PT Magazine November issue

NOVEMBER 2014 // £4

TRAIN WITH TOWIE’S

LUCY

MECKLENBURGH RESULTS WITH LUCY LEADS THE ONLINE FITNESS TREND

IS COOKING OVERRATED? GEORGINA SPENCELEY DISCUSSES IF RAW FOOD IS THE WAY FORWARD

MAKING TIME FOR FITNESS Babies and Burpees founder Jordan Cruttenden helps new parents find their fitness feet

‘I DON’T LIKE BEING IN MY COMFORT ZONE’ BRITISH CHAMP JAMIE LLOYD TALKS KETTLEBELLS, COMPETITION WINS AND STAYING ON TOP OF HIS GAME

welcome

EDITOR'S LETTER

PTmagazine Hello everyone and welcome to our digital November issue of PT Magazine!

PUBLISHER Myles Davies GROUP EDITOR Victoria Guthrie EDITOR Katie Garner katie@ptmagazine.co.uk REGULARS EDITOR Poppy Davidson poppy@ptmagazine.co.uk DESIGN Juliet Symes studio@ptmagazine.co.uk MULTIMEDIA DESIGN Adam Daniels adamd@ptmagazine.co.uk DIGITAL ADVERTISING MANAGER Jay Jerome jay@ptmagazine.co.uk ADVERTISING MANAGER Adam Reynolds adam@ptmagazine.co.uk SENIOR ADVERTISING EXECUTIVE Yasmine Brown yasmine@ptmagazine.co.uk GENERAL info@ptmagazine.co.uk ACCOUNTS Emma Rayner accounts@ptmagazine.co.uk @PTMagazine /PTMagazine ON THE COVER: Lucy Mecklenburgh (right) with personal trainer Cecilia Harris

It has been fantastic to get stuck in to my first issue, which discusses all things vegan and how this can impact on your exercise regime and have marathon runner Fiona Oakes and peronsal trainer Dan Fivey both highlighting how going green has boosted their fitness. Congratulations are in order for Jamie Lloyd who won the British Kettlebell Championships and spoke to us exclusively on page 58-59, whilst we also applaud the efforts of our fitness hero for this month, Jordan Cruttenden, who has revolutionised workouts for parents using her Facebook page Babies and Burpees – you can check out what she has to say on page 22.

On a more personal note, I am thrilled to join the PT Magazine team as I have always been a fitness fan – with a half marathon and duathlon relay under my belt. I have a penchant for racket sports (particularly badminton), and hitting the gym or pool is a regular part of my exercise regime. I am always keen to try out new trends or classes so if you have something new to offer, get in touch with me via katie@ptmagazine.co.uk. Check out page 79 to see how I spend my Sunday mornings.

Enjoy the issue!

Hello everyone, I hope you in enjoyed the last issue!

This month is all about cutting out the meat and taking on a vegan diet. See how the vegetables tally up against their meat counterparts in our meat versus veg lineup on pages 54-55. We are also in the run-up to Christmas now so tae a look at our gift guide for stocking ideas but don't forget our usual New Kit In Town selection either. Be sure to turn to page 49 to find out about the benefits of being vegan.

You never know, you may get inspired to become a vegan for the month! If you do, we'd love to hear if your training has improved or not. Whether you're considering it or not you can still enjoy some vegan recipes to make your mouth water on page 62.

Keep in touch and don't forget to let us know what you think!

Poppy

Katie

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Sunday 26th October 2014

Cardiff

Sunday 9th November 2014

South London

Sunday 23rd November 2014

Nottingham

Sunday 7th December 2014

Manchester

Sunday 18th January 2015

North London

Sunday 1st February 2015

Edinburgh

Sunday 22nd February 2015

Bristol

Sunday 29th March 2015

Leeds

CONTENTS

34

THE ONLY WAY IS CARDIO TOWIE trainer Cecilia Harris shares her circuit workout with Lucy Mecklenburgh

8 INDUSTRY FOCUS

Read it in PT first, with the latest fitness news and updates

11 THE FORGOTTEN ART OF NETWORKING

Richard Callender explains how quality connections can boost your business

13 WHY FAILURE IS SOMETIMES AN OPTION

Kristoph Thompson utilises training to failure in his PT plans

15 WHY YOU NEED THE

THREE BS

Greg Sellar understands what underwrites your success as a PT

16 SKILL SET OF THE

MODERN PERSONAL TRAINER MotivatePT's Mark Egan ticks off the top traits of successful PTs

19 RAW FOOD: IS COOKING OVERRATED?

Nutritionist Georgina Spenceley shows how health food trends may not be as beneficial as we believe

20 VEGAN ATHLETES MAKE IT HAPPEN

Mollie Millington shows that skipping meat doesn't have to hamper performance

22 FITNESS HERO

PT Mag speaks to Jordan Cruttenden about her transformational fitness business Babies and Burpees

24 WHY A LACK OF FITNESS

PRESENTS A PSYCHOLOGICAL BARRIER

REP's Greg Small looks at how to increase your sporting confidence

26 VEGETARIAN EATING

Marie Felton dissects how easy it is to go vegan

28 PULL UP PERFECTION Learn how to deliver the ideal technique with SWITCH UK's Ronny Terry

36

COMPETITION GOLD

Jamie Lloyd talks to PT about his inspirational British Kettlebell Championship win

31 WORKING WITH CLIENTS WITH TYPE 2 DIABETES

Tom Godwin highlights the differences with training a diabetic

32 PRODUCT PROFILES

PT Mag investigates the latest in vegan protein

38 FOAM ROLLER WORKOUT Kristoph Thompson showcases this innovative bit of kit

41 TOTAL GYM GRAVITY

TRAINER WORKOUT

Craig Libby delivers the goods with these strength exercises

45 BOOST STAFF

POTENTIAL

Focus Training emphasis the importance of team development

46 BUILD YOUR PT BRAND Jason Doggett knows how to stand out from the crowd

49 TRY SOMETHING NEW THIS MONTH Would you ditch the meat and go vegan?

50 NEW KIT IN TOWN

Check out the products that we rate this month

52 CHRISTMAS GIFT GUIDE

56 WHAT IS THE CORE BAR?

Accerlate your workout by finding out more on this cardio heavy exercise

58 11 THINGS YOU DIDN'T KNOW ABOUT KALE

Jamie Lloyd knows a thing or two about these popular greens

60 GIVEAWAYS AND COMPETITION

Take a look to win goodies for your sporting stash

61 POPPY PICKS

Cookies for breakfast, anyone?

62 EAT FIT

Tuck in to these tasty veggie treats

71 BEST ON TEST

Vegan snack bars come under the spotlight

The countdown commences so start on your shopping list now

72 WHY DON'T MORE MEN

54 MEAT VERSUS VEG

Greg Small muses over the gender stereotypes of exercise classes

Which side are you on and which provides the best nutritional punch?

COME TO PILATES CLASS?

75 EVENTS

Got a spare weekend or two? Let us help you fill your fitness diary...

79 WHAT KATIE TRIED NEXT

PT editor Katie rolls with the punches in Body Combat

82 BURLEXERCISE WORKOUT

Inject some dance glamour into your workout with the girls from Burlexercise

85 EXERCISE AS A VEGAN

PT Dan Fivey shows that a vegan diet doesn't have to hold you back

86 NUTRITION FOR MUSCLE REPAIR

90

10 MINUTES WITH...

Vegan athlete Fiona Oakes reaches sporting success on a meat-free diet

Dr Emma Kirke labels which food groups you need to get back to full fitness

89 FITNESS FUN IN THE SUN

Jessica Bennett gives the traditional beach holiday a fitness twist

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.

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

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

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.

He specialises in exercise referral, corrective exercise and helping other personal trainers improve their business.

Georgina Spenceley Georgina is a freelance writer, sport therapist, fitness instructor and nutritionist.

For more info go to www.fitcetera.co.uk

INDUSTRY

FOCUS

FIND OUT ALL YOUR FITNESS RELATED NEWS AND UPDATES HERE. HAVE SOMETHING TO SAY? EMAIL KATIE@PTMAGAZINE.CO.UK

PT Follows Check out some of the industry names we're keeping our eyes on... @eden_griffiths @CratusPt @GailRiley16 @DrEKirkeOstm @Runnerbean100 @fitnessjc @batsyboiler @ArronSmith27 @ShurmaUddit

Mo Farah kick starts the North London Half Marathon Double Olympic, World and six time European Champion Mo Farah has been confirmed as the official ambassador and race starter for the Vitality North London Half Marathon, this year to be held on Sunday 15th March 2015.

The stadium to stadium sporting experience will see running superstar Mo meet and greet runners on the day, as well as presenting the men’s, women’s and wheelchair race winners with their trophies.

The unique 13.1 mile, closed road event begins at the home of the mighty Saracens Rugby Club, Allianz Park before hitting the streets of North London to take runners to Wembley Stadium in Brent, with participants able to trek through the home of football. Finishing back at Allianz Park, runners can pick up winner medals. Taking place six weeks before the London Marathon, this course is pipped as a great training run.

Find out more at www.northlondonhalf.com

InstructAbility programme supports disabled fitness instructors The multi-award winning InstructAbility programme, created by spinal injury charity Aspire, works to provide disabled people with free, accessible fitness industry training and qualifications, helping them to gain full or part time work within the fitness sector.

Delivered by training provider YMCAfit, the 18 day scheme is completed on a part time basis over seven weeks, with graduates of the programme earning a CYQ Level 2 certificate in gym instructing as well as a Level 3 exercise and disability qualification. Candidates are then expected to complete a 12 week voluntary work placement in either a public or private gym, before going to permanent work arrangements, where they encourage more disabled people to take part in local fitness activities.

Visit the website www.aspire.org.uk/11instructability.aspx for more information.

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Precor talks treadmill development Fitness equipment company Precor reveal that they designed their latest treadmill - the Next-Generation Experience Series treadmill – using feedback from an extensive study of operators, exercisers and service technicians across five countries.

Emphasising reliability for operators, the new Experience Series treadmills will incorporate a motor drive system that draws fewer amps, improves internal cooling and can also boost the reliability of electronic components by four times, running more efficiently in general. The treadmill is also easy to maintain, with jobs such as replacing the belt or deck easy to carry out in 20 minutes or less.

Precor have also introduced the ‘Active Status Light’, which is a key alert for staff that flashes blue every 1,000 miles to indicate that maintenance is required. Other enhancements include a lower step-up height, designed to help users feel less ‘on display’, a clean, contemporary design consistent with other recently updated Precor products, an updated console dash providing thoughtful space for exercisers to store belongings, and the all new ‘user cockpit’, which features extended, cushioned handrails, delivering greater privacy and enhanced ergonomics. A brand new frame design also delivers improved console stability, a solid feel and quiet operation. Precor has also improved the performance and efficiency of its Integrated Footplant Technology™ (IFT), which recognises changes in an individual user’s stride and adjusts the belt speed accordingly.

Jez Whitling, UK Sales Director at Precor continued ‘A quiet treadmill equates to quality, drawing exercisers to the equipment. This is made possible by our next-generation Ground Effects® Impact Control System (GFX®). It features a wider 22” running deck for absorbing high-impact movements while providing maximum stability and a solid push-off, but taking operator feedback on board we’ve delivered that without increasing the actual width of the treadmill. In fact, the overall footprint of the machine has decreased, without impacting the running area.’

See more in the Precor range at www.precor.com/en-gb/commercial

BOSU Elite is launched by Physical Company If you are looking to help clients’ boost their speed, power, body mechanics and balance, then the new BOSU Elite, developed by the Physical Company, should be the latest bit of kit in your repertoire.

Aimed towards athletes and striving to enhance basic ground-based movement, such as squatting, running and jumping, the Elite was an impressive 14 years in the making, with a firmer dome to help spring load the body for a more efficient force transfer which also intensifies core exercises.

Durable with a reinforced base and coming with a useful training DVD, manual, pump and wall chart, the BOSU Elite has a power line, power zone and a handy non-slip texture which all help to provide precise positioning to get the most out of each of your movements.

Have your say. Engage in the Working in Fitness Survey 2014 A national survey to gain industry insights will be open for the professional fitness workforce to complete until 5th December. Hosted

by SkillsActive, the Exercise, Movement and Dance Partnership (EMDP) and REP’s, the online questionnaire will tackle areas such as training, career pathways, earning potential and professional development.

REP’s Head of Membership Greg Small said ‘The best way to improve our understanding and knowledge of the fitness industry is to engage directly on the key issues, and this is exactly what Working in Fitness 2014 is doing. I am delighted that our partnership with EMDP allows us to do this. I encourage as many REP’s members as possible to complete the survey – the more information we obtain, the stronger we can become.’

The full report will be available in 2015, although ensure you have your say at www.snapsurveys.com/wh/s.asp?k=141293050621

Check out the BOSU Elite on www.physicalcompany.co.uk

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09

30,000 of the country’s best fitness and exercise professionals.

Train Smart. Train REPs.

REPs Qualified Verified Certified

Driven Results

Register of Exercise Professionals

Fun Success Focused

Insured

Follow: @REPsUK for the latest fitness news, trends debates and events.

Louise Hazel, REPs Ambassador, Olympian and Commonwealth Champion.

Check if your trainer is REPs registered 0207 632 2022 www.exerciseregister.org

ASK YOUR TRAINER TODAY

EXPERTS//

BY RICHARD CALLENDER Richard is widely known and recognised as an approachable fitness expert, group fitness presenter, writer and television personality both in the UK and internationally. He has worked in the industry for an impressive 18 years.

Check out www.richardcallender.com

THE FORGOTTEN ART OF

NETWORKING A

fter being away from many events, conferences and fitness shows this year due to my recovery from injury, I felt that I may have missed some amazing networking opportunities that could have benefitted me in both the short and long term. However, since returning to my business full time, I have noted that some major commercial opportunities have fallen at my feet and this has underlined my belief that often, it is more about quality than quantity when it comes to meeting the right people and making headway with networking.

Successful fitness professionals, personal trainers and entrepreneurs understand that the lifeblood of their business is often gleaned from making, maintaining and servicing the right connections and relationships. The value in networking is priceless to the success of any business.

The major problem I see in the industry is that we have so many great fit pros, doing amazing work and yet so many of them struggle to communicate effectively via email, on phones, on social media and especially face-to-face. You don't have to be an extrovert to be a good communicator or networker but you do have to understand that by not networking or communicating well, you are limiting your business potential.

My tips below will hopefully help you to understand the value of great communication and how you can start to open yourself up to people and therefore future opportunities.

1) WHAT IS YOUR PLAN? Every good business has a plan and so always prepare for every eventuality. If you are going to an event with fellow fitness professionals and businesses that could assist you in

WITH OVER 18 YEARS OF INDUSTRY EXPERIENCE, AND A SUCCESSFUL INTERNATIONAL PT REPUTATION, RICHARD CALLENDER KNOWS A THING OR TWO ABOUT PROMOTING YOUR SERVICES

any way, make sure you look professional, carry your business cards and know what groups/individuals/companies could be most beneficial to your business.

2) BE SELECTIVE WITH YOUR NETWORKING Time is always against you and if you try to become everyone’s new best fitness friend or introduce yourself to every business at an event, you run the risk of coming across as either insincere or desperate. Be strategic and target your efforts towards connections that will help you grow your business or develop your profile.

3) CONFIDENCE One of the most unappreciated elements of networking is the fact that a confident individual becomes someone that people want to talk to and be around. Stand tall, walk strong, smile freely, be polite and introduce yourself with the confidence of someone who understands their value.

4) BE GENUINE The goal of networking is not to see how many business cards, followers or Facebook friends you can collect. It is vital that you make a few quality connections and keep it in the ‘real world’.

5) HELP OTHERS One of my beliefs is that if you help others to become successful, then you become more successful. It is an old fashioned notion but by introducing colleagues to potential clients and passing on referrals to friends, you become a role model and someone worth talking about.

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11

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T

EXPERTS//

raining to failure can be an effective means of hypertrophy training as it helps to trigger greater muscle development. Some might argue that this system – which involves repeating a single weight exercise until the point of momentary muscle failure - can place too great a demand on the nervous system, increasing the risk of injury and impact on recovery. These are very real concerns, however as with any form of training, the skilled PT will be able to employ the right method for the right client at the right time.

While it’s true that continued training to failure may represent too great a stress for novice clients, those with a greater endurance and strength base can certainly benefit. The research supports this training method too; a 2007 Journal of Strength and Conditioning Research study found that training to failure increases motor unit activation and the secretion of muscle-building hormones HGH and testosterone, when compared to conventional methods.

BUILDING MUSCLE A Journal of Applied Physiology study from 2012 showed that training to failure and training volume were the most important factors in muscle building. When lifting a light load to failure, the smallest motor units that were initially recruited will fatigue, producing less force or ceasing to fire completely, at which point larger motor units will be recruited to sustain the lifting movement. Theoretically, nearly all motor units will be recruited, trained, and hypertrophied leading to enhanced training results.

BY KRISTOPH THOMPSON Personal trainer and ex-Strength and Conditioning Coach, Kristoph has experience with professional baseball and basketball teams, as well as his own successful PT business. Find out more at www.sideways8.co.uk

FAILURE IS SOMETIMES AN OPTION

WHY

RAMP UP YOUR MUSCLE DEVELOPMENT WITH ADVICE FROM OUR RESIDENT EXPERT KRISTOPH THOMPSON

APPLYING FAILURE TRAINING EFFECTIVELY Maintain good form. Failure training isn’t an excuse for poor technique; it’s as many reps as possible while maintaining great form. The instant form deteriorates, stop the set.

Restrict the number of sets to failure per workout. The exact number will depend on the individual client but as a guide, two or three sets work well. This can mean that the last set of two/three exercises are performed to failure, or that two/ three sets of one exercise are performed in this fashion.

