PT Today January 2020

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us ess rio n Se t Fit ou ab

Written by Personal Trainers, for you! – new & Improved

firedance 2020 tour KAREN HAUER GORKA MARQUEZ

Jan 2020 magazine £3.99

supercharge your snacking

2020 travel trends

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Pages 48 - 49 find us on social

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WELCOME

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Hi and welcome to the January Issue of PT Today!

So here we are at the start of 2020 and what is looking to be the most fantastic year ahead for us here at PT Today and all of you lovely readers.

This issue, we are getting up close and personal with professional dancers from Strictly Come Dancing; Gorka Marquez and Karen Hauer on Pages 24-27. Where you can find all about their new live show, training regimes and how they stay at the top of their game within the world of dance.

focus on 16-17

We welcome back experts Matt Ford and Ben Coomber, as well as some exciting new expert columns.

You will also find some amazing new recipes, advice from international personal trainers, and much more.

We look at the exciting year ahead, fitness trends and new training for the next decade and all in between. PT Today remains as ever before, the number one go-to magazine for personal trainers, fitness professionals or fitness consumers wanting to take that next step closer towards their fitness goals in life.

With all the highs and lows of 2019, there can only ever be one way to go... and that’s up. So raise a glass, take a seat, and here’s to you and all you will achieve within the next 12 months.

From all of us here at PT Today HQ, thanks for reading and enjoy this January issue.

features 24-41

To your health and happiness,

Myles Davies editorial director

fitness focus 42-43

Show Partners

Magazine Partners

nutrition 44-53

business 54-66

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THE

CONTENTS EXPERTS 07 malminder gill

How fitness can improve your wellbeing for the new year.

08 ben coomber

Tired of confusing nutritional information?

11 matt ford

On the

COVER 24-27 firedance karen hauer and gorka marquez

Don’t force your fitness in 2020!

33 beat the new year blues

January is a gloomy time for most people, so it’s no surprise that Aware has chosen this month to kick off Depression Awareness Week.

34-35 sparta seniors

New to experienced exercisers 55+ , Seniors 65+ , post rehab, Alzheimer’s ,vestibular disorders, health seekers, mature exercisers

13 katie bulmer-cooke How the PT industry has changed in a decade.

36-37 train like a elite athlete

14 karen thomas What is the best way to tone?

We’re all searching for that magic ingredient, nugget of expert advice, or killer training method to elevate our performance to the next level.

38 top tips to successfully launch a fitness business

As a health-conscious, fit-focused individual, you’ve probably dreamed of starting a fitness business at some point, so you can make money from your passion.

FOCUS ON 16-17 america’s best kept secret troy barebell & fitness

Troy’s Heritage. Founded in 1987, and inspired by the athletic ancient Greek gods.

19 london’s new fitness expo Gym live at Olympia, London. Fuelled by Body Power.

20-22 kaia health app

Medically approved back pain app and the world’s first virtual personal trainer.

23 suffolk punch boxing

Reviewed by PT Today’s Rebecca Gilchrist at Suffolk Punch Boxing Club.

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FEATURES 30-31 new kit new you

2020 marks the start of a new year, a new decade, and a new you! For our ‘New Kit New You’ series, we have tried and tested new training kit just for you.

32 supercharge your snacking

The start of 2020 is a great time to get into good new habits. We’re often told to avoid snacking, however eating well early in the day will stabilise blood sugar levels and give you bags of energy for exercising.

39 skiing skincare

Waking up in the mountains can be a breath of fresh air, however for unprepared travellers, a cool, alpine breeze rolling off the slopes can lead to more than just the headaches of altitude sickness.

40 9 essential pieces of gym equipment To make sure you keep everyone happy integrate these nine essential things for your gym or studio.

41 new year fitness trends Steven Virtue, Fitness Content and Programming Manager at Total Fitness, shares his predictions for the fitness trends we’re expecting to see in 2020.

NUTRITION

BUSINESS

54 reveal your diet, exercise and lifestyle preferences according to your dna

63 les mills core training

At PT Today, we tested Vitl’s DNA Nutrition Test ourselves to see just how much we can find out about our health.

56 vegan fruity chocolate smoothie bowl

Smoothie bowls are one of the best ways to transform your breakfast into

New research published in The Journal of Sports Medicine and Physical Fitness shows threedimensional core exercises.

