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Hello, and welcome to the February issue of

PUBLISHER Myles Davies EDITOR Jessica Rowley

So the Christmas holidays are over, New Year’s resolutions have been made (and in my case already broken!), and no doubt


mailbox has been moved and comes back in the form of a



PUBLISHERS: Magic Fountain Media Ltd, 17 Bruff Road, Ipswich, Suffolk, IP2 8GT PRINTED BY: The Magazine Printing Company 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.

Jessica Rowley

WIN The Human Trainer RRP £149.99 p.10

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 T/A PT Magazine. Printed in the UK by The Magazine Printing Company using only paper from FSC/PEFC suppliers





THE LEADING PROVIDER IN WALES Level 3 Certificate in Exercise Referral - £595.00 Level 3 Certificate in Ante/Post Natal Exercise - £375.00 Health Related Exercise for Children - £325.00 Stability Ball CPD - £150.00 Circuits CPD - £150.00 Cardio Combat CPD - £150.00 Insurance - £39.50 Check our website for dates and CPD courses

Call now on

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To chat to our experienced staff who are all current instructors with a wealth of industry experience

FITNESS WALES | 1b Clarke Street, Ely Bridge, Cardiff, CF5 5AL | 029 2057 5155 |






POWER TRAINING With Kristoph Thompson


FORWARD IN 2013 Training Trends with Allan Collins



17 18



ESSENTIAL RESISTANCE WORKOUT Something for a cold morning


BEST ON TEST Suspension Gyms


PRODUCT PROFILE A closer look at the Human Trainer


I WANT TO TEACH THE WORLD TO ROW 30 (PART TWO) Baz takes a look at implimenting group sessions, with 3 examples for you to play around with THE RUNNERS NEED (THEY NEED YOU) Injury prevention with Jason Reynolds


EAT FIT 3 great recipes for you to try out this month


BOOK REVIEWS A look at some great titles on the market


Ex-International GB rower who now runs ‘Point2 Fitness’, a nononsense, supportive personal training company in London.

Greg Sellar

He has presented in over 40 countries globally in his capacity as a Nike, BOSU, Physical Company master trainer.

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.

Jason Reynolds

An experienced PT who spent several years working at a top London orthopaedic hospital outpatient department, before moving to Ten Pilates in London.

Simon Burden

FOOD ADDICTIONS - FACT OR FICTION? 36 A look at the classification of food, are your clients thinking the right way? 39

REP'S 42 REP's take a look back at the fitness industry in 2012 in their first PT Magazine column

SOCIAL MEDIA Think content marketing with Simon Burden

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.

Richard Callender

NEW KIT FOR 2013 28 A selection of new pieces of equipment and some old classics that you need to consider


Kristoph Thompson

Baz Moffat

MACHINE SHOWCASE With Concept2 and Nautilus Fitness

STRESSED? RELAX! Stress and relaxation with Fitness Wales


Is Strategy Director at SizeDigital with 10 years experience of managing Online and Social Media projects.

Mollie Millington

Londonbased personal trainer who offers in-person and virtual training support. Twitter (@PTMollie), or

Kelly Du Buisson


Elite personal trainer and Creator of The City Workout online. She trains profile models and TV presenters as well as being a published fitness writer.


Allan Collins

THE POWER OF HOW 47 Knowledge is one thing, but implementation is key FOCUS TRAINING New 4 week personal trainer course


10 MIN INTERVIEW With Chris Yearly


Allan Collins is the Director of Education at Jordan Fitness, and has worked within the fitness industry for 15 years as a personal trainer, strength and conditioning coach and biosignature practitioner.

Lewis Bailey

Lewis is a weight loss & conditioning expert, he has some of the finest personal training qualifications in the world to date, and has studied under two of the worlds’ leading exercise educators in Phil Mansfield and Paul Chek.



Industry Focus Welcome to the industry focus page, if you have something that you want to announce then get in touch. Just email We look forward to hearing from you.

B-FIT BURSTS ONTO THE BODYPOWER SCENE The UK’s biggest fitness weekend is set to join the BodyPower Expo in May 2013. B-FIT is the perfect addition to BodyPower, the UK’s largest sport, fitness and nutrition expo. A weekend that will showcase the UK’s fitness scene as it is today and for the future; delivering a fantastic, energy fuelled experience for a 40,000 strong crowd. B-FIT will offer a variety of workshops and seminars within the realms of functional training. The aim is to educate all visitors on the benefits of functional training on achieving a full range of motion, and will include conditioning, balance, strength and endurance training. Whether you are looking to keep fit, get accredited or simply try something new, B-FIT has something for you. Be the first to know about timetables and schedules by registering your interest in B-FIT at or call 01926 485423.

PHYSICAL COMPANY SIGNS NEW BOSU EXCLUSIVE DISTRIBUTOR DEAL BOSU manufacturer and worldwide exclusive distributor Hedstrom Fitness has reappointed Physical Company as exclusive UK distributors. Physical Company remain the only distributor in the UK, Ireland and Channel Islands region for all commercial BOSU Balance Training Products. For more information about BOSU Balance Trainer plans for 2013 contact David@

PT Follow

MITONICS: PERSONALISED SPORTS DRINKS A new range of post-workout sports nutrition drinks that applies the principles used by professional sports nutritionists to create a personalised sports drink. Simply enter your weight, training goal and your body fat percentage and the MiTONICS machine will dispense exactly the right ingredients in precisely the right quantities to help you reach your goals.



IMPROVING BUSINESS BY CREATING CHAOS To mark the launch of Creating Chaos courses running in London, you can be part of the very first Chaos London Fitness Convention. As well as cutting-edge practical workshops, seminars and industry leading presenters, you’ll walk away with 4 REPs points. Date: Sun 24th March, Venue: Hilton London Euston Hotel More Information: www.

@_ActionPR @CraigtoolePT @BFitExpo @Versaclimber @yurbuds @ForceFitness @GladiatorFitUK @bigfish_PR @JamesBrooksPT @CheshireFitness @JonLipseyMF @MultipowerUK @JustJhoom @Cybex @Precor @PhillWright79 @stedavies @TheOnlyWayIs_UP @escapefitness @NordicWalking




Join REPs today and maximise your career prospects! What is REPs? The Register of Exercise Professionals (REPs) is the independent exercise instructors throughout the UK.

“REPs is the stamp of approval exercise professional can do what they say they can do.” Dame Kelly Holmes

Established for over 10 years, REPs exists to provide a system of regulation for Instructors and Trainers, protecting the public and bringing credibility to the sector. Many employers expect their Instructors and Trainers to be REPs Registered, providing assurance that their team has the correct

Join REPs and gain access to: Discounts on products and services Access to activepassport™ Opportunities for Continual Professional Development (CPD) A range of services to support your career and business!

Register today at

Telephone: 020 7 632 2022 Email: @REPsUK

Industry Focus HAVE YOU GOT THE FIT FACTOR? BodyPower Expo launches Fit Factor; ‘the biggest fitness model competition on the planet’ Fit Factor is a new and unique fitness model competition run by BodyPower. A expert judging panel will give live feedback to the competitors throughout the competition. For 1st, 2nd and 3rd place there will be one male and one female winner. 1st Prize: An all-expenses paid trip to Las Vegas and a place on the prestigious Olympia stage. The two winners will also get a shoot with the world’s number one fitness model, Greg Plitt, to be shot at BodyPower after the competition. 2nd Prize: A weekend away at a boutique hotel of your choice, for two people. 3rd Prize: Two tickets for SportExpo Festival at Manchester’s Event City on 19th-20th October including a 2 night stay at a local hotel. The cost to compete is £100, deadline for entries is 3rd May 2013 and all successful applicants will be notified on or before this date. For your chance to compete in Fit Factor at BodyPower visit www.bodypowerexpo or email

NEW GRAVITY PROGRAMMING APPLIES HIIT PRINCIPLES TO GROUP EXERCISE High Intensity Interval Training is making a big impact on how people think about the health benefits of exercise. With studies revealing increased stamina, VO2 max, Resting Metabolic Rate, reduced body fat, as well as lower risk of health problems such as diabetes and heart disease, GRAVITY has developed this class to deliver HIIT in a group exercise, small group or Personal Training environment.  