Use failure training sparingly. Failure training is fatiguing, therefore incorporate it for a maximum of four weeks, then schedule a deload and cycle to a different set/rep protocol.

Use simple (variations of) exercises. Steer clear of complex exercises such as power cleans, deadlifts, good mornings or overhead squats. As fatigue sets in, it is harder to maintain correct technique, which increases the risk of injury. Failure training works well with resistance machines, and less complex moves such as seated dumbbell presses and pushups.

References: Mitchell, C., Churchward-Venne, T., et al. (2012). Resistance Exercise Load Does Not Determine Training-Mediated Hypertrophic Gain in Young Men. Journal of Applied Physiology. 113(1):71-77.

Willardson, J.M. (2007). The application of training to failure in periodized multiple-set resistance exercise programs. Journal of Strength and Conditioning Research. 21(2):628-31.

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EXPERTS//

BY GREG SELLAR A Nike-sponsored presenter with trainer experience, Greg is also a marketing and business consultant for fitness brands across 40 countries.

Take a look at www.gregsellar.com

WHY YOU NEED THE

THREE B’S MARKETING AND BUSINESS DEVELOPMENT CONSULTANT GREG SELLAR REVEALS THE THREE FOUNDATIONS TO FITNESS SUCCESS

C

oming back to Sydney and making my way around old haunts, I was reminded about my first job in a health club, owned by an industry legend who was at the time in charge of training the Australian national fitness competition team.

As I sat across the desk from him, he looked at me and told me what he’d told everyone in my position, 'to be successful in the fitness industry you need to have what I call the three B’s – brains, braun and beauty. You’ll get away with two, but you can’t just have one, otherwise you’ll never make it on the world stage.'

It made me think about people I considered successful at the time and I had to admit it was true. Most were pretty well sculpted and looked impressive, or at least took good care of themselves and had degrees under their belts or were considered authorities on some aspect of physical fitness.

BRAINS Study, learn and always look to increase your knowledge. I’ve had the privilege of working with some great minds over the years and the one thing that always struck me was that those who knew (or were perceived to know) many things were in far greater demand than those who didn’t. Fitness businesses look to those who can help them expand into new areas of growth. An 'all rounder' will have lots of different strings to add to the company bow and is more likely to be kept on as a consultant based on their experience and depth of knowledge.

You don’t need a degree, you just need a passion for learning and reading, staying on top of trends and creating yourself as an authority on all things fitness.

BRAUN Just be as fit as you can be. I understand to everyone that

may not mean a body fat percentage in the single digits and that’s OK, but at least be fit for purpose. Look like you come from the fitness industry and if it’s not through sculpted muscle and body composition, then have it be through skilful movement quality and or an ability to look good whilst exercising. A new person walks into a room and the trainer they’re going to want to go with initially is the one who has the physique they’d ultimately like to have. Whilst it may not last that way, it’s certainly a first-impression advantage and one that can help you get more clients.

BEAUTY This one will probably come off as the least popular ‘B’, but I think what this industry legend was trying to tell me was to take pride in your appearance – be it the way you look after yourself, and / or the way you ‘put yourself together’ (dress, uniform etc.). Don’t rock up to industry events or conventions looking like you’ve been dragged through a hedge backwards.

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15

EXPERTS//

SKILL SET

OF THE MODERN PERSONAL TRAINER MOTIVATEPT MANAGER AND PERSONAL TRAINING GURU MARK EGAN GIVES HIS ADVICE ON THE IDEAL CHARACTERISTICS OF A PERSONAL TRAINER

T

here are thousands of successful personal trainers who all make very good livings from what they do.

Yet inevitably they all have different personalities. So it may be safe to assume that a trainer that suits one client, may not suit another. But individual personalities aside, the fact remains that most great trainers share some similar skills and attributes and it is these personal attributes that make them successful at what they do.

16

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A GREAT LISTENER Contrary to the stereotypical images of personal trainers just barking instructions, great trainers actually do a lot of listening. After all, how can you become a great trainer if you don’t actually listen to your clients. The saying goes that we were born with two ears and only one mouth, so we should try to listen twice as much as we talk! This should begin in the

EXPERTS//

calls and even tweets. In this day and age, it’s impossible to be a successful trainer without excellent communication skills.

ADAPTABLE The modern personal trainer is highly adaptable. They respond to changes in research, education and training methods and keep updating their client programmes and knowledge accordingly. They keep up to date with social media and technology. They adapt their schedules to suit clients and make use of their time effectively during quieter periods. Personal trainers work very varied hours so being adaptable ensures that you are able to move with the times and mould your days around your clients, whilst making time for all important CPD, study, admin and training.

EMPATHETIC You may live a very clean life, with plenty of exercise and healthy food. You’re an example to those around you – a shining beacon of inspiration to your clients. Perhaps this way of living comes easy to you, but remember that for most of your clients, it’s a struggle. Many of your clients may naturally dislike exercise or find it difficult to eat healthily. Having some degree of empathy for your clients means understanding their struggles and inner demons and trying to support and motivate them as opposed to judging or giving up on them at the first hurdle. Clients who feel that their trainer understands them and is not going to give up easily, will likely feel more inclined to stick with you as their trainer rather than jump ship to someone else.

PERCEPTIVE

BY MARK EGAN Mark Egan is a personal training manager at MotivatePT who provides personal training careers to trainers throughout the UK.

very first meeting with a prospective client where you should be listening carefully to their needs and requirements, and this should inevitably continue throughout the relationship as you gather session feedback and find out about what makes your clients tick.

A SOLID COMMUNICATOR We live in an era of communication, and a good trainer will be able to adapt their communication according to their audience. This often requires talking to a client on their level and on their terms. Great communicators have the ability to respond professionally and expediently to customer enquiries and to talk with, rather than talk down to clients. Great trainers display professionalism and efficiency in all channels of communication from emails and text messages to phone

So your client’s had a bad day at work, or maybe they’ve stepped on the bathroom scales moments before your session and didn’t like what they saw. Great trainers are perceptive and they know when a client is on form and when they need a little TLC. At times clients will need to be pushed harder and other times it may be prudent to step back a little. Sometimes clients will say they cannot do another rep, when you know they can. Other times a client will say they need a rest, and they really do. Being perceptive can mark you out from other trainers whilst helping you to build more lasting relationships with your clients.

MOTIVATIONAL Are you one of those people that naturally inspires others?

Most great trainers are also great motivators and they can inspire others to get active and to maintain a regular programme of exercise. This is often a natural innate quality rather than something that can be taught. Great trainers exude inspiration and positivity. They give lots of positive reinforcement to help motivate their clients and this may come during the session or even via a quick text message later in the day to say well done on a great workout.

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VEGAN DIET//

RAW FOOD: IS COOKING OVERRATED?

BY GEORGINA SPENCELEY

NUTRITIONIST AND FITNESS INSTRUCTOR GEORGINA SPENCELEY EXPLORES WHETHER THE RAW FOOD TREND LIVES UP TO THE HYPE

T

he raw food diet has been in the press a lot over the last few years, especially with celebrities such as Gwyneth Paltrow and Demi Moore fessing up to eating raw. There are some supposed health benefits to not cooking your food, a few of which are rumoured to include clearing up headaches and allergies, boosting immunity and memory, as well as improving conditions such as arthritis and diabetes.

In order to qualify as a fully-fledged raw foodist, at least three quarters of your diet should be made up of uncooked food.

Meals can be blended, 'dehydrated' and even a little warm, but must not reach a temperature of more than 115 degrees fahrenheit or 46 degrees celsius. Most followers of a raw food diet stick to a vegan mix of fruits and vegetables, nuts, seeds, beans and legumes, though some choose to consume raw meat and dairy products too.

WHY EAT RAW? Some followers of a raw food diet believe that cooked food takes longer to digest, therefore clogging up our digestive system. This is because produce such as vegetables contain their own enzymes that are destroyed in the cooking process, meaning that we rely on our own digestive enzymes to break down the food.

As for the health benefits, Priya Tew from Dietitian UK doesn’t think that the claims are true of all raw foods, but sees the benefit in increasing consumption of raw fruits, vegetables, nuts and seeds. 'There is a lot of research showing the health

Freelance writer, sports therapist, fitness instructor and nutritionist Georgina has many strings to her fitness bow. Check out her website at www.fitcetera.co.uk

benefits of eating fruit and vegetables,' she says. 'Eating the whole, raw versions of these can mean you take in more fibre and micronutrients than the cooked versions. But, eating a completely raw diet does not carry extra health benefits to my knowledge.'

WHAT ARE THE RISKS? There are drawbacks to eating raw. Firstly, if you’re excluding meat, you have to make sure you're getting enough protein, iron, calcium, and other vitamins and minerals that are readily available in animal products. And if you’re not excluding meat then there’s the added complication of potential for food poisoning. 'Cooking meat and fish kills some of the pathogens,' says Tew. 'Although there are instances of raw food in our culture such as sushi and steak tartare, there is always an increased risk of contamination in these raw foods.

Eating raw eggs carries an increased risk of food poisoning from salmonella. Raw beans and pulses can also lead to food poisoning - the lectins in them need to be broken down which occurs during cooking'.

THE VERDICT? While eating raw food does carry some health benefits, there is little evidence to support claims that this way of eating is any more beneficial than a balanced diet. There are some groups that the diet is obviously not ideal for, such as pregnant women, and most active people will find it difficult to get enough protein in a safe and convenient way.

@PTMAGAZINE

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VEGAN DIET//

VEGAN ATHLETES

MAKE IT HAPPEN

PERSONAL TRAINER AND WELLNESS COACH MOLLIE MILLINGTON EXPLORES WHETHER VEGANISM CAN GIVE YOU THE DIETARY EDGE

BY MOLLIE MILLINGTON Contact our London-based personal trainer and wellness coach via Twitter @PTMollie or check out her website at www.ptmollie.com

F

uelling is an important part of training. There are many different dietary theories which are favoured by some, and shunned by others. Depending on your discipline, you may feel you need more of X than Y. Can you imagine omitting milk, eggs, honey and meat completely in the lead up to your next big race or competition? Vegan athletes do this day in and day out. You cannot deny that this lifestyle choice is working in their favour.

British fell runner, Helen Fines, has been the runner up at the British Fell Running Championships twice in her career.

Fines also won team gold with England for the World Long Distance Mountain Running Championships and individual bronze. In 2013, Fines won both the British and English Fell Running Championships. She works as a veterinary surgeon, and was inspired by her experiences in her career to become vegan in 2009. She doesn’t use any supplements but instead relies on healthy natural foods. Her choice started as an ethical decision, but she has found many health benefits since converting. The one struggle Fines has is finding vegan food when travelling for competitions.

BEING A ‘TACTICAL VEGAN’ Jason Roberts, former Blackburn and Reading striker and current commentator for BBC Sports, was a ‘tactical vegan’ during his football career. He found the vegan lifestyle an easy way to remain lean during the season as he had a tendency to put on weight. After hearing that a few boxers were vegan, Roberts decided to give it a try. The result was feeling

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healthier, stronger, and even lighter, on the pitch. Roberts does indulge in steaks on the off season but continues to eat healthy all year round.

One of the best known vegan athletes is Patrick Babourian.

Born in Iran, he immigrated with his family to Germany in 1986. Two years later, Babourian began weight training. Early on in his career, he was very successful, winning the German Junior Bodybuilding title when he was only 20. Empathy towards animals inspired him to give up eating meat in 2005.

He has been vegan since 2011 after winning the German Strongman title. After the change, he anticipated seeing a drop in his training and performance. Instead, veganism helped him become leaner and gain strength. His personal brand is based around his dietary choices and involves being spokesperson for PETA (People for the Ethical Treatment of Animals), designing a clothing line with ‘Vegan Badass’ logo, and publishing a book about plant-based diets (Vegan- Totally Different, available in English in December 2014). He relies heavily on soy-based protein sources, nuts, and beans to fuel his body for training, as well as energy from carbs, such as potatoes, rice, oats and vegetables.

There are many more vegan athletes out there winning titles and medals across many disciplines. It is possible to be the best at what you do without eating meat. Learning about nutrition to ensure your maintain overall good health is key to avoid setbacks in your training. Based on vegan athlete endorsements, you will be leaner, stronger, and lighter on your feet. Sounds promising, doesn’t it?

ŠSCI-MX Nutrition LLP 2014

Join the SCI-MX PT Loyalty Programme and you can:

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FITNESS HERO//

‘MY MAIN GOAL IS TO

GIVE WOMEN THEIR BODIES BACK’ KATIE GARNER SPEAKS TO BABIES AND BURPEES FOUNDER JORDAN CRUTTENDEN ABOUT HER AMAZING ADVENTURE INTO A NEW FITNESS CAREER

Check out Babies and Burpees on Facebook at www.facebook.com/Babiesandburpees or get in touch with Jordan on 07767668806 or Jolivialee@yahoo.co.uk.You can also read her blog at www.babiesandburpees.wordpress.com

J

ordan Cruttenden is one busy mum of two – not only is she a qualified Pilates and aerobics instructor, personal trainer and an expert in pre and post natal fitness, but she is now hitting 1,500 likes on her Facebook page Babies and Burpees, aimed at time-short parents who want to slot exercise in between nappy changes and school runs.

Exercise inspiration Jordan wasn't always this enthusiastic about fitness – it took a family death in 2006 to kick start her motivation, as she decided to run the Prague Marathon to fundraise for cancer charities. 'My aunty passed away from cancer and I wanted to help somehow and raising money to help research a cure was my way of doing something. I had previously only ran for a few minutes on a treadmill and knew this was going to be a challenge but I am very determined and knew I could do it,' she said.

Giving herself eight months to train for the gruelling event, Jordan first worked on improving her general fitness before tackling more specific marathon training, which involved

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putting in two to three runs each week. Two of these were faster paced, at a shorter distance, with a longer, slower run scheduled for the end of the week. Training until she could run happily for an hour, Jordan then upped the ante by mixing in some interval sessions, using sprint sections with more gentle jogging. 'This would be going up in increments of between three to five miles each week. The final few months I increased sessions to five times a week. I still included my interval and tempo run but I also added two extra base runs which were longer and at my natural speed,' she added. A week before the big day she tied up her training with a final 21 mile stint, and then focused on loading up with complex carbohydrates to build up her energy levels.

'I completed the race in four hours 20 minutes – for a beginner, I was very proud! I couldn’t run for more than ten minutes when I first signed up and eight months later I'd ran 26.2 – amazing! I knew my aunty would have been really proud of me and raising £600 was the icing on the cake.'

Working in the fitness industry After her success in the Prague Marathon, Jordan had whet her appetite for all things fitness, especially so after having two children and wanting to shift the additional baby weight.

'I believed that if I looked further into exercise, the body and nutrition and understood more, then I would be able to train harder and quicker to get better results in less time,' she explained. 'As I began losing the weight and getting stronger, I also found I knew a lot more about what I was doing and why.

Becoming a personal trainer seemed a natural progression as I wanted to help other mums with their fitness and health goals. My main goal was to give women their bodies back as well as their confidence that child-bearing took away . It's hard

FITNESS HERO//

being a mum, so I wanted to help them to be the healthiest, fittest mums they could be.'

This feel-good mantra transformed into the community forum that Jordan founded via her Facebook page Babies and Burpees in February, which has rapidly escalted her fitness career. Uploading fun and short exercise videos, the social media 'likes' and 'shares' began to flood in. 'I started to build up a client base of ladies that came to me for diet plans, strength and conditioning plans, personal training sessions, Skype personal training sessions and even individually designed exercise videos. Babies and Burpees has now branched off into a blog that showcases gym attire, food ideas, my history in fitness and now I am focussing on brand development and email marketing concepts,' Jordan enthuses.

Speaking about finding her niche in the fitness market, Jordan said 'When people hear you are a personal trainer, you are bombarded by questions and asked for advice continually and I found I really enjoyed and wanted to help. New parents were the most interested because I have two children and wasn't overweight and enjoyed exercise - they really quizzed me on how I stayed so fit and healthy. This is when I launched my Babies and Burpees page on Facebook.'

Having gone through the weight and confidence battles involved with having children, Jordan presented an understanding and sympathetic ear to her audience, whilst also having the know-how to help parents stay in shape. 'I understood time-constraints of looking after kids, how hard it is to eat right and I wanted to prove to mums that actually you didn’t need that much time, money or equipment to achieve any fitness goal. I started uploading short interval based videos that mums, dads, anyone could do at home.

People seemed to like the casual background and my kids running about,' she continued.

New goals Speaking to Jordan now, it is evident how passionate she is about her career change and being part of the fitness scene. 'I love everything about the fitness industry,' she declares. 'The way it’s a never-ending road of training and progressing. That it’s helping people, not just with cosmetic issues but with confidence, strength, and health issues. I love that

it's continually changing and that there will be a discipline for everyone.'

She has quite a to-do list for 2015, including progressing on her strength and conditioning training, learning about plymetrics, as well as qualifying to teach Pilates instructors.

She also does her best to stay on top of current trends, for example being trained to teach Insanity, the interval based fitness programme with Sean T. Despite continually developing her fitness portfolio, Jordan's main emphasis is still on Babies and Burpees, supporting fitness conscious mums. 'My kids are the reason I am in the fitness industry; having them made me realise that you have to look after your body. I want them to be proud of my achievements and using my knowledge and expertise to help other mums reach their goals is something I am very proud of too.'

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WORKOUT BARRIERS//

WHY A LACK OF FITNESS PRESENTS A

PSYCHOLOGICAL BARRIER

BY GREG SMALL

REP’S HEAD OF MEMBERSHIP GREG SMALL SHOWS HOW GROUP TRAINING COULD BE THE KEY TO BEATING YOUR CLIENT’S GYM DEMONS

A

recent report by research firm Mintel revealed that one in five people are too embarrassed to exercise with other people, for fear of revealing their lack of fitness and low confidence levels from being unfamiliar with exercise, sport and physical activity. Understanding how widely shared these barriers to motivation and participation in sport is something that needs to be fully embraced by the health and fitness industry so it can engage effectively and attract more people to active, healthy lifestyles.

