the industry.

ReebokOne allows you to add your accreditations/certification of fitness courses, add any specialities you may have and also add a bit of information about yourself.

Although ReebokOne is set up for fitness professionals, you can also use it as another advertising tool for clients as you do not have to be a fitness professional to view people’s profiles. This means you can share your ULR with clients who could pass it onto referral clients.

HOW DID YOU BECOME A REEBOKONE AMBASSADOR? I am part of Richard Callender’s Exclusive Training-Richmond personal training team and Armageddon National Training Team and we started working with ReebokOne when it was first introduced in the UK. We had some of the Reebok team come down to the studio in Richmond and show us what it was all about, get us set up and it all started from there.

WHAT MADE YOU WANT TO BE PART OF THE REEBOKONE SERVICE? The professional look to the website was very appealing and the fact that Reebok are working with fitness professionals already, in the same way they are working with CrossFit athletes to get their opinions on how clothes should be designed, gave me the confidence that Reebok are looking to build a good relationship with fitness professionals and will take our opinions on board and turn them into great platforms for us to build.

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IN YOUR OPINION, WHAT IS THE BIGGEST BENEFIT OF JOINING REEBOKONE?

WHY WOULD YOU RECOMMEND REEBOKONE TO FITNESS PROFESSIONALS?

I like most fitness professionals, like a pair of trainers so getting 25% discount is a major benefit. But in terms of the website, ReebokOne do a feature called ‘the pulse’ which has blogs and videos about all sorts of fitness and nutritional related subjects, which are great to help further your knowledge as a fitness professional.

I have already recommended a few fitness professionals to ReebokOne and will continue to, as it is a great platform to connect, learn, advertise yourselves and be part of the fitness community Reebok have built.

HOW CAN PTS EARN A COMMISSION FROM REEBOKONE MEMBERSHIP? On the ReebokOne site you can add your favourite clothing, shoes or equipment. If one of your clients or friends go on to your page and make a purchase, you will receive commission from this. Also the person purchasing the items will receive 10% discount.

HOW CAN FITNESS PROFESSIONALS BECOME MEMBERS? Visit the ReebokOne website and hit the apply button and follow the online instructions from there. It’s simple.

WHAT’S INCLUDED IN THE MEMBERSHIP? With ReebokOne you are included into a community of like-minded people. Not only that but you have your own ULR to share, the ability to build your own online store from your favourite gear and you are able to link ReebokOne to other social media outlets.

HOW CAN MEMBERS RECEIVE DISCOUNTS? When on the Reebok website and have selected all the products you want, log in using your ReebokOne details and the 25% discount will be automatically added.

KATE BULMER-COOKE on >

KATIE BULMER-COOKE IFS UK Personal Trainer of the Year 2012, UK Fitness Professional of the Year 2013, Sunderland Young Business Person of the Year 2012, Gym Cube TV’s Fan’s Favourite, www.katiebulmer.com, www.thelittleblackdressclub.co.uk, www.thefitmummymanual.com, 07725889957

TELL US A BIT ABOUT REEBOKONE ReebokOne is like Facebook for the fitness industry. Super easy to use, and with tons of functionality it’s a perfect for everyone who loves all things fitness, from workout clothing to music and much more!

WHAT MADE YOU WANT TO BE PART OF THE REEBOKONE SERVICE? It contains everything I love: Social networking, fitness fashion, music, photographs, the whole package. It’s a great platform for self-promotion and interaction!

IN YOUR OPINION, WHAT IS THE BIGGEST BENEFIT OF JOINING REEBOKONE? That it is a one-stop-shop. It’s very interactive, easy to use and benefits both fitness professionals and clients.

CAN PTS EARN A COMMISSION FROM REEBOKONE MEMBERSHIP? Yes and not only that, their clients can get 10% discount too on all their Reebok orders.

It’s a win-win! Clients think it’s super cool that you can get them money off their workout wear, and you make commission on orders too!

HOW CAN MEMBERS RECEIVE DISCOUNTS? Yes members can receive discount on all their Reebok orders.

WHY WOULD YOU RECOMMEND REEBOKONE TO FITNESS PROFESSIONALS? The site really does have everything the modern day fit pro needs. It offers self-promotion, enables interaction with fellow trainers, is great for clients to find out more about you AND receive discount on their orders. I can’t actually think of anything it doesn’t do!

CAN ANY FITNESS PROFESSIONALS BECOME MEMBERS? Yes, absolutely. It’s a fantastic platform to interact with fellow fitness professionals and also for your clients to check out too.

WHAT’S INCLUDED IN THE MEMBERSHIP? Full use of the site- it’s totally free. You can show visitors to your page what you like regarding workout wear, music and training, as well as your qualifications and specialisms.

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KEVIN FOSTER-WILTSHIRE on >

Owner and creator of GymCube.com, Kevin specialises in advanced resistance training and metabolic programming and is a national lecturer and assessor for fitness industry educators Drummond Education on the subject. A master trainer for Reebok UK, his exercise knowledge has seen him write as an expert contributor for Men’s Fitness Magazine and many other magazines and websites.

TELL US A BIT ABOUT REEBOKONE ReebokOne is free to join and is growing fast as a network of fitness professionals, all unified by one mission - to make people fit for life! Brought together by Reebok, fitness professionals across the globe create personalised profiles online, earning commission on any Reebok product.

ReebokOne was created to help fitness professionals around the world connect with each other and inspire one another to be fit for life. Through ReebokOne, Reebok wants to encourage fitness professionals to develop their skill set, progress their careers and create a brand for themselves.

HOW DID YOU BECOME A REEBOKONE AMBASSADOR? I was working with Richard Callender with Armageddon, and he mentioned the work he was doing with Reebok. Richard arranged for Reebok and I to meet and after discussions it was apparent we had very similar goals, so it seemed an obvious relationship, that developed as they were looking for a North-West based instructor/ influence in the fitness industry and they made me Master Trainer for the North-West.

WHAT MADE YOU WANT TO BE PART OF THE REEBOKONE SERVICE? I really like what they are doing,their approach is organic and routed in the fitness industry and it’s their singular focus. They are putting things in place, which will genuinely help the fitness community. The ideas they are generating are exciting, the fitness experience in their stores in London, the development of FitLeague, it’s all something I want to be a part of and that I’m personally dedicated to help see through.

IN YOUR OPINION, WHAT IS THE BIGGEST BENEFIT OF JOINING REEBOKONE? Many people will see the obvious benefit that is a great discount on kit but for me it’s the opportunities to work with fellow instructors on a range of projects - every time I work with the Reebok team, I leave inspired and fired up.

HOW CAN PTS EARN A COMMISSION FROM REEBOKONE MEMBERSHIP?

a 10% benefit on their kit purchases. At the same time, I receive 10% commission so we both benefit.

HOW CAN FITNESS PROFESSIONALS BECOME MEMBERS? Log on to www.reebok.com/en-GB/ reebokone

WHAT’S INCLUDED IN THE MEMBERSHIP? 25% Discount - ReebokOne member rewards Local Affiliate Commission Programme Opportunity to earn additional income by endorsing products.

Exclusive Content - Member education routed in movement, fitness, lifestyle, inspiration and business.

Personalised URL - Prideful, personal and professional URL

HOW CAN MEMBERS RECEIVE DISCOUNTS? By creating a personalised profile, they are able to receive an exclusive 25% discount when they purchase Reebok product through ReebokOne.

WHY WOULD YOU RECOMMEND REEBOKONE TO FITNESS PROFESSIONALS? I think it offers something to all fitness professionals. If it’s simply assistance by preferred rates on the kit needed, then it’s there for you. Whilst at the same time, if you want to develop yourself as a business, via the network, there are experts to assist - from a fitness and a business perspective.