BECOME A CERTFIED COACH Join FKPro at Bisham Abbey National Sports Centre on Sunday 17th March for an FKPro Level 2 Suspended Bodyweight Training Course, carrying 10 REPs points and 10 LTA CPD points. Run by Alex Wolf, Head of Strength & Conditioning for GB Rowing. Don’t miss the opportunity to learn from the Head S&C Coach at one of our most successful Olympic Teams! Book your place at:

New it may be, but Ultimate Performance is already causing quite a stir with its range of sports accessories and sports medicine developed by a team of people with years of experience in these fields. The extensive line up includes packs, bottles, belts, music carriers, reflective gear, tapes, supports, sprays and cold/hot therapies. As a special introductory offer, Ultimate Performance is offering PT subscribers the chance to try out £100 worth of products for just £25 including postage (see advert on page 32 for further details). Have a good look at the range on




GIVEAWAY We have moved the PT Magazine reader giveaways to our website. Please visit and follow the link, for regular chances to win. /PTMagazine Like our page on Facebook for exclusive competitions and regular updates @PTMagazine follow us on twitter for exclusive competitions and regular updates


The Human Trainer is a hugely versatile dual strap suspension trainer, with a karabiner system to adjust strap length (no fiddly cam buckles!) and we’ve got two to give away! Two lucky winners will receive the Essential Kit, complete with two main straps, two door anchors, two handles, two foot cradles, user manual and the Human TrainerTM Circuit 7 DVD, which features three full body circuits, two stretching circuits and a bonus abs and core foot cradle workout. The prize retails at £149.99 from To be in with a chance to win, simply email human@ptmagazine. with your name and address. Competition closing date: 22/03/2013.



We’re setting the pace.

Join ukactive and stay ahead. Benefits include: 50% discount on places at ukactive events, including the Flame conference, The Summit, trade show and convention trips and our seminar series 40 free webinars per year - keep updated on key developments in the sector; login Thursdays at 2pm CPD points available from ukactive seminars and conferences Discounts on products and services provided by ukactive supplier members

ukactive is the not-for-profit body which provides services and facilitates partnerships for a broad range of organisations, all of which support the vision of more people, more active, more often to improve the health of the nation. ukactive’s membership, which stands at over 3,000 members, includes personal trainers and small fitness consultancies, as well as operators of fitness facilities of all sizes, local authority leisure centres, leisure trusts, outdoor fitness providers, ports providers, education and training providers, lifestyle companies, equipment suppliers and charities. Together as a membership body, we are achieving more and creating a positive impact for the sector and consumers alike. To discover the benefits of being a ukactive member and how we can deliver a competitive advantage for your business contact the team to find out about our latest membership package for individual members.

Call us on 020 7420 8560 or email or visit

ukactive logo: Display our individual member logo on your digital and printed communications to let consumers and businesses know that you are helping to get the nation active Free access to specialist resources for your business: Marketing Donut, Start-up Donut and IT Donut Support and advice: We are on hand to advise and support our members on a wide number of issues such as health and safety, funding and training.


Partnering with Bio-Synergy has fuelled me and my clients through our High Intensity Training workouts, allowing us to push for peak performance while building an Ultimate Body and developing my successful business.



Avaliable online and at all leading retailers +




his is a great way to develop sportspecific fitness or spice up sessions with intermediate/advanced clients. Power training exercises lend themselves to functional fitness and High Intensity Interval sessions, and they’re also perfect for training outside the gym. Power training in the gym tends to involve the Olympic lifts; the clean and press, and the snatch. These are quite technical exercises so it’s worth getting some specialist advice on how to instruct them. Try the UKSCA or BWLA, or enrol on a kettlebell instructor course.

There are a multitude of different exercises to choose from here so go with those that will benefit your client’s sport best or that involve the transfer of force from the lower to upper body to recruit the maximum amount of muscle. Power training exercises should be performed at the start of a session, after the warm-up. Performing exercises towards the end of the session means the client won’t be able to complete training

By Kristoph Thompson

at a high intensity and increases the risk of injury. You want your client to be able to complete each rep with 100% effort and with the correct technique so keep the sets short and the rest periods long. Building one or more of these forms into a clients programme, either as a standalone session or part of their existing routine, will result in improvements in a matter of weeks while also complementing the other forms of training you are using.

Olympic lifts can be performed with various pieces of kit including barbells, dumbbells and kettlebells – so you shouldn’t be limited by the equipment at hand. Bear in mind that not every client will be able to master the technique in one session so weigh up the benefits against the time you’ll have to spend working on their technique. Other modes of training, such as plyometrics, are just as beneficial. Plyometrics has long been associated with athletes trying to increase power and speed but this form of training can be performed with most clients, regardless of their fitness level. Start by coaching correct jumping and landing mechanics, paying attention to joint alignment and the proper dissipation of force.

Plyo boxes - £279.99 A set of boxes gives you the flexibility to include a range of different exercises with clients of all abilities. This set of four contains boxes at 30.5cm, 45cm, 60cm and 76cm.

Higher intensity or more complex exercises can be used to challenge advanced clients but you might need to add a little additional weight once these can be performed with ease. In this instance a weighted vest is recommended as it keeps the weight close to the centre of gravity and won’t interfere with jumping mechanics. Plyometrics require the client to apply force to the ground but some surfaces will absorb this force and reduce the effectiveness of the exercise. For this reason solid ground is favourable over softer ground such as sand. Be aware that very hard surfaces, such as concrete, may aggravate the joints. Since you can’t throw dumbbells around the gym, med balls are a great alternative and work equally well in the park or studio.

Weighted vest – from £63.50 Add resistance to your plyometric drills, or any form of training where the client is working against gravity with a weighted vest

Med balls – from £10.50 A set of medicine balls in a range of weights will allow you to easily include power training into your client’s workouts.

All products available from




What s Hot In

Training Allan Collins, Director of Education at Jordan Fitness, takes us through his predictions for the Hot Training Trends of 2013.


HIIT, which stands for High Intensity Interval (or Intermittent) Training, involves structured periods of exercising at a high intensity with rest periods is becoming more and more popular as people look to undertake the most efficient forms of exercise to lose body fat. Many clubs are bringing in 30 or 45 minute classes in this form with equipment like sandbags, Kettlebells and rope training. This type of format will produce lots of lactic acid, but is really efficient for improving fitness and changing your body composition.


Unusual Training Unusual or unconventional training methods will continue to expand the



repertoire of potential ways of exercising in today’s gyms and health clubs. Gone are the days of just your standard cardio, freeweights, resistance machine and stretching/core area. Now many clubs have


specific functional and combat training areas, and the different types of effective equipment continues to grow. Becoming more standard now for the modern gym are Kettlebells, suspension systems, sandbags, and space to use plyometrics boxes or for sprints. Ropes for ‘wave

training’, functional training rigs / frames with monkey bars and wings for climbing, and sleds for dragging or pushing, are all becoming more and popular with both trainers and the club members as efficient and enjoyable ways of exercising.


Crossfit style training continues to grow with the fitness industry as well as the demand for training and education on the constituents of these sessions. These include advanced Kettlebell exercises, Olympic weightlifting, MMA fitness, extreme bodyweight training, suspension training and use of the functional training rigs, as well as some modified strongman training such as farmers walks, rope

Jordan Fitness Designed by Us. Inspired by You... Functional fitness specialists of free weight equipment and training across the globe. training and prowler work. A number of years ago we were only running a few Olympic Weightlifting courses for personal trainers, now the demand is increasing every year as trainers want to learn how to correctly execute and coach the snatch and clean and jerk to their clients.


Small Group Training (SGT) or Small Group Functional Training (SFGT) will really expand in 2013 as trainers look to diversify their one-on-one PT business and offer clients the ability to have more effective oversight of their training, but now with 3-4 others as part of a small group. Not only is this good for the trainer, it also allows many others to tap into the expertise of these

PTs, but at a reduced rate of maybe £8-12 per session rather than the traditional £30-40 for PT. It also gives the benefit of motivation and integration that comes with larger group training, but is commonly done on the gym floor rather than in a studio and usually with functional training equipment. Allan has been published in various magazines, has written over 90 courses and delivers education in the UK and abroad. He is the author of 3 books – the Complete Guide to Kettlebell Training (see page 35), the Complete Guide to Functional Training and the Complete Guide to Exercise Physiology.

Jordan Fitness specialise in the design, manufacture and supply of commercial quality free weights, flooring and studio equipment to trade and retail clients across the UK, Europe and USA. Jordan Fitness is also an approved supplier for the LifeLine USA and Alpha Strong brands. Established in 1991, Jordan Fitness also provide design and layout advice as part of their award winning services. For more details:, t: +44 (0)1945 880257 e:



& organised l bags for an ac tive i fe

Organised performance Fitness bags

Innovative British Design

The Goddess II “All In One” Gym & Travel Bag With a full size Shoe compartment, Washbag, Laundry bag & footwear bag included, the Goddess II has all you need for a trip to the Gym or a short break. Sportsister Magazine says 5 stars for the Goddess II

The ‘Fleetfoot II’ Feminine & comfortable light weight running bag shaped to fit your curves. Carries phone, gels, keys, MP3, water bottle & even a jacket. .

ight, Run LSafe! Run

Also available in Pink/Reflective E:

Tel: 01793-791020

Includes: Shoe bag, Laundry bag & Wash bag


unday the 5th of May 2013 will see the 3rd IBRD in the UK. 2011 The Barefoot Runners Society launched the first ever International Barefoot Running Day. The idea was that at 11am in your time zone, wherever in the world you are, there would be a barefoot run going off. Back in 2011 there was no United Kingdom Chapter of The Barefoot Runners Society, so more fool me I contacted them. “Can I start a UK Chapter?” I said. “Yes” They said. “Brilliant, what do I need to do now?” I said. “We are launching IBRD this year and your first job as United Kingdom Chapter President will be to organise the UK leg of IBRD. It will be on the first Sunday in May 2011. Good luck”. They said. “S**t!” I said. Only 4 months notice to organise a never before done event, in a location to be decided and to be attended by an unknown number of runners. How the hell am I going to do this? Thank god for social media. A quick survey revealed that the most popular location for barefoot runners was Brighton and south of London. After a couple of reconnaissance trips to Brighton (thinly disguised as days out), my wife and I decided on Stanmer Park in Brighton. After meeting with the City and Parish Council, The Parks Authority and The Events Team, I got the all clear to hold the first event. Now I just needed to get insurance, provide first aid, do a risk assessment and book the pavilion for changing. So near yet so far.