As Head of Membership at the Register of Exercise Professionals, Greg has 12 years experience in the active learning and leisure industry, with personal training and gym instruction on his exemplary CV. Get in touch with him via www.exerciseregister.org

exercise. Creating opportunities to train with friends can also help bolster motivation by adding an extra element of competition.

Family fitness

Unfamiliarity and confidence are two barriers that can easily be addressed; the report found that those who played sport with family members were able to increase their confidence and familiarity in a safe place. Personal trainers and their employers should strive to replicate this sense of a safe place with their clients by for example, creating opportunities for them to train with their family members.

The report was particularly revealing in terms of the effects that families can have on children’s perception of sport.

Physical literacy in children is more likely to result in active and healthy adults, not least because, as this report shows, lack of confidence in ability is one of the biggest barriers to activity in adulthood. British parents who encourage their children in sport are the most likely to believe in the importance of group exercise with 62% agreeing that playing organised sport makes it easier to stick to a fitness regime. If PT’s are able to attract adults into being fit and healthy, their children will benefit too; high levels of recognition from parents of the health value of sport is positive for children’s participation.

Furthermore, the report showed that the issue of confidence and motivation was something that particularly affects women, with 41% of women having not played sport in the past year. Over a third wanted to engage in more activity; personal trainers should therefore make particular efforts with women not only to build confidence during training sessions but also to help them build exercise into their lives.

One way to do this for example, would be cycling or jogging to work, so that there is less of a psychological barrier to

Everyone is different – we all have different goals and respond differently to exercise and diet changes. As trainers, we need to resist temptation to replicate sessions as a ‘one size fits all’ – which will certainly not address the barriers experienced by clients. We have to make sure that each session addresses the factors that are causing low motivation. If clients can be shown the basics of exercise and encouraged by documenting even the incremental improvements to health, they are more likely to stay motivated.

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IT’S NEW! IT’S DIFFERENT! IT’S DYNAMIC! IT’S UNIQUE!

KETTFusion is a brand new toning and conditioning program that uses a combination of kettlebells, martial arts, modern music and tribal rhythms.

It is little wonder that KETTFusion is already making waves across Europe with so many benefits on offer including weight loss, strength, stamina, core fitness, cardio vascular fitness and so much more!

It’s not only the great results that make people want to keep coming back for more, it’s also the way that it’s presented that makes it so much more effective, exciting and fun to be involved with.

The demo video at WWW.KETTFUSION.COM puts it all in a nutshell!

We are offering all sorts of great incentives, to give you an amazing deal and you can even 'try before you buy' with a complimentary class so that you can see for yourself how well this dynamic program really works.

Try a class or see a demonstration, at Manchester’s 1st Health and Fitness Expo on the 11th and 12th of October So if you want to find out more about the new exercise regime that people are raving about in France, Spain and the UK, contact Michael and the team at KETTFusion HQ for information and much more.

FOR MORE INFORMATION, CONTACT:

www.kettfusion.com 01663 747494 (24hrs) / 0781 057 6303 kettfusion@gmail.com www.facebook.com/kettfusion

® @kettfusion

Where Kettlebells meet M artial Arts

VEGETARIAN EATING//

TO MEAT OR NOT TO MEAT

THAT IS THE QUESTION...

NUTRITIONIST AND FITNESS TRAINER MARIE FELTON EXPLORES THE PRACTICALITIES OF BEING A VEGGIE

E

ver considered becoming a vegetarian or vegan?

Whatever your reasons to go meat free, is it really a healthier way of living or just another faddy diet for the morally and ethically superior, fussy or just fashionable eaters? It's something I've long been considering so I asked a few of my ordinary veggie friends Lonie, John and Carl to help me answer a few FAQs.

DIFFERENT TYPES OF VEGETARIANS Lacto-ovo vegetarians Eats both dairy products and eggs Lacto-vegetarian

Eats dairy products but not eggs

Ovo-vegetarian

Eats eggs but not dairy

Vegan

Does not eat dairy products, eggs or any other animal products

VEGGIE FAQS WHAT'S YOUR DEFINITION OF A VEGETARIAN? Lonie: Someone who doesn't eat meat or fish.

John: A person that has concerns for the welfare of animals, religious beliefs or simply dislikes meat!

Carl: Someone that doesn't eat anything that once had a face.

Marie: A person who lives on a balanced diet of grains, pulses, nuts, seeds vegetables and fruits.

IS IT EXPENSIVE TO BE VEGETARIAN / VEGAN? Lonie: No, not really!

John: Can be depending on the offers on the alternatives and how you use them!

Carl: No. Marie: Whilst salad dodgers will have you believe fruit and

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veg is expensive, carefully sourced, affordable quality produce can be found everywhere. Careful planning and prepping ahead will keep you within your budget.

DO YOU THINK BEING VEGETARIAN BENEFITS YOUR HEALTH? Lonie: Yes, I was diagnosed about a year and half ago with MS (multiple sclerosis). Being a vegetarian has really improved my fatigue, as I've now got the energy to go to the gym.

John: I don't think it really benefits me to be honest. But as I don't have to eat fat and gristle I'm happy!

Carl: Yes. I still get ill on occasion but I find I fight it off much quicker and easier.

Marie: Yes, clinical studies show there are real health benefits to being meat-free.

IS IT SAFE AND HEALTHY FOR MY KIDS? Marie: Yes. A child can thrive on a well planned and balanced vegetarian/vegan diet.

WILL I LIKE VEGGIE FOOD? HOW WOULD YOU ENCOURAGE THE CARNIVORES OUT THERE TO EXPERIMENT WITH VEGGIE CUISINE? Lonie: Experiment with different veggie combinations.

John: Cook for your mates! A few beers and they won't notice!

Carl: Use meat substitutes.

Marie: Be adventurous! Especially with the herbs and spices – there are some fantastic, recipes out there.

HOW MANY PORTIONS OF FRUIT AND VEG DO YOU EAT EACH DAY? Lonie: Two to five.

John: Two. Carl: Four to five.

Marie: Five to ten.

WORKOUT TIPS//

PULL UP PERFECTION A

SWITCH FIT UK OWNER AND ELITE FITNESS EXPERT RONNY TERRY BREAKS DOWN THE EPITOME OF STRENGTH TRAINING

BY RONNY TERRY Specialising in body sculpting, weight loss and elite fitness, personal trainer Ronny Terry is Owner and Director of SWITCH FIT UK. Find out more at www.switchfituk.co.uk

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s one of the greatest indicators of relative strength, pull ups are among the best upper body exercises in existence. They are incorporated in military fitness regimes worldwide, are used by bodybuilders to add size to their backs, and form the cornerstone of most gymnastic programmes.

Yet some PTs ignore the pull up because managing such a large proportion of body weight can be too demanding for some clients. It is an easy option to throw in the towel and head straight for the lat pulldown machine, but with a little patience and determination most people should be able to master the ‘gold-standard’ of bodyweight exercises.

Here are some of the techniques I have successfully used, personally and with clients. They can be used by casual gym goers and experienced PTs to progress from zero-to-hero on the pull up bar.

WORKOUT TIPS//

PREPARATION Before starting the journey to pull up perfection, it is a good idea to decide on a suitable surface to use and stick with it. Your body will be looking to make muscular and neuromuscular adaptions, and consistency here should put you at an advantage with the synchronisation and recruitment of motor units. For the same reason, stick with a standard pronated grip, with hands just over shoulder-width apart.

FREQUENCY Frequent repetition is vital for success so pull ups should be performed regularly - at least three times per week or every other day. Start with the basics of grip, muscle activation and core strength before moving on to the more demanding stages of concentric, eccentric and isometric work.

HANGING Grip strength is vitally important - especially for those new to the movement. Hanging is a simple way to increase grip strength and prepare connective tissues such as ligaments and muscle fascia. You won't be able to complete 10 fullrange pull ups if you cannot spend the same length of time holding on to a bar. Grab the bar and simply hang, letting go just a few seconds before failure. Repeat this exercise four to six times allowing 60 seconds of recovery in between.

Keep a nice tight frame, avoid swinging and build up to a one minute hang.

SCAPULAR PULL UPS This is an excellent move for activating the lats and traps.

Some people may find it difficult initiating the pull up with these muscles so go on to develop a reliance on the elbow flexors. From the hanging position, slowly raise yourself an inch or two - without moving your arms. The movement is subtle and should be controlled on both the way up and way down, concentrating on the quality of the exercise and correct muscle activation. Aim for three sets of six repetitions with two minutes of recovery in between.

ISOMETRIC HOLDS Isometric holds can help develop strength at particular angles of a movement, and by finding weak spots within the pull up, you are able to work on these regions in isolation.

The middle and end portions are common weak spots. Find a suitable platform to enable you to grab the bar in your chosen position, and then hold on and tense up. Aim for a three to five holds of one to five seconds duration, with one minute rest between each hold.

STRAIGHT ARM PLANK This hold is perfect for developing the core strength required

to keep your body tight and having a strong core will help prevent you from swinging your legs. It is important to maintain control of your core during all phases of the movement, but especially the initial pull. Position yourself on the floor at the top of the standard push up position, with hands placed directly under the shoulders. Keep your abs locked tight and hold until you feel your form is being compromised. Rest for one minute and repeat two to three times.

INVERTED ROW This closed-chain, horizontal pulling movement allows you to become familiar with managing a greater proportion of your weight. Adopt a slightly wider grip to encourage more lat and trap involvement than bicep. Lay on your back under a fixed horizontal bar positioned just over an arms-length away.

With heels on the floor, and your body in a straight line, grip the bar, bring your shoulder blades together and pull your chest towards the bar by flexing at the elbow joint. Build up to three sets of eight repetitions with adequate rest in between.

Placing feet on a raised platform will increase the difficulty.

NEGATIVES Performing the lowering, or negative, portion of the pull up will enable you to hold all of your bodyweight in vertical alignment. This can increase your confidence and help develop the concentric strength required for full-range movements. Standing on a suitable platform with your chin over the bar, grip the bar with elbows flexed and slowly lower yourself down until your elbows are almost locked. Release and rest for one minute. Complete six to eight times or until fatigue results in a fast, more wayward motion.

PARTIALS Partial repetitions enable you to increase strength within the ranges of motion you find more difficult. Often this is from the lowered starting position to mid-way, or from mid-way to chin-over-the-bar. If starting from the lowered position, pull up until elbows are flexed at 90 degrees, then lower yourself down and repeat. To work on the second phase of the movement, start at the top, as you would for a negative repetition, and lower yourself until elbows are flexed at 90 degrees before pulling yourself back up to the bar. Complete two or three sets of three to four repetitions, with 90 seconds rest in between.

MOVING FORWARD Once you are able to complete one full range unassisted, pull up volume then becomes key. Aim for a total number of pull ups during a workout rather than the number of repetitions per set. 20 pull ups are 20 pull ups whether completed in four sets of five or 20 sets of one. When you can manage two in a row, work in sets of two and so forth. Always allow sufficient rest and avoid training to failure where possible.

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GYM • CLUB • CASUAL

WWW.BORNTOBEVIP.CO.UK

EXPERTS//

WORKING WITH CLIENTS WITH

TYPE 2 DIABETES MELLITUS

BY TOM GODWIN

MANAGING DIRECTOR OF FORESIGHT FITNESS TOM GODWIN GIVES THE LOWDOWN ON HOW TO TACKLE TYPE 2 DIABETES DURING TRAINING

T

ype 2 Diabetes Mellitus (T2DM) is an increasingly common condition here in the UK which is set to rise due to its close correlation to obesity, with around three million type 2 diabetics diagnosed. Lifestyle interventions, such as improved diet and exercise are a key aspect of a diabetic's treatment plan, meaning that as a fitness professional, you are in a vital position to help with this disease and reduce the effects.

Type 2 diabetes is where blood sugar rises; this is caused by two main factors. Firstly, the body’s cells have become resistant to insulin, one of the key hormones involved in the regulation of blood sugar. Alternatively the pancreas does not produce enough insulin to cope effectively with demand.

Both these situations leads to the sufferer having high levels of glucose circulating in their blood, which has a damaging effect on the body.

Tom Godwin (@TomForesight) is the Managing Director of Foresight Fitness Services. He is a specialist in exercise referral, corrective exercise and helping other personal trainers improve their business. He is also involved with personal trainer education as a tutor, assessor, and course developer for Fitness Industry Education. Check him out at www.TomGodwin.co.uk

to consider what type of activity would be most likely to be adhered to. This means that the use of activities of daily living should be considered first.

In terms of resistance training, a full body resistance programme should be implemented two to three times per week. The client should aim to work in the hypertrophy zone using a single set of eight to 12 reps. This type of activity will help to improve lean muscle mass and this will then have an effect on overall metabolic rate, helping to control weight.

A general stretching routine (done two to three times per week) would also be very beneficial, this should cover the full body and stretches should be held for 15 - 30 seconds.

PRECAUTIONS TO TAKE:

Exercise is important to a diabetic as it helps to improve blood glucose control, as exercise has an insulin type effect.

It also helps to reduce excess body weight and keeps it under control. Exercise also works to reduce blood pressure, resulting in a knock on effect on overall health risk.

• If the condition is currently considered uncontrolled, it may be wise to refer the client until they have the condition controlled.

EXERCISE REGIME

• Be aware of delayed hypoglycemia which may occur 36 hours after intense exercise, the client should be made aware of this and encouraged to monitor blood glucose levels.

It is recommended that T2DM clients take part in aerobic activity three times per week, building up to 30 minutes, at an intensity of around 50-70% of heart rate maximum.

In early stages of exercise it may be necessary to split the training time across two sessions in the day, allowing clients to slowly build up to this target. In many cases sufferers may have been inactive for a number of years so it is important

• Exercise one to two hours after meals to ensure adequate glucose/glycogen stores are available.

• Drink plenty of water before and after the sessions.

• Regular foot inspection to identify any potential issues and if observed refer to a medical professional.

@PTMAGAZINE

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PROTEIN GOES VEGAN//

PRODUCT PROFILES YOU DON’T HAVE TO SKIMP ON PROTEIN JUST BECAUSE YOU EAT VEGAN. TAKE A LOOK AT THESE VEGGIE-FRIENDLY ALTERNATIVES

SuperVitality Whether you are looking to develop lean muscle, bulk up, improve your strength or simply up your protein intake, Super Protein Vegan is a great option, especially in this refreshing raspberry flavour. Adding some extra flavour to the traditional rice, hemp and pea protein combo, this is surprisingly tasty. £17.99 from www.supervitality.me

Good Hemp Good Hemp tick all the boxes by providing a dairy, soya and sugar free smooth hemp protein powder, using Hi Plant Pro. The first real alternative to whey protein, this one is definitely a buy for those looking to hit the next level at the gym. £49.00 from www.goodhempnutrition.com

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PROTEIN GOES VEGAN//

Natures’ Whey Ignite Ultra V This pea-protein is not only wheat, gluten, GMO and avenin free, but it also serves up 18 amino acids, 40g of protein, less than 240 calories and less than 13g of carbs per 60g. Also available in single sachets, this product combines muscle building and recovery ingredients with growth and energy nutrients, as well as pro-biotics to usefully aid digestion. £67.95 for 2.7kg from www.natures-whey.co.uk/ product/ignite-ultra-v-mint-chocolate

rawLicious Rich in vitamins, minerals and antioxidants, Ultimate RAW Protein is whipped up using an organic compliant, natural enzyme and a low temperature processing method, meaning that no chemicals are involved.Fully loaded on the nutrients, this is useful to have stowed away in your cupboards. £36.99 from www.rawlicious.eu

SCI-MX PRO-VX™ This gluten free protein is the first vegetarian and vegan powder to contain optimum levels of essential amino acids, as it is jam packed with active ingredients such as 7.3g BCAAs and a blend of vitamins, zinc, magnesium and folic acid to help reduce fatigue and contribute to protein synthesis. £27.59 from www.sci-mx.co.uk

@PTMAGAZINE

33

WORKOUT//

THE ONLY WAY IS

CARDIO A

lthough personal trainers may be affliated to different gyms or programmes, Essex-based personal trainer Cecilia Harris decided to do things a bit differently when she teamed up with client and TV reality star Lucy Mecklenburgh to create the online PT platform Results with Lucy.

‘Lucy was my client two years ago, and together we created Results with Lucy.com because we felt there was a a niche in the fitness market for an online fitness platform and because it would be the best way to educate and train young women. Lucy has the ability to reach a lot of people due to her popularity and I have the knowledge, so together we are able to help a lot of people,’ Cecilia explains.

BUILDING BUSINESS Results with Lucy offer a diverse range of short, online

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PERSONAL TRAINER TO TOWIE’S LUCY MECKLENBURGH, CECILIA HARRIS, TALKS SHOP WITH KATIE GARNER

workout videos, using a combination of styles and techniques to appeal to as many people as possible, as well as providing training for all abilities. With online workouts set to be a big trend come 2015, Cecilia says ‘The benefits of short, high intensity workouts are it keeps you motivated and you can see fast results. We are constantly updating our website with new videos. Our EatWell programme is also incorporated, which enables clients to achieve maximum results.’

Offering exclusive training videos, recipe ideas, nutrition advice, on-going support and online personal training, Cecilia is clearly an advocate for all things online. ‘Personal training online gives you the ability to reach many people from all over the world,’ she acknowledges. Despite having a heavy online presence, face-to-face training is still an important element of her business and Cecilia still sees regular clients from her business, Results Fitness and Health, with locations in both Shenfield and Leigh-on-Sea in Essex.