PTs work day-to-day with the fitness community, so via ReebokOne, PTs can pass on some of the benefits. By using my ReebokOne URL, my customers receive

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WHYDO WE&PUTHOW ON WEIGHT?

Our body likes to keep things in balance and there is little doubt that regulation of bodyweight occurs, albeit with varying degrees of precision!

Being overweight or obese is often considered to result from the failure of homeostatic mechanisms that regulate body weight during exposure to an environment that favours overeating and/ or discourages physical activity. It is also important to emphasise that a fluctuating body weight is the general rule. Even in adults who apparently maintain a stable body weight over months, years and decades, there is, in reality, no absolute constancy of bodyweight. Instead, bodyweight tends to fluctuate or oscillate around a mean constant value, with small to large deviations from a ‘set’ or ‘preferred’ value.

This is triggered by events that are seasonal and or cultural (weekends, holidays etc), psychological (stress, depression, anxiety or emotions) and pathological (ranging from minor health perturbations to more serious disease states).

SET POINT THEORY The set point theory that fat cells have a form of homeostatic control over body

weight, is perhaps the most plausible explanation for long-term body stores. Set point theory states that each of us has a genetically pre-programmed set weight point that our bodies would prefer to maintain under normal circumstances. A hormone called leptin, which is our natural appetite suppressant, is produced in the adipocyte and is responsible for appetite and bodyweight control. As fat cells become full they increase production of leptin, which leads to a reduction in appetite.

“DRASTICALLY CUTTING FOOD INTAKE CANNOT AND WILL NOT WORK” However most people don’t respond to appetite that well but instead are susceptible to marketing, ubiquitous snacks and the social and environmental pressures that make us all eat more than we should. Chronic overeating will lead to a situation of leptin resistance, at which point hunger is always present. This is part of the vicious cycle of weight gain that is not fully understood. The existence of this set point explains why most diets don’t work – they are too short term in their approach to changing weight and simply lead to a temporary shrinking of the fat cell, which leads to adiposity rebound.

While the obese individual can fight off the impulse to eat for a time (lower levels

of leptin), eventually the signal becomes too strong to ignore. The result is rebound overeating with individuals often exceeding their previous weight.

“LOSE TEN POUNDS IN A WEEK!” ‘Yes but ten pounds of what?’ It’s only physically possible to lose one and a half to two pounds (about 1kg) of fat in a week, even under very severe energy restriction conditions, fat loss will remain slow. A kilogram of fat provides 7,000 kcals which is ample for someone to survive on under starvation conditions. When losing weight, the only desirable reduction should be in fat mass (unless oedema is present). However rapid weight loss will result in the increased loss of lean tissues such as muscle. Added to this, there will be loses of water locked up in the glycogen that is utilised to make up for the sudden calorie deficit. This does make weight in the short-term drop dramatically, leading to the belief that everything is going well and reinforcing the belief that drastically cutting food intake is the only way to lose weight. However this cannot and will not work in the long term and invariably results in immediate weight gain when dieters go back to their original eating habits.

To learn more about nutrition, Discovery Learning has a two day Nutrition for Physical Activity course which is also included in their personal trainer courses.

Visit www.discovery.uk.com for more information.

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FUTURE PROOF YOUR CAREER BY BECOMING A ‘SPECIALIST’ As one of the UK’s leading training providers for the fitness industry, Focus Training is building on its reputation as the first choice for Level 4 students with a new range of qualifications designed to provide more choice and scope for becoming a ‘specialist’. We asked Head of Operations, Ben Jackson to tell us more about why their new Level 4 ‘Specialist Practitioner’ qualification is so essential…

For a successful career in the fitness industry, your qualifications are just as important as your commitment, experience and enthusiasm. So, how do you choose the perfect course and is it possible to find a qualification that differentiates you from the competition? The answer is ‘yes’ if you decide to develop your career as a ‘specialist’.

Increasingly, we are seeing a demand for people with specialist qualifications. Being a specialist makes you a valuable asset; you have a point of difference that will help you to sell yourself and your services more easily to prospective employers and clients.

Of course, the expertise of an established, high quality training provider is vital in

giving you the support you need to help you through your training. Take care to check out the quality of the learning materials, tutor support and practical instruction you are being offered.

But that’s not all, when you are considering your options you should think about the

“QUALIFICATIONS ARE JUST AS IMPORTANT AS YOUR COMMITMENT”

be taking a closer look at the brand new Level 4 ‘Specialist Practitioner’ qualification.

LEVEL 4 ‘SPECIALIST PRACTITIONER’ The course incorporates the following elements: • Level 3 Diploma in Exercise Referral www.focus-training.com/course/exercisereferral-specialist And a choice of either: • Level 4 Low Back Pain Specialist www.focus-training.com/course/lowerback-pain-specialist

future, if you can opt for a qualification that prepares you to serve the specific needs of a growing market sector, then you are future proofing your career with a qualification that puts you in greater demand.

Or

Focus Training have developed some new courses with future proofing in mind. For example, an ageing population is creating a massive rise in exercise referrals from GPs… more specialist PTs are needed to meet this demand. And again, the general shift towards more sedentary lifestyles and inactive occupations is creating more and more problems with obesity … additional specialist PTs are needed to meet this demand. Plus we know that about 80% of all adults will suffer with lower back pain at some point…so guess what? More specialist PTs are needed to meet this demand.

There are still some places available on courses across the country this summer so you could be well on the way to improved career prospects much quicker than you think.

If that all makes sense to you then you should

• Level 4 Obesity and Diabetes Specialist www.focus-training.com/course/obesityand-diabetes

Also this summer Focus Training will be launching further Level 4 ‘Specialist’ qualifications including the ‘Cardiac Rehab Specialist’ and ‘Pulmonary Rehab Specialist’.

Both completely new courses, so enquire today and you could be amongst the first ‘specialists’ of this kind in the country!

To find out more visit www.focus-training.com

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MAKING YOUR

STUDIO SPACE

FRIENDLY FOR THE ENVIRONMENT AND YOUR CLIENTS

Climate change is a phrase that many people have heard on the news but there isn’t a definitive answer as to why it is happening and how we can combat it. For eco-conscious people however, focusing on the future and taking preventive action to reduce their impact on Earth is the right thing to do. These practices, ranging from easy to a bit more planning required, can extend into businesses as well. Here are a few suggestions on how to make your training space a bit greener, which should save you money on energy bills, overhead costs, and attract clientele.

Water fountains and nuun tablets - Just say no to plastic bottles. Sell branded reusable bottles and encourage members to refill with water fountains that are easily accessible. Rehydrating tablets, such as nuun (www.nuun.com), have a long shelf life and can be sold to heavy sweaters at a cost that is cheaper than a bottle of sports drink (without the sugar or calories).

Windows/skylights - If you are creating a venue from scratch, orient the space to take advantage of the sun when it will be overhead. Windows and skylights can also provide a cross breeze for when the studio gets steamy, rather than turning in the a/c.

It is important to research how big the skylights can be and how to install them to avoid leaks. Do your homework in the beginning to avoid a headache in the end.

“JUST SAY NO TO PLASTIC BOTTLE” Energy efficient lighting - Many businesses are installing motion detectors to turn lights on only when needed, such as in the copy room, storage cupboard, and toilets. Hallways with windows can have lights that adjust the brightness based on when sunlight is coming in.