International Barefoot Running Day 2013

Eventually it all came together and at 11am on the first Sunday in May 2011 the first ever IBRD –UK was under way. A 5Km cross-country event, all off road, traffic free and multi terrain with hills. What more could they want. There was a total of 40 runners and the winner was around the 18-minute mark. What more could I want. We had done it. In 4 months we had organised, set up, advertised and hosted the first ever IBRD, and it was truly amazing. If you fancy getting involved in this year’s IBRD event, the next one is on 5th of May, Stanmer Park, Brighton, East Sussex, BN19PY. To enter, or for more information, visit



CONCEPT2 INDOOR ROWING MACHINE The Concept2 Indoor Rower is the world’s number one rowing machine; it delivers accurate, comparable and repeatable data. It’s suitable for anyone of any age or level of fitness and is used by rowers the world over for testing and training. It can be found in almost every health club and gym in the UK. WWW.CONCEPT2.CO.UK TEL: 0115 9455522 THE RRP FOR A MODEL E IS £1315.00

CONCEPT2 WATTBIKE Endorsed and used by British Cycling, Wattbike brings scientifically-accurate fitness data, the feel of riding a real bike and a unique pedal technique analysis to Personal Trainers for the very first time. It’s versatility is key to its popularity, whether it be used for cardiovascular workouts, functional training or specialist 1-2-1 sessions for cyclists and triathletes. WWW.WATTBIKE.COM RRP: £2,250

MACHINE SHOWCASE This month we take a look at machines from Concept 2 and Nautilus Fitness.

CONCEPT2 SKIERG The Concept2 SkiErg allows the user to replicate the crosscountry skiing double-poling action whilst indoors and all year round. In addition, a wide range of other exercises are possible to develop all round core fitness. *Based on air resistance, the SkiErg delivers accurate, comparable and repeatable performance data. It’s suitable for gym or home use and for people of all ages and levels of fitness. SkiErgs can be linked together for racing live, or over the internet. WWW.CONCEPT2.CO.UK TEL: 0115 9455522 THE RRP FOR A FREE STANDING SKIERG IS £980.00



NAUTILUS EVO® : OPTIMAL STRENGTH CURVE TECHNOLOGY You have to feel it to believe it. Nautilus EVO® equipment adapts itself to the way the body moves-instead of forcing users to adapt to the machine. The patented, four-bar linkage system directs the movement through its entire range for better, quicker results. Durability is a given. Industrial-grade components, 2» x 4» steel frames, and superior construction go into every machine we build. Our equipment even meets GSA qualification standards. While the Nautilus EVO® line offers a powerful workout, the equipment is intuitive enough for novices to use. WWW.AMAZONLEISURE.CO.UK £POA

NAUTILUS EVO® ABDOMINAL Nautilus Nitro EVO features our patent pending 5 lb. Increment weight stack, which is perfect for slight strength gains and ideal for newcomers, women and the elderly. This true abdominal-crunch machine keeps the upper and lower body stable to fully target the muscles. Features include: - Updated Sleek, Partially Enclosed Weight Shields with a 5.5” Opening - Marine Grade, Contoured Upholstery for Comfort & Durability - Updated Exercise Placards for Ease of Use - Integrated Parts Schematic Simplifies Service - Proprietary Pin Design Limits Pilferage & Misuse Liability - Enlarged Bottle Holder & Towel Knob for Convenience - Multiple Color Options are Available for the Frame and Upholstery WWW.AMAZONLEISURE.CO.UK £POA

NAUTILUS ONE®: DIAL “ONE®” FOR UNPRECEDENTED RESULTS Introducing the Nautilus ONE® line, the next generation of singlestation strength. Nautilus ONE® equipment combines a revolutionary new weight stack technology with the most intuitive and user-friendly selection method ever created: a dial. Ergo Grip technology provides complete and independent arm movement enabling a natural, user-defined path of motion. The result is a line of equipment that finally brings single-station training into the 21st century. WWW.AMAZONLEISURE.CO.UK £POA






Female Fitness Accessories


Thanks to Mollie Millington London based personal trainer who offers in-person and virtual training support. Twitter (@PTMollie), or

ouldn’t it be nice if we all had Mary Poppins’ magic carpet bag? Anything we needed could instantly be pulled out of a bag that was small enough carry around. As a personal trainer, you may be on the go constantly- seeing clients on different sides of town at all hours of the day. You might teach a class first thing in the morning at a gym and then meet a potential client immediately afterward in a nearby park. You need to be organized and have everything you need on hand because there is no time to rush back home or make a quick stop at the shop.

Men probably find it a little easier to transition between sessions because they don’t need to worry about styling their hair, wearing makeup, and making sure their sport bra is packed. Here we list some essential top ten fitness accessories every female trainer should have on hand to make the day go a little easier.

(1) Nuun Hydration

(6) Batiste Dry Shampoo

(2) Formula 40 All Dry Windbreaker

(7) Goddess II rrp £20 – 24 (Pack of 4) Low-calorie and portable for on-the-go hydration before, during or after your workouts. £85 Breathable, superlightweight, and shower proof. Keep on hand ‘just in case’ it rains.

(3) Denman mini-keyring brush £2.04 Brighten up your appearance between clients and before big meetings with a handy brush that goes everywhere you do.

(4) FleetFeet II £29.99 The bag doesn’t bounce, fits perfectly on a woman’s hips and is big enough for keys, phone, MP3 player, and Oyster card. Perfection comes in small packages.

What would you say are the top 10 gym essentials you could not live without? Let us know by emailing

Available: Boots £4.99 (400ml) Don’t have time/access to a shower? It is no problem with Batiste dry shampoo. Rub into roots and hair feels clean and fresh while you are on the go. £74.95 If perfection came in a gym bag, the Goddess II is it. Meticulously designed, it offered deep zippers for easy access, compartments for wet, dry, bath, shoes, change, travel documentsyou name it.  The best bit? A handy checklist on the lid you can customize to make sure you are good to go.

(8) Garmin Forerunner 110

Available from all running specialists RRP £139/159 with HRM Becca (From Snickers to has a newfound love of running and would be ‘lost’ without her Garmin GPS and heart rate monitor.

(9) Gymboss timer 14.99 (Euro) Gen Levrant ( can’t live without her GymBoss timer for classes, sprint drills, and training her clients.

(5) Determined Bra £40 Christine (blogger behind Diary of a Dashing can’t have a proper gym session without a sports bra. What woman can? This one reminds you of how strong you are.

(10) Skinny seamless headband www. £8 Most girls don’t care if they are cute after a workout but they do need to be able to see during it.




Great for men or women looking to strengthen all major muscles, develop the core and burn body fat, do 5 sets of 8 reps for each exercise. This can also be done as a circuit.


5 minutes jogging, squats and star jumps

Sumo Deadlift - Hamstrings, glutes, core and lower back. x8 Start with a wide leg stance, knees soft holding barbell with wide grip (one hand supine, one hand prone). Keeping back straight and core tight slowly lower bar down the front of the legs lifting hips to ceiling. Keep knees slightly bent. Slowly lift up without rolling the spine. Burpee 30’s

Front squat- Quads, glutes, calves, hamstrings and core x8 Hold barbell across front of shoulders with arms crossed. Keep back straight and sit low towards floor (hips to knees) pushing weight into heels and keeping knees behind toes. Drive up through heels to standing. Burpee 30’s

Kettlebell snatch- hamstrings, calves, core, lower back, traps and triceps x8 Hold kettlebell in one hand with side of bell facing forwards and knees bent in a wide squat. Drive up through heels to standing snatching kettlebell up and over the head. Lower under control to floor bending knees. Repeat on both sides.Burpee 30’s

Pull Up- Targets lats and biceps and core. Great for creating v shaped back and shrinking the waist. x 8 Hold a close hand supine grip and engaging the core pull body up lifting chin to bar height. Slowly lower body back without fully touching floor. Keep tension through arms and shoulders at all times to avoid stressing the shoulders. Burpee 30’s



Clean and Press- Hamstrings, calves, lower back, traps, deltoids, core x8

8 reps x 5 sets for each.

