MAY 2014 // £4
RUNNING DO YOU DARE TO GO AU-NATURAL?
MARATHON TRAINING GEARING UP FOR SUMMER MARATHONS
SOCIAL MEDIA TIPS FOR PTs FIND OUT HOW TO GET FITTER WITH TWITTER
Join REPs today and maximise your career prospects! What is REPs? The Register of Exercise Professionals (REPs) is the independent public Register that recognises qualiﬁcations and expertise of exercise instructors throughout the UK.
“REPs is the stamp of approval conﬁrming that an 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 skills to deliver safe and eﬀective practice.
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!
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Hi to all our lovely readers! Welcome to our brand new May issue, which is available online only! We’ve had a very busy month and we’re delighted to announce that our new Reviews Editor, Poppy Davidson has joined the team. Our May issue is inspired by Barefoot Running Day on 4th May (my birthday incidentally. All gifts will be warmly received at the address opposite.) In recognition, this issue is about all things running-related, so don’t forget to check out our Runner’s Power and Strength Workout with Kelly Du Buisson on page 26. Craig Libby also gives his advice on marathon training on page 52 and Mollie Millington asks if we dare to go au-natural in her feature on barefoot running (page 46).
PUBLISHER Myles Davies EDITOR Torah Dee firstname.lastname@example.org
This month, we’ve got more workouts, more nutrition and even more excellent advice from our team of experts. Check out Michael Darren’s Social Media Tips for Personal Trainers on page 18 and if you’re trying to bulk up in time for summer, Jamie Lloyd’s Seven Top Testosterone Boosting Foods (page 34) are not to be missed.
DESIGN Juliet Symes email@example.com Tom Mead firstname.lastname@example.org MULTIMEDIA DESIGN Adam Daniels email@example.com
Watch out for loads more fantastic features now that we’ve gone monthly! We hope you enjoy the issue.
ADVERTISING Adam Reynolds firstname.lastname@example.org
Stay fit, stay happy, stay healthy!
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Hello everyone, it’s great to be at PT Magazine and talk to so many fitness fans!
ACCOUNTS Joanne Higgins firstname.lastname@example.org
The weather has been getting better so more time for running in the sun (wooo). Although watch out for the injuries. Luckily we have given you the most common and how to avoid them page 23. If you fancy putting them into practice then have a look at our ‘Events’ page (44), if you are going to an event don’t forget to let us know how you got on, we love to hear about what you guys are up to and what you enjoy!
ON THE COVER:
PT MAGAZINE WORKS IN PARTNERSHIP WITH:
Barefoot Running. Read up on the barefoot trend on page 46 PUBLISHERS: Magic Fountain Media Ltd, Office 10-18, Epsilon House, Masterlord Office Village, Ipswich, Suffolk, IP3 9FJ 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. 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
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NEW PT MANTRA - SAFE AND EFFECTIVE
Kristoph Thompson stresses the importance of implementing PT the right way.
06 INDUSTRY FOCUS
We bring you the latest news from the industry.
09 CLIENT CARE
Richard Callender delivers his advice on maintaining client relationships. Make sure to read Part 2 next month!
11 SOMEONE WILL ALWAYS NEED YOUR HELP Ever thought about why you got into PT in the first place? Greg Sellar talks about careers, attitudes and the industry.
18 SOCIAL MEDIA TIPS FOR PERSONAL TRAINERS
Michael Darren demonstrates how PTs can get fitter on Twitter.
13 OBESOGENIC ENVIRONMENTS
26 RUNNERS POWER AND
14 PEOPLE BUY TRAINERS,
28 BOOT CAMP WORKOUTS 30 PREGNANCY WORKOUT
16 RUNNER’S FIT KIT
Kristoph Thompson provides a workout for women who want to exercise safely throughout pregnancy.
Tom Godwin on the rise of obesity in our society and what we can do to combat it.
Jon Goodman offers his six tips for building better relationships. A guide to your running essentials.
Kelly Du Buisson brings us another fantastic power workout.
32 MY WORKOUT WITH … CLAIRE AVES
Boxer, model and wrestler, Claire Aves shares her routine.
THE FIVE MOST COMMON RUNNING INJURIES, AND HOW TO AVOID THEM Georgina Spenceley gives her insight into common sports injuries and their causes.
34 SEVEN TOP TESTOSTERONE BOOSTING FOODS Jamie Lloyd shows us how food can increase testerone levels.
35 BEST ON TEST- RTD SPORTS DRINKS
46 DO YOU DARE TO GO AU-NATURAL? Mollie Millington on the barefoot running trend.
47 SUBSCRIBER GIVEAWAY Check out what goodies we’re giving away exclusively to our subscribers.
This month we try out a selection of ready to drink beverages for busy fitness enthusiasts.
36 EAT FIT
48 WHAT IS THE BEST
HEART RATE MONITOR I CAN BUY?
A selection of healthy, delicious recipes brought to you by Schwartz.
Carlo Pandian gives his guidance on which gadgets are best for monitoring cardio.
38 GOOD GRUB FOR A
50 CHOOSING A TRAINING
Gareth Hogg reveals the best practices for maintaining a healthy heart.
What to look for when choosing a training provider.
PROVIDER? GET THE FAQS
42 GLUTEN-FREE FOR
54 TOP TEN STRATEGIES FOR WEIGHT MANAGEMENT WITH YOUR CLIENT
Find out more about switching to a gluten free diet.
How to help your clients help themselves.
55 TORAH TRIES IT…
News about upcoming events and challenges.
Sports watch reviews.
56 WHAT THE ALL PARTY REPORT MEANS FOR EXERCISE PROFESSIONALS
How the recent All-Party Commission on Physical Activity report affects PTs.
57 SUBSCRIBER GIVEAWAY We’ve got more fab goodies to give away exclusively to our subscribers.
58 TEN THINGS TO DO TO
REDUCE OESTROGEN LEVELS AND IMPROVE CELLULITE
Jessica Bennett provides tips on what to do about our awful orange peel enemy.
62 10 MINUTES WITH… CARLY PEART
Norfolk PT, Carly gives us a few minutes of her time.
52 MARATHON TRAINING
Endurance training advice from Craig Libby.
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 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.
FOCUS WELCOME TO THE INDUSTRY FOCUS PAGE. IF YOU’VE GOT AN ANNOUNCEMENT, GET IN TOUCH WITH US AT EDITOR@PTMAGAZINE.CO.UK
No Lippy Boot Camp in partnership with Deborah Meaden and Kelly Hoppen
After receiving backing from Deborah Meaden and Kelly Hoppen from Dragon’s Den, No Lippy Bootcamp is going from strength to strength building a fantastic team of female trainers across the UK. All working less than six hours per week, yet earning full time income. Gone are the days of working 50 hours per week as a PT. We have some amazing trainers earning over £5,000 per month. It’s truly taking the UK by storm. We are restricted to only one No Lippy Boot Camp trainer per area so anyone who may be interested may wish to contact us asap before someone else does. There’s also the opportunity of building a team of trainers in your area and earning whilst not working!!!! All for only £200 set up costs (free with the promo code PTMAG1). www.nolippybootcamp.co.uk 07954604684 / email@example.com
THE GYM GROUP WINS 16th PLACE IN SUNDAY TIMES BDO PROFIT TRACK 100 The Gym Group has been
LUMBACURVE- A REVOLUTION IN BACK PAIN RELIEF A new and
innovative portable device designed to alleviate lower back pain, naturally, has launched in the UK. LumbaCurve™ has been developed over six years and combines the best of East and West traditional therapies, offering easy, effective and drug-free pain relief for
ranked 16th in the Sunday Times BDO Profit Track 100 league table.
The BDO Profit Track 100 ranks companies according to growth in profits over the last three years and this year The Gym Group is the only operator to represent the health and fitness sector. Named as one of the UK’s most successful private firms, The Gym Group was placed ahead of other well-known national brands such as Jamie Oliver’s Jamie’s Italian, iconic shoe manufacturer Dr Martens and Nando’s restaurant chain. The Gym Group, which employs just over seventy staff, grew profits over the last three years by an average of 91% year to £3.7m in 2013 on £22.6m of sales. John Treharne, Chief Executive and founder of the Gym Group said: “Over the last three years The Gym Group has followed an ambitious expansion strategy to support our vision of delivering accessible, affordable and flexible gym membership for all.” www.thegymgroup.com
back pain sufferers. Lower back pain plagues a reported 10 million Britons* every day, resulting in a reliance on over-the-counter remedies and an estimated £530 million annual spend* on pain medication. Significantly, the majority of lower back pain complaints are associated with the lumbar region and this is only rising due to increasing sedentary lifestyles.www.lumbacurve.com
IQL UK’S EXECUTIVE DIRECTOR HELPS STEER TOP INDUSTRY BODY AS IT GEARS UP FOR CHANGE Executive director of IQL UK, the trading
subsidiary of the Royal Life Saving Society UK (RLSS UK) and leading training provider for pool lifeguards across the UK, is heading up the Chartered Institute for the Management of Sport and Physical Activity (CIMSPA) as it is to set begin a major transformation. Tara Dillon, while still firmly leading IQL UK, has been appointed on a parttime secondment as Chief Operating Officer of CIMSPA and will lead a transitional management team for nine months. She works in this new role for two days a week, dedicating the remaining three days a week to IQL UK. In order to make this move possible, Business Development Manager, Martin Symcox will be acting Head of IQL UK full-time for the term of the nine-month. For the full CIMSPA release please visit www.cimspa.co.uk/transformation
MATRIX FITNESS EXTENDS SUPPORT OF WOMEN’S CYCLING Matrix Fitness
has extended their support of women’s cycling by sponsoring the Matrix ‘Best Young Rider’ Jersey in the forthcoming Women’s Tour, which will be awarded to the leading Under-23 competitor in the new international stage-race.
The news was confirmed yesterday at the launch in Stoke-on-Trent of the Matrix Grand Prix Series, Britain’s leading televised women’s cycle race series that takes place during May and June. Stoke-on-Trent will host the opening round of the newly renamed Matrix Grand Prix Series (formerly the Johnson Health Tech GP Series) alongside the men’s Pearl Izumi Tour Series event on Tuesday 13th May. Coming just two days after the finish of The Women’s Tour, attention on women’s sport will be high, giving an even greater focus of attention to the opening round. uk.matrixfitness.com
New, Healthspan Elite™ is a comprehensive product range launching into the UK market offering both professional and aspirating athletes a range of quality vitamins and supplements that have undergone rigorous product testing. 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. Healthspan Elite’s ™ parent company, Healthspan, has been well established now for nearly twenty years, manufacturing the highest quality supplements in Government approved facilities, using the finest ingredients available. Adding the Informed-Sport accreditation to their existing stringent quality control procedures further reinforces their commitment to high standards and gives customers peace of mind that Healthspan Elite™ products are safe to use. www.healthspanelite.co.uk
TRX® APPOINT NEW EDUCATION AND SALES MANAGER TO STEER UK MARKET TRX®, the world leader in
body weight training, has announced the appointment of Matt Gleed, previously the UK’s TRX Senior Master Trainer, to the new role of Education and Sales Manager for the UK TRX team. Matt has been a TRX Senior Master Trainer and an International Educator within the fitness industry for 12 years, and has paid a key role in the growth of TRX in the UK.
NEW SPATONE® SPORT SET TO HELP ATHLETES KEEP UP AT HUMAN RACE EVENTS
Spatone® Sport has announced that it is the official supplement of Human Race, the UK’s largest and most diverse mass participation sports events company in the UK, who organise more than fifty-five competitive events each year. For more info visit www.spatone.com
For more information on TRX sales and education in the UK contact Matt Gleed at firstname.lastname@example.org or to visit TRX online go to www.trxtraining.com/uk
PHYSICAL COMPANY APPOINTS MARKETING MANAGER Philip Lawlor has joined Physical
Company as Marketing Manager. Lawlor will be focusing on strengthening brand identity to drive the company forward. Working closely with John Halls, Sales and Marketing Director, Lawlor will play a crucial role in opportunities for re-branding Physical Company as well as assisting with product development and positioning. “Attending FIBO in my first week was the perfect way to comprehend the scope of Physical Company’s influence in both UK and European markets,” says Lawlor. “As Marketing Manager I will be looking at how we can develop the Physical Company brand over the next two years, giving them an identity which reflects the high quality range of innovative fitness equipment they sell, the quality of training and education they provide and their status as group fitness suppliers to major operators. I’m excited by the challenge and look forward to bringing fresh ideas to the company.” For more information visit www.physicalcompany.co.uk
CLIENT CARE (PART ONE)
s I look out across the fitness industry, I come across tales of new entrepreneurial gym ventures being created, old corporate businesses changing hands, ground-breaking personal trainers and innovative concepts for fitness professionals. But throughout the constant changes and wherever I find myself working out, I am always looking for the difference that makes a difference. We often have companies - both large and small - boasting about their exceptional customer service and quality member experiences. When was the last time you heard a personal trainer boast about their customer care rather than their ability to clean and press a significant weight above their head? It is as rare as a self-cleaning free weight area. Consider this particular scenario. You are hired to work with a client, the remit is that you are to create an exercise program that will increase their over all strength and reduce their body fat by at least 5% within a three month period. The client loves the workout, completes the designated amount of sessions required, follows your nutritional advice and this results in them achieving their goal by the target deadline. Is this “exceptional” customer service? I would say no.