Shower oasis - Avoid water waste by having a timer function on the showers and provide shampoo and soap to reduce the demand of plastic bottles. It is also a nice touch for your clients if they know they don’t need to carry toiletries around with them all day long.

Sustainable flooring - Bamboo is a sustainable wood that also makes a fabulous floor (or towel fabric). Other products that can be recycled into flooring are plastic bottles, tyres, and reclaimed gym floors.

Equipment choice - Consider investing in equipment that has recently been refurbished. You will save some money and the purchase means fewer resources have to be harvested from the earth to build something brand new. You can also provide self-powered equipment (where people make the machine move, think of a simple treadmill belt) or models that use ReRev (energyefficientgyms.weebly.com), which harnesses the energy produced into useable electricity for your building. Electricpedals. com hosts pop-up workshops in the UK where people ride stationary bikes to power discos, cinemas, and Christmas tree lights.

You could incorporate this to a spinning studio where the lights flashing reflect how hard your class is working. Alternatively, model some of your classes after the social enterprise, the Good Gym (www.goodgym. org) which arranges runs with manual labour to help out the local community.

Whether you are creating your studio from scratch, renovating on existing space, or just joining a company, there are many ways to make the business eco- and client- friendly.

Making greener choices isn’t a hard thing to do, but the right thing.

By Mollie Millington, London-based personal trainer www.ptmollie.com, @PTMollie

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WORKING WITH

DISABLED CLIENTS What do you do when a disabled client walks in to your gym/class or enquires about a PT session?

Do you turn them away? Say you are not qualified to work with them? Ignore them?

A staggering 83% of disabled people take their custom elsewhere due to negative views, lack of accessible facilities and equipment, lack of staff awareness of disability, and restrictive policies and procedures.

In the UK there are 11 million disabled people, of which only 18.2% engage in a weekly sports session. If we compare this with 32.7% of non-disabled people, we can see a big, untapped gap in the industry that could reap the biggest rewards.

As exercise professionals we should all be aware that exercise is actually as beneficial for disabled people as it is for non-disabled people, if not more so. Not only is it likely to help improve the disabled person’s

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condition, but also the social element can be paramount, particularly where other opportunities for social interaction are limited. For us, the trainers, the satisfaction gained from seeing that client achieve something they thought they would never be able to do is enormous. (My PT thought he would never see me on a treadmill or rower but when I achieved this, he was so proud it made him cry!)

In the past few years, the industry has seen a huge shift towards the senior market with 50+ sessions and classes, so if this can be done for older people, surely the same can be done for disabled people?

Here are some things to think about: • Offer gym sessions at various times of the day, as many disabled people do work.

• Offer one-to-one sessions and group exercise classes to suit a variety of interests and the requirements of different conditions. Do your homework first, or, better still, ask disabled people what they need and/or would like.

• However good and accessible a fitness venue is, there will always be those whose situations prevent them from attending a gym or make it extremely difficult for them to do so. If you are a PT, offer sessions at the client’s home, tailoring them to their functional needs and abilities as required.

• Employ a disabled instructor – like myself – to take these sessions / classes.

A disabled instructor could prove to be your biggest tool in attracting disabled clients. Not only will you be providing a role model, the clients may engage better with other disabled people.

• Disabled instructors will start to become easier to find, thanks to Instructability, a new scheme, which is training disabled people to be just that. A joint project between Aspire, the spinal injuries’ charity and YMCAfit, Instructability has lottery funding via Sport England. In fact, this is how I trained last summer. Participants gain the Level 2 Gym Instructor and Level 3 Exercise and Disability Qualifications.

They then undertake a three-month

work placement to acquire experience working in a gym.

• Think about your advertising so that it includes a mix of disabled and nondisabled people. Remember that not all disabled people use wheelchairs (I don’t!) and those who do may still be capable of weight bearing and are able to walk a limited distance.

• Inclusive advertising does not just apply to service providers but to manufacturers and retailers of sports/fitness clothing and equipment too, so think about showing disabled people using your products and, better still, have them demonstrate them at a leading industry event / exhibition.

• There is no doubt about it that life as a disabled person is frequently more expensive, so offer incentives and discounts to disabled instructors to help further their careers – especially if you are a training provider.

“IT IS TIME FOR THE INDUSTRY TO CHANGE” Just after qualifying, I went with a friend and fellow programme graduate to the Leisure Industry Week exhibition at Birmingham NEC, where we were very disappointed with our experience. We saw plenty of fake tan, false eyelashes and lycra, but little inclusivity, and felt side-lined by many exhibitors and demonstrators. A seminar on exercise and disability was so difficult to find despite approaches to several staff that we nearly missed it and it was no surprise that it was poorly attended.

Since I qualified last November and following on from my work placement I have had so many opportunities come my way. I’m so happy to still be helping out with the disabled gym sessions that I love with a lovely group of clients and staff.

As I have an interest in rehabilitation, I am about to start gaining experience with the local health improvement team by volunteering for them. Also through this I have been able to work with MEND families and love interacting with both parent and child. For me, my biggest achievement is being able to have completed my Zumba instructor qualification and now a fully licensed instructor. By doing this I have proven so many people wrong and, more so, by taking classes since I qualified. I love standing at the front of a class instructing and am even more proud that my first gig was at a zumbathon alongside my friend and

instructor of four years, Sarah. So far, I have not received any negativity of me working in this industry and I can’t wait to improve on my current knowledge and developing my career.

This is why it is time for the industry to change and become more proactive in its engagement with disabled people so that it becomes truly inclusive and of benefit to all users, service providers, designers, manufacturers and retailers alike.

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BEING GREEN + EATING CLEAN HOW TO PRACTICE WHAT YOU PREACH… 72

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Eating clean in its most basic form is eating whole and natural foods such as fruits, vegetables, lean proteins and complex carbohydrates whilst avoiding heavily processed food that contain man-made ingredients and additives of any kind.

Generally speaking if man has made it, I won’t eat it (or try not to). I like to eat foods in their purest form and in my opinion, how they are intended.

Eating clean is a lifestyle choice and whilst it can feel difficult to change your eating habits to begin with, it quickly becomes second nature. You just need to aim to keep the majority of your calorie intake from clean sources. The benefits are experienced almost immediately as more nutrients, vitamins and minerals enter your body in their natural state making you able to function and perform better than ever before, which is a priority to most PTs. Eating clean is also an effective way of losing weight and I have seen some excellent results from clients who have followed it, so it is worth keeping in mind for those who are struggling with their weight.

“IF MAN HAS MADE IT, I WON’T EAT IT” In a bid to keep my body as clean as possible, I have been a vegan for almost twenty years but you don’t have to cut out all animal products in order to eat clean successfully.

Here are some top tips on how to eat clean: Don’t smoke. Smoking obviously fills your body with chemicals and toxins and if you want to live a clean lifestyle, this should be the first thing to go!

The concept of ‘Eating Clean and Being Green’ is becoming more and more popular but I am proud to say that it is something I have lived by for almost twenty years. I strongly believe that being a Personal Trainer is all about practicing what you preach and I am hugely careful about giving my body the right fuel for the frequent stresses and strains that I put it under through exercise; as well as eating foods that aid repair after a day of sport.

Limit (or ideally totally cut out) alcohol.

Alcohol contains ‘empty’ calories as well as being packed with toxins. It’s best to avoid alcohol entirely or at least save it for special occasions.

Avoid process foods. It can be difficult in our time poor culture to avoid ready-prepared foods, but to eat clean you will need to make meals from scratch in order to totally avoid excess sugar, salt and fat.

Up your water intake. Most people now know the benefits of drinking plenty of water but it is an essential part of eating clean, as it ensures your body is flushed out of any toxins.