Stand with legs wider than hips and bar on floor. Squat to grip bar (either supine or prone grip although prone is more popular) and drive up to standing flipping bar to shoulders. Bend knees and drive up to shoulder press engaging core and supporting back. Burpee 30’s

shoulders, triceps and quads

Stretch Hamstrings, full spine stretch, Warm down and stretch Roll down, seated Hamstrings, full spine stretch, cat stretch, lying quads, shoulders, triceps, and chest

Workout provided by Kelly Du Buisson Owner of Aptitude Fitness PersonalTraining and creator of The City Workout

Best on test


The Human Trainer is a dual strap suspension system that encourages biomechanically correct movement and allows virtually unlimited fitness options for training the entire body. The D-ring and Karabiner system makes changing resistance quicker than fiddly cam buckles. It leads the way in terms of attachments, with Ab Straps, Olympic Rings and Rotational Pulley available to add a huge range of exercises not possible with other suspension systems. The versatility anchors enable simple and safe use of The Human Trainer nearly anywhere, indoors or out. £149.99 INC VAT FROM WWW.PHYSICALCOMPANY.CO.UK -You can win the whole kit FREE with this issue (see competitions pg10)

War Machine® Rotational Bodyweight Training System

Eight years of development in the pursuit of a higher level of training for the military, elite athletes and trainers, the 180 War Machine is now available to the public. The discovery and implementation of rotational movement that the War Machine creates is a true breakthrough in bodyweight training and provides the user with versatility never seen before in the fitness industry. WWW.BODYKORESTORE.COM $249.99 (£158.65)

FKPRO Suspension Bodyweight Training FKPro is a two strap suspended bodyweight training system designed to simultaneously strengthen key muscle groups throughout your body. The system is fully expandable with a growing range of accessories enabling an even broader range of exercise programs. The training kit packs down smaller than a football yet can be adjusted within seconds. It can be used almost anywhere. The FKPro system has been developed with world leading physiotherapists, coaches and athletes to provide training programs suitable for beginners through to elite performers. PRICE: £149.99 AVAILABLE: WWW.FKPRO.CO.UK

Milo Kit – Suspension Trainer:

The Milo Kit is a two strap suspension system allowing it to be fixed from one to two fixed points. This allows a large amount of movements not easily available outside of the gym. With the Milo Kit, you can really challenge your clients with pushing, pulling, balance, endurance holds and much more. Includes instructional DVD, Travel bag & backpack, Resistance level marker, Two door anchors, Two adjustable straps, Two handles with foam grips and double foot supports, All strapping is industrial strength, tough and durable, Webbing for long life with stainless steel carabinas. AVAILABLE AT WWW.PTGEAR.CO.UK £141.60

Jungle Gym XT Built for punishing commercial use, this is very different from traditional suspension bodyweight trainers on the market today. Most notably, it features a ‘split design’, which allows users to quickly and easily adjust the forces on the body by changing the width of the system. From “V-shaped” suspension (found on traditional suspension trainers), to neutral suspension (found in Olympic rings) and now wide-angle suspension, the Jungle Gym XT offers new features and versatility. RRP £98.35 (INCL VAT). FOR MORE DETAILS VISIT WWW. JORDANFITNESS.CO.UK , CALL +44 (0)1945 880257 OR ALTERNATIVELY CONTACT OUR SALES TEAM SALES@JORDANFITNESS.CO.UK

TRX Suspension Trainer WINNER An incredibly versatile, portable, resistance training system consisting of nylon webbed straps, handles and anchors which can be attached to virtually any secure anchor point. With over 300 different exercises for the upper and lower body can be performed, users can build power, strength, balance, flexibility and mobility at the intensity they choose. The TRX combines the practical convenience of a “Gym in a Bag”; small enough to be packed into the size of a shoebox and weighing less than 2lbs allowing for easy storage.STOCKIST: WWW. TRXTRAINING.COM/UK RRP: £160





uspension Trainers have quickly become a staple of many gyms and personal training sessions. For the PT the advantages are obvious – a piece of kit that be thrown in the boot of a car or fits easily into a rucksack but gives any user a huge variety of exercises. All you need is a solid anchor point and a bit of space. Unstable and functional exercises mean suspension trainers are highly effective, and by allowing such easy progression or regression of movements with bodyweight as resistance, it’s no wonder they have seen such a rapid growth in popularity.

The Human Trainer

Alternating Biceps Curl



Bent Knee Double Tuck

Targets Lower Rectus Abdominus and Obliques, Upper Rectus Abdominus and Psoas. Adjust the main straps so feet are just off the ground, with upper arms supporting the body in the Ab Straps and hands gripping the overhead handles (if using without ab straps this exercise can be performed in the bottom of a pull up position, but upper body strength may limit reps). With knees touching, lift knees up to waist height and lower back down under control. Keep the core and shoulders strong to avoid any swinging motion.

Workouts with suspension trainers are really only limited by your imagination and knowledge as an instructor. They are widely used to reduce resistance of bodyweight exercises for those with limited mobility or low fitness levels, as well as those recovering from injury. Resistance can be altered very quickly and intuitively, often merely stepping or leaning forward or backward to perform a movement at the appropriate difficulty. As clients progress simply change the angles to increase resistance, and soon you’ll be introducing some more exciting and challenging moves, of which there are endless variations for even the fittest athlete.

Targets Biceps Brachii and Core Stabilisers Hold onto the handles and lean back, keeping arms and straps perpendicular to the body – the further the lean backwards the higher the resistance. With palms facing up, curl one hand towards eye level while keeping the elbow lifted and extending the other arm downward. Repeat on the other arm.

< Leg Over and Under Twist

Targets Erector Spinae, Abdominus, Transverse Abdominus, Gluteus Medius and Minimus, Adductors, external and internal Obliques. Adjust straps so the foot cradles are around six inches off the ground. Assume a high plank position with hands directly below shoulders and place one foot into the cradle, toes down. Lift the other foot off the ground before turning the torso and shoulders as you move the free leg under the body and extend out to the opposite side. Reverse the movement and repeat before swapping legs.

< Leaning Forward Front Squat Press

Targets Anterior and Medial Deltoids, Erector Spinae, Gastrocnemius, Gluteus Maximus, hamstrings, Posterior Deltiods, Quadriceps, Soleus, Transverse Abdominus and Triceps. With feet shoulder width apart, grip the handles and stand with the anchor point behind you. Lower into a squat position so the body is at a 45 degree angle, with weight on the balls of the feet and elbows bent, hands facing inwards beside the chest. Press both arms forward up and above head and lower back to starting position under control.



Functional Fitness Specialists




Functional Fitness Specialists



D fitness Functional Fitness. D esigned by us... Inspired by you

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XTRHV.- This is used in UniKurve circuit classes by UniKurve instructors for full body compund strength movements like Sumo Squat, Dead Lift, Clean and press, upright row, and also as a sled to really get the whole body working as a unit and incorporate cardiovascular fitness. ÂŁ135

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love using rowing machines as part of group training because you can get a great group dynamic going as people push themselves and cheer each other on. It’s an exercise that allows different types of people to shine and it’s very easy to make intensity tangible by prescribing the rate (r) and split at which to row. Here are 3 sessions that you can use with various types of groups.

Group Class (8-20 people) Ergo Circuits 12 – 36 minutes work

Partner PT / Small Groups

Group Session

High Intensity 16 minutes work (32 minute session)

You need half the number of rowing machines to people

Working in partners – one on the rowing machine, one doing an exercise.

Working in partners – set up the rowing machines in two lines so they are facing each other. One machine between two. To create a competitive atmosphere it’s best to sit similar abilities together.

Set up two rows of ergos, with enough space between each rowing machine for an exercise.

Ergo Pyramid 12 minutes work

Partner A – 3minutes of rowing at r22-26 Partner B – 20 squats, 20 press ups, 20 sit ups (adapt accordingly, depending on fitness levels) Partner A- 20 squats, 20 press ups, 20 sit ups Partner B - 3minutes of rowing at r22-26 Partner A – 2mins of rowing at r 22-26 Partner B – 15 squats, 15 press ups, 15 sit ups Swap Partner A - 1 min of rowing flat out Partner B –10squats, 10 press ups, 10 sit ups Swap



This session will require a good warm up – including some high intensity work. This is a tough session. If people know their split for a 2k test they should be aiming for that – if not just go all out, but remember to pace yourself over 2minutes and all 8 pieces. Partner A – rows 2minutes flat out Partner B – rest Swap Please do X8 get in contact if you have any questions baz@point2fitness.