WORKOUT// Speaking about her business, Cecilia says: ‘I own two studios which I have built from nothing to 100 clients a week by putting in the hours and advertising in the local papers but most of all my business grew by recommendation . I now have three trainers in each studios working for me.’ And what’s next for Results with Lucy? ‘We have a lot of projects coming soon in 2015, but mainly to create a series of retreats to bring RWL live,’ Cecilia enthuses.

TRAINING ONLINE Describing her fitness style as ‘fun, fast and effective’ with a penchant for HIIT, check out this Killer Circuits Workout video below designed by Cecilia for Results with Lucy:

ABOUT RESULTS WITH LUCY Claiming that women could lose between 7lbs and 12lbs over a 12 week programme, Results with Lucy focuses heavily on functional fitness, offering household alternatives for any equipment used in a bid to make the workouts as accessible as possible. Plans vary depending on your fitness levels and what you want to achieve, whether you tackle the advanced ‘Six-Pack Abs’ scheme, the intermediate ‘Wobble to Model’ to strip cellulite or if you simply stick with the beginner back to fitness routines.

Prices range from a free trial to £6.92 per week for a 30 day plan. Results with Lucy advocate that clients can drop a dress size, tone up and have a flatter stomach within four weeks.

@PTMAGAZINE

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COMPETITION GOLD//

“ I DON’T

LIKE BEING IN MY COMFORT ZONE

“

JAMIE LLOYD, 2014 BRITISH KETTLEBELL CHAMPION AND BESTSELLING FITNESS AUTHOR, TELLS KATIE GARNER ABOUT HIS GOLD MEDAL SUCCESS

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COMPETITION GOLD//

K

ettlebell training has seen a massive explosion of popularity in the UK, with the easily accessible weight workouts becoming a regular feature in the PT training circuit. The success of Kettlebells is highlighted in the annual British Kettlebell Championships, this year held at the Djanogly Academy in Nottingham and hosted by Kettlebells Nottingham.

Held on the 4th October, the event saw a huge victory for international author, personal trainer and Kettlebells expert Jamie Lloyd, who stole the gold in the Long Cycle (clean and jerks), using two 20kg Kettlebells in the sub 78kg category.

Delivering 70 reps in the 10 minute time limit, Jamie executed the ideal technique of Kettlebell lifting, with each competitor under the watchful eye of a judge.

Jamie has excelled over the years, progressing his training.

Last year, he competed using the 16kg weights and managed to snatch the win, also taking April’s English Championships gold using the 20kg weights. Competing in Kettlebell events for one year now, Jamie has taken part in three competitions, making his mark on this fitness niche.

KETTLEBELL CAREER Kettlebells is clearly an area Jamie is passionate about, and he has been honing his technique across his sporting career. ‘I’ve been using Kettlebells and teaching Kettlebell classes for over eight years and I’ve learnt from the best Kettlebell coaches in the world. I asked my coach, who’s a world champion, to start training me and we have worked a lot on technique, strength, endurance and grip work over the last year,’ he explains.

Describing his ambitions for upcoming events, Jamie says ‘I am working on training for the Etape Du Tour next year. I plan to compete in the Scottish Kettlebell Championships early next year, but hope to compete in Europe in 12 months time using 24kg Kettlebells.’

The British Kettlebell Championships have attracted PTs across the country to compete. ‘Yes lots of trainers compete - I guess we are always looking for new challenges,’ Jamie agrees.

‘Being a full time health and fitness coach and firefighter, I don’t like being in my comfort zone and Kettlebell sport and competing definitely gets me out of my comfort zone!’

WORKING WITH KETTLEBELLS ‘Kettlebells are a great all round training tool of choice and great for work capacity. Combine Kettlebell training with boxing or your own body weight and boom – you’ll have a phenomenal workout and awesome results,’ Jamie enthuses, advocating using kettlebells within PT sessions.

Jamie continues ‘They are a great all round training tool for fat loss, work capacity, strength, endurance and high octane conditioning and very portable too.’ Preferring the pro grade products of Wolverhampton Fitness, Jamie recommends seeking out a professional and qualified Kettlebell coach when you begin training, advising ‘Kettlebell takes time to master, so be patient, disciplined and keep chipping away at your goals.’

JAMIE'S COMPETITION TRAINING REGIME 'After my last competition I took a month off serious training, went on holiday and pigged out,' Jamie confessed. 'So when I returned I trained for a solid five months and did five to six days training. I did a three day juice cleanse initially to detoxify the liver and to shed some of the post holiday weight then I ate clean – so no alcohol, dairy, processed foods, caffeine, wheat, gluten and lots of early nights!'

Here's how Jamie got into prime competition shape: MONDAY: Long interval cycle work with assistance exercises TUESDAY: Strength work using Olympic bars WEDNESDAY: Jerks doing intervals THURSDAY: Day off or an easy run FRIDAY: Long interval clean and jerks/long cycle with strength work SATURDAY: Day off or easy cardio SUNDAY: Long cycle work doing a long set then a 45 minute spinning session

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WORKOUT//

USING

HOW CAN A FOAM ROLLER BOOST YOUR WORKOUT? EXPERT PERSONAL TRAINER KRISTOPH THOMPSON SHARES HIS WORKOUT HINTS

MYOFASCIAL RELEASE S

elf myofascial release is an effective technique to release muscle tightness and trigger points. Applying the techniques described below using a foam roller will aid in the recovery process and help restore the optimal functioning of the muscles of the lower body following periods of intense training.

Pictures: Martin Lulham, www.mdlphotopgraphic.co.uk Foam Roller: The Grid from www.physicalcompany.co.uk Model: Jayne Brockwell

IT BAND

Divide the front of the leg into two zones; the first from just above the knee to the midpoint of the thigh, and the second from the midpoint of the thigh to just below the hip. Repeat the following process on each of the two zones.

Begin on your side with the foam roller at the bottom of zone one ( just above the knee) with the opposite leg placed on the floor to control the rolling movement. Take a deep breath in and slowly roll to the top of zone one, then back down. Repeat this four times.

With the foam roller placed at the top of zone one, slowly bend your knee to 90 degrees and straighten four times.

QUADS

Divide the front of the leg into two zones; the first from just above the knee to the midpoint of the thigh, and the second from the midpoint of the thigh to just below the hip. Repeat the following process on each of the two zones.

Begin lying on your front with the foam roller just above the knee, your other leg bent and placed out to the side. Slowly roll to the top of zone one and back down four times.

Pause at the top of zone one then bend and straighten the knee four times.

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WORKOUT//

CALF Divide the lower leg in half. The gastrocnemius range will be approximately halfway down the leg to just below the back of the knee. Place the foam roller under the mid-point of the lower leg then place the other leg on top for extra compression. Start by rolling slowly, one inch per second. Internally and externally rotate the leg as you do so to locate any tender spots. When you find a tender spot, stop and hold for 20 seconds – performing a static release – continuing to breathe normally.

As soon as the pressure starts to release (it may disappear altogether), take a deep breath in then bend and straighten the knee four times, trying to keep the muscle relaxed as you do so.

Then perform four spanning motions by internally and rotating the leg at the tender point.

HAMSTRINGS Sit on a bench with one leg on the floor and the foam roller placed just above the knee. Place the opposite hand on the top of the leg to add a little more compression.

Extend and bend the knee five times.

Internally and externally rotate the leg five times.

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WORKOUT//

TOTAL GYM GRAVITY TRAINER

WORKOUT

PT AND NATIONAL STRENGTH CONDITIONING COACH CRAIG LIBBY EXPLAINS HOW TO USE THE TOTAL GYM GRAVITY TRAINING SYSTEM TO YOUR ADVANTAGE

BY CRAIG LIBBY Craig Libby, Head Coach at Exclusive Training Richmond, is a National Strength and Conditioning Coach, Personal Trainer and part of the Armageddon Fitness National Training Team. If you would like to work with Craig please visit www.craigsfitness.com

T

he Total Gym Gravity Training System (GTS) provides a full body workout using a single piece of equipment that takes up next to no room at all. The GTS allows you to use different percentages of your body weight in order to create a resistance to work against. The higher the GTS is the harder the exercise will be.

I personally find this equipment has been great in order to train my clients to perform pull ups as we can start them on a low enough setting in order for the client to lift their bodyweight, and as we progress I am able to get clients to perform pull ups at the top of the GTS and then even add weights or progress to plyometric pull ups before working on a pull up bar.

SINGLE LEG SQUATS x10 on each leg

SQUATS x20

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WORKOUT//

PULL UPS x8

ROW x14

LUNGES

x10 on each leg

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WORKOUT//

CHEST PRESS x12

DOUBLE ARM WOOD CHOPPERS x14 on each side

SINGLE ARM WOOD CHOPPERS x14 on each side @PTMAGAZINE

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C AL L I N G A L L F I T N E S S P ROF E S S I O N A L S !

ONE FOR ALL JOI N O U R GRO WING COMMUNITY OF DYNAMI C I NST RU CTORS FOR CLASSES, TIPS A ND S C ORE AN E XCLUSIVE 25% OFF REEBOK.

VISIT REEBOK.COM/REEBOKONE OR VI SI T A REEBOK FITHUB S TOR E

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

PT BUSINESS//

BOOST STAFF POTENTIAL

ABOUT FOCUS TRAINING As a leading provider of Central YMCA/CYQ certified personal training courses, Focus Training have coached and developed some of the UK’s most successful fitness professionals.

To book a Free Training Needs Analysis or for more information about the Focus Training Staff Academy, call Ben Jackson on 012 0438 8330 or check out www.focus-training.com

FOCUS TRAINING’S BEN JACKSON EXPLAINS HOW YOU CAN INVEST IN STAFF DEVELOPMENT WITHOUT CRIPPLING COSTS

M

anaging a successful team involves delegation, trust, support and guidance. How do you fare? Is your team motivated, confident and capable of achieving your business aims or is there room for improvement? If you think not, then your job is done and your name is Richard Branson. However, even the best-oiled teams need constant attention to keep them focused, dynamic and ahead of the competition.

So, how do you go about developing the full potential of your team? A key factor in staff motivation, development and retention is training, giving employees who want to gain career enhancing skills the opportunity for self-improvement.

Of course, training comes at a cost to your business in terms of both time and money. Ben Jackson who heads up the new Staff Academy at Focus Training says there are lots of ways in which employers can keep training expenditure to a minimum whilst still investing in their people.

'Too many employers consider only external training opportunities; sending individuals or groups of staff to attend courses or seminars off site. This can frequently involve accommodation and travel expenses that significantly inflate the total cost of training. I’m not saying you shouldn’t consider external training but I am saying that by bringing the training expertise to your site and training several staff at once you will make significant savings,' he says.

'Training your staff at your own venue brings other benefits too. Firstly, you can set the timetable to ensure minimal disruption to your clients and your daily business. Choose your dates, choose your times and even choose your course content. You can tailor the training content to any specific

employee or business needs that you have, for example you can bolt on specific skills training or CPD workshops at a fraction of the cost of doing them separately.'

Staff progression Employees appreciate the opportunity to develop their knowledge and skills without ever leaving the workplace.

Gaining a professional qualification is the single most effective way to develop staff and should be part of an ongoing personal development plan for each individual. There are many other steps that can be taken that can also really impact on the development of an individual within your team.

For example, re-assigning an employee’s responsibilities to include new or higher level responsibilities, giving them additional authority to self-manage and make decisions, providing opportunities for cross-training in other roles and responsibilities or by simply providing more opportunities to establish goals, priorities and measurements.

Establishing a culture where development is encouraged and rewarded will lead to better staff retention and recruitment, there is no doubt about that, but as a business you need to clearly understand your staff development needs and how to achieve them in the most cost-effective way. Assessing your training needs regularly is a good starting point.

Ben continues: 'We conduct a Training Needs Analysis for many of our clients. However, that is just step one, you must then align your training needs with your business plan to create a cost effective training strategy for your business.

Remember training is equally as important for your company as it is for the individual so looks at the picture as a whole.'

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PT BUSINESS//

BUILD YOUR PT

BRAND JASON DOGGETT, CO-FOUNDER AND HEAD FITNESS COACH OF ONE OF LONDON’S MOST SUCCESSFUL PERSONAL TRAINING COMPANIES, SHARES HOW TO STAND OUT FROM THE LOCAL COMPETITION

TIP 1: Tell me what you’re good at Don’t tell the public things they can find out from other personal trainers. Tell them something about what you do that they don’t know. Marketing is about letting people know what you’re good at.

TIP 2: Market your expertise Pick one marketing message for one type of client.

Being known as ‘the boxing guy’ or ‘the trainer that does crossfit’ makes you the go-to person for one service.

TIP 3: Marketing the benefits you offer List benefits of your service first, not features. If you offer bespoke training programmes for each client, that is a feature of your service. The benefit is that a programme speeds up results. So, you are not marketing bespoke training programmes, you’re marketing quicker results.

TIP 7: Measure your return on investment with marketing When a new lead contacts you, ask them how they found out about you. This will tell you which platforms should be pursued.

TIP 8: Don’t worry too much about the company name Or a logo. We’re on our third company name. We’ve scrapped more logos than I care to mention. Logos and company names don’t replace a clear, attractive marketing message.

Make your business name easy to remember, pronounce and spell.

TIP 9: Using promotional t-shirts

TIP 4: Differentiating your message from other trainers

Promotional t-shirts are a popular marketing tool. The biggest mistakes I see with them are when the font is too small or if they are overcrowded with information.

Marketing should point out to others the things that make you different and better. Dig deep and find differences between you and the competition, because they are there.

TIP 10: Have a website

TIP 5: Don’t be negative So much personal training marketing I see is deeply negative.

Their main message seems to be: ‘You are broken, I can fix you’. These are all negatives, aim to be positive instead.

TIP 6: Tell people your prices Pricing is part of the marketing message but it’s not the most important part. The absence of pricing in marketing says to me that you can be bartered down, you don’t know what to charge or you lack confidence.

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Keep it simple and small. Don’t bury the good stuff in a blog or on the testimonials page; have it on your home page. Give visitors a clear call to action i.e. what you want them to do now: complete an inquiry form, or call you, or buy something. www.discovery.uk.com

BY JASON DOGGETT Jason Doggett is co-owner of Muddy Plimsolls Ltd, an outdoor personal training company based in London. Working in the fitness industry since 2008, Jason has worked as a gym instructor and a personal trainer. Get in touch at www.muddyplimsolls.com/work-with-us

01444 680 032

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The number #1 problem UK Personal Trainers face in the Fitness Industry is being under-paid and under-valued. In this exclusive report discover: The differences between some fitness professionals who earn as much as £25 per hour and those that are earning £250+ per hour.

How various pricing, packaging, and fulfillment models are being used in the UK today in the health & fitness industry.

An in-depth look at the differences in target markets and demographics...and how value is both perceived and demonstrated when marketing, selling & fulfilling the services you offer.

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WARNING: Don’t request this report if you’re comfortable scraping by each month, discounting your services, and “racing to the bottom” whenever a little competition comes your way. Only those who truly value themselves, their services, AND best serving their clients (or are ready to learn how to do so better) need request this!

Go to www.PTMagazineLovesNPE.co.uk to get your FREE report called: “How To Communicate The Value You Deliver, Charge What You’re Worth, And Increase The Profitability (And Sustainability) Of Your Business!” © 2014 SERG Holdings, LLC All Rights Reserved. Published by, Net Profit Explosion, Ltd. Telephone 01444 680 032 www.NetProfitExplosion.com

5x Featured

G

XT offer a full range of Yoga qualifications that meet industry standards, allowing quick and thorough learning.

Nominated for the UK Active Award for Innovation, they provide life long support to everyone selecting them as their go-to training provider.

The Hot Yoga Certification is the very latest from the GXT brand.

HOT YOGA CERTIFICATION

GROUP X TRAINING

The GXT Hot Yoga Certification combines home and live study time with practical experience to fully complete the training and assessment: • Two live days practical study in a heated environment • Level 3 Anatomy and Physiology – home/online study • Health and Safety for Hot Yoga – home study You will be assessed throughout the two day training and by case study, completed over three months during your probationary teaching practice.

Along with full training in how to teach and construct a Hot Yoga class, we also offer a full package for any Yoga entrepreneur looking to set up their own studios with the very latest in heat and humidity control.

A NEW YOGA, AN EXCITING YOGA, A YOGA FOR EVERYONE

Designed for fitness instructors to teach Yoga using their skills, knowledge and Group X Factor. With over 1750 instructors teaching Freestyle fitness Yoga we are the brand to be trusted.

• Freestyle Fitness Yoga 2 Day Certification • Hot Yoga Certification • Level 3 Yoga Diploma • Young Yoga “HUGE thank you for yesterday.

You are such an inspiring person and I left the session feeling excited and raring to crack on with the diploma. You empowered me to believe I can be a great yoga teacher and I’m now really looking forward to the remainder of the qualification! ”

www.groupxtraining.com

TRY SOMETHING NEW//

WOULD YOU GO THE VEGAN SOCIETY EXPLAIN HOW THIS UNIQUE LIFESTYLE CHOICE COULD TICK YOUR BOXES

F

VEGAN?

rom 'junk food vegans' to raw food vegans – and everything in between – there's a version of veganism to suit everyone. Yet one thing we all have in common is a plant-based diet avoiding all animal foods such as meat, dairy, eggs and honey, as well as products like leather and anything tested on animals.

More and more people are turning to a vegan diet for the health benefits, which include increased energy and younger looking skin. There are certainly many scientifically-proven benefits to a vegan diet, as they are rich in protein, iron, calcium and other essential vitamins and minerals. The plantbased sources of these nutrients tend to be low in saturated fat, high in fibre and packed with antioxidants, helping mitigate some of the modern world's biggest health issues like obesity, heart disease, diabetes and cancer. Tasty food and better health – what's not to love?

