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JUNE 2014







Hi PT readers! Welcome to our “cruel summer” issue of PT Magazine. This month we’ve been tracking down the pros to bring you all the inside info on strength conditioning, weight training and training for endurance events.

PUBLISHER Myles Davies EDITOR Torah Dee

It was great to meet loads of new people at the BodyPower Expo, we look forward to bringing you some great features, reviews and competitions very soon. Make sure you take a look at our subscriber giveaway on page 74, with prizes courtesy of Legacy Performance Sportswear.


We’ve got some great features on strength conditioning and resistance training. Mark Hoban shares his fundamental tips on page 22. We’ve also reviewed some of the best shoes for weightlifting and CrossFit training on page 75 and if you’re currently training a client for an endurance event, be sure to check out Michael Darren’s Dos and Don’ts for Pre-Season Training on page 26, and check out Mollie Millington’s advice on training in your weakest discipline on page 24.


Torah Dee Hello Everyone! Hope you all enjoyed the last issue.

ACCOUNTS Joanne Higgins @PTMagazine /PTMagazine ON THE COVER: UK Supreme Fitness. Read about their products on page 28

As our followers will know, we asked you to write an article for us on strength conditioning, we had a great response so thank you to everyone for that. You can read the articles on pages 49–52. Don’t forget to have a look at our bigger nutrition section for lots of yummy treats and meals to help you gain muscle faster. Keep in touch, let us know what you think! Stay fit, stay happy, stay healthy!

Poppy Davidson

PUBLISHERS: Magic Fountain Media Ltd, Office 10-18, Epsilon House, Masterlord Office Village, Ipswich, Suffolk, IP3 9FJ PRINTED BY: The Magazine Printing Company PLEASE NOTE: Points of view expressed in articles by contributing writers and in advertisements included in PT Magazine, do not necessarily represent those of the publishers. While every effort has been made to ensure the accuracy if information contained in PT Magazine, no legal responsibility will be accepted by the publishers for incidents arising from use of information published. All rights, including moral rights, reserved. COPYRIGHT: No part of this publication may be reproduced, stored in a retrievable system, or transmitted in any form or by any means without the prior written consent of the publishers. ©Magic Fountain Media Ltd. Printed in the UK by The Magazine Printing Company using only paper from FSC/PEFC suppliers


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



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Jamie Lloyd gives his tips on nutrition for strength building


We bring you a range of weightlifting essentials.



Jonathan Goodman gives tips on how to motivate your clients.

Kristoph Thompson concludes his workout for expecting mothers.



Athlete and television personality, Mark Hoban talks about resistance training to suit the individual.


The latest news, products and job opportunities from the industry.


Are you making sure you get everything you need in your diet?


Richard Callender concludes his article on nurturing your relationships with your clients.



Read Kristoph Thompson’s guide on buying equipment for your gym space.



Greg Sellar compares PT earnings to other industries and asks if PTs are selling themselves short.



High blood pressure affects 30% of the population so make sure you know your facts about working with hypertensive clients.

A look at how exercise can help in later life.


Check out Kelly Du Buisson’s hot new summer workout.


Don’t be afraid to train in the disciplines that you’re not so good at, read Mollie Millington’s advice.

Become an Elite Athlete with this Boot Camp Style Workout.



Dos and don’ts of training for summer endurance events by Michael Darren.


High quality equipment from UK Supreme Fitness


Jeff Alexander talks us through his method of SMR for muscular dysfunction.


SCREENING, COACHING AND CONDITIONING ARE KEY Physiotherapist David Williams gives his insight into injury, prevention and recovery.


How in-depth should measurement go when prescribing a training programme to clients?

49 STRENGTH TRAINING, CAKE, PT Lizzie Havers shows that strength conditioning is not just for men.


Jason Ditchburn gives his advice on training lift-phobics.


Kesley Dedman attempts to dispel common myths about strength training.



Koroush Valiseh of West Way Barbell Club gives his insight into strength training.


We give our opinion on six fat-burning hydration drinks on the market.


Jessica Bennett stresses the importance of getting plenty of fats in your diet.


Yummy recipes brought to you by Skinny Bakery, The GOOD Company and Bare Naked Foods.



Affordable Supplements brings you a range of their new supplements.



An exploration of software needs and solutions for personal trainers.


Our own Yasmine Brown reveals how she got on shaking her tail feather at the MoveIt Expo.



Introducing the brand new International Council of Nordic Walking.

72 TRAINING FOR AN EVENT Vicky Whymark and Andy Ibrahim talk about preparing for an endurance event.




The Pocket Physio has been developed to help people recovering from injuries.



Nutritional preparation for endurance events.



Tips from Focus Training to help you grow your client base.



How PTs can keep up to date with the latest research through CPD.


Our review of the Combat Academy.


Paul Glazby, former international DJ turned PT.

Exclusive subscriber giveaways courtesy of Legacy Sportswear.


We give our opinions on the best shoes for CrossFit and weightlifting.


Speedflex 30 group training sessions have been designed to offer a full body HIIT workout in just 30 minutes.

experts Kristoph Thompson

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

Richard Callender

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

Greg Sellar

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

Mollie Millington

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

Tom Godwin

Tom is the managing director of Foresight Fitness Services. Specialising in exercise referral, corrective exercise and business coaching.

Jon Goodman



Georgina Spenceley considers why opinions about CrossFit are so contrasting in the fitness industry

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





Amelia Watch form CHR Ward Christopher Ward’s W11 Amelia watch – created in 2012 in commemoration of the 75th anniversary of Amelia Earhart’s last flight – takes flight with two new colour adaptations this autumn. Named after the courageous American aviator of the 1930s, Amelia Earhart, the W11 aims to capture some of her trail-blazing sense of adventure some 75 years after her twin-engined Electra was last heard from flying off the Howland Isles in the Pacific during her ill-fated 1937 round-the-world flight. We tried the Amelia watch and we absolutely loved it. With its self-coloured Italian calf leather straps and anti-reflective AR08 coating on the reverse of the case, it is clear that painstaking attention has been taken with the detail. This watch is a beautiful everyday timepiece for sporty and adventurous women. RRP: £299.00

ProteinFirst : Performance with Flavour Direct To Your Door Innovative ice-cream brand ProteinFirst launched into the UK retail market in 2013 to specifically target the growing need amongst consumers for great tasting products that also support a healthier lifestyle. Available in 3 varieties in 150ml tubs the premium ice-cream brand provides half the RDA of a range of leading vitamins and minerals along with 15g whey protein isolate to restore and repair muscles after sports and training sessions.

The Surge™ Have you tried Dynamic Fluid Resistance training? Get your hands on the Surge and challenge yourself and your clients with this new form of training. The Surge is a hand held water filled exercise tube designed to improve balance, stability, coordination, muscle movement, postural control and movement efficiency. Water in the tube creates an unstable form of resistance that needs to be controlled by the user.   The concept is similar to the ‘active resistance’ provided through battling ropes, chains or sandbags, where the resistance moves, for example, one grain of sand at a time. Water on the other hand provides ‘living resistance,’ moving as a whole, all at once.  This provides a greater challenge to the user who must control the equipment as the resistance shifts freely. The resistance in the Surge can be easily adjusted from 4.5kg all the way up to 30kg. The Surge is priced £129.95 and is available from

ProteinFirst has proved so popular in sports clubs, gyms and health food stores owner Graham Wood has now launched an on-line delivery service to make the brand available across the nation. And for those people worrying about being delivered a box of melted goo, panic not as the product comes packed in harmless dry-ice which keeps it in great condition for up to 30 hours…perfect if you need it delivering to your office or away from home.

Gym & studio mirror specialists is owned and operated by Aspect Safety Mirrors Ltd (ASM), a family run business based in Cambridge and undertaking contracts throughout the UK. ASM are the preferred mirror supplier and installer for many of the UK’s leading gym chains and independent gym operators. Last year ASM completed over 300 installations in gyms and health clubs throughout the UK. Head of Installations, Alex Day said, “We had our best ever year in 2013 with gym installations, working for a wide range of customers - our ‘Pilkington Optimirror’ is a fantastic product that works brilliantly for functional training purposes.” For more information visit  & or telephone 01223 263555.



PT Job Board Personal Trainer £20,000 - £30,000 UK WIDE Are you currently working in sales or retail and wish you could do something you really enjoyed? If you’re longing to launch yourself into an exciting and rewarding career then becoming a personal trainer could be just the answer. Fitness First have teamed up with one of the UK’s leading Personal Trainer Academy, The Training Room, to form the Fitness First Academy. Now recruiting for 2014 intakes from highly motivated and customer service led individuals. Whether you’re a graduate looking for your first position, a driver wanting to change career or a sales person eager to help others this could be the perfect move for you.

Personal Trainers, Pilates and Yoga Instructors ALL OF LONDON Fit Fast Trainers are seeking knowledgeable, hard-working and reliable Personal Trainers, Pilates and Yoga Instructors to join our team of mobile health and fitness experts. Recently qualified candidates may be considered if able to prove an exceptional level of ability in all necessary fields.
We would also like to hear from Level 4 Trainers with exercise after stroke qualifications. We are a mobile Health and Fitness company, so you need to be able to travel to multiple London locations. Hourly pay rates are £25-£30 per one hour session depending on your level of experience. If you believe you fit the above criteria then please submit your CV with a covering letter.
Your COVERING LETTER MUST include a short bio about yourself and a list of London postcodes that you would be able to cover. Your CV MUST include a recent professional profile photograph all of which we would use for the OUR TEAM page on our website, if your application is successful. Client references will help and must include their name and email address.

IT’S LIFE, GYM, BUT NOT AS WE KNOW IT! The Gym Group installs lifesize hologram to respond to member queries. Innovative budget chain, The Gym Group, has invested in a virtual membership adviser at two of its city venues to help answer member questions and assist with new member applications. The interactive, life-size hologram has been installed on a trial basis at The Gym Nottingham and The Gym Vauxhall, London. If the feedback is positive, virtual membership advisers will be rolled out at the other 41 Gym venues across the UK. The Gym Group offers membership from just £10.99 a month with no fixed term contract and the majority of clubs provide 24 hour access. Visit for more information.

We will only consider complete applications. Incomplete applications will be rejected. Please send all job applications to

Teacher of Female PE £21,000 - £40,000 MAIDENHEAD If you are a dynamic and energising Teacher of Female PE then this may be the position and school for you!! Our client school is looking for a motivated and qualified Teacher of PE, with QTS, with the ability to teach PE at Key Stage 3. This position is start immediately part time and then 4/5 days after the Easter Holidays covering maternity leave until July 2014, experienced and newly qualified teachers would also be welcome. Expertise within the department enables high quality teaching and learning across many areas of the PE curriculum and this is complimented by other teachers and coaches outside the department.



MAINTAINING A BALANCED DIET Maintaining a healthy, balanced diet can help to prevent heart disease, stroke and could also prevent a range of other diseases. The key things you should eat for a healthy lifestyle are at least five portions of fruits and vegetables a day, lowfat content yoghurt, milk and cheese, skinless poultry, beans, fish, red meats, nuts and eggs. You also need some polyunsaturated and monounsaturated fats in your diet as these help your body to absorb vitamins, convert substances in the body and provide you with energy. Foods that are high in monounsaturated fats include peanut oil, avocados and most nuts. Foods that are high in polyunsaturated fats include soybean oil, cottonseed oil, sunflower oil and corn oil. For a healthy diet, you should try to avoid saturated fats, foods that are high in cholesterol, added sugars and foods high in sodium content. Alcohol should also be consumed in moderation, which means one drink per day for women.

If you are not sure how much saturated fats are in your foods, packages are a good indicator. Packaged foods such as breads, canned foods, cereals, frozen foods, drinks, desserts and snacks often contain saturated fats. They usually have a “Nutrition Facts” label so that you can check the ingredients. The label will state the amount of calories, trans fats and saturated fats contained.

“IF YOU ARE NOT SURE HOW MUCH SATURATED FATS ARE IN YOUR FOODS, PACKAGES ARE A GOOD INDICATOR.” For a healthy heart, eat fish and shellfish. These contain a type of fat called omega-3. Research suggests that consuming omega-3 fatty acids can lower your chance of heart disease. The best types of fish to eat are salmon, herring, trout, sardines, anchovies and mackerel. These naturally oily fish contain more omega-3. Too much shellfish can contain a lot of cholesterol, so don’t over-do

it. Other good sources of omega-3 are soybean oil, ground flaxseed and walnuts. Besides eating healthily, you can reduce your risk of heart disease in a number of ways. Firstly if you’re a smoker, quitting will make a huge difference to your health. You should talk with your doctor or nurse if you need help. You should get at least two and a half hours’ exercise each week. If you are overweight, this could increase your chances of heart disease so it’s important to maintain a healthy weight. If you are concerned about your health, you should get your cholesterol, blood sugar levels and blood pressure checked regularly. Over all, maintaining a healthy diet, good habits and an active lifestyle are important for so many reasons. They could help to prevent a number of diseases and keep your heart and arteries healthy. It’s important to maintain balance and to make sure you don’t completely deprive yourself of all fats and the odd indulgence. Eating healthily will help to maintain good circulation and will give your body the fuel it needs.

Learn to recognise (what I call) ‘breadcrumbs’, which are little tit bits of information dropped in conversation that could be helpful in establishing better conversation in the future. An example of making use of ‘breadcrumbs’ is the client who is constantly hard work and moaning during sessions, but upon mentioning, their dog seemingly comes ‘alive’ and is momentarily enthused. By noting this, remembering the dog’s name and in a future session asking about their pet, you are reconnecting them with their ‘happy place’ while with you and showing the ability to build communicative bridges.


By Richard Callender

CLIENT CARE It has been a month since I dared to highlight the differences between just ‘doing your job’ versus offering an exceptional customer experience with regard to your role in the fitness industry. Now I want to take this guide, offer a couple of real life tips on how to implement this into your professional toolbox and start to help you build your reputation and generate more tangible revenue in the long term. The truth is, so many personal trainers fail to get to know their client beyond superficial chit chat about work, television shows or current events and without getting to know their client, many trainers


fail to engage with their clients in a real, personal way and simply become just another fitness supplier – and suppliers are always replaceable with cheaper options. However clients are often much less likely to consider replacing people (or suppliers) with whom they have a genuine relationship and bond of trust. Be prepared to ask real questions and, more importantly, learn to be quiet and listen. Always remember to remind yourself constantly that you are a PERSONAL trainer and the clue is in your job title. Many trainers, in my experience, are apprehensive about asking real questions for any length of time for fear of offending the person, saying the wrong thing or seeming nosey. The double-edged sword is that by not asking, you are missing the opportunity to create a real, long-term relationship.

One of the greatest opportunities that come from being a fitness professional is that you become the hub of your own personal network of services. Clients may initially hire you to help improve their health, fitness and nutrition but if you are in a position to assist with other aspects of their business or personal life, then you become a valuable resource in yourself. By listening to their needs (‘breadcrumbs’) you might learn that you are in a position to connect clients with each other or recommend other individuals who could help with any given situation. When a client can say, “thank you for recommending your friend, they have been amazing and so helpful”, it means you have started to position yourself as more than just their trainer and have become a value added resource and advisor. I remember being told (almost twenty years ago, when starting out in the industry) that you have two ears and one mouth. Therefore you should listen twice as much as you talk. It was great advice then and still is today. Becoming exceptional is not something we can change overnight. Being exceptional requires time, practice, commitment and a willingness to be more shepherd than sheep.





by Kristoph Thompson

The recent surge in small, bespoke gyms and studios has demonstrated that the market is receptive to more specialised offerings, away from the mainstream fitness chains. If you’re thinking about opening your own facility, here’s a few ways to make your start-up capital go further. The economic downturn has meant that there are lots of retail and industrial spaces currently standing empty, perfect for conversion into a PT studio or gym, often with attractive rent-free periods. Those working 1:1 or with small groups will only require a small space, which can also be rented out to other trainers when otherwise not required to help to keep costs down. If you’re taking on a larger space, you’ll be wanting to create a membership infrastructure. Membership pricing might include options for PT, group fitness, or a combination of the two. Additional revenue can be gained from renting this space or partnering with other exercise professionals and including their services into any membership prices. One of the biggest considerations, and also costs, is the equipment required. While rent and costs are paid monthly,

the cost of kitting out a facility is normally paid up front and can be a huge barrier. However spend wisely and you’ll be able to get equipment that is constantly being used, regardless of the client or type of training.

“LARGER EQUIPMENT CAN OFFER THE SAME FLEXIBILITY AND VALUE-FOR-MONEY AS SMALLER PIECES OF KIT.” Equipment such as kettlebells, battling ropes, BOSU and The Human Trainer are all relatively inexpensive items that have multiple applications with a variety of clients. Equipment supplier Physical Company have over 1,000 products to choose from with 99% in stock at any time, they also offer a number of different colourways to suit specific company branding. Larger equipment can offer the same flexibility and value-for-money as smaller pieces of kit. A functional training rig can accommodate multiple users at any one time and can be adapted to suit a variety of settings. My pick of the functional training rigs is the X-lab, which provides

more training space per square foot than any other rig. Its modular design means the rig can be adapted for almost any space, as well as being added to over time. Taking the next step and incorporating commercial fitness equipment would normally represent a significant upfront cash outlay, however a new scheme from Pulse Fitness takes the risk and initial cost out of this decision. Their new equipment hire solution allows customers to select from a range of refurbished pre-owned commercial CV and strength equipment. Rental fees are paid on a month-by-month basis for as long as the equipment is required and start from as little as £283 for twenty five stations. The fee includes service and maintenance so you don’t have to worry about equipment being out of action. There are no minimum term contracts and equipment can be returned following a one month notice period. The demand for specialist studios could see a shift away from the major chains, taking advantage of this and opening your own facility could be less of a gamble than you think. With careful planning you can realise your dream without requiring a huge cash windfall, allowing you to get up and running sooner.