Alternate rowing with a circuit exercise – there’s an example below, but adapt to your own style. One station per person 1minute on each – repeat 2-3 times As the rate goes up the 500m split should go down – e.g. 2.05 at r18 and 1.45 at r28 Rowing r18 Squats Rowing r20 Planks Rowing r22 Skipping Rowing r24

Step ups and reverse lunge Rowing r26 Burpees Rowing r28 Press ups





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A Runners Need.

(They need you!)


o it’s that time of year, and after the rush of New Year’s resolutions thousands of gym goers and exercise fanatics will have made the decision to start running, either for fun or in training for a race. Running itself is a fantastic cardio exercise that also increases metabolic rate during and after. But (and this is the key), running is an exercise that loads the body, in particular the hip, ankle and knee joints. This means that if our clients have a poor running technique, muscular imbalances and have little or no idea about running styles or training types, the likelihood of injury is greatly increased.

muscular imbalances, starting at hips and working distally from there. Questions to ask include: Are the hips are stable and do they trendelenberg (hip tilt) during the squat movement? Is there any anterior tilt of the pelvis (causing a back kyphosis) and can the client keep their abdominals activated? Is there any knee movement, especially adduction (knock knees)? The arch of the foot also needs to be checked for any drop.


Running biomechanics should be checked by GAIT analysis, either by a chartered physiotherapist or by a qualified trainer/ sport scientist. As personal trainers, we should look at stride length, foot position on landing and take-off, and the position of foot throughout the swing phase. We check the position of the knee (internal external rotation – lateral movement) and the stability of the hips (lateral sway), finally looking at the action/position of the upper body and arms. A static movement assessment such as a Standing Squat Test will highlight


All if these issues will affect how somebody moves and runs, so everybody’s running style will be different. For example: Tight hip flexors combined with poor glute activation and tight lower back muscles (office posture) will force a client into a shorter stride with minimal knee lift as it reduces the forces on the back. Reading a number of books on running to gain ideas for training types is a great idea and of course follow me on twitter for lots more tips and advice @jasonreynoldsPT


Despite preventative measures, there will still be times when injury is unavoidable so you then need to look at recuperation. Ultimate Performance Kinesiology tape is designed to improve the body’s natural healing process by helping to increase blood flow around the muscles. It also reduces the perception of pain and inflammation and will relax and support overused and tired muscles whilst they’re still having to work. Thanks to the wave pattern adhesive backing, it moves with the skin and muscles, allowing a full range of motion.





Kate’s Go Faster Food website ( provides practical advice on how to eat for optimal training, racing and competition, along with hundreds of delicious energy-boosting recipes, plus news and reviews in her regular blog update. Kate’s exciting new e-book, FuelSmart for Race Day, launched in September 2012 steers readers through the critical three days running up to an endurance event such as a half-marathon, marathon, triathlon or étape.


Roasted Squash Salad with Pumpkin Seeds, Chilli & Feta Cheese Good for: A healthy immune system and everyday training Brimming with energy-boosting vitamins and phytonutritents, this delicious salad will put a smile on your face and super-charge you through the day. INGREDIENTS TO SERVE 4 1 medium ‘queen’ squash 50g pumpkin seeds 100g rocket leaves or similar pepperytasting salad leaves Sea salt Freshly ground black pepper ½ tsp cumin seeds, crushed with a pestle & mortar 1 small red chill, seeds removed and very finely chopped 100g feta cheese, crumbled 2 tbsp fresh coriander leaves, roughly chopped 1 tbsp white balsamic wine vinegar 2 tbsp extra virgin olive oil or pumpkin seed oil


Oaty Apple Power Pancakes with Spiced Apple Syrup Good for: Sustained energy and boosting immunity With an excellent ratio of carbohydrate to protein, these low G.I. pancakes make a very tasty and sustaining breakfast treat.



Ethiopian-Style Sweet Potato and Peanut Soup with Chilli &Lime Good for: Sustained energy and reducing inflammation

Prep time: 10 minutes Cook time: 5 minutes

This soup is packed with goodness and can be made in less than 15 minutes from start to finish; an excellent low G.I. training lunch or supper to boost your mood and sustain your energy.



400ml semi-skimmed milk 1 tbsp sunflower oil or melted butter 2 tbsp caster sugar 2 eggs 120 g porridge oats 200g plain flour Pinch salt ½ tsp ground ginger 2 tsp baking powder 3 large bramley cooking apples, peeled, cored and diced 40 g butter 1-2 tbsp Demerara sugar 1/2 tsp cinnamon

1 tbsp coconut oil or 30g unsalted butter 1 onion, finely sliced 1 stick celery, finely chopped 2 large sweet potatoes (about 600g) peeled and cubed 1 ½ tsp berbere spice ¼ tsp ground ginger 1 small red chill, seeds removed and finely chopped 1 litre hot chicken stock 2 tbsp crunchy peanut butter Juice of ½ a lime ½ tsp salt (or to taste) Freshly ground black pepper to taste 25g unsalted peanuts, finely chopped, to serve 25g fresh coriander, roughly chopped, to serve

for full preparation guides please visit


Recipes by Kate Percy, Author of Go Faster Food

Fitness bookswed For those of you who like to relax with a good book, we take a look at a selection of reading material from the fitness industry.






The definitive practical handbook for anyone wanting a performance advantage. This fully updated and revised edition incorporates the latest cutting-edge research. Written by one of the country’s most respected sports nutritionists, it provides the latest research and information to help you succeed. RPR £16.99

Kettlebells can be used for a variety of purposes - from weight loss to strength training - by people with a range of fitness levels. This book includes information on the benefits of kettlebell training and how to use the equipment safely, and provides warm-ups, drills and training programmes for all fitness levels. From buying a kettlebell to training It’s a comprehensive guide to a popular new fitness tool. RRP £19.99


A practical guide for fitness instructors working with clients with mental health issues. It looks at the signs and symptoms, treatment plans and how to approach developing an exercise programme for a range of mental health conditions. From depression, stress, anxiety and eating disorders this book offers background information on the prevalence and various available treatment of each condition discussed. RRP £19.99

THE COMPLETE GUIDE TO INDOOR ROWING The first comprehensive book to focus on this unique form of strength-endurance training. Clearly illustrated and full of information, training plans, tips and techniques, it is suitable for serious athletes, outdoor rowers and regular gym users alike, and is a must for health professionals and coaches. RRP £19.99

This clear and well illustrated guide will help you reach the top of your game. Includes, shadow boxing, skipping, punch bag and focus-pad work - and explains how a regime can be tailored to address each individual’s fitness goals.RRP £16.99

A complete guide to how to prepare for road riding and sportive events aimed both at first timers and those more experienced. It covers diet, how to cope in all weathers, the rules and etiquette of road riding, the mind, the body, coping with injuries and breakdowns and on-the-bike nutrition. RRP £18.99


Perfect for the fitness enthusiast or fitness professional who wants to lightly improve their knowledge and heavily improve the range of exercises they can use in their training. Tried and tested exercises are accompanied by clear photos and illustrations presented in a modern and logical way. RRP £14.99


A Book for every runner: those taking part in charity events; people hoping to improve their health or reduce their waistline; and those who simply want to get round the course in one piece. Written for anyone planning to run - or jog or walk - a 5km or 10km race. RRP £12.99



Food Addiction fact or fiction?

By Alan Jackson. Director of Discovery Learning.


or some time now I have been reviewing the evidence with respect to food addiction. I have read countless journal articles and reviewed many publications on the matter. I have considered these alongside the experiences that I have encountered over the 15 years that I have worked as a weight management practitioner. In conclusion, I have reached the opinion that food addictions are in fact a myth. Please allow me to explain.

most notably rats and mice, although there has been some work in primates. There are also numerous human studies that have looked at feeding reward circuitry and the corresponding neuro-chemicals and reward signals in the brain such as dopamine, opiates and serotonin, which are released in response to the consumption of certain nutrients.