By Richard Callender
When the client hired you, they anticipated and expected you to create an effective workout plan and achieve the desired result. They also assumed that it would be done according to your agreed three month deadline and with your professional input regarding their nutritional and lifestyle choices. As successful as this was, in the end, you did exactly what was expected of you by a paying client. You merely did your job.
extra service, results and value as being something that goes far beyond an exchange of payment for services.
is about surprising and amazing your clients. Turning them from merely ‘bill payers’ into passionate, enthusiastic ‘referral machines’ and lifelong advocates of you and your training. People who don’t want to leave you because they equate the
Take a look around the gym floor, watch other personal trainers work and decide for yourself what separates you from them. Then take a look at some of the trainers who inspire you the most in the industry and ask yourself why they inspire you and what is it about them that makes people want to be Please do not get me wrong, there is nothing wrong with around them? Is it their knowledge, their personality, their ‘just doing your job’ and in many cases it ability to make the most complex topics is what millions of people do every day seem effortless or even just the way they CUSTOMER CARE IS of their working life as they simply work carry themselves? SOMETHING THAT to pay bills and exist. The thing is that I believe that, as an industry, we can achieve YOU WILL SPOT FROM Customer care is something that you will spot from a mile off, across the gym, so much more than this and should be A MILE OFF as a PT stops a member from using the doing and training our professionals of lat pulldown machine incorrectly and tomorrow to understand the benefits of demonstrates the correct position. Exceptional customer being exceptional so that you can both stand out and raise care is the PT remembering the member’s name next week, the standards of our growing fitness community. There will striking up a casual conversation and offering to give them always be trainers who will do the work as well as you, there some more helpful tips for free. One is expected and one is will always be ones who are cheaper and often the only exceptional. differentiation between your work and theirs is your level of service. Next month I will explain some ways in which you can deliver exceptional fitness service and generate more revenue Exceptional customer care in the fitness industry should be pathways. about going beyond what is realistically expected of you. It
NEW PT MANTRA SAFE + EFFECTIVE by Kristoph Thompson
recently delivered a personal training qualification to a group of students from Brunel University and I asked them to stick with the mantra – safe and effective. This involved ensuring that whatever they planned and instructed was safe, and that they did all they could to make the session as effective as possible in helping the client reach their goals. I told them to constantly revisit this mantra when delivering a session; for example when stopping a set early due to deteriorations in client technique; or when planning progressions for more able clients.
of equipment the trainer will lose face or fall behind their colleagues in the sales figures. In truth, the discerning client will easily see through an initial hurried, superficial demonstration by the trainer followed by a distinct lack of correctional cues and coaching points when performing the exercise themselves. Rather than presenting the trainer in the positive light as intended, it can have entirely the opposite effect.
A wealth of information is available from attending seminars, undertaking additional CPD, talking with colleagues and reading the latest research. However it THE DISCERNING Putting this mantra into practice as doesn’t always follow that the content a newly qualified instructor means CLIENT WILL EASILY SEE of a weekend course can immediately be sticking with what they’ve been taught put into practice on a Monday morning THROUGH AN INITIAL and experienced themselves, and what to paying clients. Additional time is HURRIED, SUPERFICIAL they feel most comfortable instructing. often required to hone the instruction Sessions will initially centre on the more DEMONSTRATION BY THE and application of any new knowledge. conventional exercises, training systems Ploughing on straight away risks training TRAINER and pieces of kit. However training becoming unsafe or ineffective. in this manner doesn’t necessarily mean their clients are While there is certainly merit in incorporating the latest disadvantaged. A deadlift performed with perfect technique research findings or pieces of equipment, the benefits are only is a lot more effective than a poorly coached ViPR cylinder lift conveyed when training is implemented in the correct fashion. or kettlebell swing. The best starting point for any trainer is to cover the basics in In some instances a trainer may feel pressured into the best way they can. Then to continually supplement their incorporating more technical exercises or equipment just skillset with additional training, research and experience, and because other PT’s are doing so, or that the client somehow only implementing anything new when they feel comfortable expects something dramatically different from their existing they can do so safely and effectively. routine. By not including a certain form of training or piece www.kristophthompson.com
YOUR HELP by Greg Sellar
’ve had two conversations with industry legends both in the US and Australia over the past two weeks that have helped me realise fitness is a career extending our reach to all demographics and to all ages. That it isn’t just a “body beautiful” industry that caters only for the fit and young and that it is something we should look to remain involved with for all our working lives. I was handed a statistic whilst presenting in Melbourne at the FILEX Convention, that over half the Australian fitness industry workforce will leave that industry by the time they reach age 49. All that experience and collective knowledge simply goes into other jobs giving them the benefit of everything those gifted trainers, instructors and management have to offer.
Strike two came in me talking to the CEO of Australia’s largest fitness membership organisation, who pleaded that I should remain in the industry moving forward to not add Why? to an overwhelming exodus of people who change industries because they think they have to.“There will always be someone Why is it that people feel like there’s an expiry date on who needs your help and expertise” they said, adding “you’ve their work in the industry? I understand evolution and worked to get great at what you do and growth movement, but I don’t understand you now have the ability to help others in complete dissolution of what has clearly KNOWING SOMEONE the way your mentors helped shape you”. It been a passion for decades in most cases. OUT THERE NEEDS was a short, yet powerful conversation that YOUR HELP RIGHT I look at the average age of presenters in reinforced how much I love what I do and the global industry and at 38, I’m still one NOW, WHAT ARE YOU should make the most of the opportunities of the youngest after nearly 20 years since the fitness industry has afforded me. WAITING FOR? my first convention presentation. I have Each and every one of you should feel to be honest, I was beginning to question privileged to work in an industry where we can get out there what my role in the industry was going to look like over the and create real change. Sure, the big business of health clubs next few years as I pushed past 40, but my conversations in will try and screw you to the wall but use them for what Australia have made me think otherwise. they are – a platform for you to discover where your fitness One stalwart I spoke with was recently inducted into the US interests lie, before getting out there and pursuing those Fitness Hall of Fame and at 66 years old considered himself interests. The industry is varied, interesting and well-paid for “back in the game” with a new fitness franchise concept he those who want to work hard and are ambitious. Knowing was working on and getting great feedback from. He said someone out there needs your help right now, what are you to me emphatically, “What other industry could you get this waiting for? much enjoyment out of and carry through until the day you www.gregsellar.com die?” I had no immediate answer, but was suitably inspired by his gusto. Strike one.
OBESOGENIC ENVIRONMENTS by Tom Goodwin
e are all well aware of the current rise in obesity levels across the world, this has prompted a wide range of discussions of the possible causes for this epidemic. The truth is that the rise in obesity is multi-factorial and there is not one single reason for the drastic rise in levels of obesity!
such as the so-called ‘fast food tax’ on businesses that do not support the healthy eating agenda. Another idea has been tax relief for ‘healthy’ employers who create a healthy environment for both body and mind in the workplace and also have healthy workplace initiatives.
Let’s make this more realistic, if we take an example of an In this short article I am going to look at one of the key average 35-year-old office worker who is looking to reduce factors that has been attributed to the rise in levels of their body fat percentage; let’s call her Jill. Now let’s imagine obesity: Obesogenic environments. If we first of all look at that this person is a mother and has a partner who is not as what an obesogenic environment is, “the phrase Obesogenic interested in health and weight loss as she is. environment refers to an environment that promotes gaining Jill might find that as much as she tries to buy healthy food weight and one that is not conducive and only have food in the house that to weight loss within the home or THE ENVIRONMENT THAT promotes her weight loss, her partner workplace” (Swinburn, et al., 1999). may not do the same. For example, her WE LIVE AND WORK IN As the environment that we live in and CAN HELP OR HINDER OUR partner may come home with a packet how we live our lives have drastically of biscuits or a cake, and although her WEIGHT LOSS EFFORTS changed this has become something of family may not encourage or force a hot topic, and has formed the basis Jill to eat them, she may not have the of a great deal of research internationally over the last few willpower to avoid them. years. The main question the research aims to answer is: are Trying to surround yourself with health and good practice the increased levels of worldwide obesity a product of our always helps to improve your chances of achieving weight environment or not? loss. People need a positive and supportive environment with This definition promotes the idea that our environment can easily accessible opportunities for eating healthily and also play a defining role in terms of influencing our chances of engaging in physical activity to maximise their chances of weight loss/control/gain. The environment that we live achieving weight loss. This is an important message to pass and work in can help or hinder our weight loss efforts. This onto clients, friends and family! then leads to the question of if we as a society changed our environment to make healthy choices easier and unhealthy Tom is the managing director of Foresight Fitness Services, ones harder to make, would we see a related drop in the specialising in exercise referral, corrective exercise and obesity rates? business coaching. This then leads to the question of government interventions www.TomGodwin.co.uk and if the government would like to create environments that help people to control their weight? Using interventions
by Jon Goodman
PEOPLE BUY TRAINERS, NOT TRAINING YOU’RE IN A RELATIONSHIP BUILDING BUSINESS
ccording to the Oxford Dictionary, rapport is “A close and harmonious relationship in which the people or groups concerned understand each other’s feelings or ideas and communicate well.”
Here are six ways to establish better rapport with your clients today. This list comes from Chet Holmes fantastic book, The Ultimate Sales Machine and I’ve altered each section with examples specific to personal training.
1. Ask Great Questions The best coaches are not the ones who know how to give
advice, they are the ones who know how to ask the right questions. So often we hear the phrase “the customer is always right” but frankly, it’s not true. If you ask a client what his goal is, he might say to put on muscle. If he’s read a fitness magazine he might even adopt the lingo and say “to get a shredded six-pack”. But why does he want a shredded six-pack? Probably to get laid right? Well then getting laid is the goal, not the six-pack. My point is not that the secret reason for every trainee to exercise is to have better sex.
My point is that you need to get deeper. One easy trick is to ask “why?” a minimum of three times for every point that a client makes in a sales meeting. When building rapport, it’s also important to use questions to make a connection and find common interests. The faster that you can make the relationship personal, the more successful you will be with that client. Everybody loves to talk about themselves so with that in mind, here are some questions to ask: “What brought you to the gym?” “What did you do for exercise before?” “Oh cool, how did you like it?” Lastly you want to include questions that allow you to transition into your sales proposition. A couple examples might be, “are you familiar with our gym?” “do you live in the area?” The last major benefit of asking questions is that it keeps you in the control position. When a client starts asking you questions, the power shifts in the meeting. Don’t allow this to happen. If they ask you a question, maintain your composure, and ask them another question and allow them to speak.
2. Have a Sense of Humor Why so serious? Members of the gym would tell me that they knew that they had arrived the minute they walked in the door because they could hear my laugh. My clients worked hard, but we had a great time doing it.
for sharing that. Are you ready to train? We can leave this in the office.” Give a big smile (and hug if appropriate, fist pound if not) and stand up and lead them out of the room closing the door behind you. Take them through a fun warm up and get training.
4. Be empathetic and care about them I’m going to take the words directly from Chet here. “If you’re going to be interesting, be interested. If you want to be fascinating, be fascinated.” Take an avid interest in your client. Know what’s important to them. Know their family members’ names. Know what important events are coming up. Keep track of their hobbies, interests, and quirks. When I trained clients, I created a spreadsheet for keeping track of these details and I urge you to do the same.
5. Find the common ground
Finding a common interest either now or throughout your childhood could be the key to unlocking a bond. What music do you listen to, what are your favourite books, movies, sports teams, QUESTIONS anything else?
INCLUDE THAT ALLOW YOU TO TRANSITION INTO YOUR SALES PROPOSITION
It doesn’t even have to be in the gym, do a simple Google search for “best fitness jokes” and find a great one (or comic) and email it to your clients. Heck, send your clients the “fitness joke of the week”. Just make sure that the jokes that you send are actually funny. I used to keep toys at my desk that were given to me by a client. Toys are cool and something to talk about, but too often another trainer would place them in a precarious position. Coming back to your office to sign off on a session with a client and seeing Gumbi mounting Poki is always good for a laugh.
I love to read and always made sure to “forget” that I left the book that I was currently reading on my desk. My taste is pretty eclectic and ranges from non-fiction marketing books to fiction to classic literature to comics.
Another client of mine loved to eat out in restaurants and is a big red meat eater. Well one day I invited him to have lunch after the session at a deli down the street. We would tell each other about great smokehouses that we found and we still meet up for dinner every couple of months.
6. Mirror When a client stands, you stand. When they kneel, you kneel. If they speak softly, so do you. If they are sitting on a bench after a set and you want to speak with them, pull up a ball and sit beside them — don’t speak down from a standing position.
Be a supporter. Clients might be in a bad state when they come into the gym.
Aside from it being respectful, we’re a herding species. Matching body language and tonality to somebody else creates a connection and a subconscious affinity for one another.
Follow a five minute rule in these cases. If I sensed that something was wrong with my client (which you can almost always tell), I’d ask them to join me in my office.
Want to increase referrals and retention? Work on establishing rapport. There’s no point in trying to get more clients unless you already know how to treat your current ones.
Rule #1 is not to discuss these matters on the gym floor.
Jonathan Goodman started and still operates the Personal Trainer Development Center which acts as the largest free collaborative blogging website for personal trainers.