Make sure you don't miss out on essential nutrients. As with any calorie rich diet lacking in macro and micro-nutrients, some forms of vegan diets are not necessarily 100% healthy ie. there are vegan versions of almost every type of junk food you can think of. As long as you eat a wide variety of tasty plant foods, planning a healthy diet that incorporates all the vitamins and nutrients you need will be a breeze.

Remember that going vegan is a learning curve to be embraced. To live as a vegan in a non-vegan world takes both courage and curiosity: the courage to approach new challenges with a positive attitude and the curiosity to discover and experience new things. Veganism has been around since 1944, but it’s still a relatively new concept to many people. It’s important you allow yourself time to learn about the various strands of veganism - and remember to pat yourself on the back along the way for the progress you've made as well as enjoying the numerous health benefits.

What is veganism?

Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose. Check out www.vegansociety.com for more information.

VEGAN ADVISE FOR ATHLETES Wondering how you can top up on energy whilst still maintaining a vegan diet? Try these useful tips from The Vegan Society: • Snack on nuts; add tofu and a healthy vegetable oil (e.g. rapeseed) to your meals.

• Building lots of muscle? Take in extra legumes for some protein.

• Eat healthy carbohydrates and up to a third of your calories from healthy fats such as avocados, nut butters or seeds.

• Endurance athletes, particularly women, need to watch their iron status. Remember to eat fruit and vegetables rich in vitamin C with your iron-rich foods.

• During and after activity, energy requirements go up. Examples of great post-activity snacks include protein-rich green smoothies that include a handful of kale or spinach as well as fruit, veggies, nuts or seeds; bananas or avocados (rich in potassium); dried fruit such as dates, figs and apricots; or a peanut butter wholegrain sandwich. It’s best to top up your energy and rehydrate within 45 minutes of exercise.

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PRODUCTS//

Moo Free Co Yo Suitable for vegans, this award winning, dairy, gluten and sugar free coconut milk yoghurt is lip-smackingly creamy. Take your pick from seven flavours, including natural, vanilla, mango, pineapple, raw chocolate, mixed berry and cherry. Pick yours up from Waitrose, Tesco, Ocado, Wholefoods and Planet Organic. £1.99 from www.coyo.co.uk

Ditch the Dairy Milk and check out Moo Free’s organic and dairy free alternative for an award winning chocolate hit.

Their 100g fruit and nut bar uses rice milk chocolate, paired with red cranberries and crunchy hazelnuts for a treat. £2.85 from www.moofreechocolates.com

NEWKIT IN TOWN WE POINT YOU IN THE RIGHT DIRECTION OF WHAT YOU SHOULD BE STOWING IN YOUR GYM BAG

Therapearl Sports injuries are never pleasant, however the innovative nontoxic pliable pearls used in Therapearl packs are incredibly multi-tasking, as the drip and mess free treatment can mould to any body part. When heated, Therapearl provides great pain relief, whilst once frozen, it can reduce swelling and bruising. £7.99 from www.therapearl.com

RunPhones RunPhones Wireless Headphones need to be popped on your Christmas list – using Bluetooth technology and high quality, removable speakers, the handy moistureabsorbing fabric provides a snug fit and means they won’t fall out like conventional earphones. £69.99 from www.premiumlifestyle.co.uk

Yeo Valley One of the nation’s favourite breakfast accompaniments, Yeo Valley’s Greek style honey flavoured yoghurt is deliciously thick and tasty, with an impressive 0% fat. If you find natural yoghurt normally a tad bitter, then the sweetness of the honey here will really help. Pair with fruit or cereal for a healthy breakfast. £1.80 from www.yeovalley.co.uk

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PRODUCTS//

Helly Hansen Active Flow Graphic Baselayer Outdoor sport enthusiasts will adore Helly Hansen’s new Lifa Flow technology, which acts to move moisture away from the body, making sure your clothing is comfy and sweat-free. Combining Flow Technology with the award winning Lifa Stay Dry fibres, this baselayer is one to invest in. £45 from www.hellyhansen.com

Floradix If you are running low on energy, then try iron-fuelled Floradix, also packed with vitamins B2, B6, B12 and C, all contributing to tackling tiredness. Particularly useful for pregnant or breastfeeding women, or those with a very active lifestyle, Floradix has no alcohol, preservatives, colourings or artificial flavourings. £10.09 from www.salusuk.com/products/floradix.html

Urban Fruit When it comes to fruit, Urban Fruit don’t mess around. Only using perfectly ripe fruit, these snack bags are ideal for munching on the move, whether you keep one as a treat in your desk drawer or as a pick me up after a workout. £1.97 from www.urbanfruit.co.uk

Everything But The Cows These fruit drinks are completely natural and full of protein, with a unique blend of 7g NON GMO soya protein and 20% real fruit. Perfect whether you need a pick-meup post workout or some added spring beforehand, they come in Mango and Orange, Strawberry and Raspberry or Banana and Kiwi and can be found in Holland and Barrett. £2.49 from www.facebook.com/EverythingButTheCow

Easydry Sports Towel These multi-use disposal gym towels are more streamline and lighter than the normal cotton versions gym goers often have stocked in the airing cupboard.

As well as being more compact, they dry sweat from the body or gym equipment in super fast time, also drying quickly afterwards, ready for reuse. Get your gym session more hygienic with these nifty towels. £1.50 for the gym twin pack, or £3.50 for the shower towel from www.easydry.co.uk

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FESTIVE SHOPPING//

CHRISTMAS

GIFT GUIDE NOT SURE WHAT YOU SHOULD BE ASKING SANTA FOR THIS YEAR? TAKE INSPIRATION FROM THESE FITNESS FINDS

Bulldog Who doesn’t love smellies at Christmas? Try these chemicalfree Bulldog products, such as this soothing after shave balm, which are loaded with essential oils and natural ingredients to help deliver top notch skincare results. With the brand defined as cruelty free, the range is not tested on animals or uses animal sources, so your conscience can rest easy too. £5.49 from www. meetthebulldog.com

Secret Training Race Day Personal Care Kit Cleaning your bike needn’t be a hassle with this Secret Training ‘Strip’ personal care range, specifically for sportspeople. Presented in a stylish wash bag, these high quality and portable products promise to invigorate, protect, calm, santise and nourish, keeping your ride squeaky clean between sessions. £49.99 from www.secret-training. cc/personal-care-kit

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Plenish

Nite Watches ICON-209S

Join the juicing trend after the annual Christmas indulgence with these Plenish cold pressed juices. Stocking fillers are sorted with these, as they come in a range of tasty flavours including alkalising sweet green or a protein packed cacao maca cashew milk. You can even accessorise your juice with a swish cool bag, designed in collaboration with photographer Raw Vegan Blonde.

Prices start from £81 from www.plenishcleanse.com

From British watch makers Nite Watches, this aviation grade stainless steal number is definitely an impact present for a loved one. Using both Swiss movement and GTLS illumination technology, this iconic timepiece will look fab whether you are pumping it at the gym, or hitting the town for a night out. £380 from www.nitewatches.com

WWW.PTMAGAZINE.CO.UK

FESTIVE SHOPPING//

SunnyCam You won’t have to worry about lugging your camera around if you indulge in SunnyCam’s video recording eyewear, with a camera between your eyes capturing what you see exactly in high definition. Offering a unique first person perspective viewpoint, you’ll love filming all sorts with this. £99.99 from www.sunnycamglasses.com

Lumie / Bodyclock Active 250 Decibel Refresh your workout with Decibel’s new range of sports drinks, designed to help kick start your exercise regime.

As well as their signature Water Whey Cola and Pre-Workout Cola, you can also get your hands on Whey Isolate, Whey Concentrate, Protein Blend, Mass Gainer and BCAAs in a range of flavours: Cola, Wild Berries and Pink Lemonade. Ideal for fitness friends. £39.99 from www.decibelnutrition.com

An alarm clock with a difference; this handy device mimics a gradual sunrise to wake you up naturally with light.

‘Dawn simulators’ such as Bodyclock have been shown to improve mood, energy, productivity as well as the quality of sleep and awakening. Comes with FM radio, six wake-up sounds and a nightlight. £99.95 from www.lumie.com

The Chia Co Give your breakfast a makeover with Oats + Chia – a yummy blend of wholegrain oats, sun ripened chia, virgin coconut oil, and most importantly, deliciously moreish fruit. Lightly sweetened with low-GI coconut sugar, just add hot water to create a single portion, which will give you 6g of dietary fibre. Perfect for those nippy winter mornings. £5.00 from www.thechiaco.com.au

Masscular Revive your exercise uniform with the Masscular signature muscle fit tee, offering great quality fabric and a comfy fit no matter what your workout. Designed to withstand the toughest of weightwork, the snug size is also good for showing off a hard-earned physique. So get out the guns and enjoy a new wardrobe choice. £24.00 from www.masscular.com

For Goodness Shakes Delivering 25g of natural whey and casein protein, For Goodness Shakes Protein Powder is the perfect highprotein, low-fat solution to support lean functional muscle growth, maximise strength and promote muscle recovery. Also rich in branched chain amino acids, essential amino acids and glutamine, you will really notice the difference with these shakes. £21.25 from www. athletestore.co.uk/proteinnutrition

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VEGAN DIET//

MEAT VEG VS

CAN A VEGETARIAN DIET REALLY SUPPLY YOU WITH ALL THE NUTRIENTS YOU NEED, OR ARE MEATY MOUTHFULS ESSENTIAL? KATIE GARNER EXPLORES

BEEF LIVER VS PEAS

VITAMIN B2

Also known as riboflavin, vitamin B2 is incredbly useful for energy production and metabolism, as well as helping to recycle the antioxidant glutathione. This vitamin also contributes to the metabolism of iron, another key nutrient.

Beef liver packs a punch with 3mg per 100g, trouncing the 0.056mg found in peas.

SALMON VS AVOCADO

VITAMIN E

This handy antioxidant protects body tissue and helps to maintain cell structure, also working to keep the immune system nice and strong. Lowering the risk of heart disease, vitamin E also helps to form red blood cells, with men needing 4mg daily, whilst women should be consuming 3mg each day.

Salmon succeeds here with 30mg per kg, compared to 27.7mg per kg found in the humble avocado – a close call.

TUNA FISH VS SWEET POTATO

VITAMIN A

Strengthening your immune system against pesky infections, vitamin A is your go-to mineral to help support your vision as well as keeping your skin healthy. Men should be looking to consume 0.7mg a day, while women have a target of 0.6mg.

Sweet potato is the victor here, with 14,187 IU per 100g compared to tuna which has a mere 2,520 IU.

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VEGAN DIET//

CHICKEN VS BANANAS

VITAMIN B6

Another nutrient that boosts the production of red blood cells, vitamin B6 helps our brain and nervous system send messages efficiently, whilst also tackling the metabolism of carbohydrates, pulling the steady energy supply out of storage for our bodies to use.

Go bananas in this instance, as the popular fruit has 0.4mg per 100g, whilst chicken only pulls 0.2mg.

BEEF VS RAW CHOCOLATE IRON

Iron is one of our most important nutrients, helping to create haemoglobin, which is the protein in red blood cells. Helping to carry oxygen around your body, an iron deficiency can make you feel sluggish and tired, impacting on your energy levels. Iron is also an essential component of muscle and usefully helps regulate the growth of cells.

Chocoholics can rub their hands together as raw chocolate comes out on top with 56.6mg per ounce, whilst the same weight in beef only has 0.74mg.

TOFU VS BROCCOLI

CALCIUM

With more calcium in the body than any other mineral, this well known nutrient helps to build strong bones and teeth, as well as regulates muscle contractions, which is vital for avoiding cramp. Interestingly, you can lose calcium through perspiration, so aiming for 700mg a day is ideal.

Tofu trumps broccoli with 350mg per 100g compared to the 47mg per 100g.

SHELLFISH VS EGGS

VITAMIN B12

Vitally supporting cell function and ramping up brain function, vitamin B12 keeps our metabolism processes going as well as contributing to those all-important red blood cells. We should be chowing down on 2.4mg daily to get adequate amounts of this vitamin from our diet.

Shellfish wins the round with up to 9.7mg per 3oz, whilst eggs only have 0.89mg per 3.5oz.

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WORKOUT REVIEW// BRANDED EGO Branded Ego harnesses fashion and functionality to deliver a range of men and women’s workout and leisurewear that fuses optimum quality with unfailing performance. Visit their website at www.brandedego.com

NICOLA KALOZOIS, FOUNDER OF BRANDED EGO, PREVIEWS THE FIRST MASTER CLASS OF THIS DANCE-INFUSED, HIGH INTENSITY CARDIO WORKOUT

W

THE CORE BAR

orking out plays a key part of my daily routine and I am always on the lookout for the latest and greatest workouts, so was extremely excited to have the opportunity to be one of the first to try out The Core Bar master class. A fun, dance infused workout with a technique that is definately not for the faint of heart. It features non-stop, high-intensity aerobic moves using a bent bar with three different weight ranges: 1kg, 2kg and 3kg. The purpose of the bent bar, is to help maintain 'spine integrity' while you sweat your way through the series. The weight of the bar gets the heart pumping and allows for powerful, functional, high energy movements.

confidently say this workout will not only give you effective and progressive results but it will leave you wanting to do it again and again.

The Core Bar, was created in Oslo by Anita Tonne a trainer and mother of two in 2006 and is now taught in several continents including Spain, Portugal, Italy, USA and is now coming to the UK in January 2015.

The use of the bar in all the routines was effectively inventive and fun, holding it either above my head, behind my back or in front of my body. Rotating, dipping or twisting with the bar in every routine, it wasn’t long before I felt my core activated and an exhilarating burn.

COMPLETE CORE CONDITIONING When I heard about this hot new workout I really couldn’t wait to get there and try it out. Many of us sit at a desk all day at work, weakening the core – and that, in turn, makes daily activities tougher. But if you maintain strong abs, you’ll help prevent back pain, boost your agility, increase your flexibility and look good. As a sufferer of a previous cervical spine injury for me, maintaining my core strength is absolutely essential. After completing The Core Bar master class I can

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The upbeat and pumping music, specifically written for Core Bar, really gets you going! Each move is in time with the beat of the music which really helped when learning the routines.

Motivation oozes from the master trainers and a sense of power and energy filled the studio in no time at all. Keeping up the momentum of this fast paced, calorie burning workout is fun and enjoyable, even for the whole hour!

BAR BURN

At the end of the class we were invited to a small presentation by the creator and founder of The Core Bar, Anita Tonne.

Anita expressed how her intention with the development of The Core Bar was to not only create an effective, intense and challenging workout that would create fast, visible and progressive results but a workout that would leave you with a euphoric feeling.

Take a look at www.thecorebar.com for more information.

VEGAN DIET//

11

FACTS YOU DIDN’T KNOW ABOUT

KALE

BRITISH KETTLEBELL CHAMPION AND AUTHOR JAMIE LLOYD UNVEILS THE MYSTERY OF THIS POPULAR SUPERFOOD

BY JAMIE LLOYD Jamie is the Director of Buggybells and runs his successful fitness business in SW London. He is also a Kettlebell Sport enthusiast and has trained from the very best in the world, as well as being an international fitness author. Check him out at www.iamjamielloyd.com

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M

any moons ago kale was referred to as a food for the poor. However, much like other ‘peasant food’ such as chia and quinoa, kale has become significantly popular in recent years. This is mostly due to the fact that the Western world has soon realised the great health benefits that kale has. In fact, today, it is better known as the king of all veg.

But what's all the fuss about kale? Why is it so beneficial and why should it be in your diet?

It's rich in vitamin C

1

In addition to promoting overall vitality, vitamin C is also great for your hair. It helps to stimulate the production of sebum in your follicles, which is a natural conditioner and moisturiser. It also helps to fight hair loss by eradicating free radicals. One bunch of kale contains 134% of your daily vitamin C requirements.

It combines well with other foods

2

Many of kale’s most healthy compounds are better once combined with other food. For example, pairing it with good fats such as coconut oil or avocado, make its fat-soluble carotenoids more readily available to your body. Or for an acidic twist, mix it with lemon or limes to release iron.

It protects your eyes

3

Kale is rich in vitamin A, which assists your retinas in absorbing light and therefore helps them to maintain proper vision. Vitamin A also has cancer prevention properties that can stop cataracts later in life. In addition, kale contains lutein and zeaxanthin – carotenoids which protect your eyes from excessive exposure to ultraviolet light, just like sunglasses.

VEGAN DIET//

8

High in iron

9

Boosts your immune system

Your body needs iron for energy (as well as maintaining ordinary functions), and kale can help you feel buzzing and energised. This is particularly beneficial in the late afternoon when your second coffee has worn off.

Kale can help warn off colds and other nasties by keeping your immune system healthy. This is because it contains sulforaphane; a molecule that helps to nourish and maintain the immune system.

10

Cancer fighting properties

11

Helps with a healthy heart

The organosulfur compounds within kale are known to help to prevent cancer, particularly within the colon. The vitamin K also helps with cancer prevention. One cup contains a staggering 684% of your daily required intake of vitamin K.

Fibre isn’t just good for digestion. The fibre found within kale works to lower your cholesterol and blood pressure and can therefore help towards preventing heart disease.

It's a no brainer

4

Kale contains alpa-linoleic acid (ALA), which is a type of omega-3 fatty acid. It’s important because it assists in brain function. But It doesn’t stop there; ALA is also an anti-inflammatory and can help to fight diabetes, joint pain, obesity and depression.

It's high in calcium

5

Incredibly, kale has a higher calcium content than milk. 100g of kale contains 150g of calcium, whereas milk only contains 125mg. This is particularly good news for those of you out there who are lactose intolerant. It's high calcium (and vitamin K) content means that it can help you maintain healthy and strong bones.

As such, it’s also a preventative for degenerative diseases like osteoporosis, including the strain that can develop during pregnancy.

Good skin toner

6

Kale is packed full of antioxidants, which are essential for maintaining skin health. They help your skin to feel fantastic and look younger. More importantly, antioxidants can assist in fighting diseases such as cancer and Alzheimer’s by helping to maintain low levels of free radicals within your system.