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I want to start this with a precursory note that this article is not in any way derogatory towards make-up artists. It’s about you. I was filming this week and the lovely lady doing our make-up charged a day rate of £250. I thought to myself (with the utmost respect for having made me look a lot better), how much is what a personal trainer or gym instructor does for their clients worth to them, and what is the disparity between that and what a PT is actually paid? I realise there’s lots of different pay scales and facilities in which personal training can be delivered, so let’s just go with the standard health club chain trainer for now. If you do earn more than that, congratulations. Just realise than many don’t.

“A PT SAVES LIVES – LITERALLY” Our lovely make-up artist spent ten minutes colouring in my under-eye bags, evening out my cheeks, brushing out any markings and applying a powder. She then stood by for the next hour doing not much except dabbing my brow and straightening my hair between takes. She did this from 9am-5pm and collected her £250. The impact of her work was immediate, yet immediately forgotten once filming had finished. Let’s compare that to the average personal trainer. Typically up at 5am for their first 6am client and ready to work across often long days and unsocial hours. Assuming they see five clients a day, five days a week at £30 after tax (which would be an average £45/session rate), then they can reasonably expect to pull in £39K a year. Our lovely make-up artist though pulls in £65,000 under the same context at five days a week work, and doesn’t have one hundredth of the impact the PT could potentially have on the lives you affect as a personal trainer.

by Greg Sellar

A PT saves lives – literally, and makes just over half the amount of someone, who although talented, has one of the most mentally and physically easiest jobs I know. How is that right? Collectively, the industry saves the NHS millions of pounds in time and money through nonappointments and unnecessary surgery, but you can’t get equal pay as someone who knows the ins and outs of applying mascara. You affect the lives of those you train by providing emotional support and physical transformations that directly impact your clients and their extended networks (friends, family etc.), but you earn less than someone who although present, actually isn’t doing that much for most of the time. It is outrageous that “the industry” settles for such rubbishy ways and pay levels just because it always has. Pay levels have been the same for the last fifteen years that I have been in the UK and in some cases a PT/gym instructor is asked to pay more in terms of rent and extra requirements, that in real terms it’s probably gone backwards. No wonder health and medical professionals treat the fitness industry as a bit of a joke. Until you sit back and truly analyse your worth to the people around you, nothing will change. Stand up for yourself, know there’s always a better opportunity for your skill-set as a PT if you’re not happy with the status quo and find your niche to do what you love and EARN from it.




HYPERTENSION Hypertension is a disease that affects a large number of people in the UK. Current NHS statistics indicate that around 30% of people are currently suffering from elevated blood pressure. Many of these do not realise that their blood pressure is elevated, for this reason the condition is known as the silent killer. Those who are at increased risk of hypertension are those who are overweight, smokers, excessive alcohol consumption, have a poor diet and take part in little to no physical activity. Long term elevated blood pressure leaves the sufferer at an increased risk of diseases such as stroke, CHD, left ventricular hypertrophy, heart failure, peripheral arterial disease, renal disease, and retinopathy. Although the disease itself is considered asymptomatic there are some symptoms that can indicate that a person has elevated blood pressure. These include headaches, blurred vision, nose bleeds, general malaise and shortness of breath, but the only way to know for sure is to have it measured. If a reading of greater than 140/90 mmHg is observed on more than two separate occasions the patient is diagnosed with hypertension.

Once diagnosed sufferers are normally placed on a treatment plan that may include medication, exercise/physical activity, lifestyle change, and a reduction of salt in the diet. There are some guiding principles when it comes to the prescription of exercise for hypertensive clients. These are detailed below:

“IT IS RECOMMENDED THAT CLIENTS DO SOME FORM OF AEROBIC ACTIVITY THREE TO FIVE DAYS PER WEEK” AEROBIC FITNESS – it is recommended that clients do some form of aerobic activity three to five days per week, working at around 40-55% of heart rate reserve. It is recommended that this is done for thirty to sixty minutes per session, and should focus on the use of the larger muscle groups in the body. RESISTANCE EXERCISE – it is recommended that clients look at training with some form of resistance on between two to three days per week. This should be done using a one set of eight to fifteen reps, with an intensity of 65-75% one rep max. Exercises should initially focus on larger muscles and over time progress to involve smaller muscles. Training should work to technical failure, so posture and technique should be preserved throughout. FLEXIBILITY – a regular stretching routine should be implemented to help maintain

and improve range of motion, this should be done five to seven days per week and focus in on developing a good rounded level of mobility. The key precautions are as follows:• The trainer should regularly monitor blood pressure and refer back to a clinician if an increase is observed. • Be aware that medications can affect resting and exercising heart rate and blood pressure. • Be aware that medication may effect ability to regulate body temperature. • Avoid high intensity CV type exercise. • Encourage breathing technique, avoiding holding of breath such as with the Valsalva. • Use an extended warm up and cool down. By encouraging clients to introduce physical activity into their daily routine, coupled with long-term adjustments in diet and lifestyle. Clients can reduce and reverse their blood pressure and bring it down towards the normal range (120/80mmHg). This can in turn have a very positive impact on their long term health and may impact associated diseases.

Tom is the managing director of Foresight Fitness Services, specialising in exercise referral, corrective exercise and business coaching.







It’s an uphill battle. You know what a client needs to do. Your clients probably know what they need to do. Yet when they come into the gym their results don’t meet expectations and, after a frank discussion, the reason is bad eating — bingeing, alcohol, processed junk, and missed meals. Your success hinges on your clients results and yes, it’s your fault if they aren’t following their eating plans. Either the plan you gave them was a bad one or you’ve coached it poorly.

making is a good one or bad. Heck print out a smiley green face and give it to them. Obviously this is a simple and superficial guideline. It’s not for advanced clients or high performing individuals. For most clients though this guideline is pretty darn good. As I always say (which I stole from some guy named Albert) “as simple as possible, but not any simpler.”

Below are three strategies to get your clients to follow your personal training nutrition advice.

Use the green face with clients who have ten trillion things on their mind and can’t possibly handle another job because their kids are in after school programs and husband also works a stressful job and tracking food more closely just won’t happen.




Green Face: A food that’s either green (or a vegetable) and has or used to have a face (or a good protein source). Teach your client what green face is and tell them that it’s your only diet recommendation. Tell them that apart from first thing in the morning and pre/ post workout all foods should be green face. Every day when they walk into the gym look at them and say, “Have you been eating green face?” Soon this will turn into a simple, “Green face?” HOW IT CAME ABOUT I’d like to say that I’m smart enough to come up with something like this but that’s probably not true. My guess is that I read about the concept in an article somewhere and thought that it would transition well into simple and effective food monitoring. WHY IT’S EFFECTIVE Clients train with you two, maybe three times a week. The time is valuable and it needs to be used in the most efficient manner possible. With a memorable term like green face, your client can communicate to you that they’ve adhered to their nutrition and you can move onto the workout. It’s also a bit weird and will become “your thing” that you two share. “Green face” is sticky. When a client goes into their fridge to get food they’ll remember the words and immediately know whether the food choice they’re

FOOD LOGS DONE RIGHT Give your client three food logs (identical pages) and ask them to fill two out on different weekdays and the other on a weekend day. Sit across from your client with a desk in the middle. Spread all three pages out and ask, “What do you want to change?” Write down what they say and ask “anything else?” until satisfied (you should end up with 5-8 things). If nothing else is glaring, move on to step 6. Add on a habit that you’d like your client to change on the sheet. Say, “Great choices, I agree. Okay, so which do you want to tackle first?” *rustle page* If you agree with their decision, move to step 9. If you don’t agree, say “good choice but I’d like to focus on something that will make the biggest difference right off of the bat. What are your thoughts on tackling this one?” *point to the one that you want to change* Say, “Awesome! Okay, so what’s your strategy?” Devise a strategy for them to fix that one habit. When they’ve successfully fixed the first bad habit, sit them down and take out the paper with things to change. Put it on the table in between you and cross out the bad habit while saying, “What next?”

HOW IT CAME ABOUT I studied Kinesiology at the University of Western Ontario where I was fortunate to gain a mentor in Dr. Peter Lemon (also the mentor of Dr. John Berardi). It was here that I learned how to use food logs properly. While training clients, the food logs were usually filled out properly but adherence to the resulting plan was abysmally low. Stemming from the work on self-efficacy by Dr. Albert Bandura, I decided to devise a plan to give my clients ownership over their own decisions. WHY IT’S EFFECTIVE Three-day food logs work. It’s impossible to establish a great eating plan if you don’t know your clients existing eating habits. Once you know what your clients are eating, you probably have an idea of what you would like them to change by focusing on the most important things first. For the most part clients know what needs to be fixed. People aren’t stupid. They know that two cans of Coke a day is what’s making them fat or that binge eating on pizza at night after a stressful day of work is curbing their results. Allowing them to take ownership over the decision and choosing what modification they want to make next is a powerful buy-in. It’s their decision. They’re invested in sticking to it. The best coaches know what questions to ask and help devise an effective strategy based off the answers. The worst coaches preach without adequate information based on their own experiences and biases. Use this strategy for all new clients or for clients where you think that adherence to their nutrition plan is low.


THE TATTERED NAPKIN Rip off a piece of paper from a sheet on your clipboard (the better a spectacle you make of this the more points you get — imaginative points — very important). Write down as succinctly as possible instructions to your client to fix the behavior that they need a nudge in solving. Sign the paper, scrunch it up, and tell your client to put it in his or her pocket. Instruct them to have that nasty, stinky, moldy, tattered piece of paper in his or




her pocket every time that your client will be in a situation that the bad habit could occur. HOW IT CAME ABOUT Please keep in mind that this is an entirely hypothetical story… entirely. You know when you’re at a bar and you meet a beautiful girl with legs that scream, “I squat.” You’re nervous at first because she has beautiful eyes and is more of a natural beauty - who squats. Then you see her looking at you and you look back quickly at first playing it cool - well not cool, dorky actually - but thinking that you’re playing it cool. Then this hypothetical girl goes to the bar. So you go to the bar even though your drink is three-quarters full. She smiles at you and you start a dorky conversation asking about the ring that she’s wearing. Yadda yadda yadda she writes down her number on a tattered napkin and you put it in your pocket before she leaves with her friends. Then for the rest of the night you don’t ever need to look at the napkin again because you know what’s there but you put your hand in your pocket anyway and smile because it reminds you of the pretty girl, the pretty girl that you can’t wait to make your girlfriend. WHY IT’S EFFECTIVE



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Our minds work on associative connections. The sheer volume of information that they take in is impossible to process. It connects actions with events that have happened in the past to come to conclusions. Our mind takes shortcuts. Making the change that your client is paying you to help him or her make is emotional but there will be periods where they’re prone to relapse. Feeling the tattered napkin in his or her pocket will start a cascade of actions that happen in a fraction of a second to remind your client of why they are working to make this change. That cascade of events stops them

from making the bad choice. Use this system for clients who have one place or one situation where they’re prone to falling off that plan.

“MAKING THE CHANGE THAT YOUR CLIENT IS PAYING YOU TO HELP HIM OR HER MAKE IS EMOTIONAL” Here’s an example: I had a client who would eat great if she had good food in the house but always shopped for junk. I tore off a piece of the program sheet and wrote, “Buy Veggies — Not junk!” and signed it. That client kept that grungy piece of paper in her pocket for two years every time she went grocery shopping. At sixty-seven years of age with two knees that were supposed to be operated on she lost 53 pounds and was told her knees are now fine.

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

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TRAINING There are so many different opinions and ideas within this area of fitness that can seem to be confusing to the average gym goer or often appear to be contradictory. New buzz words and training fads come and go but what is the correct and most ideal way to perform strength training and how do I know which one is best for me or my client? This is the million dollar question. Before anyone starts training, a series of questions need to be asked. A good personal trainer or strength and conditioning coach will always have a preference or set of guidelines they adhere to and in this piece I will give you a brief insight into my personal thought process focussing on resistance training as the most common tool to improve strength. There is always a place for new ideas and modern practices but my fitness philosophy always returns to the basic fundamentals. By getting this right, the desired results will surely follow. It is important to firstly understand the needs of the client and what results they are looking for, this will enable us to make the training sessions specific to their needs, i.e. are they looking to tone, increase muscle mass (hypertrophy), strength, speed, power or muscular endurance? A good PT should be asking detailed and relevant questions before sessions commence to find out their specific needs rather than just leading them into the weights area and putting them



through a session that the PT feels most comfortable with or has just completed a day’s training in – I see this frequently, so advise people to make sure that when searching for a personal trainer to be aware of this and ensure the PT asks the right questions.

MY BASIC FUNDAMENTALS: The way we resistance train defines the results we are going to achieve but the basic fundamentals should always be applied no matter what our end goal may be.

PERFECT FORM How we perform movements is essential as it is important not only for the isolation of muscle groups but it can also

help in preventing injuries too. In gyms I witness many people only concentrating on the concentric phase of muscle contraction and counts for only half of the muscle’s work load in its full range of movement resulting in limited results. By working the eccentric contraction (lengthening of the muscle fibres) slower and under control for all types of training, greater gains in muscle density and strength can be obtained as the muscle contracts throughout the full range of movement. Even with a slow eccentric contraction, power can be improved through an explosive concentric phase making sure the transition from eccentric to concentric phase happens smoothly and vice versa.

PRIMARY SYNERGISTS AND ANTAGONISTS With any type of resistance training it is imperative that we try and achieve equilibrium when it comes to our body shape. I am a strong believer that all muscles should be worked equally hard with equal intensity thus preventing muscle imbalance and poor posture. I notice that many people like to train chest more frequently than any other muscle group often neglecting their back, limiting their exercises to Lat pull downs and bent over rows. There are more muscles in the back than in the pectoral region thus

requiring a variety of exercises to achieve this equilibrium. The way I simplify this is to look at the specific movements performed by the muscle group working the antagonist muscles equally as hard as the primary mover and replicating the movements in the opposite way by reversing the process e.g. Shoulder press (Primary movement for deltoid) and Lat pull down (antagonist movement for shoulder press), pectoral


flies and bent over lateral raise, chest press and bent over bar row. For best results this should be achieved by using split routine and works on preference based on time constraints.

SYMMETRY This is essential in maintaining good posture and preventing muscle imbalance. The mirrors aren’t there just to admire one’s abs or biceps but to ensure muscle movements are symmetrical. A good spotter is also very useful here to correct and adjust individual movements.

per kg) is also needed as a source of energy and for the body to restore glycogen levels in muscles. This is just as important as the lifting itself. To train for strength effectively one has to manipulate the number of sets, reps and weight effectively when performing lifts. The way you do this will be what sets it apart from other forms of training and can be measurable. An exercise on a muscle group should consist of between one and five sets with the aim to achieve between one and six repetitions depending on your method used. We could get complicated here and talk in terms of percentages but the weight lifted should be enough so that you can just about perform the desired amount of repetitions per set with maximum effort. Improvements in strength can then be obtained through the principle of training known as progressive over load. In its simplest form this is when you increase weight, intensity or frequency of the individual workouts once milestones have been reached in order to obtain the long-term gains in strength. To keep the body guessing, periodisation on a daily basis can be used and can be achieved using techniques such as pyramiding, drop sets and burn outs but there are many different ideas and formats to shock the system. Athletes should use methods that mimic the sport or activity they are participating in adjusting sets, reps and weight accordingly to suit specific needs.


As a practitioner myself, I sometimes get frustrated when fellow professionals insist on their specialism being the most effective and only way to train. I believe in simplicity, combining ideas and practices that work for me and my clients. This is often found in the simplest of forms. I understand that this isn’t new ground breaking information but it amazes me when I visit and teach in gyms how people neglect the basics. The philosophy is that there is no wrong or right way to train providing the basic principles and fundamentals are applied. The importance of doing this is the real key to achieving those goals.

Give muscles sufficient time to repair and recover allowing hypertrophy to take place. Feed your body with the right and sufficient amount of nutrients such as protein and carbohydrates. Protein is needed for cell growth and repair with the recommendation being 1.4 to 1.8 g of protein per kg of body weight per day. An adequate supply of carbohydrates (5-7g

Mark Hoban is a USN ambassador (www. and was an athlete on the cult television series called Last Man Standing which aired on BBC3, BBC2 and Discovery America travelling the world competing against indigenous tribes at their own sports in their surroundings.

INTENSE TRAINING Sessions should be short but intense, lasting no longer than an hour ensuring rest periods are regulated effectively. The length of these rest periods will vary depending on what results you are trying to achieve but regulated throughout the session.