Having worked with many overweight and obese clients, I have become accustomed to their regular outpourings of guilt and remorse over bouts of overeating, comfort eating and bingeing; with clients consuming as many as 5,000kcals in one sitting. Understandably these episodes are highly distressing and have an enormous detrimental impact upon the self esteem and confidence of the individual. Why then do they continue to subject themselves to such torment? Much of the research into food addictions has been carried out using animal models,




The rodent models clearly show that when fed high fat high sugar ‘junk diets’, the animals quickly ‘switch off’ eating their normal chow diet (seeds and cereals). Electrocuting the dish that holds the junk food fails to deter the animals, even though there is an abundance of chow available. Rats weaned on junk food will stop eating when it is withdrawn, refusing to eat the chow, up until the point they

are malnourished. Once the junk food is removed, the animals show classic signs of withdrawal, with increased head shaking, forepaw tremor and aggression. The work in adults shows that as obesity increases, the hedonic effect of high fat high sugar combinations decreases (in other words as you get fatter the pleasure from junk foods reduces – and so you have to eat more to get the same effect). Some research has shown an inverse relationship between BMI and dopamine receptors, upholding the theory that continuing to over-consume high fat high sugar combinations significantly dampens the brains feeding reward circuitry, and this can only lead to one thing – you always need more! One technique that I use to assist clients to recognise the negative effect of eating such products is the: ‘So what is food’ trial. To my gathered audience I set out two tables, one containing eggs, apples, carrots, lamb, nuts, cauliflower etc, and the other bearing chocolate, cake, ice cream, biscuits, sweets,

cola, etc. I ask the group to go stand by the table of food. To a person (and I have done this many times) they stand by the fresh produce. I ask why they are stood at this table, and what makes this food? Their responses confirm that: “It has grown; it is from the land and it’s natural”. The plants grew from the earth, converting the energy of the sun and holding it within their structures, the sheep ate the plants, and we ate the plants or the sheep, releasing the energy of the sun; the power behind all life on earth. So what then, is that over there I ask, pointing to the shiny packets with their beckoning images? “They are treats”, they say, ways of rewarding ourselves or making us feel better, or giving us a boost when we are low. This sounds to me suspiciously like other substances and stimulants that we use to raise our mood or alter our state, such as alcohol, tobacco, caffeine and narcotics. The question then is: Are the products on the table food? Invariably the answer from my clients is a resounding no; and they are right. Other than the calories, these high fat, high sugar, highly processed, highly palatable edible stimulants don’t nourish us at all. They don’t provide the constituents of life that real food does, in fact they poison us. They are not acutely toxic, but they are chronically toxic, serving to act deleteriously on the metabolic



systems of the body over years, expanding the waistline, furring the arteries, and infiltrating the organs with ectopic fat

that the adipocytes (the fat cells) can no longer cope with. I believe that eventually a lifetime of over consumption of these substances will inevitably lead to chronic disease and premature death. Whilst I don’t suppose I will ever get ethical approval to test my hypothesis, I suspect that 20 Curlywurlys a day would kill you quicker than 20 Benson and Hedges a day would! My point is this. These products are addictive, partly because our brain reward circuitry that has protected us (and all other animals) from famine and obesity for millions of years is not designed for things that contain fats and sugars together; natural foods don’t. Furthermore it is the sheer quantity of fat and sugar in these products (chocolate typically 53% sugar 33% fat) compared to natural foods that either have low or moderate combinations (grapes 15% sugar, negligible fat,).

The point of this is that fats and sugars have distinctly differing effects on the brains reward neurochemicals. When they all ‘fire’ together, it becomes overwhelming for the consumer, inducing a loss of control and a compulsion to continue – until the box is empty. The individual is once again left suffering from the terrible feelings of worthlessness remorse and guilt and blaming themselves for their gluttony and lack of will power. I return to my original point. There is no such thing as food addiction; but of course, these things are not food.

@PT_Courses /Discovery Learning







There are a few places in the world like Champneys Tring – a converted English Stately Home where we offer high level treatments to our guests to include kriotherapy. Working as part of the Fitness Team you will be responsible for the supervision of the kryotherapy treatment area. You should be therapy techniques, equivalent to NVQ3, and have previous experience of kriotherapy. The hours are 40 per week to include weekends. Accommodation is available.

“I tried them and immediately loved them. I use the laces at all my events including the Olympics!!! Simply the best product. A lot of companies have tried to make a lace like this.

Available in assorted colours RRP£8.99

To apply please forward your C.V to the HR Department, Champneys Tring, Wiggington, Herts, HP23 6HY or email

A growing number of world class athletes and triathletes, including Olympic Gold and Silver Medallists, have been switching to Xtenex elastic laces to achieve extra comfort and support while running. Once Xtenex laces are installed, there is no need to untie or retie the laces again.


Stressed? Relax! S

tress is the common cold of the 21st century and something most of us complain about frequently in one way or another – I’m a bit stressed, I can’t take much more stress, this stress is not good for me… What is stress? Although we often talk about stress or being stressed, we do not often stop and think about what ‘stress’ actually is. Perhaps a good definition is this:

What happens when we are stressed? Our response to stress goes back to our ancient heritage when encountering a stressor meant ‘fight or flight’. The body releases chemicals and fats to help us react, our eyes take in more light, the heart and lungs work faster and blood is diverted to muscles to prepare for action. We act and all these reactions come together to run away or stand and fight the stressor. Our body then efficiently returns everything back to normal and we relax.


Stress is a demand placed on our physical or mental systems How we cope with this demand, however, determines our perception of ‘stress’. For example if the demand is something we feel capable of dealing with we don’t think of it as stress, just something we do in our everyday life. However if we feel out of our depth or that we cannot cope with a demand it can be perceived negatively as ‘stress’. For example, getting up and dressed in the morning is a demand but perceived as part of life. However if we oversleep and have to rush, the same tasks become ‘stressful’. Doing our daily crossword is a challenge for our brain that we enjoy, even if we don’t manage it, but if we have to sit a test, we may become anxious and ‘stressed’.

So, stress can be positive as well as negative as without some form of stress we probably wouldn’t bother getting out of bed!


Unfortunately, this is not a practical way to react when your boss tells you off for being late or someone cuts in front of you in the queue for the bank so the effects of stress build up inside our body or mind causing muscle tension, heart disease, anxiety, lowered immune system, headaches, insomnia – and the list goes on! What can we do? In a word, move. Any form of movement uses the body’s stress reaction in a positive way and disperses any negative effects. Something vigorous or moderate like running, resistance training, an aerobics class or something more chilled such as Pilates of yoga will all help.

Time out As well as doing something active each day to get rid of any of the effects of ‘stress’, it is important to include a period of relaxation to help quieten the mind and give it a bit of a time out. Gone are the days when this meant lying down and not thinking – although this is still a very good thing to do! There are many ways to include relaxation in your day. Meditation, walking and observing nature, relaxation tapes, muscular relaxation, sitting quietly in a calm space, mindfulness, tai chi or breathing exercises are all good ways to relax and there is bound to be something that will appeal to you and which you feel comfortable doing. How long? Setting aside five minutes a day to relax is a start although most people find they want to do more as they get used to it and feel the benefits. Explore different methods and find one that works for you – just as you do with exercise. Take time to get used to it – it may not work straightaway but if you persevere it will become an important and valuable part of your day in the same way eating is. In the same way that exercise boosts heart protection, relaxation boosts stress protection so get some today! Thanks to Fitness Wales, for more information please visit:



Introducing UKactive U

kactive is a not-for-profit body that works with  organisations across the entire active lifestyle sector:  from large gym chains, to suppliers, to independent providers, local authorities and , of course, personal trainers. ukactive recently rebranded (we were formerly known as the Fitness Industry Association) in order to better encapsulate our varied member base. We received endorsement from the highest level of Government, with the Prime Minister David Cameron saying: “I am delighted to support ukactive as it launches its plans to help embed physical activity into the DNA of our communities by getting more people, more active, more often.”

expecting a bespoke experience which addresses their wider health concerns or goals seems to be a natural progression ukactive offers a broad partner network to personal trainers looking to be more involved in the sector and to gather insight on key issues such as music licensing, health and safety or the public health agenda. Through us they can receive discounts to ukactive educational conferences and seminars, access a free webinar series which offers CPD points, as well as being kept up to date with all sector related news through our daily media monitoring service and weekly policy briefing and much more.


We’ll work with anyone that has an interest in getting the UK active. Personal trainers are an important part of our endeavour to secure lasting change in the health of the nation through embedding an active lifestyle. PTs are often the first port of call for anyone hoping to improve their lifestyle. Personal training remains one of the top trends in the fitness world year on year; in the most recent ACSM trend forecast, the demand for highly qualified fitness professionals claimed the top spot for the sixth consecutive year.

We are working to support this part of the sector as it evolves. Consumers are no longer just concerned with the aesthetic; they also want to feel good and preserve their health. These changes have gone hand in hand with PTs who work in these facilities increasing their level of qualification and experience to cover niche areas of advice and training The broadening of personal training services to meet the needs of consumers who are increasingly




At the moment ukactive is currently delivering a project which sees personal trainers recast as counsellors not delivering exercise but coaching sedentary members of the public on how to live a healthier

lifestyle. Pilot testing shows this approach could be more effective at delivering longterm behaviour change than the traditional PT model. ukactive considers personal trainers an important  part of it membership. We work closely with REP’s and other training providers, as well as developing various quality assurance policies designed to protect both personal trainers and consumers. By maintaining relationships with current partners and building new ones, ukactive will continue to try it’s hardest to secure a good deal for PT’s as they work to get the nation more active.  If you would like to find out more about joining ukactive, visit or contact the team on info@ukactive.