Create a physical barrier in an office where you close the door behind you and ask them “what’s up?” and continue asking questions (don’t offer advice, it’s almost never your place). Once you feel as if they’ve finished venting a simple, “thanks
Unlike traditional foam rollers, The GRID features unique zones of varying widths and densities to mimic a masseuseâ€™s fingers for a more targeted massage experience. The GRID has been designed to withstand constant, heavy and repeated use without breaking down. Use regularly as part of your training to massage your muscle groups to release tight muscles, ease aches and pains and reduce scar tissue formation. www.physicalcompany.co.uk
Shock Absorber Ultimate Run Bra
Wearing the right bra when running is important to avoid strain on ligaments, which can cause irreversible damage. Designed specifically for runners, the Ultimate Run Bra offers support to counteract the breasts movements to reduce bounce by up to 78%. The seamless inner material reduces rubbing and chafing and provides friction-free comfort. www.shockabsorber.co.uk
LIJA Revenge Run Top
Canadian active-wear brand LIJA fuses fashion and sport to inspire women to move confidently without having to compromise on functionality. LIJAâ€™s Revenge Run Top is made from a lightweight, breathable fabric and features mesh fabric panels on the sides and back to keep you cool. The top also includes a side zip pocket, thumbhole cuffs, reflective branding and loops for streamlining your headphones. Available in three colours. www.lijastyle.com
fIT KIT FOR RUNNERS
HANDY IDEAS FOR YOUR FIT KIT
Power Plate pro7
The Power Plate can be used for both pre and post training. It is an excellent tool to help to alleviate muscle tightness caused by the repetitive patterns of running, and it accelerates recovery and regeneration. The Power Plate can be used to mobilise joints including the main areas of importance for runners, the ankle and hip joint. Post-training, Power Plate can be used for recovery, to stimulate a circulatory response to remove the metabolic by-products of exercise, drive more oxygen into your muscle tissues, and also aid lymphatic drainage. www.powerplate.co.uk
Check My Level
CHECK™ Smartphone App provides a simple and fast overview on the assessment results. The CHECK™App provides you with the instant Training Readiness Index and a Recommendation for today´s exercise. You can also access previous assessment data and recommendations. CHECK™ is a service consisting of assessment device, smartphone application and a cloud service. CHECK™ – method has been developed with athletes and leading sports scientists from Finland. www.checkmylevel.com
Total Gym Core Trainer
A strong core is important for runners to help improve posture, agility and balance. The Total Gym Core Trainer is a single station unit designed to help train the entire core, as well as the pelvis, back, hips and shoulders. The Core Trainer is built on an incline with a rolling glide board to facilitate a range of core exercises, including the plank. By performing the plank and altering your body position to increase difficulty, the Core Trainer will help improve functional strength and overall stability of the trunk. www.gravityuk.net
The Chia Co Chia Seeds
Chia seeds are hailed as the perfect food for runners to help sustain energy release, improve endurance and prolong hydration. When mixed with water they swell to form a thick gel to keep you hydrated and less thirsty whilst running. The rich fibre content on the outside of the Chia seed slows the conversion of carbohydrate to sugar, providing a slow release of energy. www.thechiaco.com.au
SOLE Dual Layer Socks
Avoid blisters with help from orthopaedic footwear specialist SOLE. The new Dual Layer Socks have two completely seamfree layers for the ultimate comfort and support. The inner layer hugs your foot and slides against the outer layer as you move. This protects your foot from friction and reduces the risk of blisters as you run. Available in a choice of colours and styles. www.yoursole.co.uk
Improve power and speed with Stroops Accelerator, a 10 foot heavy Stastix® multipurpose elastic band that adds resistance to athletic movements. The Stastix® is attached from the shoulder harness to a fixed object that will allow you to gain the benefits of resistance while accelerating for a full 20 feet. Includes a 10 foot Stastix®, Shoulder Harness and XL Anchor. www.physicalcompany.co.uk
SOCIAL MEDIA TIPS
FOR PERSONAL TRAINERS
he Internet and social media are great tools for finding useful resources, learning, furthering your education and connecting with others.
Social Media has become a buzz term with many people choosing to focus their full outreach and promotional efforts there. Some people have reached a relative celebrity status via social media alone; paired with the fact that it’s easily accessible and usable for everyone and an extremely low cost resource, relying on social media to promote your business can be very appealing. Social media is a great, informal way to interact with others, promote your business to a target audience and also give a flavour of your personality to others. I’ve personally used it as a way to engage with people around the world as I travelled and in doing so, pick up personal training clients along the way. Now, I use it as a tool for
further educating myself, sharing my thoughts and free workout ideas via my blog (www.MichaelDarren.BlogSpot. com ), images of training and “gym humour” via instagaram (@TTYEfitness) and engaging with people around the world on Twitter (www.Twitter.com/MichaelD_PT) . But millions of people use social media and not everyone blossoms. So how do you make social media work for you?
Find a voice and an image Firstly it’s important that you know the type of trainer you are and establish your own philosophies. These may change and adapt as you learn and educate yourself further but your underlying style of writing and general exercise philosophies should follow a consistent tone. For instance those that flip and change their beliefs and throw themselves whole heartedly into popular trends tend to get lost. If you tell
people in 2011 that “all you need is a TRX”, in 2012 you say “Zumba is the best way to get in shape” and then in 2013 you preach on and on about CrossFit then you’re likely to be ignored. If you want to be remembered it’s important to not chop and change your branding and imaging too much. Have a unified headshot, font, logo and colouring system across whatever Social Media outlets you decide to use.
Find your outlet There are lots of ways to reach out to people but find what suits you and those you’re trying to engage with. Whether it’s Twitter, Facebook, YouTube, Instagram or whatever you choose, try to consider WHY you’re using it. If you’re looking to further educate yourself with a variety of resources and articles while engaging in debates with a mixture of fitness enthusiasts then Twitter is a great option. However, if you’re looking to increase your attendees to a local bootcamp then conversations with your fitness friends in Australia and America are unlikely to be very profitable.
Stick to what you know Don’t position yourself as something you’re not. On Twitter alone there are a suspiciously high amount of self-titled “experts” and “gurus”. Don’t try to comment and discuss areas that you’re unfamiliar with or untrained in. The likelihood is, you’ll get questioned and found out. This can seriously de-value your brand and embarrass you. If people ask your opinions on a topic that you’re unfamiliar with, be honest. Explain that you’re not 100% sure and go away to research it for them. You’re not expected to know everything about everything.
REMEMBER: People want to hear what you have to say
You may feel that your own knowledge is somewhat basic or uninteresting, but, you’d be surprised. Many people with a keen interest in exercise have a minimal amount of exercise knowledge and education so would find what you see as “basic advice”, very useful. The majority of people are not interested in the deepest workings of sports DON’T TRY TO science; if they want that, they’d buy a COMMENT AND DISCUSS book. Social media is much less formal; AREAS THAT YOU’RE therefore, it’s your job to understand a UNFAMILIAR WITH OR high level of knowledge, digest it and then offer it to others in a simplified, UNTRAINED IN bite-size form.
While you don’t need to focus on just one outlet, don’t over stretch yourself. Some accounts may be linked for convenience such as Facebook and Twitter (though your Facebook fans can become disinterested when they start seeing HashTags ‘#’ appear), and Twitter with Instagram, only start out with what you can realistically expect to upkeep. As a trainer, if someone decided to click on your “Blog” tab on your website and it hasn’t been updated in a few months nor have you sent more than one Tweet per week then they are unlikely to engage with you via Social Media or get a real feel for your character. Start out small and it can always grow; you don’t need to start by filling a Facebook page, a Twitter feed, an Instagram feed, weekly YouTube Videos and weekly blog articles.
Engage with others Preaching what you have to say is one thing, but engaging with others will really help to build your brand, show your personality and draw others to you. Don’t be afraid to join in online debates (as long as it’s within your knowledge), highlight videos or blogs that you’ve written when offering your view on discussions or divert people in need of advice to something you’ve created in the past. The longer you do it, the bigger your back catalogue is and so, the easier this becomes. The great thing about Twitter and others is that you can search key words and look to join discussions on specific topics. For instance, if you’ve only written one blog and it’s on Mobility, you can search #Mobility on Twitter and try to find ways to bring your article up in conversation with others.
Put yourself in their shoes While you may think that every word you type is gold dust, it’s important to look at your work from a neutral perspective and give your readers/viewers/followers what they want. Personally, if I click on an article promising “Top 10 Tips” and there aren’t 10 clear-cut subheadings or pointers, I’m unlikely to scroll through pages of articles in hope for one new piece of information. Likewise, if I click on a YouTube video and it’s 11 minutes long, I would probably be put off. That’s why I would always encourage sub headings in articles so that people can find the sections relevant to them and to keep YouTube videos under 5 minutes (ideally under 3) for the sake of people bandwidth and attention spans/sanity.
Give a little away Telling people how great you are isn’t the biggest online draw. Showing people on the other hand is ideal. Blogs are a great way to showcase your personality and offer free advice. Likewise workout ideas, training programmes and other freebies are always appealing. If you’re reaching out to a big audience such as Twitter, remind people that you’re always willing to try and answer their Tweets and questions. If you’re engaging with people you know or local communities via things such as Facebook then a free group taster or seasonal
class or promotion might be an option. While it’s important to not de-value your product, an occasional promotion is a nice way to entice potential new clients. Try not to use the same promotions over and over (otherwise it’s not a “temporary promotion” and the novelty is lost) and try not to always have offers on. You’d be surprised if you went to buy a sofa and there WASN’T an offer available; this is not the image you want for you and your brand.
Go where they go The great thing about the Internet is that it covers the world. The bad thing about the internet is... it covers the world. Be sure to think about your audience and where they are likely to see you and engage with you. For instance, if you’re trying to promote a group exercise class for the over 65s, it’s unlikely that a packed Instagram feed would be the best option. Facebook is usually a safe bet for engaging with people as you can gain direct referrals and “likes” from friends, appear on people’s timelines without being invasive and even use localised advertising to reach people within a specific radius of your postcode. Don’t forget to promote your social media channels via more traditional formats by including links on your website and email signature and even mention them on anything you send in the post.
A picture tells a thousand words Don’t forget how nice it is to see pictures of events. Your clients training, you training, interesting circuits you’ve set
up, a busy bootcamp, behind the scenes at a fitness event or pre-sports event – these can all make interesting pictures or quick 10-30 second videos. Your words may get lost along with all the others fighting for space online, but a bright, eyecatching image or interesting video is not only likely to be viewed, but “liked” and shared too.
Relax Remember, in terms of communication and even the Internet, Social Media is still a relatively new phenomenon and one that continues to grow and evolve. Don’t worry if you don’t “know it all” about Social Media – no one does. Plus, it’s not an exact science so there’s room for debate, luck and human interjection. Just look at viral videos; you can’t necessarily “make” viral videos, you make “videos” and they just become viral. Jump right in, get talking to people, only talk about things you know about, keep your nose clean and don’t rub people up the wrong way and you’ll flourish. Don’t be afraid to be you. Michael Darren – Personal Trainer and Strength Coach www.MichaelDarren.BlogSpot.com www.Twitter.com/MichaelD_PT www.YouTube.com/User/BigMikePT
BEST TRAINING TECHNOLOGY
AT 2014 SPORTS TECHNOLOGY AWARDS
attbike was presented with the Best Training Technology award in recognition of its use by elite athletes across a broad range of sports at the inaugural Sports Technology Awards recently. The award saw Wattbike chosen from a shortlist of the best training technology from around the world and recognises the significant growth of Wattbike on a global basis.
Andy Harrison, Programmes Director, GB Cycling Team, said: “We’re delighted to see that Wattbike has been recognised at the Sports Technology Award for its innovation and excellence. The Wattbike is a fantastic training tool for British Cycling’s elite athletes and was a key element in our preparation for London 2012. The technology behind the Wattbike has also bought power-based training to the home and gym for the benefit of athletes at all levels.”
From Olympic and double World Champion cyclist Joanna Rowsell to the England national rugby team and British Cycling, the Wattbike has been adopted by an extensive range of sports at elite level as a cross-training tool in cycling, triathlon, football, rugby union, rugby league, Formula One, track and field, rowing and sailing.
Alex Skelton, Marketing Director, Wattbike, said: “This award for Best Training Technology represents a step-change in the way that elite athletes train. The unrivalled level of scientific accuracy and detailed performance feedback from the Wattbike brings efficient and effective training to athletes of all abilities. With further developments in the pipeline we look forward to helping athletes and coaches achieve their goals for many years to come.”
The Sports Technology Awards judging panel, which included Sir Clive Woodward, Tessa Sanderson and representatives from the NBA and NFL, highlighted the scientifically accurate performance data and innovative real-time feedback as the key features of the Wattbike.
THE FIVE MOST COMMON RUNNING INJURIES + HOW TO AVOID THEM
epending which sources you trust, between 40% and 70% of runners will pick up an injury every year, with 5070% of those injuries being related to overuse and repetition. So just how do you avoid being included in that statistic? With a little extra awareness about common injuries and how they are likely to occur, you could easily help bring that injury incidence down.
[ AVOID IT ] Strengthen calf and stabilising muscles with calf raises, wobble cushion balances, and off-road running. Beware of old trainers. Replace every 400-500 miles. If you can feel indentations where your heel and toes sit, they need replacing.
Here are the five most common running injuries, and how to avoid them.
Get your gait checked – if you overpronate (excessive rolling inwards of the foot) you may be more susceptible to shin splints. Orthotics may help in this case.
[ KNOW IT ]
[ KNOW IT ]
Pain in the middle to lower thirds of the shin, caused by inflammation of the connective tissue that rounds around the tibia. Usually brought on by a sudden increase in distance or volume of training, they are a typical overuse injury.
Typically runner’s knee is caused by one of three things:
[ RECOGNISE IT ]
2. Patellar tendonitis (the quad muscles become tight and the tendon that connects them to the shin becomes inflamed)
Anything from a dull ache to intense pain that increases during exercise. There may be inflammation, and the area will feel tender to touch. Symptoms may increase when running or walking downhill in particular, but also down stairs. [ TREAT IT ] Rest (2-4 weeks) Ice to ease inflammation Sports massage Gentle return to running (transitioning from grass to roads)
1. Iliotibial band syndrome (the tissue that runs down the side of the femur becomes tight and pulls at the knee)
3. Chondromalacia patella (the knee cap runs off track and the cartilage behind it wears off) [ RECOGNISE IT ] Usually felt on the outside aspect of the knee, and tenderness may be present above and below the outside of the knee. An achy feeling in the middle of the knee, it may creak when the leg is extended. Sharp pain and a grating feel to the knee when extended.
[ TREAT IT ]
[ AVOID IT ]
Rest (4-6 weeks) Ice to reduce inflammation Taping of the knee to help it track correctly Sports massage/foam rolling/acupuncture
Strengthening of the muscles of the feet with towel grabs, wobble cushion stands, and toe walks Insoles may help if you have a particularly high arch Beware old shoes (see Shin Splints).
[ AVOID IT ] Avoid running on cambers excessively (even pavements can camber so switch sides of the road during a run); Strengthen the outer glute muscles and abductors with side leg raises and the clam Maintain quad stretches and foam rolling, ensure equal strengthening of the quad muscles Run with taping on the knee; may require further treatment – see your GP.
STRESS FRACTURES [ KNOW IT ] A hairline fracture, usually to the tibia or metatarsals. Can be a follow on from shin splints. [ RECOGNISE IT ]
Stress fractures to the tibia may carry similar symptoms to shin splints, but the pain will be very much more localised and can be pinpointed to a very specific area. Pain is usually sharp and may feel much deeper.
[ KNOW IT ]
[ TREAT IT ]
Inflammation of the Achilles tendon (connecting the calf to the heel). Often caused by overuse or excessive wearing of high heeled shoes.