Improves your digestion

7

Kale is high in fibre, which is great for your digestive system. As a result, it can also be be a natural remedy for constipation.

TRY JAMIE’S HEALTHY GREEN POWER JUICE Ingredients: • Two green apples • Four stalks of celery, leaves removed and halved • One cucumber • Six leaves of kale • Half a lemon • One inch peeled piece fresh ginger

> Whack the ingredients through a juicer to create a power packed juice.

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GIVEAWAYS + PRIZES//

SUBSCRIBER

Giveaways

ARE YOU A NEW SUBSCRIBER? THEN YOU COULD BE IN WITH A CHANCE OF WINNING THESE FAB FITNESS GOODIES...

7.5KG POWERBAG 15LBS SANDROPE + ANCHOR KIT worth £196.99

The new SandRope from Hyperwear contains shifting sand that ups the intensity of a workout, providing a challenging, fun and versatile personal training tool. At just three metres long, the SandRope takes up less space than a traditional battling rope making it ideal for use in a personal training studio or home gym.

Available in two weights: 15Ibs and 30Ibs.

worth £58.99

The Powerbag is an extremely effective functional training tool that provides a crossover between Olympic lifting, medicine ball work and core stability training. These weighted bags are filled with sand and are constructed with flexible handles making them more challenging to lift than conventional weights. Available in eight colour combinations and weights from 5kg to 45kg.

Find out more about these training tools at www.physicalcompany.co.uk

Competition If strength training is your scene, then this month’s competition prize will be right up your street. By answering the below question correctly, you could win this three part series of exclusive exercise DVD’s - Kettlebell Conditioning for Combat Sports, compiled by British gold medallist and Kettlebell conditioning advisor Guy Nobel, who is also a 3rd dan KUGB.

Win!

Get your hands on this trio of unique Kettlebell workout DVDs

Working with karate champ Matt Price, the set contains varied workouts, conditioning plans and demonstrations of key Kettlebell techniques, building up the progression to really enhance your weight workout.

To win this fantastic prize, please correctly answer the below question and email your answers to poppy@ptmagazine.co.uk to enter our prize draw.

Who won the British Kettlebell Championships this November?

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POPPY PICKS//

APPLE + CINNAMON

BREAKFAST COOKIES

FOOD FACTS Protein: 2.8g Total fat: 8.7g Saturated fat: 0.8g Carbs: 20g Calories: 171 Kilojoules: 714 Fibre: 2.4g Sugars: 10.4g Sodium: 2mg

STRUGGLING TO DECIDE WHAT TO MAKE FOR THE MOST IMPORTANT MEAL OF THE DAY? POPPY DAVIDSON SHARES HER FAVOURITE FESTIVE MORNING MUNCHIE.

INGREDIENTS

METHOD

• 180g (6¼oz or 1 full cup) of smashed, ripe bananas or unsweetened apple puree

1. Preheat your oven to 160°C/320°F.

• ½ teaspoon of ground cinnamon • 200g (7oz or 2 cups) of rolled oats or barley, plus extra to decorate • 50g ( 2oz or ½ cup) of ground hazelnuts, or desiccated coconut for a nut-free version • 50g (2oz) raisins • 50g (2oz) dried, chopped apple • 2tbsp honey

This recipe will make 12 cookies, and will keep for five 2. Combine the smashed banana or apple puree and days wrapped in a vanilla with the cinnamon, Olivado’s macadamia oil sealed container. and honey.

3. Add in the oats, hazelnuts, raisins and dried apple.

4. Mix everything together well with your hands, squeezing the mixture together until it starts to bind.

5. Form into 12 cookies and roll them in some oats for decoration. I used a small ice cream scoop to help form the cookies, but you can also use a tablespoon or even just your hands.

• 1tsp vanilla bean paste or extract

6. Flatten the cookies slightly.

• 60ml (2fl oz or ¼ cup) Olivado’s macadamia oil

7. Bake for 30-35 minutes, or until golden.

Cool and enjoy!

MEDIUM BAR PAN The Pampered Chef Stoneware range is like baking in your very own brick-lined oven. The natural clay allows evaporated moisture from foods to circulate, resulting in crisp crusts and moist, succulent interiors. It even builds its own non-stick surface so there is no need to use additional oil, making it a healthier way to cook. £28.75 from www.pamperedchef.co.uk

EXTRA VIRGIN MACADAMIA NUT OIL Olivado Extra Virgin Macadamia Nut Oil is made from high quality nuts from Australia’s sunshine state, Queensland. As well as having natural health benefits, the macadamia nut makes fantastic oil to use with food because of it’s buttery and delicate quality. It is perfect for high heat cooking too, with a smoke point of 210°C. £15.80 from www.olivado.com

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EAT FIT//

GOING RAW

EAT

EXPORE RAW SHOW HOW RAW FOOD IS ANYTHING BUT BORING

FIT

WANT TO TRY MORE RAW? CHECK OUT WWW.EXPLORERAW.COM FOR EXTRA RECIPE IDEAS

INGREDIENTS • 2 large beetroots • 2 Golden Delicious apples • 4 carrots • ½ lemon

BEETROOT BLISS JUICE

METHOD Juice and enjoy!

INGREDIENTS • 1 ripe avocado • 1/3 cups filtered water • ½ cups honey/maple syrup • ½ cups almond flour • 1 tsp vanilla extract • ½ cups cacao powder • ½ cups coconut oil (warmed)

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CHOCOLATE MOUSSE

METHOD Simply blend all of the ingredients in a blender. Do not used cold water, as this will make the coconut oil go lumpy. Warm the coconut oil gently by sitting the pot in a pan of hot water. Leave the mousse to sit in the fridge until ready to serve with berries and raspberry sauce.

EAT FIT//

SPAGHETTI BOLOGNESE INGREDIENTS

METHOD

• 2 cups sunflower seeds • 3-4 large Portobello mushrooms • 1 cups walnuts • 1 onion • 1tsp garlic powder • 1tsp onion powder • 1 large pinch of cayenne pepper • 2tsp chia seeds • 2tbsp water • 2tbsp tamari • 2tbsp apple vinegar • 1 cups sundried tomatoes • 1 cups medjool dates • 3 large chopped salad tomatoes • 2-4 garlic gloves • 1/3 cups cold pressed olive or rapeseed oil • ½ cups lemon juice • 1 pinch and 1 tsp Himalayan salt • 1tbsp Italian herbs • 1 cucumber • 1 courgette • 1 cups cashew nuts • ½ cups nutritional yeast flakes

To make meatless balls:

Find out more about Stephanie Jeffs and the Explore Raw team at www.exploreraw.com where you can read up on juice camps, retreats, recipe books and cookery classes

1. Soak the sunflower seeds in pure water overnight and then drain the following morning.

2. Soak the Portobello mushrooms (also overnight in thetamari and apple vinegar) Keep stirring the liquid into the mushrooms, as they will soak up the liquid and reduce down in size.

3. Place the soaked foods in a food processor with the walnuts, ½ of the onion, garlic powder, onion powder,cayenne pepper, chia seeds and water.

4. Form into balls and keep in fridge for at least 4 hours (for the chia seeds to bloat) They are now ready to eat, or dehydrate for 2 to 6 hours or oven warm on a very low heat for an hour. If you don’t have a dehydrator you can warm these up in the oven – on low with the door ajar – for an hour to warm through – not cook.

To make tomato sauce: 1. Soak the sundried tomatoes in filtered water overnight to rehydrate (if using tomatoes in oil then wash off all the oil first) Also soak the medjool dates overnight in filtered water.

2. Add the salad tomatoes, garlic cloves, ½ chopped onion, cold pressed olive oil or rapeseed oil, lemon juice, Himalayan salt and Italian herbs.

3. Blend in your blender and it’s ready to go.

To make the spaghetti: 1.Spiralise the cucumber and courgette to make fine spaghetti noodles.

2. Drizzle in a dash of rapeseed oil and paprika and set aside. If you do not own a spiraliser then use a vegetable peeler or a knife to cut the veggies lengthways to make pasta ribbons Raw Parmesan (optional) 1. In a food processor break down the cashews, 1tsp of the salt and the nutritional yeast flakes until it resembles crumbly cheese. Don’t process for too long or the nuts will release their oil and you will get a paste.

Assemble your dish, dress with fresh basil and parsley and pucker up for a spaghetti kiss.

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EAT FIT//

RISE + SHINE FODDER TO WAKE YOU UP BEFORE YOU GO GO, TRY YOUR HAND AT THESE YOGHURTY BREAKFAST MAKES

BANANA + PECAN YOGHURT WITH GRANOLA + MAPLE SYRUP TAKING JUST 10 MINUTES PLUS CHILLING TIME, THIS RECIPE SERVES FOUR PEOPLE

INGREDIENTS • 500g TOTAL Classic Greek Yoghurt • 100g Granola • 25g pecan nuts, roughly chopped • 2 fresh vanilla pods • 2 bananas • ½ tsp of lemon juice • 6 tbsp maple syrup • To serve – small jam jars (or similar sized container)

METHOD 1. Mix the granola and nuts together and divide between each jam jar.

2. Split the vanilla pods, scrape out the seeds and mix with the yoghurt. Spoon a thin layer over the granola.

3. Dice the banana and toss in the lemon juice to help prevent browning. Sprinkle the banana over the yoghurt in an even layer.

4. Top with another thin layer of yoghurt. Drizzle over a third of the syrup and cover with the remaining yoghurt.

5. Top with the remaining syrup and put the lids on the jars (or cover with cling film).

Added Bite

RASPBERRY + CHOCOLATE DESSERT • 170g TOTAL 0% Greek Yoghurt • 2-3 tsp hazelnut chocolate spread • Handful of Raspberries Loosely mix the spread with your Total 0% Greek Yoghurt and top with raspberries to make a delicious dessert.

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6. Leave the jars for a minimum of three hours, allowing the flavours to develop.

°

EAT FIT//

YOGHURT + BUTTERMILK PANCAKE STACK WITH ROASTED RHUBARB +CINNAMON COMPOTE AND HONEY YOGHURT

PREPARING THIS DISH WILL TAKE A MERE 10 MINUTES, WITH A SPEEDY COOKING TIME OF 15 MINUTES TO SERVE FOUR PEOPLE

INGREDIENTS For the pancakes:

For the rhubarb compote:

• 100g TOTAL 0% Greek Yoghurt • 220g plain flour • 1 tbsp baking powder • 1 tsp caster sugar • 2 eggs • 150ml buttermilk • 25g butter

• 175g TOTAL Classic Greek Yoghurt • 12 sticks Rhubarb • 50g caster sugar • ½ tsp ground cinnamon • Honey

METHOD 1. Put all the pancake ingredients (except the butter) into a blender and mix until nice and smooth. Leave to rest for approximately 20 minutes.

2. For the rhubarb compote, preheat the oven to 180°C/350°F/Gas 4. Cut the rhubarb into 10cm lengths and arrange in a single layer on a large baking tray.

Added Bite

BEETROOT + APPLE TZATZIKI • 170g TOTAL Greek Yoghurt • 1 apple, chopped • 30g beetroot • 15g min Mix the apple, beetroot and mint with your TOTAL Greek Yoghurt to make a delicious tzatziki. Serve with vegetable crudities or bread.

3. Mix the sugar and cinnamon together and sprinkle over the rhubarb. Bake in the oven for 8 to12 minutes or until the rhubarb is just soft to the touch.

4. Remove, cool and then using a fork lightly crush the rhubarb into a coarse puree.

5. Stir the pancake mixture and transfer to a jug.

Melt a little butter in a frying pan. Pour enough batter in the centre of the pan to make a 7.5cm disc. Gently fry for a minute until bubbles rise to the surface. Using a palette knife flip it over and cook for 30 seconds more until cooked and golden.

Repeat with the remaining butter and pancake mixture until you use up all the batter.

6. To serve, stack the pancakes on a plate. Serve with the rhubarb and cinnamon compote, a dollop of yoghurt and drizzle with honey.

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EAT FIT//

GNOCCHI BAKE TRY SOMETHING NEW BY SWAPPING PASTA WITH ANOTHER ITALIAN CLASSIC

INGREDIENTS • 100g Quorn Deli Ham/Smoky Ham (or Quorn Deli Bacon) sliced in to long strips • 25g butter • 25g plain flour • 300ml semi-skimmed milk • 100g half-fat Cheddar cheese, grated • 1 pack of fresh gnocchi (pack sizes vary between 400g or 500g) • 225g baby leaf spinach (ready washed) • Pinch of grated nutmeg FOOD FACTS: Calories: 416 Protein: 21.5g Carbohydrates: 51.4g Sugars: 4.6g Fibre: 5.9g Salt: 0.3g Fat: 12.1g Sat. Fat: 6.8g

Serving 2-3 people, preparing this simple bake will take 10 mins and an METHOD additional 20-25 1. Pre-heat the oven to 190°C (375°F/Gas Mark 5), lightly to cook grease an ovenproof dish.

2. Melt the butter in a saucepan, add the flour, cook for one minute, stirring continuously, and gradually add the milk, slowly bring to the boil stirring.

Simmer for two minutes stirring until thickened, and then add three quarters of the cheese and season to taste.

3. Cook the gnocchi following the pack instructions. To wilt the spinach place into a colander and when the gnocchi is cooked drain the water through the spinach.

4. Put the gnocchi and spinach in the ovenproof dish, season with freshly ground black pepper and a pinch of grated nutmeg, stir through the Quorn Deli strips.

5. Pour over the cheese sauce and top with the remaining grated cheese, bake in the oven for 15 to 20 minutes until the cheese is bubbling and golden.

Serve with a glass of wine, a chunk of warmed ciabatta and salad leaves.

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EAT FIT//

INGREDIENTS For the filling:

Serving four people, this tasty dish takes 18 minutes to prepare and 30 minutes to cook.

• 300g Quorn Mince • 1 tbsp vegetable oil • 1 onion, large, diced • 2 carrots, medium sized, finely chopped • 2 sticks celery, finely chopped • ½ small swede, small dice • A few fresh thyme sprigs • 5g porcini mushrooms, finely chopped, rehydrated in the vegetable stock – optional, adds flavour • 500ml vegetable stock • 2 tbsp vegetarian Worcestershire sauce • 4 tsp corn flour dissolved in 2 tbsp cold water • Salt and pepper to taste For the topping: • 125g self raising flour • ½ tsp bicarbonate of soda • ½ tsp salt • ½ tsp black pepper • 25g hard cheese such as Cheddar • 1 tbsp fresh herbs, chopped • 40ml vegetable oil • 1 egg, beaten • 100ml semi skimmed milk

METHOD For the filling: 1. Preheat the oven to 180°C/350°F/Gas Mark 4.

2. Heat the oil in a large pan and gently fry the onion for five minutes over a low heat. Add the carrots, celery and swede and cook until softened.

3. Add the Quorn Mince, vegetarian Worcestershire sauce and the vegetable stock with porcini mushrooms. Bring to the boil, then simmer for 5 minutes. Add the cornflour stirring continuously for a few minutes until thickened then season to taste.

QUORN MINCE MUFFIN-TOPPED PIE

QUORN DEMONSTRATE THAT NON-MEAT PIES CAN STILL PACK A FLAVOUR PUNCH

For topping: 1. Sieve the flour, bicarbonate of soda, salt and pepper into a large bowl. Stir in the cheese and herbs then beat in the oil and egg, gradually adding the milk.

To finish: Pour the Quorn Mince mixture into individual oven proof pie dishes and divide the muffin batter equally on top of each.

Sprinkle with grated cheese and bake for 15 to 20 minutes until golden brown. Enjoy with steamed green vegetables.

FOOD FACTS: Calories: 433 Protein: 19.9g Carbohydrates: 40.1g Sugars: 12.1g Fat (sat. fat): 19.2g (4g) Fibre: 9.7g Salt: 0.8g

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EAT FIT//

HEALTHY LEMON + CHAI SEED MUFFINS

INDULGING YOUR SWEET TOOTH DOESN’T HAVE TO MESS UP YOUR TRAINING PLANS. CHECK OUT THIS TREAT FROM CAKE-LOVING PROTEIN CHEF

INGREDIENTS

METHOD

• 85g oat flour (ground oats) • 1 medium courgette grated • 20g canderel crunch (or you can substitute with your own choice of sweetner or honey) • 1 whole egg • 25g plain yoghurt • Zest of 1 lemon • Juice of 1 lemon • 2tsp chai seeds (or more if desired) • 1tsp baking powder

1. Combine your oat flour, baking powder, sweetener, chai seeds and grated courgette.

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2. In a separate bowl whisk together your egg, lemon zest and lemon juice. Combine the wet with the dry mixture and mix well.

3. Spoon the mixture into individual cake cases and bake at 180°c for approximately 15-20 minutes or until a knife comes out clean.

4. Allow to cool on a wire rack.

RUN LIKE AN ATHLETE BOOK REVIEW//

HAVING TROUBLE HITTING YOUR STRIDE? LOTUS PUBLISHING’S ILLUSTRATED RUNNING GUIDE BREAKS DOWN THIS POPULAR HOBBY INTO BABY STEPS

R

un Like an Athlete: Unlocking Your Potential for Health, Speed and Injury Prevention is the latest work by sports analysist Jay Dicharry; the 192 page tome containing 120 colour drawings and photos, to really help visualise the body movements and gait of a modern runner. Aiming to give recreational runners valuable insight into how to use the body effectively to achieve optimum performance, the book covers a wide variety of topics, on everything from injury advice to how much impact your trainers have.

Tackling the sport of running from every angle, Dicharry explores the biomechanics and mobility of typical jogging

movements, as well as analysing how strength training can play a part in your fitness regime. If you are looking to recoup from injury, then the corrective exercises will also come in handy, to help you get back on track. As a a certified coach through United States Track and Field, and United States Cycling Federation, Dicharry's experience is evident in his work, as is his attention to detail and passion for running. A must-read for any serious runner worth their salt.