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Train to be a Bollywood Dance-Fitness Instructor

“I can highly recommend the Just Jhoom! training course - not only is it extremely professional and of a very high quality, it is great fun too and the “aftercare” service is second to none... It really has been quite life changing for me and I would advise any fitness professional to do it!” - Just Jhoom! Instructor Nathalie, Basingstoke

t Comprehensive training with unrivalled support t The FIRST and ONLY accredited Bollywood dance-fitness course t Enhance your ETM/dance classes with new and exciting choreography t Fantastic training and marketing resources t Inspirational, energetic and invigorating! For more info email: call: 01483 271059

Jean Ann Marnoch REGISTRAR, REPS Hello,

This is my first column for PT Magazine – it’s great to have an outlet for REPs to speak to fitness professionals about what’s happening in the industry. As part of SkillsActive, the Government Licensed Sector Skills Council for the Active Leisure and Learning Industry, The Register of Exercise Professionals regulates the industry, ensuring that exercise professionals meet the minimum National Occupational Standards for the knowledge, competencies and skills needed to perform their specific roles. We have nearly 30,000 exercise professionals in the UK on the Register to date, all of whom are available for the general public to view online. Looking back, the sporting summer did wonders for the industry in 2012. We have seen an 18.5% increase in people taking up employment as personal trainers (from 11,713 in 2011, to 13,882 ending 2012)*, and it’s clear that the successes of Mo Farah, Jessica Ennis, David Weir and others have helped spearhead a rise in the popularity of staying fit, which is great for all those involved in our sector. However, whilst this increased interest is brilliant news, our statistics reveal that



35% of fitness instructors in the UK are still not REPs registered and thus their qualifications are unknown. This equates to 14,000 instructors in an industry of 43,000. In response, we’ve been ruthless in our quest to raise public awareness of un-regulated instructors over the past year, which has resulted in a clear increase in clients checking their trainers before hiring them. Thus, we would urge any instructor to become REPs registered so as not to get caught out and ultimately lose business. We were delighted in October when the Coalition Government backed the recommendation by the House of Lords (in their report “Sport and exercise science and medicine: building on the Olympic legacy to improve the nation’s health”), that exercise professionals who deliver exercise referral should belong to the Register of Exercise Professionals. This acknowledgement proves that the Government is committed to ensuring the UK’s workforce is adequately skilled and we’re pleased that REPs will continue to have a major role to play in ensuring the fitness industry is professionalised. This response reasserts the original raison d›etre for establishing REPs in 2002, which was to create, through a grant provided by

the Department of Health, a Register of suitably qualified exercise professionals in whom Government, the public and medical practitioners can have confidence. It will be vital for the Government to continue to work with REPs to ensure progression, so this is very much high on our agenda this year. We’ve recently had a very positive meeting with senior civil servants at the Department of Health and will continue to brief them on the huge progress that has already been made in professionalising the fitness industry and the steps which now need to be taken to ensure this recommendation comes into force. We’ll keep you updated with how we progress over the next few months! Until then, all the best,

Jean The Register of Exercise Professionals (


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Creating a

Winning Strategy for your PT business


ver the years I helped over 200 PT’s grow their own PT business earning an average of £45,000 per year per trainer. When I first met these trainers whether they were newly qualified or established trainers that wanted more, they all had the same thing to say.

with delivering over 200 sessions a week from our private studios through a winning strategy, so I want to share with you a quick way to do this.


First I would hear “I think it’s very unrealistic to earn over £50,000 per year as a personal trainer”. The second thing I would hear is “I don’t know how much money I want to earn, just enough to pay the bills?” or “I have never thought about setting a target to aim towards as I don’t know what is realistic”. And finally, “I don’t have any kind of strategy or plan to achieve what I want”. This is the reason why so many trainers are failing in our industry. If there are no goals, targets or plans then failure is only around the corner.

So do you have a plan or strategy? I have personally written over 20 workbooks for trainers on this subject along




Firstly have your goal in mind on how much you want to earn and this should not be to just pay the bills. How much money do you need to pay the bills, pay for a great lifestyle and have money left in your pocket to do what you wish? Once you have this figure you can now start to think about setting a target of how many sessions you need to do to achieve this figure.

Ok, so that is the easy bit done! Now for the hard bit... “How do I get the clients I need to meet this target?” Let’s get started on creating a simple but effective winning strategy. The diagram below is a basic overview on a number of

areas that are effective for recruiting clients for a mobile or studio based Personal Trainer. Strategies for health club trainers work differently and can be found in the next edition of PT Magazine.

Look at networking events in your local area and start attending them, depending on which one you choose and how effectively you network by building relationships you can expect to attract at least one client per month through this channel. You should ideally attend the event once a week for approx 2 hours.

Your Database You must now start to create your own database through the people you meet, this can be built through all social media channels such as LinkedIn, Facebook & Twitter and through any person who you speak to about your business (every person you meet). Once you have grown your database start emailing tips and newsletters so everyone can see what is happening within your businesses and to

see how credible you are through the tips you give out each week. This also provides a platform to build relationships with those people. Then occasionally send out offers and promotions for training with you. Once you have grown your database to approximately 1000 people then you can expect to recruit an average of 1 client per month.

Look at networking events in your local area and start attending them, depending on which one you choose and how effectively you network by building relationships you can expect to attract at least one client per month through this channel. You should ideally attend the event once a week for approx 2 hours.

Your Database You must now start to create your own database through the people you meet, this can be built through all social media channels such as LinkedIn, Facebook & Twitter and through any person who

you speak to about your business (every person you meet). Once you have grown your database start emailing tips and newsletters so everyone can see what is happening within your businesses and to see how credible you are through the tips you give out each week. This also provides a platform to build relationships with those people. Then occasionally send out offers and promotions for training with you.



Once you have grown your database to approximately 1000 people then you can expect to recruit an average of 1 client per month.

Presentations & Seminars As a fitness professional you have so much information to give to people to help them out with living a healthy lifestyle so why not present what you know to businesses

or community groups? This displays great credibility and allows you an opportunity to recruit clients from the people in the room if you have delivered a good seminar. If you deliver 1 presentation/seminar per month you can expect to recruit 2 clients per month. Once you have this strategy in place and working you can see how much potential you can gain. Between 4-6 clients a month for very little income spent is a fantastic achievement and one that only involves some of your time and hard work. You do not need to spend money on advertising; websites or leaflet’s to earn a good living. You just need to work hard. So have a goal, devise a plan & strategy and take action to make it happen! If you would like more help on developing your Personal Training business contact me directly on lewis@ or call the office on 0151 668 0250.






ontent marketing is a process that covers the creation, sharing and publishing of content across a range of platforms on the internet. A consistent quality, quantity and strategy of content will enable you to engage with your target audience and to drive them to interact with your website and your business. Here are our 5 tips on creating and delivering content to ensure your Personal Training business grows:  

1. Create and Curate

Also be clever about content you use, if you write a guide to a particular topic you could charge a micropayment for the full guide and use a chapter to give away for free in exchange for an email address and use snippets as tweets or blog posts.

2. Have a Content Creation Plan



Use quiet times, such as half term and holiday times to build a bank of blog articles that you can then publish on a regular basis,


Engaging with prospects through content marketing doesn’t have to be as labour intensive as you may think. Your strategy should consist of content you create yourself, but also of 3rd party content that you can reference, link to and comment on.

As Personal Trainers we often only have small chunks of time between sessions and inspiration can often be hard to find. Be strategic about your content creation,

rather than spontaneous. Put time in your diary on a daily, weekly and monthly basis to write chunks of content, whether these are long articles, tweets or the sharing of photos.


Use tools such as Google Alerts and Google Reader to provide insights into what content is being read and published in and around the fitness industry. Also, review your Google Analytics on a regular basis to determine what content is proving popular.

3. Research Keywords One of the objectives of writing content for your website is for it to improve your Google ranking. To achieve this it’s important to optimize your articles for Google Search Engines. Use the keyword tool within Google to research keywords

that are being searched for around your topic and also to analyse the competition for these keywords. Once you have identified keywords ensure that they are used in the title, the first paragraph, throughout the article, in tags and used as links to other posts.

4. Showcase and share, don’t sell Content marketing shouldn’t be used to sell. The objective of your content should be to add value to your target audience by engaging them in conversations, providing knowledge and information and through demonstrating your businesses expertise.

5. Use multiple platforms As a small business owner you should be looking to publish content that showcases your business across a number of platforms to ensure your target audience is engaging with you. This should include your website, Twitter, YouTube, Facebook, LinkedIn, Google+ and Tumblr. Have a strategy as to what type of content you publish on each platform and look to use a combination of long text articles, short text posts, video, photography and audio to accurately convey your business. Simon Burden –


HOW Fitness success is not about what you know, it’s about how you use it and practically apply it.


nowledge is power” is a flawed way of thinking because it only tells half the story. Studying yourself into oblivion won’t make you a better instructor or trainer. It will make you a more knowledgeable one but that knowledge is only as good as ‘how’ you tell the story. It won’t lead to long-term success either, unless you’re planning on writing a book where no-one sees or speaks to you. The ‘how’ of your message delivery and the packaging of your work will determine buyin or not.

to myself in any new learning is “how can I use this information to create a better experience.” People buy experiences and my differentiator is to provide something that those with more knowledge than me cannot reproduce.