Rest (usually 8 weeks) Some fractures may require a boot or crutches [ AVOID IT ]
[ RECOGNISE IT ]
The most common cause is not resting when initial symptoms were felt, so if you experience shin splints or pain in the middle of your feet, take a rest break.
Pain and swelling of the thick cord that runs from the back of your heel. Sharp twinges may be felt while running, and it may be difficult to lower your heels to the floor when you get out of bed in the morning or after sitting for GET YOUR GAIT long periods of time. [ TREAT IT ] Rest (6-8 weeks) Ice to reduce inflammation Heel raises in shoes Ortho-boot (a boot that holds your foot at 90 degrees to your leg) Sports massage/acupuncture
Beware old shoes (see shin splints)
CHECKED – IF YOU OVERPRONATE YOU MAY BE MORE SUSCEPTIBLE TO SHIN SPLINTS
[ AVOID IT ] Strengthen calf muscles with eccentric calf raises (lengthening and then loading of the calf)
Get your gait checked (see shin splints) Maintain a diet rich in calcium and vitamin D for bone strength. For recurring stress fractures, see your GP for further tests. Strengthen your lower leg and feet muscles to help with bone health.
> AS A GENERAL RULE
Minimise use of high heeled shoes.
A pattern that most of these injuries follow is overuse, overuse, overuse. The best things you can do to avoid running injuries are:
• Increase mileage or speed sessions by ~10% per week, with a step-back week every 2-3 weeks
[ KNOW IT ]
• Treat niggles as they occur
Also called “Policeman’s Heel”. Inflammation of the connective tissue that runs from the heel to the toes. Often linked to tight calves and Achilles problems.
• Rest when necessary • Cross train, with regular stretching and strengthening
[ RECOGNISE IT ] A burning, pulling or tearing sensation across the sole of the foot. Often compared to stepping on a plug. Can also be felt as an ache in the bottom surface of the heel. [ TREAT IT ] Rest (4-6 weeks) Rolling a frozen water bottle under-foot Sports massage/foam rolling (calves and feet)
Georgina is a freelance writer, sports therapist, fitness instructor and nutritionist. For more information go to www.fitcetera.co.uk
16TH – 18TH MAY 2014, NEC, BIRMINGHAM
A Cutting Edge Educational Forum For Fitness Professionals
3 DAYS Only £99 when you book before APRIL 25th INCLUDES ENTRY TO BODYPOWER EXPO
RUNNERS POWER + STRENGTH
WORKOUT WARM UP
5 mins gentle jogging
SINGLE LEG SQUAT Lift one knee then sitting onto heel squat down on other leg. Push to standing and without placing foot to floor repeat on same side.
SQUAT DRIVE Feet hip distance apart sit back onto heels then drive up on to toes fast then immediately sit back to heels.
SINGLE LEG TOE REACH Lift one knee off floor then lean forwards stetching leg behind and arm in front. Come back to standing without placing foot to floor and repeat on same side. 26
LUNGE DRIVE Lift one knee forwards then lunge back before driving up quickly hopping on to toes then immedietly lunge straight back.
POWER UP Lie flat on stomach Â then drive up onto feet before standing tall and very quickly come back onto stomach.
SPLIT LEG SQUAT THRUST Hands under shoulders keep arms still and jump legs back and wide into a plank position. Immedietly jump both knees in and under shoulders before repeating quickly.
Glute and hamstring stretches. @PTMAGAZINE
After a career in the British Royal Marines Leon Melnicenko set up his own Bootcamp. He later went on to specialise in creating workouts for Bootcamp instructors and fitness professionals. He has just published his third set of digital manuals, which has seen him celebrate his 500th sale. Leon lives in Plymouth with his wife, step son and two dogs. For more information you can visit www.uniquebootcampworkouts.com Or you can find me on facebook and twitter www.facebook.com/UniqueBootcampWorkouts www.twitter.com/uniquebootcamp
GET UPS Crouch down, right hand on the floor, kick your feet out and lay flat on your back fully stretched out. Sit up, stand up and jump up so your feet leave the ground.
HALF BURPEE Feet shoulder width apart. Squat down keeping the back straight. Hands to be kept straight through the middle of the knees. Place your hands down and kick both feet out at the same time, ensuring you keep the core firm and steady. Jump the feet back in and spring up to standing with a jump. Land softly on the feet.
SQUATS Feet shoulder width apart with the knees slightly bent. Head up. Squat down (inhale), pulling the hips back in through the heels, whilst maintaining a straight back. Once you reach a 90 degree angle in the knee joint return to the start position (exhaling).
PRESS UP Set the hands at shoulder width apart, head up. Hips in line with the upper and lower body. Keep the core lightly contracted throughout. Bend the arms to 90 degrees keeping the elbows tucked in (inhale). Then straighten the arms and return to the start position (exhale).
STAR JUMP Feet and hands together. Jump out to form a star shape. Then jump back to the starting position.
by Kristoph Thompson
any female clients may wish to continue training throughout their pregnancy and should be encouraged as long as is safe to do so. Continuing with a modified version of their existing routine can convey many benefits. Specialist pre and post natal training is available (for a list of approved courses check out the REPS website) and is recommended if you are working with pre and post natal clients on a regular basis. Include an emphasis on the pelvic floor muscles as these can become overly stressed as the uterus grows. Ask the client to engage their pelvic floor muscles during appropriate exercises. Stop exercising immediately if the client experiences dizziness, faintness or nausea; bleeding or leakage of amniotic fluid; abdominal or contraction type pain; unexplained pain in the back, pelvis, groin, buttocks or legs; excessive shortness of breath, chest pain or palpitations. This series of exercises is safe for most fit and healthy pregnant clients in the first and second trimester that have been cleared to exercise by their midwife but make modifications as appropriate.
Press-up Start in a press-up position with hands resting on a bench or step, abs engaged. Using the step or bench reduces the strain on the core. Increase the height of the bench or perform the push-up against the wall if any strain is experienced in the abs. Lower the chest to just above the bench then straighten the arms to return to the start and repeat.
Model: Cheryl Hersey Photographer: Martin Lulham (www.mdlphotographic.co.uk) Clothing: Fittamamma (www.fittamamma.com) Equipment: Physical Company (www.physicalcompany.co.uk)
Split Squat Take a large step forward and then place the back foot on a low step or box. Bend the hips and knees to lower into a split squat position, keeping the hips, knees and ankles aligned and the back straight. Straighten the legs to return to the start and repeat.
Step Up Begin with one foot on a step or box. Engage the core and step up on to the box, pushing through the front heel and keeping the back straight. Step back down and repeat. Start with a lower step or box to ensure the client is able to perform the exercise with good form, increasing the height if appropriate.
MY WORKOUT WITH...
TRY OUT THIS HOT WORKOUT FROM MODEL, BOXER AND WRESTLER, CLAIRE AVES
In a study conducted by San Diego State University into the best common abdominal exercises, the Bicycle Twist came out top. So letâ€™s look at it... Lie on the mat, lower back flat to floor and contract your core muscles. With hands behind head and fingers interlocked lift knees to about a 45 degree angle start to mimic a bicycle pedalling action, alternately touching your elbow to the opposite knee as you twist back and forth from the mid section. Breathe evenly throughout. Another super effective way to hit those abs targeting both external and internal obliques.
STRAIGHT LEGGED DEADLIFTS
Stand with feet a shoulders width apart with both feet flat beneath bar. Bend knees and bend over with lower back straight. Grasp barbell with overhand or mixed grip, shoulder width or slightly wider. Lift weight to standing position (use wraps if a significant weight). Keeping knees and back straight, lower bar towards top of feet by bending hips. After hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip until standing upright. Again back and knees straight. Pull shoulders back slightly if rounded. Repeat. This compound exercise is tremendous for hamstrings and also targets glutes and lower back. Donâ€™t bounce or jerk at any stage of the motion.
Stand straight, feet shoulder width apart, place dumbbell in hands and hold above head. Now bend at elbows and allow dumbbell to drop down gradually behind your head, extend your arms back and drive upwards to start position and exhale as you do so. Repeat. This can also be performed individually with the arms. Holding a dumbbell in one hand and then the other following the same principal. Targets triceps.
SEATED SHOULDER PRESS While seated on a
bench with back support, hold dumbbells in each hand at shoulder height, rotate wrists so palms face forwards, then exhale and drive the dumbbells upwards so that they touch at the top above your head. Inhaling, return arms back down to 90 degrees, shoulder level and repeat. This effectively hits shoulders and triceps.
CABLE KICK BACKS
Place your your ankle in the strap, keeping your back straight kick back the heel behind you with a straight leg about 18 inches, then back down again to floor level, repeat then change legs. Targets glutes
Keep your back straight, hold dumbbells in each hand at your sides, walk forward lunge with one leg to a 90 degree angle, chest up, bring your leg back up to standing position then walk forward with other leg and repeat. These are fantastic for glutes, hamstrings and quads and are a kind of conventional lunge with an added boost!
A variation is the kneeling cable kick back. Position a bench in front of the cable crossover, with strap attached as before, kneel on bench with the non-strapped ankle, holding the front of the bench directly under your shoulders. Stretch the leg out behind you. Repeat and change leg.
SIDE LUNGES BARBELL Place bar
A great plyometric exercise which will hit a variety of muscle groups: core abdominals, upper and lower body muscles. Start in a push up/plank position, hands directly under the chest and slightly wider than shoulders. Now drive your right knee towards your chest and inside the right elbow, return and immediately do the same with the left knee up to chest and to inside of left elbow. Keep arms and back straight throughout. Aim for three sets of 12-15 per leg.
at back of your neck holding onto it on each side. Back straight, lunge sideways, push off with that same foot and keep your other leg straight at all times, then lunge to the other side and repeat. The longer the lunge the greater emphasis on the glutes whilst shortened ones hit the quads more. Also targets: adductors, soleus, hamstring, obliques and gastrocnemeous. For less intensity perform without barbell.
Claire Aves is a London based fitness professional. Besides modeling and boxing sheâ€™s also a BJJ grappler, dancer and mother. More details at www.claireavesfitness.co.uk. Facebook claireavesfitness. Twitter @C_A_Fitness.
7BOOSTING FOODS TOP TESTOSTERONE
ow energy? No desire for romance? Can’t do an extra rep at the gym?
Testosterone is a hormone primarily produced in the testicles, and it’s most often associated with virility. But in addition to sex drive, it helps maintain strong bones, muscle mass and strength, and keeps fat evenly distributed. So in order to gain more testosterone, check out these seven testosterone boosting foods…
that are essential building blocks for testosterone. These “mini cabbages” also contain a lot of indole-3-carbinol (DIM), a chemical, which boosts DNA repair in cells and boosts testosterone production by reducing the activity of aromatase enzyme. Aromatase enzyme is one of the biggest testosterone killers inside the male body because it converts free testosterone into oestrogen. In one study, a diet high in DIM lowered oestrogen levels by 50%, which will definitely create a huge boost in testosterone levels.
Grass-fed beef is far superior to industrial kinds, because it Citrus fruits are high in vitamin C, which helps to lower the is much richer in nutrients like omega-3s, cholesterol, and stress hormone, cortisol – and low cortisol is linked to high vitamins. You should never consume testosterone. Citrus fruits are industrial meats because they also a good source of vitamin A, are filled with traces of synthetic TESTOSTERONE HELPS which is essential for testosterone steroids fed to the animals, mainly production. As if that wasn’t enough, MAINTAIN STRONG oestrogen to make those animals citrus fruits are also known for their BONES, MUSCLE MASS really fat. ability to lower oestrogen levels. So AND STRENGTH a tasty all-round food that will boost testosterone levels naturally! Oysters contain zinc, which in addition to increasing testosterone, increases muscle growth, physical endurance, and sperm Avocados contain the following building blocks for production. Other foods high in zinc include chicken liver and testosterone Vitamins A, B, C, D, E, K, omega-3s, potassium, pumpkin seeds. Zinc also helps wounds to heal. folic acid, and cholesterol. These nutrients make the avocado one of the best foods for boosting testosterone levels.
Increasing the amount of cruciferous vegetables in your diet, which include broccoli, cabbage and cauliflower, rids the body of excess oestrogen, thus increasing testosterone. A study found that diets high in indole-3-carbinol, a component of cruciferous vegetables, increase the excretion of estradiol (one of the most important oestrogen hormones) in men by up to 50%. Crucifers are also high in fibre, which can help with weight control, and losing weight can also increase your body’s production of testosterone.
BRUSSELL SPROUTS Brussell sprouts contain a lot of vitamins and minerals
MANGOSTEEN Mangosteen contains compounds that have a very powerful anti-oestrogenic effects. As some of you might already know, anti-oestrogenic substances make the body dryer and harder but they also increase testosterone levels at the same time. That’s the reason why mangosteens are one of those foods that boost testosterone production naturally. Jamie Lloyd is a Fitness Writer and Health and Fitness Coach based in SW London. For more on all things health and fitness go to www.iamjamielloyd.com.
RTD NUTRITION DRINKS
WE TRY A SELECTION OF READY-TO-DRINK BEVERAGES FOR ON-THE-GO FITNESS ENTHUSIASTS.
THE ONE FOR REFUELLING AND RECOVERY Daionic Pro Nutrition Shake
THE ONE FOR TASTY NATURAL PROTEIN Upbeat Protein Drink
A 330ml shake contains 36g. I tried the strawberry flavour and the taste is very good despite the high protein content. However I did get an after taste with this that wasn’t present with some of the others.
I think this was my favourite protein drink over all. I tried the Mango and Passion Fruit flavour and it was delicious. The drink contains 20g protein per 150ml bottle. The only negative of this drink is that it has to be kept refrigerated, whereas the others have good shelf lives.