HOW TO TRAIN YOUR WEAKEST DISCIPLINE In a night of drunken bravado, you somehow have bet friends you would complete an Ironman by the end of 2014. Sure you know how to strength train and set up programs for your clients, but how will you manage to coach yourself to maximum endurance levels without much free time in disciplines you are not familiar with? It takes a strong person to admit they are not good at something. It takes an even bigger person to ask for help. Spending time on your strengths is much more comfortable- you are good at the skill, you know what your are doing and how to improve. The mistake most athletes or athletes-in-training make is that they ignore what they are poor performers at. This can be costly. Whether your weakness is a triathlon discipline, hills, sprints, fueling or mental focus, we all have something we can improve upon. If you are unsure what your weakest discipline is, Jesse Kropelnicki, founder of QT2 Systems, LLC, in Boston, Massachusetts USA (www.qt2systems. com) recommends examining ‘past race results to see where you have placed versus the rest of the field respectively. Using this approach, athletes can see very quickly where the weaknesses may be.’ Kropelnicki also pointed out that ‘Any time there is a major disconnect between what the training metrics

suggest race outcomes should be and what the race outcomes actually are, it suggests a non training related limiter such as fueling, mental skills, etc.’ Don’t forget that there are more than the sportrelated disciplines to train for in endurance events.

“AVOID BEING OVERLY ENTHUSIASTIC AND PUSHING YOURSELF TOO HARD TOO SOON.” Next devise a training plan that will allow you to develop skills and ability in your weak area without letting your other skills deplete. Kropelnicki says ‘Bike limiters are best served by just increased volume (or stress) throughout the entire program throughout the year. Run limiters can be addressed via run focus blocks at least 16-20 weeks out from race day.  The final 16 weeks should be spent with more balanced triathlon prep.  Focused run blocks too close to race day doesn’t really help triathlon performance due to reduced bike durability.  Swimming is similar to cycling in that increases can be integrated year round, as long as those increases don’t undermine bike and run stress.’ If triathlons are your goal, don’t forget to add transitions and brick sessions into your routine. Avoid being overly enthusiastic and pushing yourself too hard too soon. Endurance events take a long time to complete and a long time to train for. Ease into training by having a plan and sticking to it. Leave some wiggle room in for injuries, holidays, and sickness. By building a strong aerobic base with quality workout

sessions, your body will be better for the start line. Use technology to help you monitor your progress. Heart rate monitors, GPS watches, and bike computers can give you valuable information if you know how to use it. Ithlete ( offers a finger sensor to check your heart rate variability each morning to access if your body is rested enough for a power session. Record all the info you get from these sources in a diary and check in once every two weeks to see where you are improving or if you need to adjust your focus. Perhaps your weakest discipline rapidly improves while your best one remains stagnate. If this happens, set a plan B for training. Keep your purpose in mind at all times. WHY are you doing this? For Brady Murray, a two time Ironman, his goal to fund the charity he founded, Rods Racing (, always kept him on track. By leading a global endurance team, he raises adoption fees for orphans with Down’s Syndrome. As a father to a child with Down’s, Murray felt a calling to find loving homes for these discarded children. Murray says your why has to be ‘strong enough to get you out of bed early, to eat right, and push through those workouts when you don’t want to do them.’ He believes having a strong ‘why’ can lead any person to become an Ironman. What is yours? Finally don’t view the hard sessions focused on your weakness as painful and a waste of time. By improving your weakest discipline, you will be improving your over all time in the event. Kropelnicki adds patience as a trait to develop- ‘improving weaknesses takes tremendous amounts of time and most of the time will still always be your weakness. The goal is to reduce how much of a weakness it is for you.’ By planning ahead and being patient, you will soon improve on what used to be your weakest link and feel victorious at the finish line.

by Mollie Millington, London-based personal trainer and wellness coach @PTMollie



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TRAINING With the summer approaching many clients (and trainers for that matter) will be focusing their eyes on pre-season training for their chosen sport.

While all sports will have differing demands and levels of skill, strength, aerobic and anaerobic requirements, the dilemma is the same: How to spend an allocated time off-season to become a bigger, faster, stronger, better version of yourself for the season ahead. Generally you can summarise the aim as: “become more athletic”. You want to move better and be faster and more dynamic than your opponents. But where do you start? What should you avoid? How should you spend your time most wisely given a limited window of time? Here are a few “DOs” and “DON’Ts” and some key exercises to include in the majority of strength and conditioning programmes.




SET A SPECIFIC GOAL Being “fitter” and “better” doesn’t count. Be hard on yourself and highlight your own weaknesses. If you’re unsure, ask your friends and coaches for some feedback on areas that you lacked in last season. Don’t just focus your training on areas that you enjoy as the chances are, these are areas that you’re already strong in. While you don’t want to lose your strongest assets, figure out a schedule that will be more heavily focused on improving specific areas of weakness while still spending time to tweak, develop and maintain other, stronger areas of your game. LIFT WEIGHTS No matter what your sport, being stronger will improve performance. Whether you’re a long distance runner, rugby player, table tennis player, hockey player or whatever, strength is always important. Not only will it help with athletic performance

but also make you more robust and less likely to experience injury during the long season ahead. Often during the season the schedule can be too full and demands on the body too great to make any significant strength gains so take this offseason opportunity to focus on becoming stronger. During the season programs should be adjusted to lessen the intensity and strains on the central nervous system (CNS) focusing on maintaining strength. EMPHASISE RECOVERY AND MOBILITY It’s all very well spending painstaking hours working your heart out all summer and turning up more muscular, heavier and faster than last year but working with a beaten up, tired and tight body with painful joints from over training won’t get you through the long season ahead. Be sure to spend time each session warming up and mobilising major joints. Also be sure to warm down and mobilise after sessions and take care of your body. Foam rolling after sessions and scheduling a de-loading week where you steer clear of heavy lifting and focus more on mobility

and technique will not only improve recovery rate and allow your joints to recover fully, but also help you make greater gains when you return to regular training. This is such a key focus in order to last the duration of a lengthy season that there is a sub-section at the end of this article dedicated to mobility and recovery.


DON’T BE FOOLED BY FANCY DRILLS: Lots of people feel that there’s a need to use fancy plyometric drills and endless pieces of equipment to make balance, breathing and movement in general more difficult. Instead spend your time more wisely and select exercises that will offer the greatest improvements and stimulus for a specific movement. For example, if you want to practice triple extension and improve your vertical jump and speed, opt for hang cleans or hang high pulls rather than endless box jumps. DON’T TRAIN LIKE A BODYBUILDER It can be hard to train specifically for a sport and move away from the majority of people in the gym who focus on isolation work. Unless your sport demands purely aesthetics and size or if a particular body part or movement is your current weakness such as explosive pressing then don’t spend full sessions on isolation work. Instead look for performance based exercises and look to get your movements AND physique in line with your sports requirements. DON’T BE FOOLED BY SWEAT Adhere to the notion: “It’s easy to make someone tired; its much harder to make someone better.” Instead of “beasting” yourself, think about specific focuses for each session and phase of training. If you’re aiming to gain strength don’t be afraid to take up to three minutes rest in the gym between heavy sets. This is going to give you much greater strength improvements than a high rep sweat-fest such as body pump would. Quality over quantity every time.

TOP EXERCISES FOR ALL S&C PROGRAMMES DEADLIFTS: Will allow you to load the body with the greatest amount of weight and so stimulate a high adaptation for strength work. Also a great exercise to improve

lower back strength and grip strength, two key areas in many sports for both injury avoidance and performance respectively. SQUATS: Are the ultimate for building lower body strength and also improving core strength and stability against additional load. The squat not only has a lot of carry over to improving athletic performance but it can also help to improve lower body mobility and create specific support and protection for areas prone to injury in the lower body. Often front squats are chosen in sports programming as a way to not only build the quads but also test core strength a little more and also compliment training for Olympic cleans. However, back squats are also a great way to overload the lower body and build posterior strength if front squats are too complicated or cause aggravation of the wrists or knees. MEDICINE BALL THROWS: Allow the athlete to work on their dynamic strength and practice, fast, dynamic loaded movements using their entire body through multiple planes rather than restricted, slower movements often used in the gym. PUSH PRESS: Is often overlooked as a useful exercise but in actual fact overhead pressing has a number of benefits. Not only do you develop triceps strength and pushing strength in general, it can be a great way to keep the shoulders mobile and also improve core stability by heightening your centre of gravity when holding a weight overhead. PULL UPS: Are a great test of upper body strength. Not only will pull ups offer you a wider physique and developed lats but they are also a great way of improving pulling strength and grip. If you’re unable to perform pull ups in full and choose to avoid them, there are plenty of regressions and variations such as “negatives” or band assisted pull ups that should be utilised. KETTLEBELL SWINGS: Can be included in a program to add an element of conditioning, burn some additional calories for the larger athlete and also strengthen the posterior chain through dynamic loading. More advanced kettlebell exercises such as kettlebell cleans or kettlebell juggling may also be included to test the athletes’ concentration under fatigue. Another benefit of kettlebells for pre-season work

is their portability; you can easily include some resistance work with kettlebells as part of an outside workout. CALVES Increased running and, more specifically, running on firm, summer ground will lead to shortened calves. This can not only restrict your running performance but may also limit your ankle mobility and, as a result, squatting form. FOREARMS Often overlooked in terms of “areas to take care of” but you’re regularly gripping weights and apparatus during training so it’s only right that you should take care of your forearms in an attempt to avoid grip fatigue and limit the quality of grip-dependent training sessions such as deadlifts, as a result. HIPS AND GLUTES Again the squatting and running based programs in particular will often lead to tension in and around the hips. For anyone that has a job where sitting for extended periods is involved such as driving or being sat at a desk, this will often worsen during the day. The shortening of the hip flexors in this position and maintenance of the hips and glutes area is essential and should be done as often as possible. SPINE Putting your spine under load during squatting movements and the compression it experiences during high impact exercises needs to be undone. Rolling your spine pre-bedtime in particular is great way to lengthen your posture to its desired position and allow you to rest with this in place and without the load of your bodyweight on it. Ultimately SMR work is about improving not only the athletes performance but also longevity. The idea of pre-season is not to ruin the body before the season has even started so a focus on SMR work and recovery can allow the athlete to play as much of the season as possible. It’s advisable to perform these exercise not only before and after session but also between sessions to maintain mobility and range of motion while improving the quality of fascia.

Michael Darren – Strength Coach and Personal Trainer



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To some it’s a cult; an ever growing community of individuals for whom CrossFit becomes their lives. To others it’s a swear word, said with a sharpened tongue and a hatred for all it portrays. But, love it or hate it, CrossFit is here to stay. With around 400 affiliates in the UK, and over 9000 worldwide, it’s certainly picking up pace.

CrossFit, as defined in the CrossFit Journal, is “constantly varied, high-intensity, functional movement.” The goal of these functional movements being the ability to move large loads over long distances very quickly, and the result is high power. And with power comes intensity… (not-so) coincidentally the variable most directly



associated with positive adaptation to exercise. SO FAR SO GOOD, RIGHT?

But, take a look at any fitness social media feed and you are bound to see anti CrossFit comments. Whether it’s a video link of “how dumbass CrossFitters do pullups”, or a picture of a particularly bad snatch technique, the hate is streamed in full glorious colour. So just what is it about CrossFit that invokes such a strong reaction? SEIZURES ON A PULL-UP BAR This is one of the more affectionate descriptions of CrossFit that can be found on the Internet. Probably the most commonly debated element of CrossFit, the kipping pull-up is actually a relatively small element of the sport. “The kipping pull-up is for efficiency”, says Annie Ottey, owner of CrossFit Raeda in Harlow, Essex along with husband Lee.

“Part of the ethos of CrossFit is the ability to move loads over long distances quickly. If I’m going to move my chin a metre, from below the bar to above the bar, twenty times in a WOD [workout of the day], I need to do that as efficiently as possible.” “In the high jump, the athletes don’t just run up to the bar and do a double footed jump over the bar. You can jump higher if you do the Fosbury Flop. You use mechanical advantage to maximise output. It’s [kipping] a difficult skill to learn. Some people call it cheating, we call it efficiency.” But this doesn’t necessarily mean that everyone should just dive right in to kipping pull-ups. “Kipping pull-ups are fine if you are strong enough to do them well”, says Joseph, principal physiotherapist at Forge Physio in Hertford. “A lot of people start to work on kipping pull-ups before they have the strength to do them ‘strict’.”

explains Annie. “You would be “no-repped” for this movement in a WOD, meaning the rep wouldn’t count. Sometimes you see things online that are labelled as CrossFit, but they actually aren’t.” CONFUSING NAUSEA WITH ELITE Another charming quote from the CrossFit haters of the world-wide-web. A lot of people think that CrossFit is always high intensity and really it’s not. The way, it’s supposed to be programmed includes rest days, unload days and recovery periods. However there are some of the CrossFit “Girls” [prescribed WODs that are given female names] where safety could be questioned.

“SOMETIMES YOU SEE THINGS ONLINE THAT ARE LABELLED AS CROSSFIT, BUT THEY ACTUALLY AREN’T.” “Coming from a weightlifting background I would question why you would do thrity snatches [as in the WOD “Isabel”]. But as a CrossFitter, it’s the ultimate test” explains Annie. “In that kind of WOD it’s not about lifting heavier, it’s a question of could you maintain form? But you have to be very technically proficient before you start loading. Everything can be scaled.”

“As the muscles around the shoulder girdle fatigue, the lowering part of the movement becomes very passive and the load is taken by the connective tissue around the shoulder, rather than the muscles.” Joseph’s experience of working with CrossFit, Strength and Conditioning and MMA coaches is a collaborative one, “Most coaches understand the risks and encourage their athletes to continue to develop strength with good shoulder control through strict pull-ups before working on kipping”. Some of the videos that do the rounds on social media could be to blame for the stick that CrossFit gets for this particular hot topic. “I have seen one [video] where somebody literally swings their legs up almost parallel and then hooks their chin over. CrossFit would call this non-standard technique an “unusual movement”, and it’s not allowed”,

And Joseph agrees, “Technique shouldn’t be sacrificed for a quicker time or higher score in a WOD. Taking a bit more time on these movements and maintaining quality of movement is key. Scaling is also very important when using the Olympic lifts in a WOD. If you take “Isabel” for instance: thirty snatches for time at 60kg [for men], and your Snatch 1RM is 65kg - you should think about using a lighter weight.” “Personally I wouldn’t program Isabel unless it was a very advanced person and I was 100% happy with their technique” Annie continues. “Sometimes intensity sacrifices technique and that’s dangerous. But that’s down to the coaching, and there are bad Personal Trainers too. You can have all the qualifications and insurance, and work in respectable gyms, but programming comes with experience.” ONE WEEKEND AND YOU’RE A CROSSFIT COACH Which brings us on nicely to another point of contention. To become a CrossFit

Affiliate you have to attend a two day workshop, and in theory that’s all you need. “As far as CrossFit HQ knows, I did my course and very soon after I got my affiliate licence I opened a box” Says Annie. “My application did have my background on [UKS&C, BAWLA, Greenwood WL etc.], but I don’t know how fussy they are about what is in your background, and as far as I am aware the criteria is that you have done the course.” “In defence of the course there is a lot of pre-reading, and a multiple exam at the end. The pre-reading covers biomechanics, anatomy, rhabdo [rhabdomyolysis - the breakdown of muscle tissue that leads to the release of harmful substances into the blood] coaching mechanisms, dos and don’ts, and the CrossFit philosophy. But no, two days is not enough.” The nature of the certification means that members have to be able to identify for themselves whether they are at a good CrossFit facility or not. “Unfortunately a lot of the general public just don’t have the knowledge to know if their coaches are good coaches and their programming is good programming” explains Annie. Joseph supports this, “It’s important that athletes strive to gain access to good coaching and programming to ensure they receive the appropriate guidance in relation to their standard.” TRY IT BEFORE YOU JUDGE IT Ultimately there is a lot of unjustified hate out there for something that actually can make you extremely fit in the broadest sense of the term. And CrossFit doesn’t just bring fitness; it brings with it a sense of community, camaraderie and friendly competition. As long as you’re sensible and take responsibility for your own body and how it feels, there is absolutely no reason why you can’t enjoy pushing yourself to achieve new greats in this really infectious and addictive sport. And as with any trainer or coach you might look to work with, check their background and experience to guarantee you’re getting the best.

Georgina is a freelance writer, sports therapist, fitness instructor and nutritionist. For more information go to www.



KISS YOUR MUSCLES The Alexander Method of SMR and the Rumble Roller selfmassage tool are a natural complement to each other. The systematic approach to muscular dysfunction in the Alexander Method of SMR is built on the premise that if your hips and shoulders are held in poor alignment then fixing any other movement dysfunctions will be more difficult or impossible. With our simple set of instructions and a logical approach to movement dysfunction the coach or athlete can provide techniques their client can perform on their own to improve the quality of their joint movements and stabilisation. To get your best results you must begin with the concept of relaxing first, then add minimal movement so as to address the deeper layers of tissue without stimulating the outer layers. The more active any muscle is the more it “pushes out” whatever roller or tool being used.



The Rumble Roller and Beastie products have a more aggressive design so that you don’t have to be. Practice a few minutes a day of “turning off” your muscles and feeling them wrap around the ball or roller you are using for massage work and you will get much faster results than hours of constant rolling around.

• Rotate left and right slowly at least three times.


• Test any functional improvements afterward by practicing some slow, deep squats.