Eat more vegetables. Organic vegetables are probably the cleanest thing you can have and are packed with vital vitamins and healthy fibre. Try to have a portion of vegetables with each meal or start your meal with a salad. I love pak choi and it’s a bit more interesting than everyday veg.

Eat more fruit. Again, fruit is the other cleanest food you could choose to eat as it is entirely unprocessed and is packed with nutrients including potassium, which is great for keeping blood pressure in check.

Avoid saturated fat. It’s not imperative to

eradicate fat from your diet totally when eating clean but instead, make sure you’re eating the right fats. Olive oil as well as fats found in fish and nuts is ok but avoid saturated fats found in butter, cheese and meat.

Scrap the sugar. Sugar is added to so many foods and in order to eat clean you will need to cut back on it wherever possible. By replacing biscuits, cakes and other sugary foods with some of my snack ideas below, you should be able to make a big difference.

Also, watch out for foods such as tomato sauce, cereals and ‘healthy’ yogurts that contain huge quantities of sugar and try to avoid them or replace them with cleaner alternatives.

Choose whole grains. Wherever possible go for wholemeal or whole wheat products such as pasta or bread, as there are significantly more nutrients in those than in refined grain. Refined grains are much more processed and stripped of beneficial nutrients so by switching to whole wheat or brown foods will help you to eat cleaner.

Reduce meat. In order to eat clean you don’t have to become vegetarian or vegan but it’s a good idea to reduce your meat intake as it will significantly reduce the amount of saturated fats in your diet. I’m a big fan of Tofu and you could also try making vegetarian alternative to your favourite meals.

To begin your clean eating regime, it is probably best to plan ahead and try to cook a good amount of food in advance and freeze it. Obviously the very nature of our job means that we work pretty much around the clock and so it’s hard to find the time to cook, so I have also found some really good, clean, nutritious snacks that I try to have on hand.

Dan Fivey is a highly qualified PT, owner of The Gym and specialist in weightless training with AlterG’s Anti-Gravity Treadmill. www.danfiveypersonaltraining.co.uk www.thegymcheltenham.co.uk

ON THE GO ‘CLEAN’ SNACKS: BOUNCE NATURAL ENERGY BALLS. These are a really nutritious snack and contains seeds, oats and almonds. They taste great too.

NUTS AND SEEDS. A particular favourite of mine are pistachio nuts but I also try to add nuts and seeds to as much of what I eat as possible as well as eating them as a snack.

CHOCOLATE SOYA MILK is a staple drink of mine. It feels like a treat because it tastes great too.

MALT LOAF. A great, clean snack that is easy to grab if you’re in a rush!

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7

STRATEGIES

TO GET MORE GREENS

INTO YOUR DIET

As the Health and Fitness Coach, at Jamie Lloyd Health and Fitness, I spend a considerable amount of time talking to people about getting more vegetables or greens into their diets. A common dietary trend among our young athletes and even some of our adults is a serious lack of creativity or willpower when it comes to eating more of the green stuff.

As a way to help the world at large consume more veg, I have come up with this list of seven strategies to get more vegetables into your diet.

Try This:

1. Master The Art of Cooking

Of course, adding vegetables to smoothies doesn’t begin and end with spinach. Broccoli is another smoothie-friendly vegetable. It works in pretty much any smoothie and will usually be overpowered by the other ingredients so that you won’t even taste it. Still, you may get some weird looks from your mates and colleagues as they wonder what is in the green sludge you are drinking.

Sure you can eat vegetables raw! In fact, it’s encouraged, but you certainly get more variety from cooking them. Use Google as your friend or look in Google Books and search for recipes that include vegetables or just different ways of making something as simple as Spinach Frittata.

2. Drink your greens Ok we are all strapped for time, so why not knock up a Superfood Greens Smoothie?

Great for a pre or post workout fix and you pack a load of nutrient dense foods in one go!

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Savoury Greens Smoothie • 2 Kiwi Fruit • 2 stalks celery • 2 handfuls spinach • 1 lemon • Half pinch ginger • Quarter pineapple Throw all the ingredients in a blender and enjoy!

Make extra and save in the fridge for up to three days.

“EATING VEGETABLES DOESN’T HAVE TO BE BORING AS LONG AS YOU’RE WILLING TO PUT A BIT OF THOUGHT INTO PREPARING THEM.”

• 1 red onion • 3 cloves garlic • Vegetable stock • Salt and pepper to season Chop up vegetables and saute in a pan for 15 minutes, add about 2 pints water and simmer for 20 minutes- BOOM! A tasty looking soup. Try blending it for a few seconds too!

4. Don’t Forget about Stir Fry Try this “recipe” with your next stir-fry: 1. Put oil in a skillet or wok;1-2 tbsp coconut or olive oil will work well.

2. Put some meat on the skillet or wok; think chicken, beef, or whatever you like 3. Let the meat cook for a minute or so.

4. Add a ton of veggies; I tend to use frozen broccoli, cauliflower, or stir-fry mixes.

5. Stir it around a few times.

3. Make Soup/Chili Soup and chili recipes are a great way to hide vegetables. Try making a carrot and butternut squash soup!

• Half Butternut Squash • 4 carrots

6. Let it cook for 5-10 minutes, until the veggies and meat are cooked to your liking.

7. Eat and Enjoy! It’s as simple as that.

This is not only easy to do, but you can also literally change the recipe every night for variety while still using the same cooking methods. Plus, I think this is something that even anyone can do without any cooking skills.

5. Add Flavor with Spices/Dressings and make a delicious superfood salad Learning how to use spices on foods can really liven up a dish. Sure, there’s going to be some trial and error here, but it’s definitely

worth a shot. Here’s a simple way to make kale, a superfood, taste better in the hopes of becoming a staple at your dinner table: Ingredients • 1 bunch kale • 2 tablespoon olive oil • 1 teaspoon Himalayan salt • Raw beetroot • Raw parsnips • Raw Carrots • Red onions • 2 Kiwi Fruits

Savoury Greens Smoothie

Chop up all the vegetables using a slicer or even better a mandolin, use your hands to mix in all the ingredients, and boom you have an awesome salad- goes well with fish or eaten on its own!

6. Make omelettes a regular breakfast selection One of the questions I always get is how to get vegetables in at breakfast. I usually suggest either a smoothie with spinach, or – even better – an omelette. Again, from a variety standpoint, the options are really endless with an omelette. Here are some ideas:

Omelette

• Peppers • Onions • Tomatoes (Yes they’re technically fruits, but who cares? They are good for you.)

• Salsa (best for those who are “easing” their way into vegetables) • Spinach • Mushrooms • Asparagus (if you’re feeling bolder) The list goes on and on…

7. Substitute Lettuce for Tortillas on Tacos and Fajitas What kid doesn’t love tacos? I know I could eat them every day for the rest of my life and never get sick of them. One way to make them healthier – and maybe a bit messier – is to substitute lettuce for the tortilla.

Try experimenting with different types of lettuce to see which you like the best.

Eating vegetables doesn’t have to be boring as long as you’re willing to put a bit of thought into preparing them. Give these tips a shot – and by all means go and experiment!

Jamie Lloyd is the co- author of the bestselling book ‘Total Body Breakthroughs’ and he is a Health and Fitness Coach based in London. Contact him on contact@jamielloydfitness.com Stir Fry

www.jamielloydfitness.com

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EAT

FIT

Liz Yelling Recipes provided by www.watercress.co.uk

Watercress, Lemon and Feta Risotto with Flaked Roasted Salmon

Watercress recipe for when runners are in hard training or high mileage, with added benefits of salmon, which contains omegas and fish oils for anti-inflammatory properties.