THE ONE FOR LOW-FAT PROTEIN SCI-MX Pro2Go Protein Shake The Pro2Go shake tastes really good and has zero % fat. It packs 35g of protein into a 500ml bottle and is great for growing and maintaining muscle mass. Definitely a great contender if you’re trying to beef up. www.sci-mx.co.uk £18.65 for 6
THE ONE FOR A HARD WORKOUT Twist Espresso Protein Drink I was really pleasantly surprised by the Twist drink. It comes in a 25g bottle with the ingredients at the bottom in powder form. You simply fill the bottle to the line and it’s ready to drink. I wasn’t sure about a cold, coffee-based health drink but it was really tasty, and with 73mg of caffeine, it gives you a real boost for a hard training session. It’s also only 90 calories and it curbs hunger, so great if you’re trying to shift a few pounds, too! www.twistdrinks.co.uk £14.94 for 6
THE ONE FOR HIGH ENERGY Dominator by Olimp Sports Nutrition Dominator contains active stimulants, including caffeine, taurine, glucuronolactone, B6 group vitamin and energy carbohydrates to release the body’s energy reserves. Dominator received mixed reviews in the office but I liked the taste and it’s definitely a good choice if you want to stay energetic throughout the day. eu.olimp-supplements.com £26.28 for 24
THE ONE FOR HIGH PROTEIN USN Protein Fuel USN Protein Fuel is pleasant tasting and contains an impressive 50g of protein in a 500ml bottle. It’s a great way to get plenty of protein without the hassle of a shaker! I’d recommend it if you’re looking for hardcore muscle-building. www.discount-supplements. co.uk £12.98 for 8
All recipes provided by www.schwartz.co.uk
Schwartz Vegetable Pasta Prep: 10 mins / Cook:15 mins / Serves 4 INGREDIENTS
Schwartz King Prawn Curry Prep: 10 mins / Cook: 25 mins / Serves 4 INGREDIENTS 1 tbs rapeseed oil 1 Schwartz Cardamom Pod 2 large onions, sliced lengthways ½ tsp Schwartz Ground Ginger 1 tsp Schwartz Garlic Granules ¼ tsp Schwartz Turmeric 1-2 tsp Schwartz Mild Chilli Powder 4 tsp Schwartz Coriander Leaf 3 tomatoes, cut into chunks 1 tsp Schwartz Ground Cumin 450g (1lb) fresh King prawns, defrosted if frozen 4 tbs low fat natural yoghurt ½ tsp Schwartz Garam Masala METHOD Heat the oil and add the Cardamom and onions. Sauté for34 minutes. Stir in the Ginger, Garlic Granules, Turmeric, Chilli Powder and 3 tsp of the Coriander Leaf. Add a little hot water, stir in the tomatoes and Cumin. Cover and cook over a low heat for 5-8 minutes, until the onions are brown. Add the prawns and stir fry for 4-5 minutes. Remove from the heat. Stir in the yoghurt and GaramMasala and serve immediately, sprinkled with the remaining Coriander Leaf.
275g (10oz) penne pasta 200g (7oz) frozen mixed vegetables (peas, sweetcorn, carrots) 1 tbs olive oil 1 red onion, diced 1 green pepper, diced 1 red pepper, diced 1 tbs Schwartz Italian Herb Seasoning 1 tbs Schwartz Perfect Shake Garlic Italian Herb & Spice Blend 1 tsp Schwartz Garlic Granules (optional) 250g (9oz) tomato passata(sieved tomatoes) 1 tbs tomato purée 400g tin Cannellini beans, drained 40g (1½oz) Parmesan cheese, grated Generous sprinkling of Schwartz Flat Leaf Parsley Schwartz Black Pepper to taste METHOD Cook the pasta according to the pack instructions. Add the frozen vegetables to the pan at the same time and cook together with the pasta. Add the onions, peppers, Italian Herb Seasoning, Garlic Italian and Garlic Granules (if using). Cook over a medium heat for around 5 minutes, until soft. Add a little water if it begins to stick to the bottom. Stir in the tomato passata, tomato purée and the cannellini beans. Reduce the heat and simmer gently for 8-10 minutes, adding a little water if you prefer a thinner sauce, stirring occasionally. Drain the pasta and vegetables, and toss in the Black Pepper. Serve the sauce on a bed of pasta or mix the sauce and pasta together. Serve garnished with grated Parmesan and Flat Leaf Parsley.
Schwartz Chicken Stir Fry
Prep: 10 mins / Cook: 15 mins / Serves 4
Prep: 12 mins / Cook: 15 mins / Serves 4
These home made beef burgers are seasoned with spices, Garlic, Parsley, Pepper and a hint of chilli for all the family to enjoy.
INGREDIENTS 2 tsp Schwartz Medium Curry Powder ½ tsp Schwartz Ground Black Pepper ½ tsp Schwartz Garlic Granules 2 tsp Schwartz Parsley Flat Leaf Schwartz Chillies Crushed optional 2 slice granary bread 450g (1lb) lean minced beef 1 onion, grated 1 egg, beaten 2 tsp coarse grain mustard dash, Worcester sauce ½ tsp salt METHOD Preheat the grill to medium. Mix all the herbs and spices together in a small bowl. Run some cold water over the bread and squeeze out the excess water. Add the soaked bread to the minced beef in a large bowl. Mix in the herbs and spices and all the remaining ingredients. Blend the ingredients together well using a large spoon or your hands. Shape into four burgers. Place the burgers directly onto the rack of the grill-pan to allow the fat to drain away during cooking. Grill each side for about 5-7 minutes or until cooked through.
3 tbsp reduced salt soy sauce 1 tsp Schwartz Ground Ginger 1 tsp Schwartz Perfect Shake Chinese Five Spice Herb & Spice Blend ½ - 1 tsp Schwartz Crushed Chillies (optional) 1 tbs Schwartz Sesame Seeds 1 tbs clear honey 350g (12oz) boneless, skinless, chicken breast, sliced 2 tbsp rapeseed oil 600g pack stir fry vegetables 4 spring onions, sliced diagonally METHOD In a large bowl mix the reduced salt soy sauce, Ginger, Chinese Five Spice, Crushed Chillies (if using), Sesame Seeds and honey. Add the chicken and stir to coat. Set aside to marinade while you prepare the vegetables. Heat half of the oil in a wok, or large frying pan and stir fry the vegetables for about 4-5 minutes. Set aside. Heat the remaining oil and stir fry the chicken for 3-4 minutes, reserving the marinade. Add the reserved marinade, spring onions and chicken, cook through for a further 2 minutes, or until the chicken is cooked through. Stir in the cooked vegetables and warm through for another couple of minutes. Great served with boiled egg noodles tossed with Schwartz Sesame Seeds. > Serving suggestion per serving: 200g boiled egg noodles
GOOD GRUB FOR A HEALTHY HEART C
oronary Heart Disease is by far the most common cause of death and disability. According to the BHF 2005, CHD accounted for around 114,000 deaths in 2003.
It is estimated that approx. 2.6 million in the UK have CHD (Health Survey for England) Preventative medicine can play a key role in the onset of CHD. Although non-modifiable risk factors such as age, gender, family history and ethnicity cannot be addressed, other risk factors such as smoking, hypertension, obesity, food intake, inactivity and excessive alcohol consumption can be. It is in these areas where preventative and post cardiac event education, regarding lifestyle modifications, can play a key role. By educating ourselves on the basic function of the Heart and cardiorespiratory system, we can begin to understand what it needs to operate optimally. By educating ourselves on healthy foods we can begin to consume the right type of nutritionally dense grub, both for our gut and our heart. Below is a few home truths on the ‘’deadly’’ saturated fat and cholesterol; more in-depth information on the importance of gut flora; and some top tips for both gut and heart health!
WILL SATURATED FAT AND HIGH CHOLESTEROL GIVE ME HEART DISEASE? For many years we were told that saturated fat and cholesterol were two of the main causes of heart disease. Even today some GP’s, nutritionists and other health professionals recommend that we stay away from foods containing these ‘’evil’’ fats and waxy lipids. This is simply not true.
Below is a little myth busting on cholesterol:
SO, WHAT IS CHOLESTEROL? Cholesterol is a soft waxy lipid which is made by the liver. It travels in the blood as high density lipoprotein (HDL) and low density lipoprotein (LDL) and is found in each cell membrane. Its job is to build and maintain cellular membranes, metabolize fat-soluble vitamins and synthesize many hormones. Important jobs you might say (you’d be right by the way).
IS LDL BAD & HDL GOOD? HDL Cholesterol = The good guy. There are at least five types of HDL. HDL transports cholesterol from the body’s tissues back to the Liver. HDL gets rid of excess cholesterol when the body is finished with it. LDL Cholesterol = The Bad Guy (or is it?). There are two main forms. The larger, more billowy LDL particles are now thought to have little or no significant role in heart disease. The smaller LDL are the problem. These smaller, denser LDL particles are the ones believed to be most involved in the process of inflammation that begins atherosclerosis.
onset of nearly every disease under the sun, including heart disease. When we consume a pro-inflammatory diet our gut health suffers. When our gut health suffers our heart health can suffer. Excessive intake of processed sugar/chemical filled foods, omega 6 oils and trans-fats each play a role in causing your gut distress. If we are constantly consuming these types of foods, we are bound to head into some sort of problems. ANOTHER INTERESTING AREA OF STUDY IS THAT OF THE EFFECT OF GUT FLORA AND HEART DISEASE: Gut flora are microscopic organisms that live in your stomach. Gut flora support our vital health systems and help the body fight other disease causing microorganisms. ‘’Gut flora promotes normal gastrointestinal function, provides protection from infection, regulates metabolism and comprises more than 75% of our immune system’’ - Dr. Chris Kresser. According to Science Daily: ‘’The differences in gut flora metabolism of the diet from one person to another appear to have a big effect on whether one develops heart disease.”
Staying w i t h cholesterol, this is a relatively poor indicator for heart health. See the graph below. What this indicates is that the countries with the lowest cholesterol readings actually had higher heart disease death rates: There is no correlation between blood cholesterol levels and heart disease. Dr. Johnny Bowden (Author of ‘’The Great Cholesterol Myth’’) describes a simple test that any of us can do once we have a blood test done. According to Dr. Bowden if we take our Triglyceride count and divide that number by our HDL (High Density Lipoprotein) this can give us a much better understanding if we are at risk of heart disease and insulin resistance. If someone has a high Triglyceride - HDL ratio (by high he says around 5), this is a much clearer risk indicator for heart disease than that of a standard cholesterol test. A good reading according to Dr. Bowden is around 2 or lower. For more information on the work of Dr. Jonny Bowden please visit www.jonnybowden.com. ‘’ALL DISEASE BEGINS IN THE GUT’’ - HIPPOCRATES Chronic Systemic Inflammation plays a major role in the
Our gut flora can be altered by certain features of our lifestyle like: antibiotics; contraceptive use; chronic stress and infection; foods containing wheat and omega 6 oils (can cause Leaky Gut); hormonal imbalances. When our flora is compromised we often end up at the doctors. The last thing your GP is ever going to say to you is: ‘’the reason that you are not feeling too well is more than likely due to an unhealthy gut’’ sadly quite a few doctors would rather prescribe us antibiotics instead of addressing the cause of the problem. Of course I’m not saying ignore going to your GP if you’re feeling unwell. Of course I’m not suggesting that your GP doesn’t care, it’s just slightly frustrating when the root cause of many problems, is so often ignored. If you visit your GP in the near future for a check-up or appointment, ask them about what you can do to improve your gut health, it would be interesting to know their thoughts. BELOW ARE SOME TREMENDOUS FOODS FOR YOUR GUT & HEART HEALTH: Cold water fish such as: Salmon, Mackerel & Trout are high in Omega 3 EFA’s. Omega 3 is an EFA (Essential Fatty Acid). They are essential because our bodies do not make them, therefore we must get them from our diet. Omega 3 EFA’s play a crucial role in the prevention of heart disease. Omega 3 EFA’s increase the activity of certain cells which help the arteries to relax and dilate. These heart healthy fats can also lower the amount of lipids circulating in the bloodstream. Your Ω3-Ω6 intake should be around 1:1. Most people consume around Ω3-Ω6 at 1:10 or even greater! This can lead to a proinflammatory response within the gut. Fermented Foods like Total® Yogurt, Sauerkraut, Kefir, Kombucha tea and Kimichi are literally teeming with beneficial
flora. ‘The various types of beneficial microbiota contained in Kefir make it one of the most potent probiotic foods available’’ - Dr. Chris Kresser. Green leafy vegetables such as: Kale, Spinach & Cabbage are high in heart-healthy antioxidants, fibre, folate, potassium and are rich in lutein. Kale contains an unusual compound, “which creates a sort of Teflon coating in your arteries to keep plaque from adhering,” says Dr. Fuhrman (author of Eat to Live). Garlic seems to have the ability to moderately lower our blood triglycerides and reduce arterial plaque formation. Berries like Blueberries, Acai, Cranberries and Strawberries contain are a good source of polyphenols, especially anthocyanins, micronutrients, and fibre which all play an important role in heart health. Berries are linked to decreased activities of carbohydrate digestive enzymes, decreased oxidative stress, and inhibition of inflammatory gene expression and foam cell formation (Department of Nutritional Sciences, CHRONIC Oklahoma State University). Grass-fed or wild meats contain higher levels of Omega 3 EFA’s, more CLA (Conjugated Linoleic Acid), higher level of antioxidants and vitamins. If you eat meat, try to always choose grass-fed when possible as store bought meat is higher in Omega 6, usually grain fed and may possibly contain antibiotics. No thanks!
Glutamine: Glutamine appears to reduce the damage associated with ischemia/reperfusion injury in cardiac cells, which may be associated with enhancing antioxidant and heat shock protein defences (Examine.com). Glutamine is investigated to aiding a ‘leaky gut’ as it is a regulator of intestinal tight junction barriers. For dosages regarding glutamine please consult your GP and refer to Examine.com. PHYSICAL ACTIVITY FOR YOUR GUT & HEART HEALTH: (Please consult your GP if you suffer from heart disease before implementing any Physical Activity routine into your lifestyle) Physical activity can play a key role in reducing morbidity and mortality in patients with established heart disease (Taylor et al., 2004). By taking part in regular physical activity sessions this will help the patient to increase confidence, reduce stress and body fat levels, reduce systolic and diastolic blood pressures amongst many other positive factors.