Below are the three Primary Region techniques. A brief set of instructions are included for the Quads Roll. You can access detailed instructions for all three techniques along with videos of how to perform them at Try to keep it short & simple to get your best results.

QUADS ROLL (2-5 MINUTES) • Lie down on your stomach with the roller under your thighs. DO NOT hold yourself up on your hands or forearms and roll length-wise from knee to hip! This is the most common mistake people make when rolling their thighs. When you do this you must activate three of your thigh muscles that are hip flexors to hold your hips up as you attempt to massage the very muscles you are activating to support your weight…relax and this process works much better.

• Push your thighs a couple inches down the roller, so the roller move up your thigh a couple inches and repeat the slow left & right rocking. • Work your entire thigh in the same manner.

ADDUCTORS ROLL LATS ROLL If you address these three major areas of the body at least once per week you have a basic program for maintaining functional movement through self-massage. Practice them more often if you are trying to overcome a movement dysfunction. Removing muscular restrictions on a daily basis can help you avoid more serious joint issues down the road. There are many other techniques on our website to address more specific areas of dysfunction. Start with the most important areas that have more influence on all movements and some of the lesser areas will remedy themselves.

Register as a professional at www.physiosupplies. com and purchase the Jeff Alexander ‘SMR TIPS’ DVD at a discounted price of only £5.76 + delivery  (RRP £12.00). Offer valid until the 30/06/2014.


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SCREENING, COACHING & CONDITIONING ARE KEY Is asking a physiotherapist for injury prevention tips a bit like asking a turkey what they like with their Christmas Dinner? Not quite! The plumped poultry are worse off and the physios can relax. Despite the advances of sports and exercise science, injury is and will remain an unavoidable part of exercise. Research suggests that the incidence of sports and exercise injury is on the increase. It might be helpful to look at some of the key areas where the risk of injury can be reduced. Injury can be classified as extrinsic or intrinsic. Some extrinsic factors may be difficult to control, i.e. an opponent! Others such as equipment, footwear are, of course, controllable. A key intrinsic factor is technique. I find it interesting how participants of certain activities fully embrace coaching, for example, tennis and golf. Runners and cyclists seem far less likely to utilise a coach. Yet small flaws in technique can develop, through the repetitive nature of these activities, into significant causes of injury. It is preaching to the converted in this publication to emphasise the key role of coaches teaching correct technique and avoiding the temptation to add load or volume before technique is nailed. It is probably the intrinsic factors that interest sports injury clinicians most. There are a number of factors where



influence can be hard to reduce the risk of injury e.g. muscle imbalances, overloading, flexibility, strength, posture and alignment. Preventative measures can be implemented before, during and after physical activity.

“IF IT IS INJURY PREVENTION THAT OUR ATHLETES WANT THEN THEY SHOULD FOCUS ON STRENGTHENING AND BALANCE TRAINING” Pre-participation screening is becoming commonplace in a number of sports. In the last year our physio clinic has run musculo-skeletal screening programmes for rugby, football, basketball and dance teams. We are also seeing an increase in individuals seeking screening prior to starting an exercise programme. Often this is following recommendation by a knowledgeable coach. The role of the coach in screening is important. Functional movement screening can help identify weaknesses in conditioning or technique which, when rectified, can reduce risk. The coach is able to screen as an ongoing process through constant monitoring of the athletes’ movement patterns and technique. There is much research to support the

role of fitness in injury prevention. Some fitness parameters, such as flexibility, are the cause of great debate. The sports science world concludes that stretching may improve flexibility and may help performance but probably doesn’t reduce injury. If it is injury prevention that our athletes want then they should focus on strengthening and balance training, as it is these parameters that the evidence would suggest help keep us injury free. Give a middle distance runner some stretches to do and they are happy, yet suggest that they train in the gym twice a week to strengthen quads, hamstrings and glutes with squats and lunges and they look horrified. Sport specific conditioning is the key to staying healthy and preventing injury. Recovery strategies can also play a role in reducing injury. Optimising nutrition, hydration and sleep will restore our musculo-skeletal system to its most efficient state. So a well fed, hydrated, rested, coached and conditioned athlete is less likely to visit our clinic, but you can only control the controllables so there are no guarantees!

David Williams is a chartered physiotherapist with over twenty years experience treating sports injuries. David is currently a Director of Sportsmed East, a sports medicine company in Ipswich. He also has over fifteen years experience working in Professional football with Tottenham Hotspurs FC and Ipswich Town FC.

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IS KEY IN MOTIVATING AND RETAINING CLIENTS Measurement is a term that every personal trainer will be familiar with, but how indepth should measurement go when prescribing a training programme to clients? Over the years a number of different measurement tools have been used, from the simple scale and calipers to the more in-depth, non-invasive body composition monitors that promises to show you exactly what you’re body is made of. These measurement tools have played an important part in the fitness industry as they allow you to get an overall understanding of where your client is starting from in terms of weight and body composition and gives you a benchmark to work towards throughout the training programme.

enough to record changes on a weekly basis, or more frequently if needed, even if the client is following a light training programme. Incredibly simple to use, FitQuest incorporates an advanced measurement

“MEASUREMENT TOOLS HAVE PLAYED AN IMPORTANT PART IN THE FITNESS INDUSTRY” platform with a customized, user-friendly touch screen and computer interface that runs MIE’s unique algorithms. When stepping onto the platform the machine asks the user to input some basic

However, many of these tools focus specifically on changes that are often ruled by genetics and how the body physiologically responds to exercise, rather than changes made to diet and exercise regimes.

FitQuest measures human performance over eight parameters; upper body strength, upper body endurance, cardiovascular strength, leg strength, leg endurance, leg speed, explosive power and balance, then provides an overall fitness assessment for the individual. FitQuest accurately measures incremental changes over time and is sensitive



As a measurement device FitQuest is moving away from monitoring weight, which can be influenced by so many contributing factors and body composition, which can be incredibly hard to change, especially over a short period of time. FitQuest measures your fitness levels, which is something that can change in a short amount of time, giving you real-time feedback and analysis on the programme you’ve created for a client. Not only does it demonstrate that their hard work and effort is paying off but it keeps them motivated to continue working with you. With consumers becoming much more aware of the benefits of wearing fitness devices that measure their activity, it’s important to educate them on the difference between a device that simply records and logs data and a device that will help them to make physical changes and achieve specific goals.

For more than 30 years, MIE Medical Research has gained specialist experience in creating quality measurement instruments for medical and sports use, making professional fitness measurement a reality for everyone. As specialists in human performance measurement they launched a powerful and accurate motivational instrument called FitQuest at LIW 2013.

programme and make any necessary changes to continue to see results. Each test takes less than four-minutes to complete so won’t eat up too much precious training time. For the most accurate results the fitness test should be done at the start of a training session.

data, guiding them through four simple exercises; Standing on each leg for 15 seconds, two jumps one after the other, push ups for 15 seconds and running on the spot for 30 seconds. Once these have been completed the results are displayed on the screen and then stored in an easy to understand format that can be emailed to the user. Personal trainers will also be able to access this information and will be able to evaluate the effectiveness of the training

The fitness industry is always evolving and new training techniques are being introduced all the time. While disciplines such as CrossFit put an emphasis on strength and conditioning, it’s important to be able to measure the outcomes of this type of training. As H. James Harrington once said: “Measurement is the first step that leads to control and eventually to improvement. If you can’t measure something you can’t understand it. If you can’t understand it then you can’t control it. If you can’t control it you can’t improve it.”

Torso Trainer

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The Escape Olympic Bar Torso Trainer (Double), comes with dual arms with storage to store olympic sized weights. The Frame is balanced to evenly spread weight to reduce undue stress to the frame, the product comes with floor protectors to guard to the surface of the floor. The Torso Trainer is perfect for indoor and outdoor boot camp style training.

• Tough and durable rubber compound material. • Rubber coating protects equipment and flooring. • Anti-roll safety design. • Handle designed for ergonomic secure grip.

The Strength Shop Weightlifting Bar

• Chrome plated knurled steel handle.

The Sprung steel construction of the shaft means that it can handle moderate loads and will revert to its original shape once the tension has been released. This is ideal for a Weightlifting bar as the last thing you want after a big PB is to be left with a bent bar. It also gives the bar a good deal of flex and quite a lively feel.

• Torque threaded rubber heads to provide permanent fixing to the handles. • Easy to clean. • Sold as singles.



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Perfect Ab Straps Pro The Ab-Straps Pro give you the ultimate core workout and let you perform abdominal exercises like the pros do. The straps easily attach to any pullup bar with heavyduty carabiners and feature adjustable steel-core handles for more advanced workouts. Featuring cool mesh and foam cushioning, the durable AbStraps Pro will help you push your core to the limit with ease. MSRP: $29.99

DC Blocks Strength and conditioning specialist Absolute Performance, is the UK’s only supplier of DC blocks created by former American Olympic weightlifter, Derrick Crass. DC blocks are a lifting block made from non-toxic recycled plastic and a cost effective option to the wooden alternative. Absolute Performance has supplied these proven blocks to a huge range of bodies and facilities including England Rugby National Fitness Centre, Twickenham, GB Rowing and Welsh Weightlifting. For more information about Absolute Performance’s weightlifting equipment visit



Alper Kani, joint owner of Ripped Gym in Basildon, says: “It’s a huge honour for us to become a Hammer Strength certified training facility and by displaying Hammer Strength’s official plaque we let our members know that we’ve selected the highest quality equipment on the market.


NEW HAMMER STRENGTH TRAINING CENTRE APPOINTED IN BASILDON Life Fitness has appointed the newly opened Basildon branch of Ripped Gym as one of its elite Hammer Strength Training Centres following a major new installation worth around £300,000.

The Harlow-based Strength Training Facility opened a second gym in March after a three month refurbishment programme. The new 12,000 sq ft site features over 80 pieces of Hammer Strength equipment including HD Elite Power Racks and V-Squat as well as 27 Life Fitness cardio machines from the Integrity and Activate Series.

“Since Elvis and Michelle Meade opened the first Ripped Gym in Harlow in 2008, the business has attracted a loyal membership base of amateur and professional athletes and we’re recognised for our passion and experience as the authority in body building and power lifting. Through our second gym in Basildon, we’re helping to inspire more people to reach their fitness goals and we’re looking forward to building on our success and opening new sites in the years ahead.” Lucy Day, Account Manager – Private Sector, Life Fitness says: “The new Ripped Gym in Basildon is an excellent showcase for Hammer Strength equipment as it offers some of the industry’s most advanced performance training. We’re thrilled that Ripped Gym can enjoy the prestige of being an Official Hammer Strength Training Centre and it underlines their commitment to offering members elite equipment and facilities.” The new gym in Basildon was opened in memory of Ripped Gym owner Elvis Meade who passed away in January after a short illness. For more information please visit:

Since its inception, Hammer Strength has been about performance, results and moving iron against gravity. And for 25 years, Hammer Strength has helped elite athletes, and those at all levels of sport, reach their full potential. | 01353 666017 (c) 2014 Life Fitness, a division of Brunswick Corporation. All rights reserved. Hammer Strength is a registered trademark of Brunswick Corporation. Campaign code WO14




As people age they will lose muscle and bone mass and are at risk of developing problems such as back pain, osteoarthritis or osteoporosis. The rate of muscle loss can be slowed down by regular exercise, something many older people stop doing as they age. Regular exercise can also increase balance and mobility thus reducing the risk of accidents related to balance within older people. Various research shows that gentle exercise can improve health, contrary to older beliefs that only vigorous exercise could improve a persons health and fitness levels. As people age, they naturally become less able and athletic, but by no means should this stop people from continuing with regular exercise. Here takes a look at how to stay fit as an older person and the health benefits of doing so. The longer a person stays inactive for, the more problems they are at risk of developing. Joints may seize up and muscle will slowly deteriorate, making a

person more unable and less mobile as time goes on. Being active as an older person doesn’t necessarily mean joining a gym or taking up a sport, it can be as simple as everyday tasks such as pottering in the garden, gentle bending to deweed or a walk around the garden watering plants offers a short burst of activity that will benefit an older person. Washing the car or taking a short walk around nearby

“THE LONGER A PERSON STAYS INACTIVE FOR, THE MORE PROBLEMS THEY ARE AT RISK OF DEVELOPING” lanes is an easy way to get the heart pumping a little faster and to use muscles that don’t get used as often as they used to. 
 For those with conditions such as high blood pressure, exercises such as swimming can be a gentle way of lowering blood pressure and improving overall stress levels and mood. There are four main things in which exercise can benefit for an older person, these

include stamina, being able to walk longer distance or exercise for longer. Strength, carrying shopping, walking up and down stairs, opening things such as stiff jars. Flexibility to help bend when getting dressed or picking up things and balance to help walking and climbing stairs or avoiding falls. These vital abilities are easy to maintain if a person is fit enough. As mentioned previously as you age gentle exercise will help with every day tasks and there is no need to take up vigorous exercise as this will more than likely cause more damage than good.
 Staying fit and healthy is important at any age, and especially as a person starts to become less able at everyday tasks. It is advised to seek medical attention prior to taking up a new form of exercise to ensure there are no precautions that need to be taken. There is a great range of exercise equipment and accessories available to use around the house on a daily basis in order to maintain a regular exercise regime, such as small stress balls ideal for arthritis sufferers.

Visit for’s full range of walking gear.






by Kristoph Thompson

Many female clients may wish to continue training throughout their pregnancy and should be encouraged as long as is safe to do so. Continuing with a modified version of their existing routine can convey many benefits. Stop exercising immediately if the client experiences dizziness, faintness or nausea; bleeding or leakage of amniotic fluid; abdominal or contraction type pain; unexplained pain in the back, pelvis, groin, buttocks or legs; excessive shortness of breath, chest pain or palpitations. This series of exercises is safe for most fit and healthy pregnant clients in the first and second trimester that have been cleared to exercise by their midwife but make modifications as appropriate.

Seated balance

Begin seated on a stability ball with the core engaged. Take the arms out to the side (optional) and raise one foot, straightening the leg. Keep the back straight and hips level. Hold for a count of one then place the leg back on the floor and repeat with the other leg. Model: Cheryl Hersey. Photographer: Martin Lulham ( Clothing: Fittamamma ( Equipment: Physical Company (



Sit to stand

Begin standing with a box or step just behind the legs, holding a medicine ball with both hands (optional). Bend the hips and knees to sit on the box, keeping the back straight and abs braced. Engage the core and return to standing, ensuring hips, knees and ankles are aligned.

Med ball slam

Begin standing with feet hip width apart, holding the med ball just in front of the chest. Raise up on to tiptoes and lift the ball straight overhead. Engage the core then slam the ball into the floor. Catch the ball and repeat.




Why not try out Kelly Du Buisson’s hot new summer workout…


WARM UP Roll down Start with feet hip distance apart and shoulders relaxed. Draw in the belly button and tuck the chin in before slowly rolling down through the spine towards the floor. Inhale and exhale to roll up re-stacking the spine back to standing. Repeat x 3

Hamstrings stretch Roll down as above and then (bending knees if necessary) place fingers under toes. Keep hold and squat towards floor then straighten legs as far as you can, keeping hold of toes. Repeat x 3

Calf stretch Release toes and walk hands forward shifting weight onto toes and lifting hips to ceiling. Pedal legs bending and straightening legs to stretch calf muscles.


Leg Pull Walk hands forward coming into a full plank position. Hands are under your shoulders and body weight is forward, with belly button pulled in. Lift one leg up then slowly lower. Repeat. To advance exercise lift one leg then pull body weight forward keeping plank position. Push back to centre and switch legs. (hip extensors, abdominal muscles)



Glute squeezes Lay on front with hands under forehead. Bend your knees and place heels together with knees wide of body. Deep breath in and squeeze heels lifting feet towards ceiling. Lower and repeat. Keep shoulders relaxed. (glutes, lower back, shoulder stability)

Double leg pull Lay on back with knees on table top and arms by your sides. Lift head and shoulders to look directly through knees and hold. Exhale and lengthen arms over head and straighten both legs towards ceiling. Inhale and bend knees back to table top and reach arms over head back to your sides. (TVA, Rectus abdominus, trunk stability)

Leg Circles Lift one leg up to ceiling and slide opposite leg away from you. Keeping hips even, gently circle leg around. Keep your hips still and your lower back supported.

Shoulder Bridge On back with feet hip distance apart and placed under knees. Inhale and exhale to lift hips, rolling through spine towards the ceiling. Inhale to hold and exhale to lower. To advance: hold bridge as you inhale then lift one leg up to ceiling, inhale to lower and repeat on other leg before lowering one bone at a time to floor. (Glutes, hamstrings, TVA)

100 Lift knees onto table top and extend arms down by your sides. Gently pulse arms up and down inhaling for 5 pulses then exhaling for 5 pulses. If comfortable you can lift your head and shoulders and hold. (Rectus abdominus, TVA, hip flexors)Â

COOL DOWN Hug knees to chest and massage out lower back.




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The anchor should be directly behind you, with the slastix attached at the ankles. Move away from the anchor until the desired tension is reached then lay on your stomach with legs straight. Bring one foot up to your glutes, or as close as you can, then return to the start position and repeat with other leg.





Sit in a low squat with knees in line with the toes over the ankles. Push your hips back sit until you are at 90 degrees at the hips and knees.