(Serves 4 ,Prep: 10mins, Cooking: 35mins • 4 skin on salmon fillets • 100g watercress, roughly chopped • zest and juice of 1 lemon • salt and freshly ground black pepper • 15g butter

Gnocchi with Pancetta Watercress, Quinoa, and Watercress Feta and Broccoli High carb, pre-race dinner, recommended by Liz Salad Yelling (Serves 4, Prep: 5mins, Cooking: 10-15mins) Per serving: Calories 297 Fat 8.5g Saturated fat 2.5g Carbohydrate 45.6g Protein 10.1g Fibre 3.0g Salt 2.27g

• 1 (85g) bag watercress • 15ml/1 tbsp olive oil • 75g/3oz cubed pancetta or streaky bacon • 1 clove garlic chopped • 4 ripe tomatoes, chopped • 2.5ml/1/2 tsp dried chilli flakes • 60ml/4 tbsp dry white wine • pinch of sugar • salt and freshly ground black pepper • 1 (500g) bag fresh potato gnocchi • watercress and parmesan cheese to serve

1. Heat the oil in a frying pan add the pancetta and sauté for 5 mins or until golden and the fat has run out. Add the garlic and tomatoes, sauté for 2 mins, then add the chilli, wine and sugar. Cover and simmer for 5 mins.

2. Place the watercress on a board and use a knife to very roughly chop it; place the watercress in a colander.

3. Cook the gnocchi in boiling water according to packet instructions. Drain the gnocchi in the colander pouring it on top of the watercress.

Leave to drain for 1 minute before tossing into the hot sauce. Serve topped with a little more watercress and parmesan shavings.

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• 30ml olive oil • 1 medium red onion, finely chopped • 2 cloves garlic, finely sliced • 60ml a splash of white wine (this is 4 tbsp)

Lower carb meal for tapering week before a race recommended by Liz Yelling

• 400g arborio rice

(Serves 4, Prep: 10mins, Cooking: 10-15mins, Cost per portion: £1.36)

• 350 ml good quality vegetable stock

Per serving: 334 calories, 18g fat, 3.9g saturates, 0.74g salt. Counts as 2 of your 5-a-day and contains over 1/3 of the RDA for iron and magnesium, 28% of the RDA for calcium, over 90% of the RDA for folic acid and more than 100% of the RDA for vitamin C

• 15ml double cream

• 100g watercress • 175g/6oz quinoa • 1 medium head broccoli, broken into florets • 2 tbsp hazelnut oil • zest and juice 1 lemon • salt and freshly ground black pepper • 25g/1oz hazelnuts • 250g/9oz cherry tomatoes halved • 100g/4oz feta cheese, drained and crumbled

1. Cook the quinoa in boiling water for 10 mins or until just tender. In a separate pan of boiling water, cook the broccoli florets for 2 mins.

Drain the quinoa and broccoli in a large sieve and rinse in cold water until cold. Drain and transfer to a large bowl.

2. Add the oil, lemon zest and juice and seasoning to taste. Toast the hazelnuts under a medium grill, then roughly chop.

3. Roughly chop the watercress and add to the quinoa along with the hazelnuts, tomatoes, and feta cheese. Serve with more watercress leaves.

• 250 ml boiling water • 100g feta cheese, crumbled • To finish: truffle oil (optional)

1. Prepare the salmon: Preheat the oven to 200 C/Fan 180 C/Gas Mark 4. Place the salmon fillets skin down in a piece of foil, season with salt and pepper and pour over the lemon juice.

Fold over the foil to make a parcel, then bake on a tray for 15 minutes or until the salmon flakes easily when tested with a fork. Reserve the cooking juices, flake the salmon and discard the skin.

2. To cook the risotto, heat the butter and olive oil in a large heavy pan. Add the onion and sauté for 3 minutes, until translucent – then add garlic and lemon zest. Cook for 2 minutes, stirring frequently.

3. Add the wine to the pan, then add the rice and stir around to let the rice absorb all the contents of the pan. Mix the hot water and stock together, then add a ladleful to the pan, stirring occasionally until the liquid has been absorbed. Repeat until all the liquid has been added and the rice is glossy and just tender - it should still have a bit of a bite to it.

4. Add the feta and continue stirring until it is well mixed. Remove the pan from the heat and add the cream, watercress and fish juices and stir to combine. Gently fold in the flaked salmon and taste and adjust seasoning if necessary. Divide between four warm plates and drizzle over the truffle oil if using.

pt’s to add self defence to their offering Combat Academy

1

become a certified instructor

We are looking for the best PTs to start teaching self defence and join our instructor training programme...

You could be running your own self defence courses and classes within 8 weeks...

An amazing opportunity for fitness instructors to add a self defence string to their bow and start running their own courses, seminars and classes.

With increasing healthy competition (no pun intended) in the health and fitness industry, diversifying and adding new and interesting classes has never been more important.

Combat Academy has launched the Certified Self Defence Instructor Training Programme.

This programme is designed to turn PTs into self defence instructors within 8 weeks.

The system provides full head office support and a nationally recognised brand in Self Defence Instruction. You will receive all of the training and support that you need to launch your self defence business and become successful.

Reece Coker, Chief Instructor says “The demand for self defence is massive, particularly among women. Parents are also concerned about knives, drugs and all kinds of other perils which opens the demand right up into the youth and schools agenda”.

The income potential is substantial, Matthew Oakley PT and Combat Academy Instructor comments “The training was fantastic but even more than this, the support that I received to launch my business was phenomenal. This was the best decision I have ever made since qualifying as a PT”!

Just running ten classes of 20 students each per week can bring in over £6,000 per month!

No previous martial arts experience required

the opportunity

As a trained instructor, you will be able to deliver self defence classes, courses and seminars with the following content: Personal Security Theory - A

detailed look at the latest personal security equipment and tactics.

Victim / Prey Behaviour - An in-depth study of the victim mentality, behaviour and body language to understand how to avoid being targeted.

Fear and Anxiety Control - The ability to control fear and anxiety in any crisis situation is essential and can be learned. We

use advanced NLP techniques and verbal reasoning skills.

Physical Techniques and Training - This is the fun part for most people! It’s time to get physical. You will learn and perfect a range of the most simple and effective techniques during the course. You will AMAZE yourself!

Body Language and Threat Assessment - Being able to read the

to use your voice. REMEMBER it’s what you say and how you say it that can make all the difference.

Our exciting military branding is a big draw and the public love donning the combats and getting involved in the military style boot-camps.

for further info - contact: Antony Baker

body language of a potential aggressor is essential, as is controlling your own to influence the outcome.

antony@combat-academy.co.uk

Voice Commands - You will learn how

www.combat-academy.co.uk

0843 289 1632

% 0 2 o t p

u e av

S

Get your sports pass to over 30 different sports‌ FREE

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The No.1 Sports & Active Holiday Resort In The World Club La Santa is the perfect location for you to combine sports and fitness with a family holiday.

PRICES FROM

ÂŁ154.00

PER PERSON **

www.clublasanta.co.uk

Club La Santa is protected by the ATOL arrangements when you book your holiday or travel, that includes flights and accommodation. Our ATOL number is 2711. Where you book a non-air inclusive holiday, and we act as the principal, your money is financially protected by our ABTA bonding arrangements. Our tour operating ABTA number is V1479. ** Price based on 2 adults & 2 children sharing a one bedroom apartment on various dates in June & September 2014.