64-65 new year new me

A lot of new gym members starting in January end their journey before it even begins,

66 retention strategies for personal trainers

a delicious and nutritious work of art.

Retention is probably the most loved, feared and debated topic in the fitness industry.

57 coffee cacao breakfast protein smoothie

69 3 ways to keep your clients on track As you well know (and wish your clients knew better), time spent working out with you is only the first sweaty step on the street towards building a stronger body.

43 the freemotion coach bike The connected fitness revolution steps up a gear with the launch of the Freemotion CoachBike™

44-45 2020 gym checklist

One of the biggest January cliches is that gaining and attracting new clients is the most important thing you can do this season.

58-59 have a healthier 2020 Jason Bull is the Founder and Managing Director of Bite UK Snacks Ltd, dedicated to the development and sale of healthy, free-from snacks

46-47 2020’s hottest hotels

60 maple roasted brussles sprout salad

48-49 2020 travel trends

61 spiced butternut squash soup

Hotels opening in 2020, from Barcelona to Bangkok!

In 2020, travel is going to be about more than Insta-bragging. Purpose and intention permeate everything - consumption for its own sake just isn’t cool anymore

50-53 katie bulmer cook shop

Whether you’re looking for a fitness plan, a healthy recipe or a business pep talk with a difference, my shop has something to suit you and this time... it will work!

62 healthy vegan coconut snowballs

71 new year new job

Everything you need to know to make the right career move from Entrepreneur and BBC Apprentice.

72-73 the rise of digital

You own a smartphone right? How about a computer or laptop? What about a tablet?

Maybe a home-based smart product such as an Alexa, Home Pod?

74 10 minutes with katie bulmer-cooke

PT Today caught up with Katie Bulmer-Cooke to give an insight on her experience as a PT and ‘Powah’.

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experts

Matt Ford

THE

EXPERTS

Matt Ford, creator and CEO of Archon, has been successful in the fitness industry for over 20 years. Archon, is a fitness testing software for FitPros; which is the height of modern personal training technology to keep track of client progress.

Read more from Matt on Page 11.

katie bulmer-cooke

Ben Coomber Ben Coomber is a nutritionist, coach, educator, and author with a UK #1 rated podcast. He has more than 12 years of success in the fitness industry under his belt, and he has coached 1000’s of people.

Ben aims to inspire, teach and empower others that want to tread the same path as him.

Katie Bulmer-Cooke is a hardworking northern lass, helping real women get the results they want, through personal fitness training, group personal training, fitness classes and online fitness programmes. She has helped thousands of people all over the world get in shape, improve their health and create healthy habits that last.

Read more about Katie on Page 13

Read more from Ben on Page 8

malminder gill

karen thomas Karen graduated in a Business Degree but spent 13 years in the Education industry as a Primary School Teacher before qualifying as a PT and Nutrition Advisor. Between 2012 and 2015, Karen was part of the England Touch Rugby Mixed Squad.

Within the past years, she has coached herself as a natural athlete, to three British Finals.

Read More on Karen on Page 14

Read more on Malminder on Page 7.

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While every effort has been made to ensure the accuracy of the information contained in Personal Trainer Today Magazine, no legs responsibility will be accepted by the publishers for incidents arising from use of information published. All rights including moral rights reserved.

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Malminder Gill is an award-winning Hypnotherapist, accomplished Author and Speaker, helping clients re-invent themselves. From finding love and getting through a break-up to overcoming anxiety, losing weight and changing thought patterns, Gill has a 100% success rate in more than solving problems – she offers radical change from within. Boasting an impressive clientele that includes royalty, celebrities and CEO’S, Malminder has been changing lives for more than a decade.

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HOW FITNESS CAN IMPROVE YOUR WELLBEING FOR THE NEW YEAR

With 2020 upon us, learn to love exercise in a fresh way that will keep you motivated, improve your mood and boost your energy. Here are some tips from London’s leading life coach and hypnotherapist, Malminder Gill.

Forget past experiences Firstly this new year, forget about past experiences, previous peer pressure and pain tolerance. Find a way for you to personally fall in love with exercise that’s going to boost your well-being.

Set learning goals, not performance goals

Instead of focusing on unattainable performance goals such as working out for a specific number of days, shift your focus to learning something that will keep you motivated – perhaps yoga or wall climbing. When the goal is on learning something, we are drawn to it because we are naturally curious and so it keeps us engaged.