For this exercise put your hands all the way through the loops on the Beast. Sit in a low squat with knees in line with the toes over the ankles. Push your hips back sit until you are at 90 degrees at the hips and knees.


Walk out into the training zone, once in the training zone jump out as far as possible, land soft, making sure that the knees stay in line with the toes. Stay low and return to the starting point.

PT TIP The trainer decides how much rest their clients need and try to meet the needs of their class.

With the band attached at the ankle, begin in a high plank position with the anchor directly behind you. Rotate your body, bringing your right foot up and through to about hip height. Be sure you rotate your hips dropping close to the ground but not touching and the left arm being raised up in the air.

Put your hand all the way through the loops. Now in an athletic stance slam the Son of the Beast (SOTB) outside of your body. Raise it above your head and slam on the other side of your body. Keep a tight core while performing this exercise.

BOUNCING LUNGE Facing the anchor, or partner, do a bouncing lunge by getting in a lunge stance, the front knee should stay directly over the ankle throughout the entire movement. Then move up and down by bending at the knees and hips.




Place your hand through the loop but keep your thumb outside of the loop. Start with the Beast at your side, once at this position take a step away from the anchor pivoting and punching at the same time. Shoulders, hips and toes should now be 90 degrees different from where you began.

Once you have the right amount of resistance, lay on the ground, rock your knees up to your chest, rock back down then standup and jump!

With the belt around your waist and the anchor at your side, begin doing pushups.

MOUNTAIN CLIMBERS Start in a high plank position. The toes should also be on the ground with your shoulders, hips and knees all forming a straight line. Bring your right knee to your chest. Switch positions.



STRENGTH TRAINING, CAKE, EVERY AND LATE NIGHTS AT THE BAR: GIRLS DREAM… As a female coach blessed with an endomorphic body-type, I always need to work at staying trim. Before qualifying as a trainer I tried everything to lose weight, a desperate final attempt saw me walk into the last place available, the free weights area at the gym (where men go to lift heavy stuff!). That decision inevitably changed my life. Weightlifting improved my confidence and body composition beyond my expectations, so much so that I retrained as a PT. Knowledge of strength and conditioning combined with client feedback showed me that I would never stop learning or know everything. The power of learning, qualifying, and training, in new strength based sports like weightlifting, powerlifting, and CrossFit left me with no doubt that ladies - and men - are definitely missing out by not doing an iron sport or dabbling in circuit training that leaves sweat angels on the floor! I encourage my clients to become comfortable spending time at the bar - not the kind that serves alcohol! There are many ways to skin a cat, but the best results I’ve had changing body composition and cardiovascular health, has been with a balanced strength and conditioning program. Lifting for strength specifically creates longer lasting, functional and desirable results often triggering a natural shift in a client’s lifestyle.

Strength training is a very personal challenge; developing client knowledge is critical in banishing hang-ups, preconceptions and fears surrounding strength training - especially with women. Essentially once we believe we are strong and training like an athlete, things happen. Being strong can mean many things to people, but it’s our task as coaches to help people find what it means for them and make it happen. Enabling people to achieve success in their chosen activity without injury is what makes this work so interesting.

“DEVELOPING CLIENT KNOWLEDGE IS CRITICAL IN BANISHING HANG-UPS, PRECONCEPTIONS AND FEARS SURROUNDING STRENGTH TRAINING - ESPECIALLY WITH WOMEN” Nikki my client says: Being introduced to strength training by Lizzie has been an eye-opener - I was of the ‘high reps- low weights’ school, but she has taught me that women can lift heavy weights (and indeed should!). I not only look better than I ever did, but feel physically and mentally stronger. There’s nothing like being able to deadlift more than the guy next to you!

clients: base training focuses on working towards achieving maximal functional lifts like the deadlift, squat, and presses, because developing basic human movement is critical to any sport or goal; compound lifts build strong, lean muscle like nothing else. The middle layer is bodyweight exercise and mobility work to shore up weaknesses, and develop greater flexibility. The topping is fruity conditioning work, to develop energy systems, influence weight management, and challenge balance and agility. I am forever thankful for finding the barbell and its cold hard challenge sometimes the bar beats me, sometimes I beat the bar’- but I’ll never turn my back on exercise while I continue to teach and learn more about myself, and others, through iron sports. Get involved - go lift heavy stuff and transform yourself.

Based in Hampshire, Lizzie Havers is an Advanced Personal Trainer at REPS Level 4, specialising in obesity and diabetes management. If you run a business or are interested in corporate training Lizzie also runs a healthier networking event in Hampshire To get involved contact Lizzie:, 07891646667, Twitter: @fitchrysalis

I adopt a constantly evolving strength training system that I layer like cake for




Resistance training is something that can be used in some form to help clients achieve their goals, whether they are related to fat loss, weight gain or building muscle. As fitness professionals we should also be aware of the many benefits that lifting weights has, and it is clear that our clients should be completing some sort of resistance training. However not all people are comfortable using weights, and this means they could potentially miss out on some huge benefits. So how can we transform the reluctant lifter in to a lifting junkie? ASK THE RIGHT QUESTIONS Don’t be afraid to ask, “why?” By asking the appropriate questions you can dig deep into the reasons why someone may be reluctant to use weights. You may find they are afraid to look or become masculine, they may have low self-esteem or they may be afraid of how it will make them feel. Once you know the reasons behind their reluctance you can take the relevant steps to help your client overcome them. You should ask your clients for their training likes and dislikes during the initial consultation, and then ask for the reasons why they have these dislikes. With these two simple questions you are likely to gain the information you need.





As a fitness professional you should be well accustomed to the benefits of resistance training. By explaining these to your clients and informing them of the relevance to their personal goals you can give your clients reason to use this form of training. After all, if you can’t see a reason behind doing something, how likely are you to do it?

When your client makes progress, tell them well done. Simple. This could simply be performing a lift with perfect technique, irrelevant of weight. As they improve, remind them of where they started and emphasise the great progress they have made. This is excellent for building self esteem and confidence, and your client will likely want to experience that sense of pride they feel again and again.

USE ALTERNATIVES Seeing a bar loaded with plates can be intimidating, especially for someone who has never lifted before. If you encounter this problem you should have alternatives

“JUST BECAUSE A CLIENT TELLS YOU THEY DISLIKE USING WEIGHTS, IT DOES NOT MEAN THAT YOU SHOULD NEVER USE THIS FORM OF TRAINING.“ at hand. Today there is a huge amount of fantastic equipment that we can use. Things like kettlebells, resistance bands, weighted bags etc. Use these to your advantage. With alternative equipment you can bridge the gap between using a bar, and not. Your clients can familiarise themselves with the demands, and the benefits of resistance training without using a bar, and you can gradually introduce weight training as their confidence increases.

COACH TECHNIQUE Coaching correct technique is vital with all clients, regardless of whether they already have a love for lifting or not. Correct technique leads to greater progress and reduces the risk of injury. If your client is trying the deadlift for the first time and they injure themselves, then this can have a negative effect on their willingness to continue with lifting. Just because a client tells you they dislike using weights, it does not mean that you should never use this form of training. By digging deep into the reasons behind this reluctance, explaining the benefits and relevance, using alternatives, building self-esteem and confidence and coaching correct technique, you can help your reluctant lifter develop a love for the bar.

Jason Ditchburn is a Teesside based Personal Trainer and founder of JRD Fitness. He specialises in sustained fat loss through realistic lifestyle changes.

• Prevent injury • Increased joint strength Now strength and conditioning should be kept basic, exercises such as squats, deadlifts, bench presses, cleans, overhead press and snatches. The reason I say this is because basics work. There are so many gadgets and gizmos in gyms these days, and every week there’s a new trend. One week the new abdominal belt three thousand might be the best thing since sliced bread, then the next week that will disappear and a new gadget will come out, all the while the barbells, dumbells and kettle bells will be waiting in the corner to be picked up again. Latest fashion and trends will come and go but the basics will always stay because they work.




For me, strength and conditioning should be the foundation of any training programme. Many people will shy away from the weights room because they think they’ll end up looking like Arnold Schwarzenegger. The truth is building muscle is hard, it’s hard even when you’re trying, so there is no way you’ll build muscle by accident! People tend to relate strength training with big muscles and heavy weights, which can put some people off, but what they don’t realise is that there’s more to it than just picking up and down barbells with stacks of weights on each side. Those

people are missing out on the hundreds of benefits it can have too. I’ve witnessed runners doing nothing but run, cyclists just cycling and rowers doing the same. I’m not saying that everyone who runs, cycles or rows, trains like this but the point I’m trying to make is that it’s not just the bodybuilders and power lifters who benefit from strength training. It doesn’t matter what sort of sport you do, performing strength-training will in some way, shape or form benefit you. I’ve listed a few benefits below: • Increased metabolism • Increase strength and power • More energy • More lean mass • Fat loss • Increased bone density

Some may find lifting weights boring but it doesn’t have to be. Functional training plays a huge part in strength and conditioning, exercises such as tyre flips, battle ropes, climbing ropes, prowlers, sand bags and the list goes on. These all consist of very basic equipment but the benefits you can make from using them the correct way is second to none. One of the biggest problems with strength and conditioning is that many people don’t know what to do. Fitness companies are very aware of the lack of knowledge within the general public when it comes to health and fitness, which is why there’s so many confusing gadgets on the market. Some companies will try and rip you off selling you worthless equipment that promises you the world and his wife, when really all they are doing is taking your money. Strength and conditioning is not complicated and it’s certainly not boring, so next time you think about going out and buying the latest fitness fad, maybe you should think about spending that money on some personal training because any good trainer will have strength and conditioning at the heart and soul of your programme!



Here are a few compound lifts and exercises: FRONT SQUAT - quads, hamstrings, core, back, shoulders BARBELL THRUSTERS - quads, hamstrings, core, back, shoulders POWER CLEANS - shoulders, back, quads, hamstrings, arms, core FLAT BENCH - chest, core, arms, shoulders POWER SNATCH - quads, hamstrings, back, shoulders Focusing on the healthy body and healthy mind, that many individuals want to have, you need not to go to extreme diets, over-priced nutrition supplements and an ongoing psychological battle with yourself, the solution relies in believing a stronger body brings a stronger mind. Starting strength-training is a good method. Who can do strength-training? Honestly anybody can do strength conditioning exercises, it’s all about adaptation. To be able to come away from your


TRAINING Individuals who take part in Strength Training will gain a lot more benefits than the person who does cardio or body building exercises only. Starting with strength, the first common change in your body might not be visible, but definitely will be felt within, feeling stronger after only three weeks by doing this type of training, allowing you to gain the maximal force that your muscle group can generate in your body. The effect on your physique and loss of stored energy (fat) would be very noticeable, this relates to the increase of your metabolism, which will be an ongoing benefit and will also increase bone density. The benefits you ought to see from strength training include increased bone,



tendon, muscle and ligament strength and toughness and improved joint function, which reduce the potential of any injury. There are three ways of achieving maximal muscular tension 1. Lifting a maximum load of weight (exercising against your Maximal Resistance) we call this maximum effort (1 rep max) e.g. 1 rep max in Power Clean 2. Lifting a nonmaximal load with the highest achievable speed (that is the Dynamic Effort) e.g. 10 Deadlift within 10 seconds 3. Lifting a nonmaximal load to failure (Repeated Effort) e.g. Front Squat to failure Nothing builds full body strength better than basic compound lifts performed, this will also improve your posture overall as the most of your engaged core muscles are developing and gaining strength too.

“YOU NEED NOT TO GO TO EXTREME DIETS, OVERPRICED NUTRITION SUPPLEMENTS AND AN ONGOING PSYCHOLOGICAL BATTLE” comfort zone and setting realistic goals and always keep attempting until you achieve, keep raising your goals higher and higher. How often should you do it? There are no limits on your training, as long as the recovery allows you to keep going, three times a week, I personally recommend, e.g. Monday, Wednesday, Friday. Where do you start? You already have, as you are reading this article, now all you have to do is find the right place and the right coach to learn the techniques correctly, so that your progression would be injury free.

Koroush Valiseh is Coach and Developer of WestwayBarbellClub. For more information go to: www. westwaybarbellclub. com


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Vooma Energy Gels

High5 Zero Sports Drink

SiS Go Hydro Tablets Vooma Energy Gels can provide your body with the nutrients to delay fatigue and cramping. I tried the apple flavour, which I found a little sweet. Additional ingredients include electrolytes and L-Carnitine, which help your body to burn fat. The gels are intended to be consumed every thirty minutes during an event and they are easy to carry around. The price is £45.59 for a box of twenty, but watch out for special offers.

www. High5 Zero hydration tablets should be mixed with water and drank to replace important minerals that are lost through sweat. This replacement helps to combat muscle cramp when exercising for long periods. It was one of the best tasting drinks I tried and it does prevent cramping. These hydration tablets are especially popular in our office and at £6.99 for twenty tablets, they’re not a bad price. SiS Go has had allround good reviews at PT Magazine. They taste good and aren’t too sweet and their effects last a lot longer than some of the other drinks. We can definitely recommend Go Hydro for energy. The £6.99 price tag for twenty tablets is definitely worth the price.




Nectar Hydro

GU Brew

Teapigs Organic Matcha Nectar Hydro tablets are another good contender in terms of hydration tablets. The minerals they contain sodium, potassium, magnesium, calcium and chloride. We tried the summer fruits flavour, which tastes really nice, but is a little sweeter than some of the others. The energy release lasts for a good amount of time, but in our experience it didn’t beat SiS for duration. These tablets are a good way to keep hydration levels up when exercising for a prolonged period but we found that the energy effects did not last as long as some of the others. GU brew tablets owe their sweet flavor to the natural, plant-derived, stevia. A tube of 12 tablets costs £9. Teapigs matcha comes from the renowned Nishio region in Japan, where the tea leaves are grown under cover to produce lots of amino acids and chlorophyll. Matcha is super-concentrated so it’s packed with antioxidants and nutrients. It tastes delicious and it’s finely ground so you only need to use half a teaspoon-full for a cup. It comes in a range of prices but as you’re not using much, it’s definitely worth the money and it’s so good for you too! We loved it.

*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 using hydration drinks.







If you go to bed after this, you are putting your body under stress. Remember we start releasing the stress hormone cortisol after 10:30pm and our body goes under repair until 2:30am. So if you’re a shift worker, or simply love staying up late at night watching movies, you are playing havoc with your sleep wake cycle and you are undoing all the good training as you put the body under stress by releasing cortisol. So get to sleep by 10:30 and keep all mobile phones and TVs out of the room.



You’d probably like to think that lifting big weight is simply a matter of big muscles - that if you have hulking lats, you can row a barbell loaded with clanking plates until next Thursday. However if you’re not fuelling your body properly, you’ll find out in a hurry just how shortsighted that philosophy is. You’ve probably heard the analogy before: your musculature is like a car - if you fuel it with junk, it’ll perform like junk. That is



absolutely true when it comes to training for strength. So fuel your body with alkaline foods and avoid alcohol, dairy, all processed foods, caffeine, sugar, wheat and gluten. Remember your body is only as healthy as the blood inside of you, so if you build health first by alkalising your body by eating clean, then you will build strength! Simple really.



Keep your sessions to around 45minutes. Your testosterone levels will drop and cortisol levels will start climbing.



Protein is essential for driving muscle growth and you need to get at least 1 gram per pound of body weight per day if not 1.5 grams per pound. That’s because when lifting extremely heavy, protein is even more critical - for several reasons. The most important reason is to protect your muscle. The heavier you lift, the more mechanical damage your muscle fibers undergo. The more damage

your muscle fibers endure, the more recovery they will need. More damage and recovery actually translates to more growth. These three processes require protein. When lifting heavy you can make sure you get ample protein to aid recovery and further enhance muscle growth by getting in about 1.5 grams per pound of body weight per day. That’s 300 grams per day for the 200 pounder. Good sources of quality protein include organic eggs, grass fed organic beef, poultry, fish, and go for rice, pea and hemp protein powders instead of the whey or casein powders as these cause havoc with your digestive system, make you sluggish and casein has the same consistency of wood glue- yuck!



To be strong, set after set, you need plenty of carbohydrates, which will be stored in muscle as glycogen. That’s because the primary fuel sources you use when training heavy are creatine phosphate (which burns out after about 10 - 20 seconds) and muscle glycogen (which

kicks in heavily after the creatine phosphate has run out to fuel the rest of your reps). You should shoot for about 2-3 grams of carbs per pound of body weight per day and up to four grams per pound the day before a big lift day. That’s 400-800 grams of carbs for the 200 pound guy. Good sources at most meals include slow-digesting carbs such as organic oatmeal, brown rice, rice noodles and sweet potatoes.



Fats - both the healthy unsaturated fats and saturated fats - are important for bodybuilders and powerlifters for numerous reasons. Research shows that athletes who maintain higher fat intake, particularly saturated fat, have higher testosterone levels than those who eat lower fat diets. A great source of saturated fat is beef, which kills two birds with one stone - protein and fat. Healthy fats are also important as they not only offer multiple health benefits but they help you stay lean and help your joints recover. When lifting heavy weight, joint recovery is a critical issue. Good sources of healthy monounsaturated fats include olive oil, mixed nuts like walnuts and almonds, avocados, and almond butter. For essential omega-3 fats go with fatty fish such as salmon, mackerel, or white tuna, as well as flaxseed oil and walnuts. Aim to get about 30% of your total daily calories from fat, and 10% of those calories from saturated fat.