SYSTEMIC INFLAMMATION PLAYS A MAJOR ROLE IN THE ONSET OF NEARLY EVERY DISEASE UNDER THE SUN
SUPPLEMENTATION TO CONSIDER FOR GUT & HEART HEALTH: (Please consult your GP if you are considering taking ANY supplementation) CoQ10: CoQ10 is highly recommended for post-myocardial infarction for heart health, fibromyalgia for reducing symptoms and nonspecific pain and fatigue, and for persons using statin drugs to reduce the risk of developing myopathy as a side-effect (Examine.com.) For Dosages regarding CoQ10 please consult your GP & refer to Examine.com Fish Oil: Studies show strong evidence that omega-3 fatty acids from quality dietary fish oil can lower blood pressure and triglyceride levels (WebMD). For dosages regarding fish oil please consult your GP and refer to Examine.com. Probiotic: Probiotics, such as acidophilus and saccharomyces boulardii, are the good type of bacteria that help crowd out the harmful bacteria in order to support a healthy gut. This is important because more than 70% of your body’s immune defences can be found in your digestive tract (Optibac Probiotics). For dosages regarding probiotics please consult your GP and refer to the manufacturer’s instructions. Vitamin D3: Reduces inflammation. Maintains a strong mucosal barrier/lining of the intestines (Vitamin D Council). For dosages regarding vitamin D3 please consult your GP and refer to Examine.com and/or The Vitamin D Council.
Walking: This may sound simple enough, but walking is one of the easiest exercises that most people can do to maintain and improve heart health. Walking and other slow activities can also help to promote good digestive wellbeing.
Other Cardiovascular Exercise: For an individual with higher fitness levels, jogging, cardiac group circuit classes and other group activities can also have positive effects on both gut and heart health. Resistance Training: As far as resistance training goes when it comes to heart and gut health, this can also play a very beneficial role. Of course this greatly varies between a healthy individual and someone who has suffered heart disease and you should never strength train unsupervised if you have a heart condition.
IN CONCLUSION When ones gut is compromised, as mentioned earlier, this can lead to all sorts of nasty problems. By giving your gut what it needs to function optimally and by maintaining a good level of physical activity, you are providing your ‘’second brain’’ with what it needs to keep that other very important organ, your heart, healthy. Gareth Hogg is an Online Fitness & Nutrition Consultant. Based in the North-West of England, he operates online through www.tempo-training.co.uk
ant to promote diet and nutrition to enhance your client’s lifestyle? Read on!
Athletes tend to rely on carbo-loading to provide them with the energy they need before, during and after training. Following a gluten-free diet can help improve fitness levels If clients are complaining of feeling tired and performance because you need to think hard about which or lacking in energy, there’s a chance type of carbs to consume without resorting to standard they might be intolerant to certain food products. pasta or pizza, which have low nutritional value. These foods can also cause sugar levels to rise and Gluten is a protein found in wheat, fall rapidly, which can lead to muscle GLUTEN-FREE DIET barley and rye. An intolerance can and stomach cramps. CAN HELP IMPROVE result in debilitating inflammatory conditions. For those with coeliac Gluten-free foods have a low FITNESS LEVELS disease, complete avoidance of glycemic load and allow the body AND PERFORMANCE gluten is the only medically accepted to use fat-stored energy rather than BECAUSE YOU NEED treatment. Those with a gluten relying on regularly consuming carbs. TO THINK HARD ABOUT intolerance or allergy are often On a gluten-free diet, blood sugar concerned that their fitness levels levels remain more stable during WHICH TYPE OF CARBS may suffer once they begin to alter exercise, whereas a wheat-based TO CONSUME their eating habits. However many diet can cause fluctuations. These professional athletes have discovered fluctuations may lead to a belowthat making the switch to a gluten-free diet has improved par performance, feelings of exhaustion and longer muscle their lifestyle. recovery. Olympic Gold Medallist Paula Radcliffe sought medical advice after she famously failed to complete the Athens marathon in 2004. Tests revealed she was intolerant to wheat, gluten and dairy products - she now follows a gluten-free diet and has recovered her will to win. World Tennis no.1 Novak Djokovic was diagnosed with a gluten intolerance and subsequently cut bread and pasta from his diet. This helped transform him from feeling constantly tired and unwell into a champion.
So, for some clients, switching to a gluten-free diet can make for a positive change, especially if fitness levels are a vital component of their lifestyle.
Author Ross Mendham, former personal trainer and fitness model, is Managing Director of Dragons’ Den winning company, Barenaked Foods” www.barenakedfoods.co.uk
THE DIFFERENCE BETWEEN WHO YOU ARE AND WHO YOU WANT TO BE IS WHAT YOU DO. AND WHAT YOU HAVE TO DO TO GET WHERE YOU WANT TO BE MAY NOT BE PRETTY OR MAY NOT COME EASY...
Are you the person Iâ€™m looking for? Are you passionate about health + fitness? Work part time from home anywhere in the world Earn a six figure sum and live the life you deserve Risk Free, hassle free, no set up costs, residual income Email me at email@example.com / firstname.lastname@example.org or txt 07954604684
The Wall 21st-22nd June 2014 The Wall is a cross-country Ultramarathon journey through 69 miles of Hadrian’s Wall country between Carlisle Castle and Newcastle Gateshead Quayside. Launched in 2012 it has achieved almost cult status due to its iconic credentials. It has been widely praised for both the quality of its delivery and its completion rate: 90% of runners completed the 2013 route; all the more surprising given the sheer number who took part – with exactly 1000 entrants last year, making it by far the largest Ultra on the UK calendar in 2013. www.ratracethewall.com
Dig Deep Suffolk 6th – 7th September 2014 Dig Deep Suffolk is believed to be the first event of its kind in the area and will feature trail running over a variety of distances and will comprise of the 5.5 mile Rendlesham Dash Trail Race, a 20k Trail Race a 28 mile ‘Intro Ultra’ Trail marathon and the 50mile Ultra Tour of the Suffolk. The event will be based at Wantisden Hall (near Woodbridge) where competitor camping and registration will be located along with talks, demonstrations, films and running retail provided by Sweatshop (Ipswich). The Dig Deep Suffolk event will take place on the 6th and 7th of September 2014. www.digdeepraces.co.uk
The River Thames Half Marathon 5th October 2014 The River Thames Half is a new half marathon over a flat, fast and visually interesting course along roads and Thames towpath to the south west of London. It is a perfect preparation event if you are running New York, Amsterdam or Florence marathons or you want the challenge of running a half marathon. There is ample car parking close to the start and toilets and baggage facilities. All finishers will receive a memento. For further details and to enter go to http://riverthamesrunning.co.uk
BodyPower Expo 16th May-18th May 2014 BodyPower is the fastest growing consumer fitness exhibition in Europe, attracting tens of thousands of health and fitness enthusiasts from around the globe. Held within the accessible National Exhibition Centre, Birmingham, the show presents a diverse cross section from the fitness industry through an extensive exhibition, impressive visual displays, competitions and interactive feature areas. BodyPower Expo is the must attend event for anyone with an interest in sport, fitness or nutrition. www.bodypowerexpo.co.uk
The Tri-Challenge Team Triathlon 20th September 2014 The event is ideal for all levels of triathlete so find your team of 3 and secure your team entry. The distances are 400m swim/15km bike/5km run. All team members complete all disciplines however the first team member will set off on the swim, come out of the water, tag the next member who then completes the swim and so on. You then move on to the bike and then the run. The event is electric and one not to be missed. Possibly the friendliest and most fun triathlon to take part in! Whether you get friends or get your company signed up we hope to see you at the event. www.thefixevents.com/content/the-tri-challenge-team-triathlon-2014
DO YOU DARE TO GO
hose born in Generation X, Y or Z might think that barefoot running is a new fad. Brands Vibram 5Fingers® and Vivobarefoot launched the first commercial barefoot and minimalist shoes in 2004, followed by big advertising campaigns for a ‘new philosophy in running’ from the industry from 2009-2011. But the history of barefoot running goes back much farther. The Tarahumara Indians are a tribe from Mexico that are known for being able to run long distances barefoot using a toe strike. They literally run down deer and wild turkeys while hunting. Christopher McDougall described the tribe and their footwear in the 2009 best-selling book ‘Born to Run’.
Another convert to barefoot running is Chris. At the time he was fighting injury (Iliotibial band syndrome) and read an article implying that this might be caused by the cushioning of trainers. He did some more research and made the leap to running barefoot. Once winter struck, he had to invest in shoes. You can see him wearing Sockwa, which are stretch neoprene bonded to a rubber sole. They have zero drop and a sole thickness of 1.2 mm. Chris believes Sockwa are the closest you can get to barefoot. He was already a forefoot striker (having been a national class distance runner in High School and then an All American in the marathon at university), so the transition to barefoot running was a natural one. He suggests to new barefoot runners to do foot strengthening exercises and reminds people on the fence that “running ONCE SOMEONE barefoot takes them back to the freedom GOES BAREFOOT, and playfulness of when they were a THEY NEVER GO child. That is what running is all about, BACK joyful play.”
The first modern victory for barefoot runners was in Rome at the 1960 Olympics. An unknown Ethiopian, Abebe Bikila, took home the gold medal with a World Record finish of 2:15:16.2. During the 1960s, runners in Britain started looking for lightweight shoes that would improve their running efficiency and help them win more races. Japanese Tiger Cubs were imported during this time as a lighter replacement to tennis shoes.
These days, barefoot and minimal are terms that are sometimes used interchangeably. Barefoot shoes offer thin soles that are flexible without any difference between heel and toe height. Minimalist shoes will have a thicker sole, but it is still very flexible. There might be a little bit of height on the heel (also known as a drop), but it is nowhere near as large as a traditional trainer. Vibram 5Fingers® have 5 toe pouches and a soul made of rubber that is meant to fit like a glove. This allows the foot to move naturally. Vibrofoot markets its shoes as a way to protect your feet while allowing your body to respond to what it feels out on your run. Even Nike is in on the action with their Free line. Styles range from 0 to 10, where 0 is the most flexible outsole and the 10 offers an average running shoe amount of support. The key design feature is the sole, which has many segments allowing your foot added flexibility. It seems once someone goes barefoot, they never go back. Many people find it complements their running style of a fore strike, while others find Achilles pain disappears. Luke Brown (of Portishead, UK) ran the 2014 London Marathon in Vivobarefoot trainers. He started running with barefoot trainers in June 2012 as he had knee pain that prevented him from running more than twice a week. He now runs five times a week and is injury free. His advice for people who want to try running barefoot “[Start by running a] maximum 1 mile per run [with] 2-3 runs per week. Gradually build up from there. If you rush you will hurt you calf or Achilles. When you’re running you’ll feel like it’s ok to run a bit further. Don’t do it. Vivobarefoot has training videos on their website which are worth watching. These aren’t for everyone and the most important thing is technique. Get your technique right and you can run in anything. “
Scott Filderman (63, Philadelphia, PA, USA) started walking barefoot (no shoes at all) after retiring at the age of 53 ad has found it dramatically improved his health. He started off slowly to build up leg muscles and foot calluses. It took several painful months to transition from heel-strike to forefoot strike. Now Scott regularly walks 5 miles a day barefoot. Scott prefers Tune Footwear when he has to wear shoes (in shops and other places that require shoes). He said it takes a bit of compromise at home as his wife is not yet a barefoot convert. There is a research laboratory at Harvard University (Cambridge, Massachusetts, USA) that studies the biomechanical effects of barefoot running (www.barefootrunning.fas.harvard.edu/). They want to examine the how and why people have come to run barefoot in comparison to people wearing modern running shoes. They do not say how people should run or how they can avoid injuries based on footwear. It is great to see the photographs on the site demonstrating different types of foot strikes and a few tips on proper forefoot running form (such as build up the distance slowly, alternate runs with and without shoes to keep mileage up, stretch hamstrings and calves, stop if you feel pain). While the benefits of barefoot running might not be scientifically proven, the fact that it has ignited thousands of people with a passion for running cannot be argued. People will do what they love. Let them love it and feel move in touch with the ground as they fly over it. Mollie Millington is a London-based personal trainer and health coach. www.ptmollie.com @PTMollie
WHAT IS THE BEST HEART RATE MONITOR
I CAN BUY? G
one are the days you could only monitor your heart rate with a series of leads attached to your chest. With technology nowadays, most heart rate monitors are comprised of a simple device resembling a wrist watch that displays instant information about your heart rate as well as general fitness levels. Whether you’re training for a marathon or want to be aware of your heart rate for medical reasons, a heart rate monitor is a useful investment. “An ounce of prevention saves a pound of cure” says Dr. Wendy Snell, health expert at Blossoms Healthcare, a clinic that provides health assessments in preparation of competitive events. To help you determine what device will be best for you according to your needs, this list comprises the best heart rate monitors currently available.
BEST FOR SMARTPHONES
MIO ALPHA STRAPLESS HRM (APPROX. £150-160) For those are joint at the hip to their smartphone the Mio Alpha is the go-to heart rate monitor. The latest in wrist heart rate monitors, this device alleviates the need to wear a chest belt as all data is collected and recorded in the wrist watch device. Although it functions well as a simple heart rate monitor wrist watch, with the aid of Bluetooth technology, live and continuous data on your heart rate and fitness levels can be sent directly to your smartphone. Together with fitness apps such as Strava, RunKeep and Endomondo you can perform tasks such as GPS routing, calculate calories burned as well as record your training sessions to track your progression. The downside is that is doesn’t connect to a computer meaning unless you have a smartphone, the Alpha is simply a wrist watch heart rate monitor.
BEST FOR A BUDGET
OREGON SCIENTIFIC HRM WATCH (APPROX. £30)
the help of the infrared USB stick provided and when paired with the Polar ProTrainer software, you can obtain a range of statistics about your training session, cycling technique and fitness progression.
BEST FOR RUNNERS
SOLEUS GPS 3.0 HRM (APPROX. £180) With the motivational words “Go the extra mile. It’s never crowded” imprinted on the back of the Soleus GPS 3.0, it’s clear this heart rate monitor is designed for avid fitness enthusiasts. Tailored to your personal height, weight and age this device can compile, record and analyse your fitness and performance levels using the free Soleus software provided. Speed, distance and pace can also be recorded with the built in GPS function and you can set interval timers and heart rate zone alarms to aid your training session.