Post-fitness feels Using the distant goal of getting your perfect bikini body makes it difficult to maintain long-term consistency.

Instead, think about your how great you will feel emotionally immediately after your work out session.

Think of the bigger picture

Rather than making vague promises to yourself of losing weight, think of the bigger picture. Focus on how exercise not only affects your mental state in the here and now, but how it’s going to improve your overall wellbeing in 2020; this can help motivate you to work out.

Choose the right type of exercise for you This can play a big part in influencing you to actually do the work out. If an exercise combines skill acquisition as well as body movement, the brain becomes engaged and there is more motivation to learn the necessary skills for these activities.

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TIRED OF CONFUSING NUTRITIONAL INFORMATION – ben coomber This year, like every other year, will be one filled with interesting nutrition debate.

While the discussion trends have historically tended to vary a lot there are a couple that have always been there in the foreground, with the most obvious example being that of aspartame sweetened beverages.

Objectively there is no evidence to suggest that aspartame in normal consumption levels is harmful to humans, so why does the idea that it does still persist?

If the above is claimed regarding aspartame and cancer, to explain why that isn’t the case is an absolute tonne to unpack, and many won’t read for that long.

Moreover; There is a lack of validity in epidemiological and animal trials.

We must consider the healthy user bias and whom consumes such drinks.

The breaking down of aspartame into phenylalanine, aspartic acid

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and methanol.

The ‘nocebo’ effect.

Making a claim about something people are already suspicious about because so many other people have made similar claims, is really easy. The group you’re talking to are ready to believe you, and your claim takes no time to communicate while a convincing counterpoint requires a tonne of avenues to be explored.

This is why I value critical thinking and scientific literacy. It is fundamental to us being worldclass practitioners. In 2020 you need to be that critical thinker. I challenge you to not buy into the claims, the hearsay & the status quo. But to tread carefully around any nutrition claim.

The burden of proof lies with a person making a positive claim.

For example, if a person says that X does Y, they have to prove this by using high-quality, relevant data. For example, high-quality human data does not connect aspartame consumption to cancer. That doesn’t mean it doesn’t cause cancer. However, we don’t know that it does and so

claiming as such is overstepping the research, meaning you don’t have to believe this claim.

Keeping that in mind will allow you to solve most critical thinking questions in nutrition, though of course not all of them. If you see a claim that is against the body of research, you are within your right to ask for proof. However, if the claimant asks for proof, simply say that the person going against the research has to prove why, not for the person sitting with the body of research to prove why the existing research is correct.

Want the best resources to assess research data on health and nutrition? Use Examine for supplements and nutrition links to disease. Google Scholar when looking to find research studies on topics. Also visit www.btn. academy to get a free evidence based nutrition short course.

Let’s make 2020 the year for critical thinking! www.bencoomber.com

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DONT FORCE YOUR FITNESS IN 2020 – MATT FORD With so much information now readily available about how short-term fixes aren’t the best solution for your diet, and quick fixes such as magic teas, or restricting calories to super low levels don’t work. We are forever being advised to take on an approach that is sustainable to create, or form new habits that could be with us for life and not just for periods of our lives.

It does make me wonder though why we still do the exact same thing when it comes to our fitness, especially at this time of the year.

We get the urge to jump back into the gym, or buy into the latest trend by sitting on a bike in front of a screen, smashing out a workout into every spare minute of the day we can find. This kind of dedication and determination is admirable until we spend the next 3-weeks of the month complaining about an injury we have picked up, or the severe muscle soreness we experience every time we get up off the sofa or walk down the stairs. It’s then that we realise that this kind of intensity isn’t sustainable. It is akin to the crash dieting that seemed like such a good idea at the time until a few days later when I’m moody, irritable, hungry, lacking in energy, and tired all the time.

So why all of a sudden are we ok to accept that playing the long game with our nutrition is ok, but not

with our fitness? I have to laugh when I hear people ask about gym memberships and say things like, “I don’t want to be tied in for 12 months”, or “do you do 3-month memberships”. If you believe that you are going to go to the gym for 3-months, what are you going to do in the 4th? Or what about, “I’m buying into the 12-week challenge, I’m going to transform my body in the next 12 weeks”, what happens in week 13, 14, 15?