Knowing what supplements to take can make a huge difference in your strength levels. Consider stacking these supplements around your workouts: AMINO ACIDS. Flood your body with amino acids about 30-60 minutes on an empty stomach before you workout. The blood stream will become flooded with amino acids and this forces the brain to flip on the anabolic switch associated with improved performance, muscle growth and body fat reduction. It appears that pre-workout amino acid drinks enhance the availability of amino acids to the muscles via enhanced blood flow (from the exercise) during a workout, which prevents, or reduces, the body from breaking down muscle

tissue, as it normally does during an intense workout. ARGININE. L’ arginine increases the amount of nitric oxide (NO) your body produces, which increases blood flow to muscles for a better muscle pump. But arginine is no one-trick pony. One study confirmed that trained men taking arginine for eight weeks increased their bench press strength by almost 20 pounds more than those taking a placebo. Take 3-5 grams of arginine as L-arginine, about 30-60 minutes before workouts.


Creatine. The granddaddy of strength builders is creatine. After years of skepticism, scientists agree that the stuff works well and is safe. Take 3-5 grams of creatine as creatine monohydrate, creatine citrate, creatine ethyl ester, or creatine alpha ketoglutarate, immediately before and after workouts. Glutamine. Glutamine is the most abundant amino acid in the body. Known for its immunity-enhancing properties, glutamine is not only one of the most prevalent aminos in the body, but also one of the most important for strength gains. If you›re overly stressed from dieting or training, supplementing with glutamine allows your body to maintain its storage supply of glutamine in muscle tissue, enhancing overall muscular growth and recovery. Take 10-40 g of glutamine a day Consuming even a relatively small amount of glutamine(2,000 mg) has been shown to increase plasma Growth Hormone levels. It is also the primary fuel source for the immune system. Beta-alanine. In the body, this amino acid is combined with the amino acid histadine to form carnosine. Research has determined that muscles with higher levels of carnosine have more strength and endurance. This also holds true in athletes supplementing with carnosine or beta-alanine. Numerous studies on these supplements show that they are very effective at boosting muscle

strength and power. Take about 1-2 grams of beta-alanine or carnosine immediately before and after workouts. D-ribose is a component of ATP which is essential for heart function. Regular supplementation has been found to increase cellular energy stores. This stuff is like dynamite as it helps you recover from those gladiator training sessions and stops you getting DOMS!



Vegetables are one of the most overlooked components of bodybuilding nutrition. Many bodybuilders are rigorous about their protein and complex carbohydrate consumption, but lax about eating a sufficient quantity and variety of vegetables. Strive to take in five or six servings every day. To meet your needs, include more than one serving at a meal. Not only do vegetables provide nutrients that other bodybuilding foods may lack, but they also provide bulk and fiber, helping your body more efficiently process a highprotein diet.



The benefits of supplementing with Zinc and Magnesium include improved recovery due to enhanced sleep efficiency and increased anabolic hormone levels, as well as greater gains in muscle strength and power. For best results, take Zinc and Magnesium on an empty stomach before bedtime.



A good cocktail has an anticatabolic effect by quenching free radicals formed during and after intense exercise. In your antioxidant regimen include 400-800 international units (IU) of vitamin E, 500-1,000 milligrams (mg) of vitamin C, 200 micrograms of selenium. Get the rest from five or six servings of fruits and vegetables per day.

Jamie Lloyd is a Fitness Writer and a Health and Fitness Coach based in London. He is the Co-author of the best selling book ‘Total- Body Breakthroughs’. He is available for private coaching, Nutrition and coaching. Check out





As far as weight loss goes, healthy fats help us to feel full and satisfied, which prevent overeating and giving in to cravings. The mood-lifting benefits of fat (primarily Omega-3 fats) also help us to avoid emotional eating. ‘Low Fat’ products may have the fat reduced but they are replaced with high sugar or salt content, not a great trade off! When you consume a great deal of sugar in your diet, it causes huge spikes of insulin in your bloodstream. Not only does insulin stimulate body to store fat (Not what you were going for), but it can also start a cycle of perpetual fat gain. The more

“TO ABSORB ESSENTIAL VITAMINS, WE MUST INGEST THEM WITH SOME HEALTHY FAT” frequently you have these insulin spikes, the less sensitive to insulin your body becomes. Insulin’s job is to deliver glucose to the body’s cells so it can be used as fuel. But when you become less sensitive to insulin, you not only store more glucose as fat instead of burning it as fuel, your body also starts sending more insulin to the bloodstream in an effort to correct the problem. It’s a real Catch-22. The end result is that you start storing more fat especially around your abdomen.

Put some real butter on that asparagus? What if I told you it was also one of the healthiest suggestions? If you’re one of the millions of people who still believe that a fat free diet is the key to weight loss, you are WRONG. A fat-free diet is unhealthy and ineffective in helping you to lose body fat. • Your body needs some fat to function • Fat-free foods actually sabotage weight loss by causing overeating • Fat-free foods contain high levels of sugar that sabotage your weight loss Why do you actually need fat in your diet?



For both good health and weight loss. Certain vitamins are what are known as fat-soluble vitamins. Meaning that they actually need to be coupled with fat in order for your body to absorb them. Without fat, they pass through your digestive tract and right out of your body without being used. These fat-soluble vitamins include Vitamins A, K, E and D. Our bodies need fat just as much as they need protein and healthy carbohydrates. Without fat, our bodies will cease to function. Every cell in your body is protected by a phospholipid layer, which is made of fats. The membrane protecting our brains is made of fat. Our nerves use fat to send signals to our brains. Fats also help regulate hormones, keep our moods level and keep our skin healthy!

Cutting fat from your diet or even cutting it down to a bare minimum is not the way to lose weight. It will ruin your health, make you feel miserable and actually lead to weight gain. Instead, get a reasonable percentage of fat daily and make your fat choices healthy ones. Focus on healthy plant based oils such as olive, coconut and palm oil, healthy nuts and seeds and their oils. Include some saturated fats from grass-fed meats and pasture-raised eggs as well as butter, sheep, goat, almond, coconut milk and Greek, goats or sheep Yoghurt. Ensure you get your healthy omega’s from a couple of portions of Salmon per week. Fat is NOT the enemy

Jessica Bennett is a Scitec Nutrition Sponsored Athlete, a Fitness Model and Competitor. www.divabodydesign. com

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Recipes provided by Skinny Bakery

Energy Boosting Flapjack (Serves 12)

Calories: 164 Total Carbs: 29g Sugar: 10g Protein: 3g Total Fat: 4g


Superfood Bars (Serves 12)

Calories: 139 Total Carbs: 22 Sugar: 8 Protein: 4 Total Fat: 7


Protein Brownie (Serves 12)

Calories: 235 Protein: 11g Carbs: 26g Sugar: 23g Fat: 10g

INGREDIENTS • 65g Fructose • 35g Agave Syrup • 35g Butter • 65g Flour • 265g Jumbo Oats • ½ tsp baking powder • ½ tsp bicarbonate of Soda • 185g RIPEST Banana, mashed METHOD Add ingredients in descending order, mixing as you go. Bake in 30x20cm tray for 25 minutes on 180. Cut into 12 and serve.

INGREDIENTS • 60g wholegrain puffed rice • quarter tsp ginger • quarter tsp cardamom • 80g chia seeds • 80g breakfast sprinkle (pumpkin, sunflower, linseeds, chopped apricots, dried cranberries and dried blueberries) • 65g honey • 80g xylitol • 55g almond butter METHOD Mix dry ingredients. Heat almond butter, honey and xylitol until well dissolved, pour over dry ingredients. Combine and press into a non-stick 30x20cm tray. Refrigerate overnight then cut into 12. INGREDIENTS • 25g Ground Almonds • 125g Whey Protein • 45g 100% Cocoa Powder • 1/2tsp Bicarbonate of Soda • 1tsp Instant Coffee granules • 180g Fructose • 150g Liquid egg whites • 150g Light mayonnaise • 110g low fat natural yoghurt • 150g Dark Chocolate, melted METHOD Add ingredients in descending order, mixing as you go. Bake in 30x20cm tray for 25 minutes on 180. Cut into 12 and serve.





Recipes provided by

Barenakednoodles with baby crab A beautifully fresh and light way to prepare one of my favourite foods. STEP 1 Get your fresh crab at the ready (2 mins) STEP 2 Then throw your noodles into a hot pan for approx. 2 mins STEP 3 Mix your crab meat with low fat cream cheese (3 mins) STEP 4 Add to the noodles and cook for 3 mins STEP 5 Slice up a red chilli into strips (3 mins) STEP 6 Add to the pan (3 mins) STEP 7 cook for another 3 mins STEP 8 chop some fresh basil (1 min) STEP 9 add a lemon for garnish

Thai Green Curry

Beef Chow Mein

Beautifully tasty and light curry for any night of the week

get your pan nice and hot with a touch of olive oil. then kick start the noodles with some chilli and beef. makes a great postgym filling meal!

STEP 1 Get yourself some fresh king prawns, a red chilli and potato (2 mins) STEP 2 Using a sharp knife chop your noodles into rice sized pieces (2 mins) STEP 3 Once you’re satisfied, add to your pan (2 mins) STEP 4 Cook the noodles for approx. 2 mins STEP 5 slice your prawns and add to another pan (2 mins) STEP 6 Chop your potatoes into small cubes (2 mins) STEP 7 cook both the prawns and potato for 5 mins, then add the green curry sauce and let it simmer for 10 mins

STEP 1 prepare all the ingredients that you’ll need (5 mins) STEP 2 open a fresh packet of our barenaked noodles and drain the water (1min) STEP 3 chop your onion into bite-sized chunky pieces (2 mins) STEP 4 thinly slice your beef into even strips (2 mins) STEP 5 add your onions and a touch of olive oil to the pan and lightly fry (4 mins) STEP 6 add the beef to the onion mix (2 mins) STEP 7 cook them to your liking (5 mins)

STEP 8 turn up the heat and cook the rice on high for 2 mins

STEP 8 throw in your noodles (1 min)

serve and enjoy!

STEP 10 add your stripped leeks (2 mins)

serve and enjoy!

STEP 9 add your spring onions (1 min)

STEP 11 fry for a few minutes (1 min) STEP 12 add a tablespoon or so of soy sauce (2 mins) STEP 13 cook for a further 2 mins serve and enjoy!





Milk Quinoa Coconut Pudding serves 4, prep: 5 mins, cook: 30 mins INGREDIENTS • 115g quinoa • 200ml GOOD Hemp milk • 200ml coconut milk • 100g grated coconut • zest of 1 orange • 1 tsp of cinnamon METHOD Rinse the quinoa thoroughly and make sure that any husks left on the seeds have been removed. In a large saucepan pour in the GOOD Hemp milk and coconut milk and add the grated coconut, cinnamon, orange zest and bring to a simmer, stirring to combine. Add the quinoa and cook for about 30 minutes on a medium heat, stirring occasionally. Once the mixture is thick and creamy, remove from the heat. Eat warm or the pudding can be chilled and eaten cold. Serve with dried fruit or nuts on top for some added texture, or add brown sugar if you like.

Calories: 194, Protein: 5g, Carbs: 21g, Fat: 11g, Saturates: 7g, Fibre: 2g, Sugar: 5g, Salt: 0.1g

Recipes provided by

Hemp Seed Ice Cream serves 4, prep: 10 mins, cook: 5 mins INGREDIENTS • 200g GOOD SEED Natural/Sweet Cinnamon • 100ml GOOD HEMP Milk alternative • 100ml water • 50g caster sugar • ½ tbsp vanilla extract

METHOD Place the GOOD SEED and water into a blender and blend until the mixture is thick and creamy. Transfer the mixture to a saucepan and add the GOOD HEMP Milk alternative to thin the hemp seed mixture slightly. Add the sugar, vanilla and any other flavourings you may be using and heat very gently until the sugar has dissolved. Remove the pan from the heat and leave until completely cool. Transfer the mixture to the bowl of an ice cream maker and follow the manufacturer’s instructions.

Calories: 315, Protein: 15g, Carbs: 21g, Fat: 21g, Saturates: 2g, Fibre: -g, Sugar: 13g, Salt: 0.0g This is a powerhouse of protein in a bowl! You will not need to have a big portion as it is very rich and the ground hemp seeds give this ice cream a lovely nutty flavour. The recipe calls for vanilla extract however you could flavour this ice cream with other things such as coffee, pureed fruit or even chocolate! If you decide to use the Sweet Cinnamon seeds the ice cream will not need flavouring with anything else. This recipe is dairy free so you can indulge guilt-free!

GOOD OIL Salmon Ceviche serves 4, prep: 20 mins INGREDIENTS • 200g fresh salmon fillet • juice of 4 limes • 2 tsp rock salt • 2 tbsp GOOD OIL • 2 avocados, chopped • 1 yellow pepper, chopped • 4 spring onions, chopped • 2 tsp Tabasco • handful of corriander leaves, chopped   METHOD Mix the GOOD OIL with half the lime juice and the rock salt Cut the salmon into thin slices going with the grain, similar to smoked salmon. Arrange on a serving plate and pour over the GOOD OIL and lime juice dressing Turn the salmon pieces over in the oil and leave for 10 minutes to marinate. The acid in the lime juice will cause the salmon to cook slightly Mix together the avocado, pepper, spring onions, Tabasco, corriander and remaining lime juice to make the salsa. Serve the marinated fish with a spoonful of salsa on top

Calories: 280, Protein: 11.9g, Carbs: 2.4g, Fat: 24.8g, Saturates: 4.4g, Fibre: 3.8g, Sugar: 1.4g, Salt: 2.7g



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As a personal trainer, you have a lot on your plate. You’re not only responsible for your clients, but also for your business operations: your client management, invoicing, scheduling, staff management perhaps, and more. These tasks add up. Especially if you’re kicking it old school with Excel spreadsheets and the like, merely handling the back-office tasks of your business take up more time than you’d like – precious time that you actually want to spend on what’s important: helping your clients. STATE OF THE ART Over the years, quite a bit of software has been released that aims to make the life of a personal trainer easier. However, in the last couple of years, there’s been some interesting developments. First, new companies tend to shy away from the old model of offering software as a one-time purchase. Instead, these companies offer their software as a service. This has several advantages for a personal trainer. Software is typically cloud-based, meaning you’re no longer limited in access, where before you’d install software on one or two computers. Moreover, this software is typically updated continuously, meaning



you don’t have to wait long for bugs to get fixed. Also, you don’t have to buy a new, expensive software package every time a new version gets released. No matter what you need, there’s always software on the market. One last caveat: a lot of different software packages produce unnecessary clutter. If you need to open

“YOU DON’T HAVE TO BUY A NEW, EXPENSIVE SOFTWARE PACKAGE EVERY TIME A NEW VERSION GETS RELEASED” one application to make an exercise plan, another to assign it to a client, and yet another to schedule their sessions, you’re complicating things even if the initial goal of this software was to make your life easier. There are integrated options available. One of them is Virtuagym, which ostensibly offers the most complete, integrated solution for personal trainers. VIRTUAGYM Virtuagym started out as a coaching solution, but has grown into a comprehensive solution for client coaching, membership management and billing,

scheduling and more. Client data is easily manageable in the Memberships module. Their Exercise and Nutrition modules make assigning workout and nutrition plans an easy task, while a Schedule module helps you keep your business organized. Moreover, Virtuagym’s mobile apps make it possible to coach clients from a distance. Moreover, it´s cloudbased and secure, so you won’t have to worry about data loss. If you´re a personal trainer with a limited amount of clients, you might only be interested in client coaching, while larger clubs will have a larger need for management software. The nice thing about Virtuagym is that you don’t have to use everything; they offer different packages for client coaching and for membership management and billing. It´s clear the trend in software towards cloud-based and subscription-based software is strong and ongoing. The advantages for the consumer is clear: continuous service, maintenance and updates, while the safety of your data is no longer dependent on the state of your own computers. All in all, if you´re serious about digitizing your operations, the cloud appears to be the way to go.

MY SHIMMY WITH THE BELROBICS BEAUTIES I was lucky enough to meet Jenny Muhlwa recently and participate in one of her classes. As a fan of group exercise classes and participating in the majority of popular classes widely available in the UK, I was really looking forward to trying something new. Before the class began, we were all given our Belrobics shimmy belts with the option of pink or purple – of course it had to be pink! As with most classes you find yourself a space and get ready to start… Firstly I was impressed with the turn out of numbers and had to be on extra form with my movements to make sure I didn’t get too carried away with travelling the floor and crash into other participants. Jenny explained the movements prior to each routine starting making me feel prepared, excited and confident with an understanding of the movements involved before the music started. Watching Jenny was so inspiring and really allowed me to feel apart of an established group in just my first experience of her class. A fantastic ability to have as an instructor and also a wonderful quality all instructors should

have. Fitness should be fun and this class certainly didn’t hold back on the fit fun factor. The movements are all based on belly dancing featuring lots of shimmy moves, jingles from the Belrobics shimmy belt whilst continuously working out your whole body. I was pleasantly surprised how sexy and beautiful these movements were making me feel and still working

“I HAVE LOTS OF FRIENDS WHO HAVE LOST CONFIDENCE FOR ALL DIFFERENT REASONS AND I COULD REALLY RECOMMEND THIS CLASS TO THEM” out and exercising in the process, double whammy. If only I had the opportunity to attend a class locally after having my children! These classes are ideal for everyone wanting to join an exercise class with a good vibe, great feeling and workout at the same time. All I can say is you will feel amazing, look gorgeous and leave wanting more.