LOOKING FOR AN ACTIVE HOLIDAY? Club La Santa in Lanzarote is a holiday paradise for active people. With more than thirty sports and exercise facilities provided to choose from, we offer the perfect setting for an active sports holiday in the sun.

50m swimming pools, a new air conditioned sports hall, new outdoor dance and fitness areas and a new bike centre, amongst many other new and upgraded facilities. There is a daily programme of activities in place, and these vary from morning running

“YOU DON’T HAVE TO BE GOOD AT SPORTS, YOUJUST HAVE TO WANT TO JOIN IN”

At Club La Santa everything revolves around sport, exercise and the many activities on offer - but it’s you who decides where, when and how. You do not need to be good at sports or in great shape, you just have to want to join in. Club La Santa guarantees great experiences on the bike, on the dance floor, in the hall or wherever you choose to enjoy the best active sports holiday.

events to group cycle rides, from swimming instruction to organised mini triathlons, and from fitness classes to beach volleyball tournaments. There is so much to do, you’ll wonder how you will ever fit everything in!

From April 2014, the new extension at Club La Santa is open, with the addition of ninety-six new upmarket Suites, two new

For Personal Training instructors specifically, Club La Santa can offer you a number of options:

• Visit for your own holiday, whether to relax of do some training yourself.

• Take a client who needs a period of focused and structured training away from the daily distractions of life back home.

• Get a group together and have a week away in the sun, joining in the daily classes on offer, or creating some of your own activities. Many groups do this already and make this a highlight of their year.

Club La Santa offers discounts for groups of a certain size, who travel, with extra special promotions at specific times of the year, like June and September. You can also pre-book many of the facilities for groups in advance, so you can plan your schedule for your week, maximising your time there and enjoyment.

For more information, please visit www.clublasanta.co.uk

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PTW is a brand new directory and social media marketing tool for Personal Trainers. The platform gives YOU greater access to potential clients at an UNBELIEVABLE price!

Take advantage of this fantastic offer today. Sign up and create your profile to be listed on the directory. Check out some of these major benefits: • Profile Wall • Full Bio • Upload Workout Videos • Upload Workout Photos

THE PREMIER MARKETING PLATFORM FOR PERSONAL TRAINERS HAS ARRIVED! PTW LAUNCHES AN EXCITING NEW OFFICIAL PARTNERSHIP WITH PT MAGAZINE. SIGN UP AND ENTER COUPON CODE ‘PTM1’ AT THE CHECKOUT TO SAVE £20 OFF YOUR ANNUAL SUBSCRIPTION

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£9.99

• Blog • Client Reviews • Client Enquiries Sent Straight To Your Email • Link Your Profile To Your Website and Social Media Accounts • Share Link

OFFICIALLY ENDORSED BY BRAND AMBASSADOR JOE CALZAGHE /PersonalTrainerWorldwideUK

@PTworldwideuk

/PersonalTrainerWorldwide

EVENTS// Nightrider Nightrider™ London on 7th to 8th June is an exciting 100km moonlit cycle ride past London’s iconic landmarks.

While the capital sleeps, over £2 million will be raised in 1 night for hundreds of good causes. Set off from either Crystal Palace (south London) or Alexandra Palace (north London) and follow the 100km circular route and cycle at your own pace. You will cycle past over fifty sights of London including Tower Bridge, through Canary Wharf, around the buzzing Piccadilly Circus, see the London Eye lit and new for 2014 the Olympic Park. Registration is open for a place via one of our partner charities or purchase your own place in this event. www.nightrider.org.uk/Sign_Up.htm

Fitness Festival

RockSolidRace RockSolidRace is a full on cocktail of mud, sweat and obstacle racing teamwork that will push your mettle to the max. With 5, 10 & 15k events in Exeter and Milton Keynes, hot showers and live music at every event, this is a high quality, action packed day out with your clients. www.rocksolidrace.com

Walk or run the 4-in-1!

The Cheltenham Challenge is a multi-terrain fundraising event with stunning views, an exciting course with hills, varying ground, stiles, gates, streams and more and four distance options to choose from. Open to all ages and abilities, participants can enter a 5k, 10k, half marathon or full marathon distance or attempt the Ultimate Challenge; all four distances back to back! Based at Cheltenham Racecourse and taking place on Sunday 22 June, this is a fantastic event for the serious and experienced athlete and the developing athlete alike.

Registration is open, visit www.cheltenhamchallenge.org.uk Any monies raised for the charity of your choice is 100% theirs, we only ask for the entry fee.

Back for a second year, Fitness Festival is a celebration of group fitness. It’s about having fun, staying healthy and keeping fit and the instructors chosen to present embody these values.

The festival will take place on Saturday 5th July and will see some top international presenters performing including Zumba, Spinning, Booiaka, Armageddon, Les Mills GRIT, Body attack, Body Combat, Body Pump and Bootcamp to name a few! Also on show will be the latest technology, techniques and trends from the fitness industry and a dedicated Fitness Retail Village offering clothing, equipment, accessories and supplements from the leading fitness brands. www.fitnessfestivaluk.com

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Baxters Loch Ness Marathon & Festival of Running 28 SEPTEMBER 2014

With its striking scenery along the shores of Loch Ness, varied routes, rousing support, exceptional organisation and carnival atmosphere, this race has something for everyone.

With over 9100 runners expected in 2014, why not make a Highland weekend of it and come with family or friends? And if marathons are not your thing why not enter one of the other races? With the Baxters River Ness 10K, 10K Corporate Challenge, 5K Fun Run and Wee Nessie, there’s a race for all running abilities and ages. www.lochnessmarathon.com

The CHSW Rainbow Run The Children’s Hospice South West Rainbow Run is returning to Bristol for a second year. The event which is taking place on 21 June 2014 on the city’s Clifton Downs looks set to be even bigger and better this year. Last year’s event, which took place on 19 May, was a sell out success which attracted 1,000 participants and raised £55k for the charity. This year’s event has an increased capacity meaning even more people can join the colour explosion!

The Rainbow Run is a 5k sponsored fun run where participants run with friends, family and colleagues through different coloured paint stations along the course and get covered in bright powder paint.

Participants can walk or run – it doesn’t matter as long as they have fun!

Entry is just £12 for adults and £7 for children (aged 11-15). To take part in the UK’s most colourful fun run visit www.chsw.org.uk/rainbowrun or call 01275 866600

Great Wall of China Trek Join this six day trek following the contours of the beautiful hills and mountains in remote areas north of Beijing. Experience rural China first-hand by spending a night in a village house.

RemembeR to

This amazing challenge offers the opportunity to see one of the true wonders of the world as we trek along old sections of the Great Wall. Amongst the beautiful hills and mountains in the remote areas north of Beijing, this challenge offers fabulous scenery and a fascinating insight into a rich culture and history.

To take part in this challenge you pay a registration fee of £299 and raise a minimum sponsorship of £3100. The team will provide all travel, accommodation and an experience you will never forget. www.alzheimers.org.uk

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Great Wall of China Trek 18 – 27 October 2014

Do something unforgettable this year.

Trek the Great Wall of China and transform the lives of people living with dementia.

Alzheimer’s Society operates in England, Wales and Northern Ireland.

Registered charity no. 296645

alzheimers.org.uk/trekking 0870 417 0192

Open Water Swimming Festival The Henley Mile event has been confirmed for July 13 and is not to be missed by any open water swimming enthusiast, from beginner to competitive athlete.