BEST FOR THOSE WITH ARRYTHMIA POLAR RS800CX (FROM £230)
If you’re just looking for a way to monitor your heart Those with arrhythmias rate without breaking the (an irregular or abnormal bank, the Oregon Scientific heartbeat) may be advised offers the most value for by their doctors to invest in a money. Reflected in the simple heart rate monitor. Although design, this budget heart rate unable to specifically record monitor is simple to use due to the lack moments of arrhythmia, wearing the Polar AN OUNCE OF of complicated additional functions. Heart RS800CX as a constant heart rate monitor PREVENTION rate monitors on this side of the scale mean will enable you to document periods of accuracy is only achieved with the use of SAVES A POUND increased activity and fluctuations in your a chest strap which broadcasts a wireless average heart rate. It can record up to 18 OF CURE signal to the display monitor on the wrist hours of constant activity that can then watch. As well as performing a regular be easily downloaded so you can present watch functions with stopwatch abilities, this device can give to your doctor for analysis. Wearing the device also allows average heart rate readings over a period of time. You can you to instantly view your heart rate and gives you constant also programme it to set individual HI/LO heart rate zones so awareness of the activity of your heart during daily routine that an alert is sounded when you move out of these training activities. It must be noted that information about heart beat parameters. patterns, morphology, intervals and heart rate variability can
BEST FOR CYCLING
POLAR CS600X HRM (APPROX. £230) When it comes to heart rate monitors, Polar devices come out top of the range. Although at the higher end of the budget, the Polar CS600X provides an excellent cycle-specific heart rate monitor. Many functions are added to enable a smooth ride for any avid cycler including the ability to set the training session according to wheel size. The display monitor is suitable to read, even in rainy conditions, and there’s a built in automatic start/pause feature for city riders who frequently stop a traffic lights. Data can be transferred wirelessly with
only be correctly interpreted with the use of a Holter monitor which records electrical activity of the heart as opposed to general rhythmic data. The Polar RS800CX simply provides a user-friendly heart rate monitor for those looking to keep track of their personal heart function when away from the GP’s office. Carlo Pandian is a fitness writer with a passion for health and wellbeing. He loves to impart his knowledge for living a healthier lifestyle to other fitness enthusiasts.
CHOOSING A TRAINING PROVIDER?
GET THE FAQS
ith plenty of training providers and hundreds of courses to choose from, how do you differentiate between the good and the bad? What questions should you ask them to ensure that you are making an informed decision about who to entrust with your future career prospects. Bob Ellis, Managing Director of Focus Training, one of the UK’s leading providers of training for the fitness industry, says if you don’t want to get caught out, simply check the FAQS, that’s Finance, Accreditation, Quality and Success, four crucial areas where a little thought can protect you from making a costly mistake.
FINANCE Good quality, fully accredited training does not come cheap. There is just too much involved, so the age-old rule applies here, if it seems too good to be true then it probably is. When it comes to paying for your course, however, there are a number of options. If you are lucky enough to meet the age criteria, that is 24 years or over, then make sure you take advantage of the Government’s 24+ Advanced Learning Loans. These are currently available on a wide range of courses as long as you start before 31st July 2014. In an ideal world most providers, I’m sure, would love to secure a student’s commitment to a course by payment up front. However that can be a very significant single outlay and many providers recognise that clients need the option to pay in instalments to spread the cost. At Focus, we offer 0% finance over 12 months. However on the flip side, we also offer a 5% discount incentive for people who pay in full at the outset. I must sound a loud note of caution here about some of the finance packages I have seen being offered. Please, look
carefully at the interest rates, they have been known to be as much as 30% which will cost you hundreds of pounds more than you should, or could, be paying with another provider.
ACCREDITATION This is extremely important. Check out the validity of the qualification your provider is offering, no matter how large or small that company may seem. Firstly make sure your qualification will get you accepted onto the REPS register, this is vital for your future employability. Secondly check that your qualification is properly accredited and, in particular, that it is transferable. At some point down the line, and it may be when you are already committed to another course, you will be asked for proof of your existing qualifications. If they are not Ofqual, then they will not be acceptable to any awarding body e.g. CYQ, Active IQ, City & Guilds. Put simply, it is not worth the paper it is written on and will cost you dearly to re-take the necessary modules.
SUCCESS If a company has a proven track record of success then you should feel confident about signing up with them. So how can you measure success in this sector? Well a number of key indicators apply here. Ofsted of course, is one, and you can look up the most recent inspections for any training provider at www.ofsted.gov.uk. At the end of the day, whilst student motivation can be influenced by the expertise and support of the tutors who guide them along the way, the ultimate responsibility for success or failure lies with the student. Choose your training provider wisely because as they say, “success breeds success”, so here’s to yours! Find out more about Focus Training and their full range of PT, health and fitness courses at www.focus-training.com
hen training for a marathon we need to look beyond just running. In order to be prepared for the 26.2 miles your body needs to have received the correct training, nutrition and supplements, recovery and you need to have the appropriate gear to get you through to the end. WHAT SORT OF TRAINING? Not only do you need a good running schedule to build up the miles, but you also need to look at different types of training sessions. These can include hill training, tempo training and cross training.
Hill training will strengthen your legs, especially your quads, and get you ready for any hills that you may encounter during your longer runs. Tempo training is a series of shorter runs (three or four miles) performed at a faster pace per mile than you would run your longer distances. This will help to increase your speed and elevate your heart rate. Cross Training can be anything other than running that will still strengthen your body, some people like to use a bike or
cross trainer. I prefer to do Pilates and strength training as my form of cross training.
My strength training was split into four sessions, lower body, upper body, full body and conditioning. Pilates was a group ball class, which strengthened my core whilst working the full body. I find this combination of running, Pilates and strength training gives me the right balance to be strong and have the endurance to complete the marathon. WHAT DO YOU EAT? In the build up to the big day, your carbohydrates will need to be increased as these will be your main energy source. However still eating a healthy and balanced diet with proteins and fats is essential to get all the right nutrients your body needs On the day of the marathon, you will want some slow releasing carbohydrates when you get up, whilst starting to hydrate (be careful not to drink too much as you do not want to be stopping to go to the toilet during the marathon). Having a banana whilst putting your bags into the baggage storage
area, usually around forty-five minutes before the race starts, will give you some more slow release energy ready to begin. Make sure your race nutrition is easily accessible and know when you are going to use it. You want to keep your glycogen stores topped up rather than allowing them to run out before you decide to refuel. I usually start taking my shot blocks around mile six and take one every two miles for the rest of the race. In your finishing race bag you will want a protein shake and some foods that will provide quick releasing energy such as pistachio nuts.
YOU WANT TO KEEP YOUR GLYCOGEN STORES TOPPED UP RATHER THAN ALLOWING THEM TO RUN OUT BEFORE YOU DECIDE TO REFUEL
2. Running top - find a top that is comfortable and breathable without giving you any sore areas. 3. Watch - get a good watch preferably with GPS so you can track your runs. 4. Water - you need to keep well hydrated. 5. Camel pack bag - ideal for longer training runs so you do not have to hold bottles of water. 6. Calf supports - helps protect your calves during runs. 7. Gels - normally contains caffeine and glycogen to help give you energy during your longer training runs and the race itself. 8. Old Clothes - in order to keep warm before the race, it is a good idea to wear some old clothes over your race gear. These can be discarded before the race and there is normally plenty of charities around picking these up so they will go to a good home.
DO YOU USE ANY SUPPLEMENTS?
9. Warm Clothes - having a set of clothes to put on over your race gear at the end of the race will make you feel more comfortable once finishing.
I use Magnesium Oil every night before bed as it is designed to combat fatigue, improve muscular performance and aid recovery.
10. Post-race drink - a protein shake or electrolyte drink would help replace fluids and be a good start to your post-race recovery.
The week before the marathon I start to add Himalayan pink salt to a pint of water a day as this helps to keep the body hydrated.
11. Sudocrem - relieves any chaffing.
I also use a post-training protein shake after all my training sessions except Pilates in order to help speed up recovery. HOW DO YOU RECOVER AFTER TRAINING AND THE EVENT? After each run and strength training session it is important to stretch, spending a few minutes on each of the muscles in the legs and glutes. If you have a foam roller use this to roll out the quads, hamstrings, calves and IT band. Rolling a lacrosse ball under the foot will also help relieve any tension under the foot and help prevent any injury. When you are increasing your mileage it would be beneficial to have a sports massage every two weeks in order to break down any scar tissue built up from the running, and it can help prevent injury. The most important part of recovery is listening to your body. If you have planned a long run and you do not feel youâ€™re recovered enough to run, rest and get back into your stride with the next session you have planned - do not use this as an excuse to be lazy and miss training sessions! Choosing the right tapering (decreasing the miles) and letting the body recover before race day will help you feel fresh and strong for the marathon. I took out all my strength and Pilates sessions and only did one three mile run on the last week on the build up to the marathon. WHAT IS YOUR ESSENTIAL GEAR? 1. Good running Trainers - before you do your first running session I would suggest going to get your feet tested and gait analysed in order to get the correct running shoes for you.
Craig is a Personal Trainer, Group Instructor and a Nutrition and Weight Advisor at Richard Callender Exclusive Training. www.craigsfitness.co.uk
Ask your client why they think they are overweight.
How would you possibly know, you don’t live with them or indeed, can’t second guess why they are overweight, but they will know. They may not be too keen to tell you (or actually admit it to themselves at first) but if your relationship is strong and they trust you and are brave enough to tell you, then you have the perfect blueprint for success.
Ask the client to keep a five-day food diary and then have a system for analysing this.
Split each item on the list into one of the five food groups from the Balance of Good Health food plate and see how it compares. Asking the client to identify what changes they could make is far more productive than making your own suggestions. Let them give you the answers because they surely know which will work better for them.
Have some rules on snacking.
One strategy may be a five eating points a day rule. Breakfast, mid-morning snack, lunch, mid afternoon snack and evening meal. This provides plenty of opportunities to eat and will offer good blood sugar balance (providing the right foods are selected). It will stop late night eating and nibbling on snack foods during the day other than the programmed snacks.
Ask your client to draw up a shopping list.
Set out a weekly exercise plan
Never underestimate the power of the weigh in.
This ensures that they have all of the right foods in the house to prepare healthy foods and to take appropriate snacks to work each day. Having an online account with one of the big supermarkets and having your standard order delivered each week means that there is no chance of being tempted by the cakes that were on special offer and looked so good.
This is for your client so that they have been the main contributor rather than you. Ask them what will work for them and what is realistic? How frequently can they achieve exercise and for how long and how intensely can they participate. Think of ways that you can remind or reward them, and send texts and updates to ensure they know you are monitoring them.
Make sure you are weighing the client weekly but ask them not to weigh daily as this can be counterproductive. You may also want to use other metrics such as waist circumference and body composition but this is best done monthly rather than weekly. Think of rewards and ways of praising your client when they have done well.
STRATEGIES FOR WEIGHT MANAGEMENT WITH YOUR CLIENT
Remember to use motivational interviewing rather than direct persuasion to get your client to change their behaviour.
Family/Friends support is very important for longterm weight loss.
Keep bringing new ideas to the table each week.
Ask open questions such as “What do you see as the barriers to achieving your weight loss this week?” Keep them focussed on SMART goals and targets and set these on a weekly basis. Always review last week’s goals and reflect on how they went with the client.
Find out about what your client is putting in place with their family and friends to assist them. Invite the most important person along for a free session with your client, get them onside and let them know how important they are in terms of your clients’ goals and weight loss aspirations. If you do this well you may just pick up another client.
Be sure to have a ten or twelve week plan where each week of your ‘programme’ has something unique and challenging about it. Don’t just turn up with a view to having some woolly conversation about weight loss/gain. Make sure there is a structure to every meeting and there is a purpose and objective to each meeting. Remember that knowledge is power and by passing on ideas and information to your client it will empower them to stick to the task.
Have a proper relapse strategy in place.
There will be lapses, relapses and possibly full collapses and if the client has no expectation of this or has not considered what they will do, a lapse can become a full collapse if left unattended. Ensure that your client sees lapses as an inevitable and legitimate part of the process of change.
POLAR FT4 The Polar FT4 is a heart rate monitor watch that also tracks the number of calories burned. The price is very reasonable and it’s perfect if you want a no-nonsense watch without too many features to navigate, although some may prefer a watch that offers a stopwatch feature. I really like the Polar FT4 for its look and its simplicity.
SAMSUNG GALAXY GEAR FIT The Samsung Galaxy Gear Fit is a cross between a fitness tracker and a smartwatch. The features include a function that allows you to log your daily exercise, e.g. cycling or walking and you can also control music the way you would on a smart phone. What I liked best about the Gear Fit, aside from its impressive appearance, was its handy media controller, its bright display and its heart rate monitor. The only negative was that the battery ran out far too quickly. www.samsung.com £169.00
TOMTOM MULTI-SPORT WATCH The TomTom Multisport Watch is designed for running, cycling and swimming. It has a one-button control system, which makes it incredibly easy to use as you simply scroll through the menus to find what you want. The easy set-up and user interface are great features. It also picks up your location very quickly in comparison to other GPS watches. www.tomtom.com £249.99
SUUNTO AMBIT2 S The Ambit 2 S is a multisport GPS watch, designed for cycling, running and swimming. The GPS provides a good guideline for route navigation and the heart rate monitor is also a handy built-in feature. It’s a good all-round watch but at £275.50, it’s at the higher end of the price range. www.suunto.com £275.50
ADIDAS MICOACH SMART RUN WATCH The Smart Run Watch includes a strapless heart rate monitor, GPS tracking, activity tracker, touchscreen and real-time coaching. I really like the built-in Wi-Fi and music player features. Although it’s a bulky watch, I love the appearance and feel of the Smart Run. The only drawbacks are the price and the battery life. www.adidas.co.uk £295
ALL PARTY REPORT
MEANS FOR EXERCISE PROFESSIONALS
he first stage of the All-Party Commission on Physical Activity report: ‘Tackling Physical Inactivity’, makes recommendation to address the harmful levels of inactivity in the UK. The population’s sedentary lifestyles pose a serious threat to health, wellbeing and life expectancy posing a huge burden to public services. Exercise professionals have a large part to play in raising activity levels for children and adults.
a pivotal role in giving them the foundations and skills for an active life.