Whenever I participate in a group class, I like to envisage myself teaching that particular class. Joining in the Belrobics class, gave me that feeling. I know I could successfully teach this class, passionately build a client base from it and stand out from other instructors in my area. I also have lots of friends who have lost confidence for all different reasons and I could really recommend this class to them and others to overcome those objectives. The course itself is extremely reasonable in terms of expense with two options available. If you are new to teaching you can attend a two day instructor course from £295 with full training, support, marketing and building a client base. You can also get 8 REPs CPD points. (If applicable) Alternatively, if you have an Exercise To Music qualification and currently teach, you can attend a one day instructor course at a fabulous early bird rate of £180 with 8 REPs CPD points! I thoroughly recommend speaking to Jenny and enquiring how you can become a Belrobics instructor before someone else in your area snaps up this unique opportunity. For more information contact or speak to the friendly team 0114 383 0063.



EVENTS// The Leukaemia and Lymphoma Research Blenheim Palace Triathlon 2014 The UK’s second largest triathlon, set in the stunning grounds of Blenheim Palace, offers a unique triathlon experience to all athlete’s from first timers to elite competitors. This iconic event is generally considered to be the ‘official season opener’ in the triathlon diary and is certainly one not to be missed. To enter visit www.

Major Series obstacle race British Military Fitness has launched its award-winning Major Series muddy obstacle races to Scotland, with entries now open for the inaugural event on the 7 June 2014 in the Stirlingshire countryside at Cardross Estate. The 5K and 10K courses consist of a mix of obstacles, such as the muddy Stench Trenches, freezing Ice Crawls and a giant slippery slide! The event is designed to challenge runners of all abilities keen to embrace mud, sweat, tears and teamwork.



Elite Sports Therapy and Medical Rehabilitation Thursday 12th June - 10am - 6pm
& Friday 13th June - 10am - 5pm Elite Sports Therapy & Medical Rehabilitation 2014 has been engineered to be the most interactive and comprehensive event for the European Elite Sports rehabilitation profession. Dozens of exhibitors, seminars and workshops allow you to access every aspect of elite sport rehab in one place for the first time. There will be sports rehabilitation practitioners from professional sports to elite level universities from across all of Europe.

London Triathlon The London Triathlon is the world’s largest triathlon with 13,000 participants signing up annually to take part over two days on the iconic route in the London Docklands. The 2014 London Triathlon will go on sale on the 4th October. To receive priority entry on the 2nd-3rd October participants can register their interest NOW via the website.

The Cycle Show Tickets for the 2014 edition of The Cycle Show, the UK’s number one cycling exhibition, have now been released. Following a record attendance in 2013, the annual event will be hosted yet again at the Birmingham NEC, and is set to be bigger than ever in 2014 with a new room of stands taking the show’s total floor space to 21,000m2. Accessible to over 35 million people in the UK within two hours, the NEC’s central location has been integral to The Cycle Show’s growth in recent years.

The SFN Expo The SFN Expo 2014 is Scotland’s first ever Sport, Fitness and Nutrition Exhibition! Join an expected crowd of 15,000 fitness enthusiasts on August 30th-31st in Glasgow’s SECC, for a weekend of seminars, competitions, demos and industry leading exhibitors! A huge line-up including Layne Norton, Jamie Alderton and Emma-Storey Gordon in the seminars and USN, Primal Kitchen and Les Mills in the exhibitors, you don’t want to miss out!  Tickets Website

Opening its doors from the 26th-28th September, The Cycle Show returns with a host of new stands and activity areas. 80% of the event’s floor space has already sold out, with a further 10% reserved by exhibitors – an unprecedented uptake this far ahead of the event.





A new international organisation, the International Council of Nordic Walking (ICNW), has been established to promote Nordic Walking.

and foremost globally promote all scientific research, education and co-operation projects connected to Nordic Walking, but also to advance the sport in Finland,” says the ICNW Chairman Mika Venojärvi.

Finnish sports and exercise medicine professionals founded the ICNW, a development, co-operation and expert organisation whose aim is to boost this versatile and effective, but often underappreciated, form of exercise. The charter of this association has been signed by pioneers of Nordic Walking, sports counsellors Leena Jääskeläinen and Tuomo Jantunen; exercise researchers Tiina Arrankoski and Tuomo Kettunen, who have operated for several years in many countries for the development and education work of Nordic Walking; professor emeritus, Ilkka Vuori, MD, PhD, who is an internationally highly accomplished researcher of health promotion research, medical specialist in clinical physiology and exercise medicine; and the newly-elected chairman of the association, Mika Venojärvi, PhD, from the University of Eastern Finland.


“The purpose of the association is to first



Venojärvi, a university lecturer in exercise medicine at the University of Eastern Finland, has conducted research on the health effects of Nordic Walking during recent years, and the results of a research group lead by him have been published in international scientific journals. The studies have indicated that a number of significant health benefits can be achieved through Nordic Walking in middle-aged men who are at a high risk for diabetes. Suomalainen sauvakävely (‘Finnish pole walking’) is a form of exercise developed in Finland, known around the world as Nordic Walking. According to Venojärvi, the sport has so far been an underappreciated form of exercise, whose value and potential

has not been fully acknowledged and understood and, therefore, has not been sufficiently utilised. “Research activities connected to Nordic Walking have been fragmented, even conflicting.” “However, Nordic Walking is undoubtedly an excellent form of exercise that professionals have developed to be even more versatile in recent years. We find that it truly deserves more attention, support and international collaboration.” As Nordic Walking is a form of exercise developed in Finland, it was only natural that a group of representatives of Finnish sports and exercise science professionals decided to establish this new type of organisation to boost Nordic Walking both in Finland and internationally, Venojärvi says. “The idea is to involve sports sector organisations, scientists, universities and other educational institutions in the association’s activities, but also to reach companies and individual Nordic Walkers from all over the world.”


Normally £250, with the

‘Early Bird’ discount, it brings the cost down to £190! We are offering all sorts of great incentives to give you an amazing deal.

Where Kettlebells meet M artial Arts

KETTFusion is a new, unique, dynamic, toning and conditioning program. It offers weight loss, strength,stamina, core fitness and cardio vascular fitness, and much, much more. But, it is also the way in TRY BEFORE YOU BU Y which it is presented, which makes it so much more effective, You are warm ly invited to joi n a complimentar exciting and fun to be involved with. y class, and

Places are already being snapped up!

see for yourse

Our next comprehensive KETTFusion 1 day Instructor Course has been scheduled for

SUNDAY 13TH JULY 2014 In Mellor, Near Stockport, Cheshire

WWW.KETTFUSION.COM 01663 747494 (24hrs) |


lf how well it works.

TRAINING FOR AN EVENT I have been approached by many friends and clients wanting me to prepare them for various events, each one having different goals, and each event slightly different to the other. I would always apply a practical approach to training someone for an event, in other words I would look at the movements required for that particular event and work on strengthening the muscles used in those movements and, if necessary increasing the range of movement in the joints being used in those movements through stretching and flexibility training. Endurance events such as the marathon and triathlons would of course need an element of stamina training, fartlek and interval training as well as constant pace training and some resistance training. Nutrition would also play a huge part in event preparation. Fuelling the longer runs would involve increased carb intake, particularly on the days leading up to race day. As carbs are relied on primarily for energy production they would need to be in large supply and therefore a ‘full tank’ is needed. Hydration is also paramount as water will be lost in vast amounts through respiration and perspiration, an hour or two prior to race time, a good amount of water should be taken in, and again at regular intervals throughout the race, and after the race. Sports drinks are ok as electrolytes will need to be replenished as well as water and glucose, isotonic ones may be best for this. Post-race recovery is also important, rest, cold bath, controlled movement to increase blood flow to muscles, tendons and joints and gentle massage will all assist a steady recovery after pushing yourself to near break point.

Andy Ibrahim PT, nutritionist and Self defense instructor has been involved health and wellbeing for over 15 years, based in Colchester, Essex. Website address: http:// Email address: Contact number: 07760387757



Tough Guy Nettle Warrior Event is a 17km race starting with cross country run before entering The Killing Fields so you need to be prepared. You will need to start training 10-12 weeks before the event. You will need to work on increasing your stamina, muscular strength and endurance training both in a gym and outside, including hill training. The event to take 2- 4 hours (or maybe more) so endurance is important. To increase your muscle endurance and to strengthen your core start with circuits using functional body weight exercises, such as TRX, Kettlebells and the Viper. In the

“TO BUILD ENDURANCE YOU WILL NEED TO COMPLETE TWO SESSIONS A WEEK” circuits, alternate between upper and lower body with exercises such as press ups to squats, triceps dips, lunges, chin ups. Combine these with interval training on the rower, treadmill and x-trainer. Alternate between upper and lower body exercise and interval training with 3 sets initially, increasing to 4 with 20 reps this will challenge your explosive power whilst still working on endurance 2 to 3 times a week. In order to build endurance you will need to complete 2 sessions a week either running outside include some hill training or using a x-trainer for up to an 1-1/2hours. The day before the event start to load up on good complex carbs. On event day have a good breakfast of porridge with handful of blueberries or nuts for slow releasing energy. Keep hydrated during the event and for energy arm yourself with gels as your energy will be pushed to the limit. Be prepared to push yourself physically and mentally. It’s a great challenge with amazing sense of achievement when finished.

Vicky Whymark Boutique Fitness 07912368199

01444 680 032

Discover How UK Personal Trainer Increased His PT Rates From £35 An Hour To £150 & How You Can Do The Same, Too! “I increased my rates from £35 an hour to £150 an hour. I have dropped my client base down to where I only accept five to ten clients at any one time, depending on how many sessions a week they need. You’ve got to have self-belief, confidence in yourself and your abilities as a coach and personal trainer, and just go for it using NPE’s systems.” – Jez Kiss-McLees, Elite-Strength, Hampshire, UK To discover how Jez raised his rates, & how you can do the same, go to to get your hands on a free report called:

Jez pictured middle, with Pavel Tsatsouline (left) and Tommy Bloom (right) of Strong First!

“How To Communicate The Value You Deliver, Charge What You’re Worth, And Increase The Profitability (And Sustainability) Of Your Business”

Jez Kiss-McLees lives in Portsmouth, Hampshire and in his own words, “it’s not the most affluent part of the UK” but he was able to increase his PT fee 328%.

In this FREE report you’ll discover:

Prior to increasing his rates, Jez was a Personal Trainer at LA Fitness... charging £35 per session, working split shifts, weekends and feeling burnt out.

• The differences between some fitness professionals who earn as much as £25 per hour and those that charge £250+ an hour

He Was Undervalued And Underpaid!

• How various pricing, packaging, and fulfillment models are being used around the world today in the health & fitness industry

He knew that if wanted to remain in the Fitness Industry, have a greater impact on the community, and get paid what he was worth, things had to change.

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

And that’s when NPE stepped in to provide systems, tools and coaching to help Jez break free from the grind and make more money. Go to

• The exact steps you can take to ethically charge (and DELIVER) more to the clients you serve

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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! R



© 2014 SERG Holdings, LLC. All Rights Reserved.

Giveaways This month one of our subscribers will win two items of



T-shirt + hoodie Vest + hoodie


< WORTH £65


We will choose one subscriber as a winner from our prize draw . Men will have the chance to win a hoodie and a T-shirt worth £65 and women can win a hoodie and a vest worth £60. Legacy have also generously offered to give the lucky winner a choice of colour, so go to to choose your colour and size!

How to enter If you’re not already a subscriber and you want to win the fantastic goodies, go to Like our Facebook page www.facebook. com/PtMagazine and sign up to our newsletter to be entered into the draw

Reebok CrossFit Lifter Plus The CrossFit Lifter Plus is a very lightweight shoe and is great for CrossFit. The heel is different on these as there is a carbon rubber heel-strike. There is good flexibility in the front of the shoe and the shoe feels comfortable. I think these are ideal for CrossFit, but for weightlifting I prefer the traditional wedge heel. RRP: £140.00 |

Adidas Powerlift 2 The Adidas Powerlift 2 weightlifting shoes are a really comfortable, good-fitting shoe. When doing squats in ordinary trainers, my joints often click, but with the adidas high-density wedge, I felt that my stability and form improved. I also thought the colours were eyecatching and appealing and the wide fit added to the comfort of the shoe. RRP: £90.00



Do-Win Gong-Lu II

Inov-8 Fastlift 315 weightlifting shoes The Inov-8 shoes are attractive in design and are a very comfortable shoe. I really felt that they improved my form, with the support on the outside edge adding to the over all support. I found that the wedge really helped me to get a low squat and press my weight into my heels. I also found that my form was improved. Over all, I loved these shoes.

I was eager to try out the Do-Win shoes, as they are a highly regarded brand so I was a little disappointed that they were not available in my size. I tried the next size up, which obviously made a difference to the over all feel. They were not as snug as some of the others (predictably) and the look of the shoe is not as appealing. However the wooden heel definitely offers a lot of stability and seems as though it would last a long time. They are also a good shoe for heavy weightlifting and they were comfortable despite being a loose fit. RRP: £68.00 |

RRP: £119.99 |



THE ULTIMATE, TIME-SAVING TOTAL BODY WORKOUT Health and Fitness innovators Speedflex, introduce a brand new concept to their timetable: Speedflex 30 - a results-driven workout that fits easily into your lifestyle. Speedflex 30 group training sessions have been designed to offer a full body HIIT workout in just 30 minutes. In just half an hour, some users can expect to burn up to 800 calories, making Speedflex 30 a highly efficient lunchtime workout. Catering for all ages and levels of abilities, Speedflex 30 offers individuals an effective alternative to a conventional gym and gives people an opportunity to experience a low impact, high intensity, cardiovascular and resistance circuit-based, group training session in only 30 minutes. In this short space of time, the structure of the session



and workout will keep users heart rates working at an optimum level, to ensure accelerated fat burn and enhanced results.

â&#x20AC;&#x153;SPEEDFLEX 30 GROUP TRAINING SESSIONS HAVE BEEN DESIGNED TO OFFER A FULL BODY HIIT WORKOUT IN JUST 30 MINUTES.â&#x20AC;? Each Speedflex circuit features the unique Speedflex machines, which automatically respond to and create resistance levels based on the force you put in. This enables users of all levels to work out together, at their own pace, without the risk of injury, whilst exercising multiple muscle groups simultaneously. Combining the concentrically focused exercise with traditional exercises, users will burn more

calories, with little to no post exercise muscle fatigue or soreness. Speedflex training offers a wide range of benefits including accelerated fat loss, improved muscle tone, strength and bone density and enhanced power and speed. When incorporated into a healthy lifestyle, regular sessions can also help to improve heart health, decrease blood pressure and lead to long term weight loss. Since its launch in Newcastle last year, Speedflex has acquired a wide range of followers from elite athletes and paralympian champions to everyday busy professionals, and will be expanding into Dubai in June 2014.

E D O C 0


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THOUSANDS RECOVERING FROM SURGERY TO BE HELPED BY NEW MOBILE APP Across the country thousands of patients are set to benefit from a new mobile app that gives them instant access to Care UK physiotherapy services as well as allowing them to manage their postoperative appointments and recovery more effectively. The Pocket Physio app was originally developed by UK Specialist Hospitals, which was taken over by Care UK in February 2013. Since its launch in 2012 the app has been downloaded by more than 70,000 people and it has received a 4.5 (out of five) star rating on iTunes and won the 2012 Laing & Buisson Health care award for Best use of technology in healthcare. Until now, it was only available in a few treatment centres and it was only suitable for patients undergoing hip and knee surgery. However following extensive research and updating additional procedures such as hand and foot surgeries have been included in the app, which is available to everyone and is free to download. Patients who have

undergone the featured procedures at Care UK’s 11 treatment centres nationwide will be actively encouraged to download and use the app as part of their recovery.

“ONE PROBLEM WITH REHABILITATION IS THAT PEOPLE FORGET TO DO THEIR EXERCISES ON A REGULAR BASIS” As well as videos of people demonstrating the exercise programmes, the app also features a calendar that reminds patients when to exercise and also keeps details of their appointments. One problem with rehabilitation is that people forget to do their exercises on a regular basis. To combat this, Pocket Physio allows patients to set an alarm to notify them when it is time to exercise so that they can start their programme as advised. It also enables people to keep track of their appointments. There are also post-operative tips for walking, showering, dressing and improving circulation, as well as contact details for the centres teams. Furthermore, the app can be used by hospital nurses and physiotherapists before

operations to demonstrate exercises to patients and help optimise their results. Geoff Benn, managing director of Care UK’s secondary care division, has welcomed the app as an effective way to help patients manage their treatment and recovery. He said: “We all know how easy it is to begin an exercise programme with the best of intentions, but it is easy to forget to do them, or to become concerned that you aren’t doing them correctly. This app will be like having one of our expert physiotherapists to hand, gently encouraging you on your path to recovery and an active life.” “The teams at our treatment centres have worked hard to ensure that each one is free of infections and our rates of unplanned returns to hospital post-operation are very low. By using mobile technology we can help to maximise the benefit of people’s surgery.”