Anatomy, bodywork, and health & fitness books

Lotus Publishing is an independent British publisher specialising in anatomy, bodywork and health and fitness books. Our books are characterised by their clarity, ease of use, innovative design and full colour illustrations.

The first 150 people to sign up to our newsletter receives a

FREE GIFT!

FOR MORE INFORMATION PLEASE VISIT WWW.LOTUSPUBLISHING.CO.UK

VEGAN MUNCHIES//

BESTONTEST WE TUCK IN TO THE CREAM OF THE CROP OF VEGAN SNACK BARS, GIVING YOU OUR TOP PICKS TO DEFEAT HUNGER PANGS Nakd

£13.99 for 18 www.naturalbalancefoods.co.uk/ nakd Our ears pricked at the sound of Nakd’s newest addition – the Bakewell Tart bar. Simply using just dates, cashews and raisins, this vegan treat is perfect for those with more of a sweet tooth. Gluten, wheat and dairy free, these bars really are guilt free so swap your usual post-workout dessert for one of these.

Bear Yoyos

Rude Health

£8.82 for 18 www.bearnibbles.co.uk

£0.99 each www.rudehealth.com

Ideal for your desk snack drawer or tucked in your gym bag, these natural munchies are a little sweet, but still good if you have a tendancy to get peckish between meals.

Handily, they also contribute towards one of your five a day.

Making a refreshing change from the usual sugar filled bars available, these Rude Health bars are made from healthy ingredients, with no refined sugar. Gently spiced with cinnamon, they are sweet enough to feel like a treat, yet they also deliver a satisfying vegan boost after your workout.

The Food Doctor

Beet It

Bounce Balls

£15 for 20 www.thefooddoctor.com

£29.00 for 15 www.beet-it.com/sport

From £1.79 to £1.99 www.bouncefoods.com/uk/index.php

A little lacking in flavour, these bars deliver with a high protein and fibre content, which tops up energy levels after a gruelling gym session.

Despite not being coconut based, we would still stash some away, especially if you are a regular gym goer.

Stocked in health store Holland and Barrett, these sports performance bars release slow natural energy as well as 4.9g of protein per bar.

Packing 400mg of natural dietary nitrate, this equates to 400ml of beetroot juice, so if you love this vibrant veg, this snack is definitely one for you.

We loved the taste of these delicious snacks, however the 5g protein content is disappointingly low compared to the 10g sugar content.

If you prefer to hit the gym first thing, then these filling bars are ideal for a pre-breakfast workout snack. The texture and fun look also rates highly with us.

*The views expressed on this page are that of the editorial team and are in no way meant as a guide to nutrition.

Always refer to the manufacturer for advice on eating vegan snacks.

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MEN'S EXERCISE//

BY GREG SMALL As Head of Membership at the Register of Exercise Professionals, Greg has 12 years experience in the active learning and leisure industry, with personal training and gym instruction on his exemplary CV. Get in touch with him via www.exerciseregister.org

WHY DON’T MORE MEN COME TO PILATES CLASSES?

GREG SMALL, HEAD OF MEMBERSHIP AT REPS, MUSES WHY MEN TEND TO IGNORE THE MAT WORK

T

he fundamental principles used in Pilates – core engagement, shoulder stability, correct alignment – are key strengths that enable better performance across all forms of exercise. However, figures for the numbers of men practicing Pilates show that men are simply not engaging with Pilates. Exercise professionals should make a concerted effort to ensure that male and female clients understand the benefits of Pilates, such as the sports specific Pilates that is now available.

There are a number of explanations to be considered with regard to this gender imbalance; perhaps it is that Pilates is too often considered as a gentle exercise, suitable for rehabilitation but lacking the necessary intensity for ‘serious’, muscle-building training. Moreover, perhaps there is a gender association issue at play, a self-perpetuating problem of sorts – as long as men view Pilates as a form of exercise for women, and only women attend the class, men will undoubtedly continue to find it challenging to enter a class where the vast majority of bodies in the room are female.

New trends There has been, however, a shift in trend in recent months

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that could be seen as encouraging; we read stories about rugby players being taken for ballet lessons, with more recent news covering Andy Murray’s newly found passion for Yoga.

Yet while sports coaches may be more in tune to the benefits of such exercise, the everyday fitness consumer may not yet be fully in the loop.

As exercise professionals, we have an important role in communicating the enormous benefits of Pilates and busting the myths surrounding this exercise. It is an excellent form of strength exercise that relies on the core, which is an essential part of any training regime. Using one’s own body weight as resistance means that every core muscle is engaged for the duration of the class. It is highly effective at balancing out the effects of too much running and cycling and should be portrayed as a complement to all high intensity activities.

REPs recently hosted their National Convention, as part of Leisure Industry Week in October. Katie Farnden, Future Fit School of Pilates Tutor, discussed sports specific Pilates training as a way to encourage a wider audience to classes as well as giving practical demonstrations.

Get involved and find out more at www.futurefit.co.uk

www.discovery.uk.com 0208 543 1017

FITNESS COURSES NUTRITION COURSES CPD COURSES Qualifications with DISCOVERY CALL US TODAY TO ENQUIRE & BOOK!

YOGA Indoor Cycling PILATES SPORTS MASSAGE Pre and Post Natal Exercise to Music Childrens Exercise MMA Sports & Strength Conditioning L4 OBESITY & DIABETES MANAGEMENT Kettlebells SUSPENSION Plus more...... @PT_Courses /Discoverylearninguk

EVENTS SPECIAL

WALK, RUN OR CYCLE

EVENTS// WHATEVER YOUR FAVOURED DISCIPINE, MAKE A DIFFERENCE WITH A CHARITY PLACE IN YOUR CHOSEN EVENT

Brighton Marathon

Surrey Three Peaks Challenge London to Guildford Ride

DATE: 12th April 2015 at 9.15am VENUE: Brighton CONTACT: hannah.a@halowproject. org.uk MORE INFO: www.brightonmarathon. co.uk

DATE: 4th April 2015 at 8:30am VENUE: Holmbury St Mary Village Hall CONTACT: hannah.a@halowproject. org.uk MORE INFO: www.advocateevents. org/the-surrey-three-peaks-1.aspx

DATE: 1st-3rd May 2015 8:00am VENUE: London to Guildford via France CONTACT: hannah.a@halowproject. org.uk MORE INFO: www.halow250.org.uk

Although this seaside event may be sold out, you can still win your way in with a charity spot. The 26.2 mile challenge will see participants jogging the city streets, before ending up on the vibrant seafront for the final sprint, racing towards a well-deserved ice cream!

Tie up your walking boots for this scenic Surrey stroll, the courses have spectacular countryside views. Why not utilise a charity place, and raise money for popular choice The Harlow Project, which helps young people with learning disabilities.

This impressive 48 hour cycling challenge will see you gear up to tackle 250 miles in just two days, starting the route in bustling London, before heading to Guildford for the finish, nipping in a quick pedal in France too for an all-encompassing and exciting bike event.

With 400 charities liaising with this quintessential marathon, doing your bit needn’t be difficult and it gives you the opportunity to race for a great cause.

Set up an online fundraising page to collect monies easily. Don’t miss out on the marathon atmosphere throughout the course, with families more than welcome to watch as you do your bit for an amazing charity. If you want to go in fancy dress you’re more than welcome - just remember to keep hydrated as it will be extra hot under that costume.

There are three options for walking the Peaks - the longest is a huge 26 miles taking 10-13 hours. For those who want a little less of a challenge, there is the twin peak option that is seven miles and only two to four hours. The walk will see you conquer Surrey country landmarks such as Holmbury Hill, Leith Hill and Box Hill, with the route starting in the quaint village of Holmbury St Mary. Taking in views of woodland, rivers, ponds and waterfalls, you may want to take your camera as well as a detailed map.

The event is in it's fourth year and continuing to raise money for The Harlow Project for youngsters battling learning disabilities. Show your support and sign up to test your mettle against this imposing route, the deadline for entries being 15th December. There is recommended training plans to help you, so don’t worry about slowing up the pace - no one will be left behind.

There are lots of stops and support vehicles along the way too.

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FILL YOUR DIARY WITH THESE FITNESS FOCUSED EVENTS

EVENTS//

EVENTS CALENDER//

Shropshire Mud Run Series DATE: Saturday 8th November 2014 at 10.30am VENUE: Bomere Lake, Condover COST: Approximately £75 per person CONTACT: info@ fitnessexperience.co.uk MORE INFO: www. fitnessexperience.co.uk Add some challenge to your usual run with the unique Shropshire Mud Run Series. The 10km multi-terrain course boasts natural obstacles, moto-x track mud, woodland trails, marshlands and the course highlight – a lake finish!

Open to those aged 18 or over, whether as an individual or team, refreshments and goodie bags are available as well as professional photography and prizes for winners – including the best fancy dress.

Velopark The Falling Leaves Duathlon DATE: Sunday 23rd November 2014 at 10.30am VENUE: Queen Elizabeth Olympic Park, London COST: £10 Triathlon England Members, £17 non-members CONTACT: 0333 577 8200 MORE INFO: www.timeoutdoors.com/Events/Multi-activity/ VeloPark-The-Falling-Leaves-Duathlon

Glow Night Run Bedford DATE: Saturday 29th November 2014 at 6.00pm VENUE: Box End Lake, Kempston COST: £16 for the 5km event and £20 for the 10km event CONTACT: info@glowinthepark.co.uk / 07792362403 MORE INFO: www.votwo.co.uk Whether you decide to go it solo or participate as a team, this unique evening running event is a great training marker, offering both a one lap 5km and two lap 10km course. Since you won’t be setting off until after the sun sets, a head torch is recommended, with some brand new course markers chosen for this year’s event, situated at Box End Lake in Kempston.

Suitable for beginners as well as experienced runners, this Bedford-based jog will easily mix up your running routine for something a little bit different.

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If you are working your way up to a full triathlon, this scenic duathlon could be the perfect training event, offering a two mile road run, followed by a 10 mile cycle section and then concluding with a one mile final road run to the finish, with London’s inspirational Olympic Park as your backdrop.

What could motivate you more than jogging past the London Aquatic Centre, swiftly followed by 2012 hotspots including the athletics stadium and the ArcelorMittal Orbit? You could even treat yourself to a slap up dinner at Westfields, Stratford once you complete the course.

AVR Wiltshire Half Marathon DATE: Sunday 30th November 2014 at 11.00am VENUE: Station Yard, Edington, Wiltshire COST: £16 for UKA or ARC members and £18 for non-members CONTACT: e.gard@btinternet.com / 01373858146 MORE INFO: www.avrwiltshirehalfmarathon.org This exciting 13.1 mile road race takes you through gorgeous country lanes, taking in the scenery through villages such as Great Hinton, Edington and Steeple Ashton.

This no-headphones event is ideal for half marathon beginners who want to up the ante without the pressure of an urban race setting.

The International Fitness Showcase

EVENTS CALENDER//

DATE: Friday 20th March to Sunday 22nd March 2015 VENUE: Winter Gardens Blackpool COST: £99 until 31st December CONTACT: 0113 277 3885 MORE INFO: www.chrysalispromotions.com/ifs If you are looking for some industry inspiration, then The International Fitness Showcase will definitely tick your boxes, as fitness instructors and enthusiasts gather for an array of fitness workshops, lectures and sessions to whet your sporting appetite.

Over the course of three days, get stuck in to dance, aerobics, step, combat and conditioning focused sessions, with evening entertainment also provided in the form of a popular welcome party as well as the iconic Chrysalis Promotions Gala Dinner and Awards Ceremony.

Fairoaks Five and Ten DATE: Sunday 27th April 2015 at 10.30am VENUE: Fairoaks Airport in Chobham COST: For the five mile event, £14 for UK Athletics-affiliated members and £16 for non-members. For the 10 mile event, £20 for members and £22 for non-members CONTACT: 0118 988 2444 or ellie@barnesfitness.co.uk MORE INFO: www.barnesfitness.co.uk/event/fairoaks-fiveten Whether you want to test your metal with the 10 mile course or opt for the five mile version, this exciting route across Horsell Common kicks off at Fairoaks Airport, before taking in local landmarks such as McLaren’s Formula 1 headquarters as well as the site of the martians’ landing in HG Wells’ War of the Worlds.

Completing one lap for the five mile course and two for the 10 mile, this event is the perfect stamina test. Open for competitors aged 16 or above, with medals and race photography available.

Nottingham Off Road Duathlon DATE: Saturday 29th November 2014 at 9.00am VENUE: The National Watersports Centre, Nottingham COST: £30 for BTF members and £35 for non-members CONTACT: 0333 577 8200 MORE INFO: www.timeoutdoors.com/Events/Multi-activity/ Nottingham-Off-Road-Duathlon This off road event provides an intense challenge for duathletes, combining a starting 5km trail run, 16km mountain bike course as well as a finishing trek of 2.5km.

The concluding event of the Midlands Off Road Series is packed full of short and steep hills to really engage your leg muscles, as you also take in the sights of Holme Pierrepont’s lake and lanes.

Fitness Fiesta DATE: Friday 7th November to Sunday 9th November 2014 VENUE: Beaumont House, Berkshire COST: £185 per person for two people sharing a room CONTACT: 01708 330 700 MORE INFO: www.fitnessfiesta.com If you want to combine your passion for fitness with a weekend getaway, then Fitness Fiesta provide the ideal solution with their two night escape. Staying in the picturesque Beaumont House in Berkshire, you can partake in a full programme of fitness and mind body masterclasses, as well as enjoy two nights half board accommodation, three course evening meal, extensive breakfast menus and party nights. You can plan your weekend to suit your fitness level whether you are a beginner or an enthusiast.

Classes include: Body Combat, Yoga, Body Balance, Body Pump, Body Attack, Zumba, Cheerobics, Pilates, Dance, Circuit Training, Stretch and Relaxation, Kettlebells and many more.

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GET A HEAD START WITH

9BAR NUTRITION N

utritional demands vastly increase during high levels of physical activity to sustain enhanced energy, stamina, body maintenance and recovery.

9bar’s unique mix of seeds and other natural ingredients provides a valuable, convenient and delicious source of nutritionally dense energy ideal for both physical endurance and immediate impact.

9bar naturally contains essential fatty and amino acids, providing energy and cellular repair while helping to protect against stress and inflammation often experienced during long periods of training and competition. 9bar also provides

a range of energy enhancing and body building vitamins and minerals, all in an easily digestible, compact form.

Athletes find that 9bar is easily digestible and helps during training, competing and after the event. That’s why 9bar has such an enduring appeal for so many athletes. Check out Team 9bar athletes on www.9bar.com The 9bar range is available from independent stores nationwide, online and from Waitrose, Tesco, Sainsbury’s, Asda, Morrison’s, EH Booths, Boots and Holland & Barrett. www.9bar.com/shop

Seeds contain all 9 essential amino acids and provide a great source of compact natural nutrition and energy.

9bar’s unique mix of seeds and natural ingredients can help sustain you throughout the day whether you’re taking part in competitive sport or

*As part of a balanced diet.

simply running a busy life.*

Find out more at 9bar.com

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WHAT KATIE TRIED NEXT//

FEEL FIGHTING FIT WITH

BODY COMBAT

THIS MONTH, EDITOR KATIE GARNER CLOBBERS INVISIBLE OPPONENTS IN THIS HIGH ENERGY CARDIO CLASS

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k everyone, combat stance! I instantly check my feet, making sure I'm in a wide, squat-like position, my front foot facing forward, my back foot angled towards the wall, arms raised protectively in front of my face, fists ready to roll. My diligence is in part to make the most of my workout, and also to avoid the wrath of fiery instructor Catherine, who has in the past described my uppercuts as 'like swinging a handbag'.

It's Sunday morning, and I'm at my local Everyone Active sport centre, tackling the Body Combat Express 45 minutes class, one of the many routines on the Les Mills portfolio. Inspired by martial arts such as karate, taekwondo, boxing, kung fu, muay thai and capoeira, this no contact cardio class involves a fast paced mix of punches, kicks and blocks, interspersed with squats, shuffles and my personal favourite, plymetric lunges.

With the potential to burn up to 740 calories per class, this sweat-fest is fantastic for getting the heart rate pumping, the routines of punch combinations helping to improve coordination, whilst whacking the thin air as hard as you can not only works your muscles effectively, but is also great for releasing stress after a manic week. This whole body workout targets every muscle group, with each track focused on a different area. For example, pairing roundhouse knees with a back kick and then followed by a plymetric lunge is an absolute killer on the legs, whilst continuing successive uppercuts or jab and crosses works not only your arms but your core too.

When delivering punch after punch, I find myself chanting Catherine's advice in my head – 'speed, power, speed, power, speed, power' – using the jab from your front arm as speed, a quick and sharp blow, while the cross from the back arm is power, really packing a deep punch. After 45 minutes I emerge from the studio drenched in sweat, my arms in particular feeling achy. Exhilerating, exciting and energetic, there's no way you could get bored in this fun and fast class.

Find a class near you via www.lesmills.com/workouts/fitnessclasses/bodycombat/?findaclass

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WHAT KATIE TRIED NEXT//

ZUMBATHON WITH BOKWA AND CLUBBERCISE EDITOR KATIE GARNER STRUTS HER STUFF ON THE DANCE FLOOR WITH THIS MIX OF DANCE-BASED CLASSES

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lthough rather partial to a Saturday Night Fever style pose on the dance floor, I had yet to sample the wealth of new dance based fitness classes that have sprung up left, right and centre across the workout scene. Determined not to miss out on the toe tapping any longer, I booked myself into a Wear It Pink charity exercise event, in Harold Wood, Essex, that was offering unique sample slots of Bokwa, Zumba and Clubbercise.