The Henley Mile, from the creators of the Henley Classic, takes place over the beautiful and historic Henley Royal Regatta boomed course at the Temple Island Meadows. This year, the route has been reversed to take place in a straight line, downstream, creating the perfect conditions for those hoping to post a new personal best. If a mile sounds a little ambitious, a Henley Half is also on offer, again taking place over a straight course, downstream.

The H2Open Suits versus Skins challenge seeks to determine, once and for all, the performance impact of wetsuits compared to more traditional swim attire and the Temple Island Sprints are set to become a spectator favourite with swimmers competing over 100m to become the Usain Bolt of the water.

All this open water fun is not just for adults. Young swimmers aged 8 to 14 years are also being encouraged to get involved. The Henley Mile or the Henley Half can be competed as a family or youngsters can go solo in either the Henley Quarter or the Henley Splash (200m).

To find out more about the event and to register, visit www.henleyswim.com/mile-swim/

The Donnington Dash The Donington Dash is Back. Come an join us for the 3rd Donington Dash on Sunday 27th July 2014 at the Castle Donington Village Hall, Moira Dale, Castle Donington.

This is a cross country race of 5km hosted by the Castle Donington Community First Responders.

The race will start at 11am from the back of Castle Donington Village Hall. All runners will receive a goodie bag, water and free hot drink if they hand in their run numbers. £10 entry.

Would you like to have a stand inside the village hall to promote your business? Hurry places are filling fast.

Set up is from 9:30. The event will finish about 1pm.

For more information visit us at: www.doningtondash.wordpress.com

Royal Parks Half Marathon Take part in the Royal Parks Foundation Half Marathon on Sunday 12th October. Run through four of London’s Royal Parks in all their Autumnal glory while raising funds to help Alzheimer’s Society lead the fight against dementia. All runners will be provided with a free running top, top fundraising tips and you will be supported all the way up to event day, where the team will be there to give you a big cheer! You can sign up on the website now or by calling 0845 306 0898. www.alzheimers.org.uk/site/scripts/documents_info. php?documentID=691

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the pavement. A sports bra can reduce breast bounce by as much as 78%, which is twice as much as a normal bra.

6) Protein bar: I’m focusing on getting my speed up this year, meaning more intense and short bursts. I’m building more muscle to my running and to maximise this growth I’ve increased protein in my diet, so I keep a protein bar or shake close by to have within an hour of training.

ROBBIE’S SIX ESSENTIAL TRAIL RUNNING KIT ITEMS 1) Inov-8 X-Talon 190 trail shoes: lightweight racing shoes with great underfoot protection. An elite, minimalist shoe with well-placed studs that avoid clogging so deliver good grip for muddy trails. Plus the new ones are bright orange and real pretty.

ESSENTIAL RUNNING KIT If you’re a keen runner there’s a vast array of kit out there. A bewildering choice of trainers, running clothes, nutrition, hydration, gadgets, accessories… So we caught up with two fitness experts and asked them: what are your six really essential items of running kit?

1) TomTom GPS sport watch: I use the MultiSport as I often cycle or run between clients.

Most important for my own training is the heart rate monitor. You can’t slack off if your heart rate is saying you can work harder. It’s also great to see if you’ve been over-training and need a rest.

We talked to Robbie Britton, who in four years went from running his first marathon to competing for GB in the World Ultra Marathon Championships and is now ranked #17 in the world as well as being the UK’s Ultra Runner of the Year. He says that apart from the painful, addictive, ridiculous sport he’s in, he’s a pretty normal bloke really….

3) Adidas Boost: These claim to have the

And we talked to Rebecca Cox, who swapped a career in advertising to become a Reps Level 3 personal trainer. She has run 12 marathons, including that amazing feat of endurance the Marathon des Sables, 156 miles across the Sahara. When she’s not out running or training, Rebecca can be found drinking red wine and eating cakes.

REBECCA’S

SIX ESSENTIAL CITY RUNNING KIT ITEMS

2) SPF BB cream: Even in the winter I’m conscious that I’m outside all day, getting hit with those rays… and I’m not getting any younger. I put factor 50 on my face before I leave the house… one with a little colour is always welcome. highest energy return – that’s the bouncy bit. I don’t favour a particular trainer but I’ve found these have more bounce than other running shoes. It feels like endless energy. OK, maybe not endless, but it helps me maintain speedwork for longer.

4) iPod: I need music. I know a lot of runners shun music. I’m not one of them. Music gives me something to set my pace, something to lose myself in, something to distract me when it gets painful.

5) Shock absorber RUN sports bra: given the miles I cover I need to reduce the bounce/ stretch or I’ll end up picking my boobs off

2) Sunnies: optimistic for the UK maybe, but I have a pair of Julbo Dust sunnies and they me look faster! They’re an instant snug fit with a wide field of vision and good venting.

Plus they’re shock-absorbent. You need to care for your eyes on a long day hitting the trails.

“HANDHELD BOTTLES ARE THE WAY FORWARD FOR ULTRAS.” 3) Water bottle: handheld bottles are the way forward for ultras. The Inov-8 Race Ultra I’ve got is a lightweight and stripped-back hand strap that latches onto any bottle I need it to. It also has space for food, gels or other small items. Tidy.

4) Rag: a versatile bit of kit that can keep your head and neck warm in the cold, keep your face clear of sweat in the heat and great for soaking in water to keep your body temperature down as well. Bright and colourful so it’s easy for your Mum to spot you running past in a crowd.

5) Food: lots of it. Be it flapjacks, gels, Fruit Gums, Shot Bloks or whatever’s on offer down the shops. No olive oil though, that’s silly. Post Run food is key for recovery, and keeping a gluten & dairy free diet means I have a Trek protein flapjack or Ilumi food pouch at the ready.

6) GPS watch: I use the TomTom Runner to keep a log of what I get up to each week, check I’m hitting the right pace and to set my interval sessions. The intervals option buzzes on your wrist like a coach with a whistle on the side of the track, but doesn’t complain if it’s raining!

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TORAH TRIES IT…

STANDING DESK REVIEW I decided to try out a standing desk from iwantastandingdesk. com, as I noticed my back started aching from being hunched over at my desk all day. I had met the founder of the company, Nick White at The Running Show and we’d arranged to have it delivered so I could try it out. Over the next couple of weeks I was really excited because I had heard about so many health benefits to having a standing desk.

When it arrived it was really easy to set up.

We just screwed the desktop into the base and it was good to go. I’d ordered a “Big Jack” desk, which had a wind-up lever to adjust the height. At first I only spent about five hours using it, and my calves were burning by the end of the day. However there were some really good points. What I noticed most was that I didn’t feel tired all day, until I sat down after work.

Over the next few days, I slowly got used to standing up for the duration of the day. The only downside was that I had a pain behind my knee, and after a couple of days, I realised that it wasn’t just a case of adjusting to standing up. I had been using the desk barefooted, but I started wearing trainers to work, and the problem subsided immediately.

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I noticed that my shoulders felt a lot better and my posture had really improved. I had been told that my arms should be at ninetydegree angles, and I should contract my core muscles at all times, when using the standing desk. Having this in my mind really helped me to correct myself if I started leaning on the desk or shifting my balance.

The main down side to using the desk was when I had something creative I had to do, which took a lot of concentration, it was quite difficult to try to stay focused whilst thinking about my core and posture the entire time.

Towards the end of the trial period, I began to take more frequent breaks. I was really glad to have the benefits from using the standing desk but I found around three hours at a time was what I felt most comfortable with.

By the end of the experiment, I had noticed some real benefits. I had a lot more energy, I felt better and my legs and stomach would feel like they’d had a workout by the end of the day, which is never a bad thing. I think we all know that sitting for eight hours a day, and then even more in the evening, is not what we’re designed for so I definitely think that a standing desk is a wise investment.