Pocket Physio is available to download for free on Google Play for Android devices and on the Apple iTunes store. Download details can also be found at




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After trialling a number of well-advertised online systems, I concluded that they didn’t deliver exactly what I needed, so I decided to develop my own client management system – built by a personal trainer for personal trainers. The aim was to provide the direct tools needed to not only manage my clients but for other personal trainers to manage theirs as well so I built PT training Systems – a system for personal trainers to train their clients.

“I DECIDED TO DEVELOP MY OWN CLIENT MANAGEMENT SYSTEM – BUILT BY A PERSONAL TRAINER FOR PERSONAL TRAINERS” PT Training Systems has: • An easy to use booking system that synchronises to your diaries and your clients calendars too, • Exercise program design tool using a huge library of videos and images to create specific exercise routines for your clients, • Has the ability to brand yourself by uploading your own PT business logo, • Create your very own subdomain

PAPERLESS CLIENT MANAGEMENT SOLUTIONS DESIGNED FOR PTS Having spent thirteen years as a freelance personal trainer managing both my business and my clients whilst learning new skills has always been a challenge. Running a successful personal training business means constantly keeping on top of my client database, administration and pre and post session paperwork. It used to mean carrying endless files and a paper diary everywhere you went, whether it be a gym, a studio or a park and was always a chore. Being paper-based led to inevitable mistakes, the odd missed appointment, the wrong programme, a lot

of duplicated administration time and no back up. With the introduction of smart phones, tablets and ever increasing broadband connectivity brought new platforms and applications that can help improve client management for personal trainers. It has led to a reduction of paperwork to almost nil, and has the added security of providing automatic back-ups. However choosing the right client management system can also bring its own challenges too with numerous online applications that try and sell, advertise, provide too much complex functionality, or aim to target too many multiple markets. Many of these applications don’t provide the basic “no nonsense tools” needed for the day-to-day management of clients for a personal trainer.

• One of the most useful tools on our system is the ability to create client personal accounts, your client can log into their end of the system to view appointments, accept/reject session requests, see their program list that you the personal trainer have created for them to re-use in their own time, anywhere, and keep up to date with all aspects of their training and communications, that you the PT manage for them. • At PT Training Systems, we have listened to the needs of numerous personal trainers in the UK and around the world to establish what functions they would most need in a system. We are and will be constantly developing the system as technology advances and we receive more feedback from personal trainers using the software. PT Training Systems aims to be the leading client management software for personal trainers, designed to help them get organized, retain more clients and save time.



COMPETITION NUTRITION Nutritional status leading up to and during an event will play a significant role in performance on the day and it is certainly worth ensuring maximum opportunity to succeed by being optimally fuelled. Nutritional preparation for competition will depend upon the type of event, as well as the regularity of events/ matches/heats. The key to preparation is getting the basics in place and then fine-tuning this to personal preferences and performance. Don’t try new eating plans on competition days, or on the lead up to competitions; the time for experimentation is during training. ONE WEEK BEFORE COMPETITION The main objectives are to fill muscle and liver glycogen stores prior to competition, and to keep well hydrated. For sports that require weight classification, aim to be 1kg underweight one week prior to the event. Power/speed events – less than four minutes duration:
Sprinting, weight lifting, jumping, throwing etc For this type of endurance event, carbohydrate loading may be useful.  This involves increasing carbohydrate intake throughout the week leading up to the competition.  Start the week eating 5 – 7g / kg bodyweight / day and end the week eating 8 – 10g / kg / day. Training - The last hard training session should be one week before competition, and training should be tapered down, leaving one or two days rest before the event.    



WEEKLY COMPETITIONS Most team sports – football, netball, rugby etc. Cycling, tennis and most league based sports. Eat as per normal training requirements and two days before event, increase carbohydrate intake to 8 – 10g /kg two days before competition or game. Training - Resting for two to three days before the event is not practical, and will not leave adequate time for practice and training. Hard training and fitness sessions should be three to four days prior to the event, though skill based or technical training can be two days prior to the event.

“DON’T TRY NEW EATING PLANS ON COMPETITION DAYS, OR ON THE LEAD UP TO COMPETITIONS” ON COMPETITION DAY The aim is to top up liver glycogen stores, maintain stable blood sugar levels, keep hunger at bay, and keep well hydrated. The days eating plan will depend upon competition times, duration and intensity of the event. As a general rule, adopt the following strategy:  Start from competition time, and work backwards.  Plan to have the main pre-comp meal 2 – 4 hours prior to event, and experiment with what works best in training.  If the event is in the morning, then athletes should get up at least 3 hours before and have a good breakfast immediately.  If the event is late afternoon or evening, plan the timing of a pre-event meal, and aim to eat at 3 hour intervals before this in order to

programme meal times and snacks. Don’t try to make it up as you go along - risking arriving over or underfed for the event.  Where possible encourage a substantial breakfast. JUST BEFORE COMPETITION In an endurance event, take on board a low GI carbohydrate snack (1g / kg) 30 minutes before the start of the event. Drink a further 125 – 250 ml of fluid fifteen minutes prior to the event, and in the hours leading up to the start; keep a check on the colour of urine and ensure it remains pale. DURING COMPETITION For events under sixty minutes, it is not necessary to take on board carbs during the event. For longer events, fuelling will help to delay fatigue in the later stages of the event.  Aim for 30 – 60g of high GI carbohydrate per hour.  (Isotonic / hypertonic drinks). POST EVENT The aim is to replenish glycogen stores and lost fluid. Choose foods with moderate or high GI to ensure rapid refueling.  (1kg carbs / kg in two hours post event window)  Drink at least 0.5 litre of fluid and continue to drink at regular intervals to replace fluid losses.  Have a substantial post event meal two to three hours later.  This meal should be moderate or low GI foods based upon carbohydrates - pasta, rice, potato, bread, deep-pan pizza.  Avoid fatty or oily meals, as these will inhibit the rate at which glycogen stores are replenished. The inclusion of protein in the meal will assist refueling.

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


become a certified instructor

We are looking for the best PTs to start teaching self defence and join our instructor training programme... You could be running your own self defence courses and classes within 8 weeks... An amazing opportunity for fitness instructors to add a self defence string to their bow and start running their own courses, seminars and classes. With increasing healthy competition (no pun intended) in the health and fitness industry, diversifying and adding new and interesting classes has never been more important.

Combat Academy has launched the Certified Self Defence Instructor Training Programme. This programme is designed to turn PTs into self defence instructors within 8 weeks.

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

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

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

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

No previous martial arts experience required

the opportunity

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

detailed look at the latest personal security equipment and tactics.

Victim / Prey Behaviour - An in-depth study of the victim mentality, behaviour and body language to understand how to avoid being targeted. Fear and Anxiety Control - The ability to control fear and anxiety in any crisis situation is essential and can be learned. We

use advanced NLP techniques and verbal reasoning skills.

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

Body Language and Threat Assessment - Being able to read the

to use your voice. REMEMBER it’s what you say and how you say it that can make all the difference. Our exciting military branding is a big draw and the public love donning the combats and getting involved in the military style boot-camps.

for further info - contact: Antony Baker

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

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The fitness industry is a competitive market. It requires hard work, initiative and strength of character (and we’re not just talking about your fitness programmes!) Assuming you are already a qualified Personal Trainer (if not, we can certainly help you with that!) what can you do to ensure your business is bringing in the clients? Many Personal Trainers gain new business through word of mouth. It’s a great way to develop a strong customer base and it shows you’re doing a fantastic job. However, aside from asking clients to recommend you, how can you be proactive in making new business opportunities? GET SOCIAL When using social media channels to promote your business, include a brief description of your services and don’t forget contact details. Social media for business marketing is very different to the way you use social media in your personal life. Keep the two separate!  Your next potential client doesn’t want to know what you had for breakfast, just how you will benefit them! Set up free business


pages on Facebook, Linked In, Google + and Twitter. Encourage your clients to share your content and to post themselves when they’ve enjoyed a great work out or reached a training goal. NETWORKING GROUPS Networking is a popular business development tool for many businesses. There are plenty of networking

“EVERY SATISFIED CLIENT IS A TESTIMONIAL WAITING TO BE WRITTEN.” groups out there to choose from, from formal events, to industry-specific or adhoc groups.   Put together a short introductory statement, most groups give you 60 seconds to provide an ‘in a nutshell’ speech about your business.  Include your business name, what you do, why people should book you or refer to you, and what kind of business you are looking for. SEEK TESTIMONIALS Every satisfied client is a testimonial waiting to be written. Get into the habit of asking clients for (positive!) testimonials that you can use for marketing yourself further. You could ask them verbally or build it into the

sign-off or catch-up process. A great time to ask for a testimonial is when the client has reached an important goal. Harness the high they’ll be on! Always remember to ask them for permission to use their quote, name and picture (if relevant) in your marketing and promotional literature. They won’t thank you for publishing a picture of them keeled over on a yoga mat! CLIENT REFERRALS Your satisfied clients – and their friends and family – are your most powerful sales force. Ask them to champion you wherever they go, give them some of your business cards. Ask them to follow you on Twitter. You could consider incentivising the referral process by giving clients free sessions, a sports massage or some branded kit whenever they pass a referral which leads to a new paying customer. So, you have to make the time to market your business, it doesn’t always reap instant rewards but getting yourself out there and maintaining your profile will put your name in the frame when a potential new client is ready to make that next step.

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CHANGING THEIR CLIENTS’ SEDENTARY LIFESTYLES According to the YouGov survey conducted in May 2014, commissioned by The Ramblers, 34% of people would not consider walking for more than 20 minutes at a time and only 40% of adults are walking more than the recommended 150 minutes per week. This survey adds yet more statistics to the mound of evidence about the nation’s ever decreasing levels of activity. It is what we eat and do most of the time, not some of the time, which shapes our fitness and our health. There is a common misconception among clients that a whole day of sitting at a computer and an evening in front of the television can be countered by an hour’s gym session.  One or two PT sessions per week cannot undo the damage of a day-to-day sedentary lifestyle.  It is therefore incumbent on PTs to provide guidance and support to their clients and inform them as to how their behaviour outside of the sessions are



even more important than the intensity and the performance at the training sessions themselves. Bestowing advice and educating clients about exercise techniques and nutrition, particularly before and after a training session, is expected but PTs also have a vital role in educating their clients

“A TRAINER MUST BE RESPECTED AS A SOURCE OF UP TO DATE KNOWLEDGE ON HEALTHY, ACTIVE LIFESTYLES” about the dangers of their overall lifestyles and how to overcome any shortcomings. Indeed, the most important asset a trainer has is knowledge about what constitutes a healthy lifestyle and what behaviours can bring about this end in a client. It is therefore imperative that trainers also include the education of their clients as part of their training sessions. Whilst a 30-60 minute training session can improve someone’s fitness what must be thought of is the 23hours before and after a session. A trainer must be respected as a source of up to date knowledge on healthy, active

lifestyles, which must be communicated effectively so that they can continue to have a positive impact on their client throughout the week. The danger of a sedentary lifestyle is something that is hitting the headlines with increased frequency; it is a modern affliction and the full effects of the danger it poses to health are only just being documented. For example, it was announced in May 2014 that primary school pupils in Bradford are being asked to stand instead of sit in class in an attempt to tackle obesity, the Stand Out in Class study is designed to prevent them being sedentary for long periods, which can also have an effect on alertness levels. With new studies, trials and advice on how to counter sedentary lifestyles being constantly released, it is incumbent on PTs to make sure that they are up to date with the latest advice and education through CPD. Trainers have the capacity to change lives for the better through teaching the importance of living a healthy life – be it exercise, nutrition or mental strength.

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TORAH TRIES IT When I saw the poster for Combat Academy, I was really intrigued by some of the things they focus on, especially looking at how you can avoid victim/prey behaviour, so I was eager to get involved in an introductory self-defence session. We arranged to meet the team at our local park. On the day, as we were walking over to the group dressed all in combat gear, I have to admit I was a little nervous so I was quite relieved that we started doing some training in small groups with one instructor, instead of performing in front of the whole group to begin with. We started off by coming forward one by one and hitting the “attacker’s” sparring pads. Our instructor, Sam (playing the role of the attacker) would then start lightly hitting us over the head with the pads. We were taught to protect ourselves from the blows by forming a claw shape with our hands held around our skulls. We would then run away, still facing the attacker, as she pursued us.

was really good to realise how powerful you can be against somebody physically stronger than you. As I looked around at the other groups, it was clear to see the benefits that the more experienced people had gained from having so much practice, and it was good to see how much potential there is in this activity to improve and learn so much more.

“IT WAS GREAT TO SEE WHAT PEOPLE WERE CAPABLE OF WHEN BEING CHEERED ON BY THE TEAM” We were able to watch the more advanced members take turns to stroll past a park bench, when they would be accosted by attackers and forced to defend themselves. This was a lot of fun to watch, especially as passers-by were caught unawares by the scene. Then came “The Running of the Gauntlet”, which entailed the participant putting on a belt with a chain attached to it and being held back as they tried to move

through a crowd of attackers pounding them over the head with sparring pads. This of course, is to help build strength and to help you to protect yourself from head trauma in a real-life situation. After the participant had reached the end of the track they would then pick up a huge barrel and do laps with it. The whole atmosphere was really inclusive ad it was great to see what people were capable of when being cheered on by the team. I left the session feeling like this was an excellent way to spend a weekend day. I think it’s suitable for anyone who wants to learn how to defend themselves, or even if you want a group exercise class that will keep you motivated and can offer you the opportunity to progress and reach new levels of achievement. The Combat Academy offers a range of courses, including just £25 for a half day Introductory Women’s Self Defense Course. This is definitely a class I would do again and I feel I could stick at it. Check out for more information.

We were then taught some moves that would allow us to restrain an attacker, and we paired up so that we could take it in turns to be the victim. I think it really brought the feisty streak out in some of the women, including myself, and it



h t i w s e t u n i m 0 1 Y B Z A L G PAULOwner + Managing Director of GymSymphonies ym G

Paul Glazby, former international DJ turned PT, gym owner and managing director of GymSymphonies ( HOW DID YOU GO FROM INTERNATIONAL DJ TO CAREER IN THE FITNESS INDUSTRY? The DJ lifestyle can be an unhealthy one, but at age 26 I had a complete lifestyle reversal, changing my diet and exercise habits almost overnight. Within 4 months I went from 16 to 12 stone! After that I enrolled on a PT course and then spent the next seven years working in both professions, personal training during the week and then off to DJ gigs at a weekend. There was only one thing on my DJ Bucket List that I hadn’t ticked off, and that was to complete a 10 hour set. So, at the end of February 2012 I did my farewell gig and became the first Hard House DJ to ever to complete a set this long. This left me free to pursue my new passion, which was building my group personal training brand, Prime Mover, which I’d established while working both jobs. I went from being a PT in a commercial gym, to a PT hiring a studio, to opening my own PT studio where I now have a team of 11 trainers.



NOW YOU’VE MANAGED TO COMBINE BOTH CAREERS WITH YOUR LATEST VENTURE GYMSYMPHONIES, WHAT’S IT ALL ABOUT? Put simply, GymSymphonies is a music range for a variety of fitness classes including Circuits, BootCamps, Group Cycling and HIIT training. Every track is created by a team of DJs, artists and fitness instructors to make it completely licence fee, saving PTs and fitness facilities from expensive PPL and PRS charges. Automation is available on many of the products – including countdown vocals and carefully crafted high intensity sections and recovery periods – allowing PT and instructors to focus on the people in their session without the distraction of managing a timer. WHAT’S THE MOST VALUABLE LESSON YOU’VE LEARNED? Don’t stop learning. Anyone who thinks they know it all will have a short, unfulfilling career. Also, you can’t do everything yourself, it’s ok to ask for help (or outsource). WHERE DID THE IDEA FOR GYMSYMPHONIES COME FROM? When we opened our first Prime Mover site we got landed with a bill of over

£3,000 from PRS which we had never accounted for. Around this time I was looking at creating products that would make our circuit classes run more smoothly, and then the penny dropped that we could make these products licence free by creating the music ourselves. This had the potential to offer massive savings for not just Prime Mover, but the industry as a whole. HOW IMPORTANT IS MUSIC WHEN IT COMES TO WORKING OUT? It’s very important, but I do think some people get the emphasis wrong, it’s not the ability to sing along that’s important – you can do that to the radio in your car – it’s more about the energy the music provides, that is the key to a good workout. WE HEAR GYMSYMPHONIES HAS SOME WELL-KNOWN FITNESS INDUSTRY FANS, CAN YOU NAME ANY NAMES? Of course! Rachel Holmes, Paul Mort, Katie Bulmer Cooke are just a few users of GymSymphonies music. You can also hear our tracks on and in classes at a selection of major operators including Places for People (formally DC Leisure) and David Lloyd.




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PT Magazine June 14 - The PT In Your Pocket  

Welcome to our “cruel summer” issue of PT Magazine. This month we’ve been tracking down the pros to bring you all the inside info on strengt...

PT Magazine June 14 - The PT In Your Pocket  

Welcome to our “cruel summer” issue of PT Magazine. This month we’ve been tracking down the pros to bring you all the inside info on strengt...