Let me clarify – I’m not saying knowledge isn’t necessary. I have done my fair share of training and learning over the last 20 years, but can admit some trainers might know more than me when it comes to fitness. I’m completely OK with that because my clients and participants couldn’t care less about how much I knew, they’re only concerned with how I can make them feel for the time that we’re together. For me, I’ve built my career in fitness in making sure I stayed with the pack when it came to accumulating knowledge. However one thing I understood from early on is that none of it is of any use if you don’t practically apply it in a way that makes anyone want to hear or benefit from it. That’s why I’ve always put the “how” on an equal footing with the “what”. I could go as far as saying it’s even more important. My first and foremost question


If I could give everyone one piece of advice in 2013, it’s to continue on your learning path – I would never suggest to stop learning – but it’s to pay closer attention to the experience you’re providing. ASK YOURSELF:

1. How dynamic are you? 2. What is your relationship and rapportbuiding like as an individual? 3. Can you honestly say you leave a positive impact on most poeple you meet and deal with? 4. What kind of a team-player are you? 5. How much time do you spend working on ‘you’ outside of your work?

6. How open are you to realistic feedback and how often do you recieve it? 7. Are you threatened by other’s success? 8. Are you where you want to be and if not, why not? The ‘how’ of what we do in fitness is overlooked. It’s not taught in basic training and it’s expected through practice that it will develop over time. To a certain extent that’s true, but longevity and success in fitness isn’t going to come through average. You need to be exceptional in some way and the ‘how’ is a quicker and more profitable path to creating something unique. Connect with Greg on Twitter (@gregsellar), Facebook (Greg Sellar) or visit his website Greg recently received the International Recognition Award from the International Fitness Showcase. He has presented in over 40 countries globally in his capacity as a Nike, BOSU, fitness fx, Fitness Industry Education, Indoor Cycling Group and Physical Company master trainer. He runs a fitness consultancy via his website WWW.GREGSELLAR.COM and can be contacted through Facebook (Greg Sellar) and Twitter (@gregsellar).









Become a qualified

Personal Trainer in 4 weeks with Focus Training


eing qualified as a Personal Trainer is the gateway to many careers in the health and fitness profession. With this fulltime intense course option, you have the opportunity to receive face-to-face learning from our highly experienced tutors and fast-track to becoming fully qualified within 4 weeks. Personal Trainers play a pivotal role in changing lives. As a mentor, your clients expect you to motivate them to achieve their fitness goals, so you will need outstanding one-to-one communication skills to keep them on track and the ability to listen carefully to understand and interpret their needs; considering the constraints of their own capabilities and lifestyle and then plan and implement a route to realise success within these boundaries.

WHY SHOULD YOU DO THIS COURSE? The Personal Trainer course is delivered to equip you to meet the wide-ranging needs of a variety of clients. Upon successful completion, you will have the skills to be able to start your own Personal Training business and effectively work with clients, helping them to meet their fitness goals.

WHAT DO YOU NEED? Students must hold a Level 2 Fitness Instructor qualification. If you do not already have this we can arrange to add it to your Personal Trainer course package Students must be aged 16 or over The CYQ Level 3 Certificate in Personal Training course is structured into three areas:


These include:

This module gives you in-depth knowledge and skills for working effectively on a oneto-one basis with clients. Upon completion of the Advanced Instructing Skills module, you will have the knowledge and skills to plan and implement long term progressive programmes to meet realistic client goals.

o Advanced anatomy and physiology


o Progressive exercise programming o Plyometric development o Functional core stability training o PNF stretching (proprioceptive neuromuscular facilitation

Many clients’ fitness goals are related to weight management. As diet and exercise go hand in hand to maintain a healthy weight, many people, often through ignorance, do not have an appropriate diet to underpin their training programme. Upon completion of the Nutritional Advisor module, you will be able to offer nutritional advice that will positively impact on your clients’ level of achievement in meeting their goals.

o Passive fitness assessments including blood pressure testing, skin fold measuring, postural analysis and exercise counselling


o Analysis of food diaries

Regular monitoring and assessment is the driving force of any fitness programme. It is essential that you, have a sound understanding of a range of lifestyle and fitness benchmarking and analysis techniques as part of the service you offer to clients. You will be given the opportunity to practise fitness assessment protocols whilst using the latest fitness assessment equipment found in most fitness facilities today, and interpret the collated data in order to set goals for a range of clients.

o Goal setting for Nutrition

Over the 4 week course you will learn a variety of skills that will help you on your path to becoming a personal trainer.

o Active fitness assessments including movement screening, VO2 Max assessments, muscular strength and endurance assessments o Client consultation

How will this be assessed? Assessments is carried out in a number of ways, including: Worksheets Anatomy & physiology multiple choice theory exam, Practical assessment Viva (formal interview), Real-life case study – planning an effective nutrition programme. If you would like to talk to one of our advisors to discuss our personal trainer training courses please call us on 0333 9000 222 or 01204 388 330 or for more information click on the links below.




h it w w ie v r te in te u in 10 m



General Manager, Everyone Ac


We caught up with Chris to have a quick chat about motivation, quality of training and keeping clients fit out of sessions.

WHY DID YOU DECIDE TO BECOME A PERSONAL TRAINER? I have always enjoyed the gym and as my knowledge improved I found more and more people asking me advice and questions. It seemed a natural thing to do!

there’s no point setting a programme chock full of exercises people hate as they simply won’t do them. We can also offer more comprehensive measurements such as body fat tests dependant on the client’s wants and needs.

WHAT NUTRITION EDUCATION HAVE YOU RECEIVED? I completed a separate nutrition section under the advanced gym qualification but really enjoyed it so have attended various seminars and courses since.

WHAT ARE THE KEY FACTORS IN A PROGRAMME? It needs to be fun, varied, challenging, enjoyable and, crucially, safe. No one wants to injure their clients in any way.

HOW DO YOU MOTIVATE PEOPLE INTO GETTING, AND STAYING FIT? The best thing you can do is take the time to find out exactly what it is people are trying to achieve and why-it’s not enough to accept ‘lose weight’ or ‘be fitter’ as a goal. What’s the motivation? Once you’ve established that it’s a lot easier to get them to where they want to be. The other thing is that no two clients are the same; some will want to be shouted at and driven whilst others require a lot more empathy. I do like the shouting bit however! WHEN A CLIENT WALKS INTO THE GYM AND SAYS THEY WANT TO START TRAINING, WHAT EVALUATIONS WOULD YOU DO TO DETERMINE THE APPROPRIATE FITNESS PROGRAMME? We discuss current activity levels, previous exercise history, any injuries or issues that may be relevant and also likes and dislikes-

HOW DO YOU FEEL ABOUT ORGANIC FOODS? The more organic the food the better; you want the best possible nutritional value with nothing added if possible. HOW DO YOU KEEP CLIENTS FIT WHEN THEY’RE NOT TRAINING? - I always look for solutions not problems. Going on holiday? Does it have a gym? If not here’s a 10 minute bodyweight circuit to do in your room. There are always options-it comes down to how much the client wants it and if they’re my client they will want to succeed! We also have an online training tool called Everyone Active Online that allows clients to download further workouts and fitness videos that they can follow at home. HOW DO YOU FIND NEW CLIENTS TO TRAIN? We have a large membership base and the best advertisement is always word of

> 50


mouth. I am fortunate enough to receive ample recommendations from my clients and get many enquiries. OTHER THAN NORMAL TRAINING/ EXERCISES, WHAT ARE SOME FUN WAYS/ CLASSES TO TAKE THAT CAN REALLY GET SOMEONE IN SHAPE? I have always found team sports to be ideal; you are part of something greater than yourself and you receive constant encouragement from your team mates. In terms of classes we have a varied timetable but as for the most effective? I’d say bootcamp and circuits. Excellent calorie burners. WHAT DO YOU FEEL IS THE BIGGEST PROBLEM PERSONAL TRAINER’S FACE? I think the influx of ‘trainers’ into the industry lacking in both qualifications and experience is an issue. I’ve seen some people advertise themselves as PT’s with no more than GCSE PE! It can really give proper PTs a bad name. That’s why we are very fortunate within Everyone Active that all PTs are fully qualified and REPS registered and that there are ample training opportunities to develop further. It’s by far the best company I’ve worked for within leisure, hence all those FLAME awards!

Chris started working with Everyone Active as a Personal Trainer where he was the top performing PT in the group. He has recently been promoted to General Manager.






Level 2 Gym Instructor Level 3 Personal Trainer

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PT Magazine Feb 2013  
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Feb 2013 issue PT Magazine - Cover: Jordan Fitness