In terms of instructing adults, professionals need to ensure that they regularly update their qualifications and experience to address the afflictions of much of the population; rising obesity and physical illiteracy require that exercise professionals need to keep updating their skill set to cope with this unique set of challenges that many more clients The study has found that only 51% of children reach the present to exercise professionals. Many obese adults with recommended levels of sixty low levels of physical literacy have minutes of daily exercise, which received medical referrals and falls off dramatically by the time have to be taught very basic skills. EXERCISE they reach adulthood. Only 22.5% Professionals need the knowledge, PROFESSIONALS HAVE of adults perform half an hour of competence and skills to perform A LARGE PART TO PLAY exercise a week, as compared with such specific roles. IN RAISING ACTIVITY the recommended 150 minutes REPs Level 4 category helps per week of moderate physical LEVELS consumers find professionals activity in bouts of ten minutes or trained to the required standard to more. This highlights the need to help children tackle obesity, while encourage activity at every stage of life, particularly in young the Register’s category for Physical Activity for Children is children to establish an active lifestyle habit that they can specifically designed for under 16s. The Level 4 professionals take with them to adulthood. work in obesity and diabetes management, and have the As exercise professionals, we are a critical part of addressing necessary skills representing current best clinical practice, this problem at every stage of life by ensuring that all while REPs Level 2 includes a qualification for those working instruction is of the highest quality. Sport experiences with young people. must be to motivate and inspire children to maintain the As the report highlights, for the first time in history, the recommended levels of activity into adulthood. In delivering current generation of young people is expected to die five physical activity for children therefore, professionals have years younger than their parents. It has never been more the responsibility to ensure that they arm children with the important to engage today’s young people in physical activity necessary physical literacy from a young age, helping to and keep them engaged into adulthood. encourage participation in sport at a later stage of life. If properly instructed from a young age, professionals can have www.exerciseregister.org
A WorldPay Zinc Chip + PIN Keypad Plus an iPad Mini
CASE STUDY Pauline Mitchell owns Studio Central Fitness, a fitness training company in Clydebank, Scotland. She recently started accepting card payments at her studio because customers were increasingly turning up to classes without any cash to pay. Letting them pay at a later date was hitting her income hard, but since discovering the WorldPay Zinc pay as you go system, she has seen a significant boost in her cash flow. Pauline comments: “When I heard about WorldPay Zinc, it sounded like a great tool for my business as it meant I could take instant payments from customers. The fact that it is pay as you go made it an easier choice for me as you can take card payments as little and often as you like. You simply pay a small price for each transaction you make. The service is really quick and easy to use, it works with my smartphone and the Chip & PIN keypad is small, lightweight and portable, meaning I can take payments outside of my studio too.
Does Pauline’s story sound familiar? Have you suffered from late payments? Could taking card payments help to boost your cash flow? We’ve teamed up with WorldPay to offer a couple of lucky readers the chance to win their very own WorldPay Zinc Chip & PIN keypad. The keypad also works with iPads which is why we’re giving away an iPad Mini 3G to go with each prize too! To be in with a chance of winning your WorldPay Zinc keypad AND iPad Mini, drop an email to email@example.com describing in 25 words or less how you think WorldPay Zinc will benefit your business. Please include your residential address and phone number in your email and put ‘PT Magazine Promotion’ in the subject line. Good luck!
“Since I started taking card payments using WorldPay Zinc, customers have been paying on time and more people are buying fitness sessions in bulk. I hope that as my business grows I will be able to use it more often.” Terms and Conditions apply: www.worldpayzinc.com/ptmagazineprizedrawterms
THINGS TO DO TO
REDUCE OESTROGEN LEVELS + IMPROVE CELLULITE
omen often get the bum deal, quite literally! Females tend to store the most body fat in their lower bodies. Thighs, Hips and Bum’s… do you relate??
That’s the most common problem area for my female clients, often when they first come to me they have been spending hours on the treadmill in the hope of targeting these stubborn areas. Ladies, the truth is that isn’t going to work. Allow me to explain: Women that are predisposed to fat storage in their lower body means that you’re liver may be unable to detox the level of oestrogen in your body. Oestrogen is the female dominant sex hormone that we all produce and is perfectly natural. However if your liver is under stress from lifestyle and dietary habits such as excessive alcohol and processed foods that are everywhere today if won’t be able to fully detox your body of excess oestrogen. In order to remove excess oestrogen from the body the liver produces sex hormone binding globulins (SHBG) they do what it says on the tin, they bind to excess oestrogen in the blood stream and remove them. During high toxicity as mentioned previously, less SHGB is produced by
the liver so less oestrogen is removed, the oestrogen in your blood stream is then sent to fat stores. Women have a higher number alpha 2 receptors in their lower body, these receptors like to store oestrogen hence the common problem of women storing fat in these areas. So what can we do to manage oestrogen levels?
HERE’S TEN THINGS TO DO TO REDUCE OESTROGEN LEVELS 1. Eat lots of green veg (Spinach, Broccoli, Watercress, Kale) and cruciferous veg (cabbage, broccoli, Brussels sprouts, and cauliflower). These vegetables contain a plant compound called DIM with health-promoting properties and detox benefits. They also contain a compound called Indol 3 carbinol which binds to oestrogen and then you excrete it. 2. Include aromatase inhibitors in your diet to help prevent testosterone from being turned into oestrogen. Found in supplements like selenium, melatonin, zinc and green tea. 3. Eat linseed (aka flaxseed) hulls to speed up excretion process by increasing SHGB
4. Drink bottled mineral water which has a lot less chemicals then tap water. Glass bottles would be even better. 5. In general eat a ‘clean’ diet in general and organic where possible. Lots of veg, fruit, meat, fish, nuts, seeds, herbs, spices, unrefined oils. 6. Improve your gut health to help you absorb more nutrients. Probiotic and Digestive Enzyme supplements are good for this 7. Do resistance exercise that uses multiple muscles (compound movements) with short work periods and short rest periods- think HIGH intensity! Lift Weights! 8. Avoid Fake food i.e. all processed food. These have a host of manmade chemicals in them. In general if a food doesn’t go off then it’s bad for you. If it goes off within a few days then it’s good for you. 9. Avoid Alcohol because it stresses out the liver, especially lager as it is produces more oestrogen. 10. Drink Tap water – over 300 chemicals are in UK tap water and by other countries standards it would be illegal 11. It’s inevitable with this being the most common problem area amongst female clients that often low self-esteem and poor body image are a bi product that we also need to look at and implement changes.
BODY IMAGE.. ISN’T IT ABOUT TIME TO ACCEPT YOUR OWN SKIN? Only four percent of women globally consider themselves beautiful A global survey found that two thirds of women strongly agree that “the media and advertising set an unrealistic standard of beauty that most women can’t ever achieve.” Researchers have found that “fat talk”—a phenomena in which a person makes negative claims about their weight to others—is an expected norm among women Global statistics have reached alarming figures around body image and subsequently disorders, including disordered eating. The above figures are pretty hard hitting. As a society on the whole this needs to change. The fitness community can provide both great solace and ‘therapy’ for these issues. Weight training is proven to boost self-esteem and body image as well as improving your overall health and social circle. Follow my Ten Steps to Better Body Image for the next 30 days, apply the guideline advice given above and banish those demons!
TEN WAYS TO IMPROVE YOUR BODY IMAGE: HEAD TO NATURE FOR INSPIRATION Go outside, take a flower, leaf or twig, anything that catches your eye. Is it perfect? Or does it have irregular edges, rough sides and blemishes? Chances are that it is imperfect, yet it is still so amazing. Nature is beautiful even though it’s unable to be perfect. Take this wisdom and use it on yourself – you are imperfect, yet you are also beautiful.
WRITE AN “I LIKE MYSELF BECAUSE…” LIST I often use this technique with clients. First, write down 10 things that you like about yourself without referring to your appearance. Include things that you’re good at, or various ways you’re proud of yourself. Then, after this list is done, make another list of 10 things you like about your body and appearance. Depending on your current state of mind, this might be hard to do at first, but do your best and add to the list later when you think of something else. CHALLENGE NEGATIVE SELF-TALK Every time you hear yourself talking negatively about how you look, spend an equal amount of time giving yourself positive feedback. Your worst critic is yourself, which means only you can change that. You do have the power to focus on the positive, change your own state of mind and trash negative self-talk. BE REALISTIC If your ultimate goal is to lose weight and get in shape, don’t expect it to happen overnight. Buy and wear clothes that you are comfortable in, and if you can’t stand looking at the size on the label, cut the tag out! I do that all the time! Weight loss is a slow and gradual process and you can’t expect instant results. As for off and on season, take the pressure off yourself, what you view as ‘out of shape’ is often so far from reality and you need to check yourself! ADMIRE SUCCESSFUL PEOPLE, NOT SLENDER PEOPLE This is a BIG one for me, I recall the people I admired in my early 20’s being the stick thin models that I so desperately wanted to look like. Ask yourself who your role models are in life? Do you look up to them because they have a pretty face, skinny and nice clothes, or rather because you respect their intelligence success and who they are on the inside? Admiring successful people and surrounding yourself with these kinds of people can help shift your focus away from outer appearances. Look at what’s inside of a successful person that makes you admire them so much. I have a host of piers, both male and female whom I look up to and take inspiration for being successful, smart and driven- that’s #Alpha LET FOOD BE YOUR FRIEND, NOT YOUR FOE Stop feeling guilty about what you’ve been eating and start eating right! Good nutrition means you’re nourishing your body by eating healthy foods. Stop eating processed foods that have a lot of man-made ingredients on the label and stick to natural foods, which are nutrient-dense and provide more energy. Please take a look at my nationwide nutrition course running in 2014 for those looking to develop their knowledge in this area and learn the ‘secrets of the pros’ www.flmtraining. co.uk/training-courses DON’T THROW A PITY PARTY Feeling sorry for yourself is rarely productive, but it can be even worse when you get a group of your girlfriends together for a massive “woe is me” body bashing pity party. Seriously! I know chicks who do this!! As much as some women need to
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talk about their feelings and concerns, continually wallowing in self-pity can negatively affect your progress toward selfacceptance. Throw a workout party instead ;)
Everyone should exercise, and not just for weight loss. Regular aerobic exercise improves heart and lung health, HOW WELL DO YOU KNOW YOUR BODY increasing muscle endurance, circulation and overall body health. Resistance exercises, such as weight-lifting, builds Women are most familiar with their face, and are therefore your lean muscle tissue and boost your metabolism. If you most likely to be accepting of this part of their body. In this don’t really like to exercise in the gym, explore other options. sense, you should also try to get used to the rest of your body. Staying active is a great way to give back to your body for Look at yourself in the mirror and study the shape of your all it does for you. The ability to body and how it looks. If you can do exercise is a gift, the sense of this every day, you will be less likely to STAYING ACTIVE IS A achievement and empowerment be shocked by the appearance of your GREAT WAY TO GIVE BACK can positively impact both your naked self and more understanding, TO YOUR BODY FOR ALL IT mental and physical wellbeing on knowledgeable and accepting of it. an immeasurable scale. DOES FOR YOU. Don’t be obsessive and critical, view subjectively from a place of love. Set So what are you waiting for? Find a buddy, a family member small fitness goals and track your progress, seeing the changes in a tangible way will empower or friend, book some personal training sessions and ask to be taught how to perform compound lifts correctly. Seek and inspire you to keep going. professional advice on nutrition and training. Join a gym, get PAMPER YOURSELF active!! Set a goal or target whether that be to enter a race, or Your body deserves a break sometimes, and so do you! Treat getting in shape for a holiday or photo shoot. Combine that yourself to relaxing retreats, like taking a bubble bath by by following the ‘Ten Steps to Reduce Estrogen’ and the ‘Ten candlelight, getting a massage, shelling out for a manicure steps to better body image’ for the next 30 days and see just and pedicure, or indulging in a rich piece of dark chocolate. how far you can go in a short space of time. Buy a new scented lotion and massage it into your arms, legs, fingertips, toes, and entire body, studying each part as you pass it by. Treat your body with respect and treat it regularly, Jessica is a Scitec Nutrition Sponsored Athlete, a Fitness too! Model and Competitor. www.divabodydesign.com
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h it w w ie v r te in te u in 10 m
T R A E P Y L CAR ainer Personal Tr
WHY DID YOU DECIDE TO BECOME A PERSONAL TRAINER? I’ve always loved fitness but it wasn’t until I started my Youtube channel that my followers made me realise that it could be something I turned into a career – it really is the best job in the world! HOW DO YOU MOTIVATE PEOPLE INTO GETTING, AND STAYING, FIT? By making it fun, no-one wants to do something they don’t enjoy and the gym can be a very intimidating and lonely place which is why I make up games, keep it varied and keep them laughing! WHEN YOU MEET A NEW CLIENT WHAT EVALUATIONS WOULD YOU DO TO DETERMINE THE APPROPRIATE FITNESS PROGRAMME?
WHAT MAKES YOU A SUCCESSFUL PT? IS IT TRAINING YOU’VE HAD, KIT YOU USE, OR IS IT SOMETHING ABOUT YOUR PERSONALITY? My training with Lifetime provided me with the skills and platform I needed to kick start my career. I 100% believe that it’s your personality and passion that make you a successful PT, one that can build a strong rapport with clients and achieve success day in day out. WHAT DO YOU FEEL IS THE BIGGEST PROBLEM PERSONAL TRAINERS FACE? Unrealistic expectations – I cannot undo what my clients do when I am not with them. It’s up to them to eat healthy and continue my recommended exercise – there has to be real buy-in from the client! They need to want to achieve their fitness goals or weight loss targets.
I have a lifestyle questionnaire, PAR-Q and a couple of fitness tests to make sure we are both working towards the same goals. IF A CLIENT SUFFERS AN INJURY DURING A SESSION, HOW DO YOU HANDLE IT? Depends on the injury, I am also a first aider so can handle most things!
Carly Peart, 26, from Norwich, completed her training with Lifetime. For more information please visit www.lifetimetraining.co.uk
GYM • CLUB • CASUAL