It’s also great for your posture and it helps you to feel more animated when you’re on the phone or interacting with people.

However I didn’t find that standing for the entire day was necessary, and constantly pulling your stomach in does take its toll on you when you’re trying to maintain the same stance for an extended period. I think

the happy medium is to have a standing desk, but to take frequent breaks too.

Now that I’m back to sitting down at my old desk, I’ve noticed my old slouchy ways creeping back in. I’ve had so many different chairs but I’ve never had one that corrected my posture like standing did so I definitely do advocate standing up. It was really handy to be able to adjust the desk so easily, so that I could take sitting breaks when I wanted, but I’d recommend buying a leaning stool for a more long-term solution. iwantastanding desk.com now has a PT referral scheme, so that personal trainers get a cash reward if they refer a customer who then buys a standing desk. The PT gets a £25.00 referral fee and the client gets a complimentary desk-top i/tablet holder.

To find out more, please contact sales@iwantastandingdesk.com or visit www.iwantastandingdesk.com

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AN INTERVIEW WITH OUR

“MAN UP” COMPETITION

WINNER

This month, we caught up with our competition winner, Rebecca Ollington, to find out how she got on when she won a luxury fitness holiday to Senegal, with the Fitness Travel Company.

HOW DID YOU FEEL WHEN YOU FOUND OUT YOU’D WON OUR “MAN UP” COMPETITION? I couldn’t believe it at first, to be honest I was looking for the catch, I hadn’t looked into the holiday at all really when I took part in the competition, but the pictures online looked amazing. I was definitely a bit nervous, it was so last minute and though I do exercise I’m not a personal trainer, but I was also so excited too I’d never been to Africa before.

TELL US A BIT ABOUT WHAT YOU DID ON A DAY-TO-DAY BASIS ON YOUR HOLIDAY We always started the day with a ginger and honey juice (Senegal is worth a visit for the honey alone!) and then a workout before breakfast, either padwork, circuits or kettlebells. Then it varied depending on where we were headed, so one day we kayaked to one of the nearby islands and did dune runs and swam in the sea, then after lunch and an hour or so by the pool we would go for a run and do some TRX suspension training, then in the evening a drum lesson before dinner.

WHAT WAS THE MOST MEMORABLE DAY FOR YOU? Easy - Walking with lions! I was under the impression that walking with lion cubs would mean small baby lions – these guys were nearly 2 years old and huge. Walking with them and stroking these beautiful creatures is something that will always stay with me – a real once in a lifetime thing.

WHAT WERE THE HIGHLIGHTS OF THE HOLIDAY, FOR YOU? Where we stayed was so unspoilt, the view from my room over the pontoon surrounded by mangroves, so many birds, amazing food – fresh fish everyday made it an amazing place to be, the excursion to the private beach was a highlight - I hope I get the opportunity to do something like that again, there was no one there except our small group, the sea and so many stars.

WOULD YOU RECOMMEND THE FITNESS TRAVEL COMPANY TO OTHERS? Yes our trainer Gus had so much knowledge about biomechanics and strengthening your body, I learnt more that week than I probably have in the last 3 years and as I said within a week I was so much stronger and it’s completely changed the types of exercises I do back in England, I can see how much of the stuff I did before wasn’t doing anything to strengthen my muscles or change my body shape. I did activities that I would never have thought to take part in in England like circuit training, finding out how much more I can push my body has given more confidence to work harder here so it’s really changed my whole attitude! www.fitnesstravelcompany.com

WHAT KIND OF ACTIVITIES DID YOU DO ON YOUR STAY? There were so many!! Kayaking, boxing, circuits, cycling, jogging, TRX training, kettlebell workouts, dune running, local dancing lesson, walking with lions, private beach excursion, boat tours around the islands, drum lesson.

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h it w w ie v r te in te u in m 0 1 C I R T S I F R I M I VLAD

Personal Trainer

TELL US A BIT ABOUT YOURSELF AND WHY YOU DECIDED TO BECOME A PERSONAL TRAINER. I was really active as a kid, always running around, climbing trees and getting into trouble, typical boy stuff. Then at 16 I was introduced to Shotokan Karate and I suddenly found an outlet for all my energy. It turns out that I was pretty good at karate and by 18 years old I had been recruited by my National Team and spent the next 13 years being paid to compete professionally all around the world. I began running my own juniors club and this is really where my career in teaching fitness began. It was really nice to be able to help these kids gain some focus and self-respect the way that my coach helped me when I was younger. With my life experience and competitive background, it was really just a natural progression for me to become a personal trainer.

WHAT DO YOU THINK IS DIFFERENT ABOUT YOUR TRAINING STYLE COMPARED TO OTHER PTS? I do have a personal style of training but it is really hard to label as it is definitely not just one style. I use a lot of things from my past experience and am known for designing my own movements to adjust to my client’s ability and goals rather than just following the book.

I also tend to favour more practical movements. I am sure that my clients

would say that I am very focused and professional during a session, but I think the thing that really sets me apart from other trainers is my knowledge and experience. In our area of work, knowledge is most definitely power and the more I learn the more I can help my clients reach their goals and this, in turn, earns me my reputation and recommendations.

WHAT KIND OF CHALLENGES HAVE YOU FACED SINCE WORKING FOR EVERYONE ACTIVE AT WATFORD WOODSIDE? As a PT, you never know what challenges you might face when you get up for work that morning. To be honest, that is what I love about the job.

I have one client at the moment who is 85 years old. When he came to me, he was really weak, his balance was poor, he even had trouble sitting and standing and on top of all this he has heart problems, vertigo and a list of medication as long as my arm. I wasn’t exactly sure how much I could do but I thought it’s better that I spend some time with him and try to help him to get stronger than to leave him on his own and run the risk that he might lose motivation and give up being physical altogether. When we started, he could really only manage about fifteen minutes but he was determined and as we met every week and made it through one session after another, step-by-step he gained strength and stamina which

allowed us to do more and for longer.

Now my brilliant 85 years young client can train with me for a full hour, his balance and mobility has improved, he no longer totters about like a little old man but walks firm and tall like John Wayne and can even hold his own body weight on the dip bars, he would literally come to use the gym every day if I didn’t “Ban” him once a week and insist that he take a rest day.

WHAT DO YOU FEEL IS THE BIGGEST PROBLEM THAT PTS FACE? The biggest problem that PTs face is figuring out how to run a business.

Being a passionate, knowledgeable and amazing personal trainer should be enough to run a successful personal training business but unfortunately it doesn’t work that way. I love training people and showing them what it takes to transform their bodies and their lives, but I am really not fond of looking after the other side of the business. When it comes to marketing, building and growing my business I am always putting it off but it is an essential part of our job and the sooner you get on top of these things, the quicker you can get back in the gym and back to doing what you love. I use that thought as my motivation.

Fistric has worked as a kick-boxing and Karate instructor, taught > Vladimir stage fighting at the University of Drama and performing arts in Belgrade and

>

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Fitness that’s ‘Strictly’ FUN!

“Is FitSteps® on your timetable?

No? It should be!”

FitSteps® is the new fitness phenomenon sweeping the country, with Instructor Training Dates across the UK. “I fell in love with Fitsteps® as soon as I heard about it and launched my classes in Jan 2014. Since then it’s just been a whirlwind, I’ve had the biggest class numbers ever (launching to 50 ladies on one evening in January!) picked up so many new clients and they all absolutely love Fitsteps®!

I’m just about to launch my 3rd Fitsteps® class as the reception has been fantastic!”

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