Organised by Bokwa Education Specialist Trainer Dannielle Emery, the evening was planned to raise money for Cancer Research UK, after one of the mums of her dance students developed breast cancer. Raising money for Children in Need last year, the exercise event is swiftly becoming a regular feature on Dannielle’s teaching schedule.

First up was Bokwa, the innovative workout that has you drawing letters and numbers with your feet whilst ramping up the cardio with jumps and sequences to pumping dance tracks. Uniquely with Bokwa, you can move at your own tempo and dictate how hard you work, as the steps are all structured, based around the forms of letters and numbers. This not only makes it easier to follow, but also means it is great for all levels of fitness. Dannielle’s regular Bokwa attendees were vowing I would be hooked after five minutes, and I must confess I am intrigued to go to another class. We mainly did ‘L’, ‘C’ and ‘1’, using sweeping sidesteps punctuated with jumps and fist pumping for cardio bursts. The ‘1’ took me a while to get my head around, after leaping forward, then back, jumping into

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a sqaut, wiggling the hips, turning to the left and jumping backwards with flailing arm movements. Incredibly energetic and relatively simple. It’s a fun class that almost anyone could do and bags of fun.

Next on the agenda was Zumba, the increasingly popular aerobic fitness class that is inspired by Latin American dancing.

With classes now reaching 180 countries in 200,000 locations with 15 million participants, the interval-style high and low intensity routines combine cardio, muscle conditioning, balance and flexibility. Although the sequences can take a while to cotton on to, I found the routines in general rather repetitive, so you soon find yourself able to keep up. Naturally, having a bit of rhythm helps here, especially for the more traditional tracks where you cha cha on your toes. I did enjoy Zumba, but it was more technical than Bokwa.

Clubbercise has a much more modern feel to it, as it aims to mirror a night out rather than a typical workout class.

Using popular dance anthems from the 90s to up-to-theminute tunes as the background tracks. Again, its very aerobic and cardio heavy, with a mix of both high and low intensity sections. Hopping to the left and then the right in Soldier Boy fashion did help to create a lively atmosphere, especially when the instructor leapt from the stage to dance on the hall floor with us. Difficulty wise, I would say this was in between easy Bokwa and the tricker Zumba.

The event raised £545.15 in total, all going to a very good cause. For more information, visit www.dfitessex.co.uk

WORKOUT//

WHAT IS

Burlexercise?

RELEASE YOUR INNER SHOWGIRL WITH THIS INNOVATIVE AND FUN CARDIO WORKOUT

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ooking for a new exercise trend to whet your appetitite and motivate your clients? Burlexercise has hit the fitness scene with pizzaz since it was created by Katie Hardwicke and Sarah-Louise Buckle this May; the medium to high intensity workout combining dance, aerobics and cardio with the trademark flirtatious fun of burlesque. The duo even offer resistance training using unique weighted boas.

The dancers and fitness instructors from Burlexercise have put together this exclusive workout for us, so try your hand at something a little bit different today.

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WORKOUT//

Diva deltoids Standing with good posture start with your arms down by your side. Slowly raise arms to shoulder level, keeping the elbows soft, and lower. Repeat this 16 times and then try pulsing in the lateral raise for another 16 counts.

Beautiful biceps + toned triceps Pop on your favourite track with a nice steady beat, and grab some hand weights. We want to tone, so keep the weights lighter with a higher number of reps. Stand tall, tummy in, 16 alternating bicep curls. Transfer the weight forward, tilting the body with a flat back, 16 tricep extensions.Rest for 20 seconds and repeat.

Want to find out more? Take a look at what Burlexercise can offer at www.burlexercise.co.uk

Showgirl shoulder press Keep weight forward and don’t arch the back; lift the weights to shoulder level. 20 alternating shoulder presses at a slow controlled pace in time with the music. Rest and repeat.

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VEGAN FITNESS//

EXERCISE AS A VEGAN VEGAN PT DAN FIVEY SHOWS HOW CLEAN EATING CAN ENHANCE YOUR EXERCISE REGIME

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an Fivey, a personal trainer and gym owner in Cheltenham, Gloucestershire, has been a vegan for over 20 years and eats a diet of ‘clean food’.

With an intensive exercise regime that involves a huge amount of running (30 to 50 miles per week on average) as well as swimming once a week and training clients for 40 hours a week, Dan is aware that he puts his body under a fair amount of strain and so needs to eat the right kind of fuel to keep his fitness and health at its optimum level.

‘I think I am much more careful about what I eat than the average personal trainer but to me it’s really important to practice what you preach. Eating clean and vegan food is a vital piece of my wellbeing ‘jigsaw’ – it gives me a lot more energy and I feel amazing for it,’ Dan said.

Dan’s diet of ‘clean eating’ means he only eats whole and natural foods such as fruits, vegetables, lean proteins and complex carbohydrates whilst avoiding heavily processed food that contain man-made ingredients and additives of any kind. The benefits are experienced almost immediately as more nutrients, vitamins and minerals enter the body in their natural state making Dan able to function and perform better than ever before, which is a priority to most PTs.

EMBRACE CLEAN EATING ‘A lot of the food that I eat is slow-releasing meaning I feeling energised for longer which is just what I need for my job; it’s

also low in sugar and good for muscle repair. Clean eating also means that there are less toxins in my body, I very rarely get sick, I can train harder and my immune system is strong and healthy.’

As well as clean eating, Dan is also a vegan and so eats a large amount of fruit and vegetables that are obviously extremely nutritious. Fruit in particular is a great source of energy, is a carbohydrate and contains natural sugars, all of which are important for your body before a workout.

Fruit also contains a lot of water and so is hydrating, easy to digest and won’t inhibit exercise even if eaten just beforehand.

DAN’S TOP 5 FAVOURITE VEGAN SNACKS: Bounce balls Chia seed flapjack Vegan jerky Chocolate soya milk A fresh fruit salad with passion fruit, mango, papaya, Sharon fruit and pineapple with a bit of desiccated coconut

‘Being vegan is a lot easier now than it was 20 years ago.

There are a variety of food substitutes available that mean I don’t miss out on any important nutrients and help to ensure that I’m performing at my best,’ Dan explains. ‘People often don’t understand how I can do my job and win races whilst living on a vegan diet; they’re normally surprised that I’m not pale and pasty!’

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DIET IMPACTS//

NUTRITION FOR

MUSCLE REPAIR

CONSULTANT OSTEOMYOLOGIST DR EMMA KIRKE GIVES HER VITAL INSIGHT INTO THE IMPACTS OF YOUR DIET ON YOUR BODY’S REPAIR CYCLE

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ne of the questions that I am frequently asked is 'How can I eat to better assist my body to repair muscles?' This could be following an injury, operation or just general post work out recovery.

There is no doubt that the fuel you put in your body plays a huge part, as I am sure you are aware - but which fuel and foods are going to help you the most in your recovery, as well as repair your muscles?

Protein repairs muscle Protein provides amino acids which are the essential components for your body to make and repair muscles and other tissues. If you have sore muscles, an injury or you are recovering post-operative, you must ensure you take in protein rich foods in adequate amounts through your daily diet. The suggested daily intake is roughly 46g for women and 56g for men. However, according to research, if you are an athlete, training hard or exercising strenuously you may need more.

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You should try to ensure that you get two or three servings of protein per day spaced evenly to give the body chance to utilise it efficiently. If you’re in a recovery phase you should increase this to 70-100g per day, and try to make protein the focus of at least three meals. For example, eggs for breakfast, chicken or tuna mid-day and steak or lentils for tea. One serving would be two or three ounces of lean meat like GSN Ostrich meat, chicken or fish, and egg or ½ cup of lentils or dried beans. Quinoa and lentils should be your secret protein weapon, and you should include leafy greens for variety.

If you’re training hard you will undoubtedly need energy, and carbohydrates are your body's main source of fuel. When your body requires muscle damage repair it will require abundant energy. There are now protein enhanced carbs such as Dr Zaks, but if you choose complex carbs, wholefood rice, nuts and vegetables you’ll provide your body with energy to help to keep your muscles healthy before and after exercise.

Studies from the Journal of Applied Physiology have shown evidence that athletes and individuals that eat carbs had slightly less muscle breakdown post exercise.

DIET IMPACTS// Brilliant berries I love cherries, not only for their fabulous flavour but they also may have a protective and healing effect on muscles.

They contain antioxidants, vitamin C, potassium and calcium, but also they are a strong source of Anthocyanidins. This lovely nutrient can help to prevent and repair damage done by free radicals, help muscle recovery and reduction of inflammation. I have been using them myself in one of my favourite smoothies ever since my accident, which left me temporarily paralysed but with permanent spine and neural damage. I find Anthocyanidins extremely useful for pain relief of bursitis, tendonitis, arthritis, and gout with my patients.

They are shown to replenish electrolytes and calcium when they are helping the body recover. A paper published in the British Journal of Sports Medicine reported that drinking 12oz of cherry in a drink or smoothie every day for a minimum of eight days reported reduced muscle pain and soreness from exercise damage. There was also just a 4% muscle strength loss after exercise whereas those that did not consume the cherry extract displayed 22% loss in strength. I always buy a cherry extract that does not contain artificial sweeteners or sugars - Lamberts Cherry Concentrate 500ml from Natureshealthbox.co.uk is my preference. I have noticed that my patients that are professional and competitive alike are fast becoming fans of this juice. Our diets used to be rich in fascinating compounds such as Quercetin and anthocyanins inclusive, as well as in cherries. You can find them in cranberries, bilberries, blueberries and goji berries, which are all dubbed as the superfoods.

and testosterone building are essential and in these sources they are abundant. Cottage cheese and quark provide a pure inexpensive source of protein, with calcium, phosphorous, iodine (paramount for the production of thyroxine utilised by the thyroid gland which regulates the bodies metabolic rate) and selenium which is fabulous for hair and nails especially for those of you worrying about a little balding or receding hair line issue.

So how can you utilise these foods in your diet? Here are a few meal ideas that may be useful.

Cherry smoothie You will need ½ cup coconut flesh, one cup frozen cherries, eight fresh basil leaves, two cups cocout water, 1tbsp hemp seeds, 1tbsp chia seeds and Nutri bullet blend. You can add kefir instead of coconut water. I add berries to my drink or gelatin and set it as a dessert.

The anthocyanins that may help protect skeletal muscles from the waste that is produced during strenuous physical activity, are found in such a high concentration in blueberries, you would be foolish not to include these blue bombs in your daily budget and menu planning.

Workout snacks What do you eat post training? Do you ever include watermelon? Perhaps it is something to consider? Aside from the highly rehydrating effect that this fruit provides, it is also rich in B vitamin which assists with energy restoring, and vitamin C to soothe overworked muscles. Not only that but it is bursting with lycopene, which is a very powerful antioxidant that may help reduce cell and tissue damage during and post training.

If you can’t envisage yourself strutting your stuff in the gym munching on a melon post work out, maybe some monounsaturated, mineral loaded cashews would be more your thing. Magnesium is renowned for keeping bones strong and combating muscle fatigue, all the while the containing copper boosts your energy and helps to protect your joints, and the monounsaturated fats help to reduce inflammation.

I am personally dairy allergic but that doesn’t stop me recognising that it is a preferable food choice for many.

Cottage cheese and kefir are two sources that I include in many meal plans for patients. Glutamine for muscle fuel

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DIET IMPACTS// Prawn power pasta Ingredients include one pack of prawns, 50g Dr Zaks pasta (you can use 100g if you like but I find this enough with the broccoli), one small head of broccoli, ½ a red pepper, a handful of walnuts, a small portion of blue cheese for shaving onto the top. You will need 3tsps of coconut oil, garlic powder, chinese five spice and a little teriyake sauce.

This is very easy to make but always looks impressive. In a saucepan boil some water, in a wok melt some coconut oil.

When the water reaches boiling add your 50g Dr Zaks pasta and cook for 20 minutes. Whilst it is cooking split the broccoli and place it in the wok on a low heat. Cook for 10 minutes and add the prawns and red pepper. Add 2tbsp teriyaki, 2tsps garlic powder, 3tsps chinese five spice and stir continuously.

Cook on low to medium heat only until pasta is ready. When the pasta is ready drain and add to the wok. Also add a handful of walnuts and cook for a few more minutes for the pasta to absorb some of the flavours. Serve into a bowl and shave some blue cheese on top.

Sour cherry + dark chocolate cashew cheesecake For the base you will need – one cup organic unsweetened cocoa powder, mixed nuts (I use one cup pecans and one cup walnuts), ¼ cup melted coconut oil (if you like it sweeter use powdered stevia for the base as you don’t want it to be too wet) For the cheesecake, soak 500g cashews in hot water to soften them. The longer you can leave them to soak the better as your middle layer will be smoother. Add four scoops 120g vanilla flavoured protein. Mix thoroughly with half cup Alpo almond or coconut milk, one 50g pack sour cherries and two dessert spoons Bulkpowders sour cherry extract. Dark chocolate shavings to top.

What about supplements?

If you still find you are struggling to include all the essentials, you might want to consider taking a couple of supplements.

I would suggest Vitamin C for collagen restoration, muscle repair and keeps you looking young. You could have oranges, spinach or a supplement everyday. Another necessity is the mineral magnesium, as it helps muscles repair and grow, reduces muscle cramps and speeds up recovery. You need a minimum of 300mg per day, so try kelp, almonds and supplements. I take a magnesium drink before bed to help me relax and sleep, and it also helps muscle recovery and stress relief.

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FITNESS HOLIDAYS//

FITNESS FUN IN THE JESSICA BENNETT, SCITEC NUTRITION SPONSORED ATHLETE AND OWNER OF DIVA BODY DESIGN SHOWS HOW BEACH HOLIDAYS CAN HAVE A FITNESS TWIST

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hen we think of fitness holidays, the most common connotations are of intense military style bootcamp scenarios, or zen-like yoga retreats complete with meditation and detoxing. However NGM Model Management Fitness Model, Sports Nutritionist and owner of Diva Body Design Jessica Bennett paints a very different picture when she talks about NGM's luxury BeachFit holidays – where a week relaxing in sunny Marbella has an intriguing fitness spin.

Created by NGM Model Management, these unique luxury week long getaways combine a programme of fitness activities and lectures with learning about potential second income opportunities as a fitness model, with professional photographers on hand to snap a brand new portfolio of pictures for you to take home with you. Over the seven days, NGM have also factored in plenty of time for pool parties, BBQs and general relaxation.

Training in Marbella Open to both men and women over the age of 18, the holiday includes healthy, nutritious food and a varied fitness

SUN

programme for holiday makers to take part in. There is also the chance to attend presentations on fitness, training, nutrition and competing, with custom diet and nutrition plans also available. 'With a chef on hand to prepare meal prep when at the villa or travelling, breakfast was traditional bodybuilding food – protein, oats and eggs,' Jessica explains.

Aimed at aspiring athletes as well as body builders, Jessica enthuses about the range of physical activities on hand. First thing was 'usually a jog or power walk up into the mountains, followed by yoga at the top as we watched the sun rise. Or we may hit a high intensity outdoor circuit training session. Our holiday locations are remote and it's about getting out into the surroundings to train.' As well as outdoor training, Jessica also ensures that visitors get to check out Spain's best body building gyms.

Want to find out more?

Next year's events will run in June and September, with a deposit of £100 when you make a booking. To inquire or book for 2015, email info@ngmmodels.com or visit www.

NGMmodels.com. BeachFit photos provided by AJ's Photos.

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INTERVIEW//

10 minutes with

FIONA OAKES MARATHON RUNNER KATIE GARNER SPEAKS TO VEGAN MARATHON RUNNER FIONA OAKES

WHAT HAS BEEN YOUR FAVOURITE MARATHON TO COMPLETE SO FAR? It would have to be the North Pole Marathon. It was the first race in my World Records series – I won it achieving an Overall Podium place. It was the most amazing place ever to run a race - quite literally, ‘walking’ or running on water, the scenery and scenario were quite spectacular and I saw a polar bear in the wild as near as you could be to the actual pole - a pretty special few days in my life!

DOES BEING A VEGAN INFLUENCE YOUR MARATHON PREPARATION? Honestly, I don’t know whether being vegan influences me as I cannot remember ever not being vegan so it is just a totally normal part of my life which I don’t really think about. For me, my veganism is not just about my diet but my ethics too and I think this strengthens my performances in areas such as my motivation.

HOW DO YOU PREPARE AND TRAIN FOR MARATHONS? For a ‘normal’ road race I follow pretty much a conventional training plan of around 80 to 100 miles a week with three sessions of quality speed work mixed up with recovery runs and longer efforts all done on the road or treadmill.

For the more ‘extreme’ or alternative terrain races I adapt my training to incorporate becoming as familiar with the type

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of surface I will be running on – such as sand in the desert – and increase the mileage accordingly with the distance of the race.

HOW CAN A VEGAN DIET ENHANCE FITNESS? I think a vegan diet can enhance fitness in many ways depending on the individual. For me, the greatest ‘enhancement’ to my fitness has been my mental state as I am happy to know that no other creature has suffered on my behalf or for my ‘benefit’.

My own reason and motivation for running and continuing to train and compete at the level I have for so long has been to alert the world to the viability of a vegan diet for all, not only in sport. The simple idea was to show that if I can run marathons – and even extreme marathons, such as at the North Pole – on a vegan diet then it is certainly suitable for those who not only want to lead a very energetic lifestyle but those who don’t. I felt there wasn’t really anyone doing this and therefore the question of whether you could do this was left unanswered and the myth perpetuated that veganism was only viable for those leading a sedentary lifestyle – as many people still believe because that is what is often presented to them by the media.

I am glad to say that this is now changing and more and more people are beginning to see the positive benefits that come with being on a vegan diet, not only for themselves but for the environment, other human beings, and animal welfare too.

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