Stop making the grand gesture that is often empty and realise that ‘Consistency Trumps Short Term Intensity’ in pretty much everything you do. You need to start to realise that it doesn’t matter what you do, it’s going to be more about how long you do it for. Think about the people in the gym who have the physique that you are aspiring to, and then ask them how long they have been working out for - I’ll bet you the answer isn’t 12 weeks. On the odd occasion that they have been ‘cutting up’ for 12 weeks, they usually like to tell you that they have been training for years though to get like they do.

It’s the same with anything in the gym, the person who’s slaying the rest of the spinning class just so happens to be there every time you are.

Overall, look at the long game. Look at a way to keep you focused over a long-period of time in order to give yourself the time to create a

habit out of the gym, without the pressure and stress of diving into a high intensity short fix routine.

And if you can’t go for some reason or you miss a class, so what? The world isn’t suddenly going to end and you’re not going to lose all your gains either.

Create an environment that is always changing, even die-hard athletes fall out of love with the ‘game’ due to the repetitive nature of doing the same thing over and over. I guarantee that the threshold for an everyday athlete is a lot less than what theirs is. So, sitting on your bike in front of the TV screen may be great for 3 months, 6 months - but what is that experience going to be like in 12, 18 months? Are you still going to be ready to strap yourself into the pedals? Some will, but a lot won’t.

Molly Galbraith put it perfectly, “It doesn’t matter if you don’t get to the gym today, it really doesn’t even matter if you get there tomorrow.

What matters is that you’re still in the gym 20 years from now”.

2020 should be about finding your fitness and not putting stress on yourself to overly commit.

Consistency will come, just don’t force it. www.archon-app.com

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Excel with on demand fitness education With over 200 courses available covering a variety of topics from Personal Development and Business Growth to Anatomy and Programming, health clubs and trainers can develop their skills to provide members and clients with the best possible exercise experience whilst also enjoying the following benefits; • • • • •

Upskill staff anytime, anywhere Accelerate learning with 10 minute interactive modules Standardise skills to enable competency across the business Develop soft skills to improve customer engagement Keep up-to-date with industry trends and insights

All relevant modules are aligned with current Level 2 and 3 qualification standards.

For more information and a full list of pathways visit edt.education

experts

HOW THE PT INDUSTRY HAS CHANGED IN A DECADE – KATIE BULMER-COOKE Multi-Skilled In order to be a successful PT, it is no longer enough to simply be just a great trainer. You also have to be clued up on social media, web design, sales, accounts and business planning all rolled into one.

The fitness industry is almost an entirely different space by comparison to when I first donned my head mic and taught a few grapevines and star jumps to a room full of Lycra-clad ladies back in 2002.

This doesn’t mean that anyone should be discouraged from jumping in with both feet as there is also more opportunity than ever before. Back when I started, you either worked on the gym floor as an instructor or PT, or you went down the group fitness route and taught classes. Once you had made your choice, you then worked for 40+ hours per week, had a cap on your weekly earnings due to hours in the day and that was it, before eventually getting knackered and perhaps looking at lecturing or management options.

Thanks to social media and the internet there are so many opportunities, from online coaching and digital products to creating/ launching your own merchandise range and small group training models. To be successful in today’s fitness industry, I believe you need to be 3 things; a specialist, diverse and multi-skilled.

Specialist In order to stand out in this crazy industry, it’s important to have a specialism and a key area of knowledge that will help position yourself as an expert. Gone are the days of having a PT profile that lists all of your many qualifications and courses you’ve attended. Instead focus on those that are most relevant to the niche you want to specialise in.

After around a year or so of being a PT, I took the decision to specialise in training women and most specifically pre and post natal women.This is exactly how I’d encourage others to find their niche - choose a niche you resonate with.

Diverse Within your chosen niche, it is important to be diverse, and think about the range of products and services you can offer. Using pre and post natal clients as an example again, I offered 1-1 PT sessions, small group training, group fitness classes, online workouts and I even sold the same foam rollers and resistance bands that I used in sessions, so that clients could replicate the workouts, and follow their plans at home. This allowed me to work with clients who had varying budgets.

This won’t happen overnight but it certainly is achievable. You just have to put some time, effort and energy into educating yourself in some areas that may initially feel outside of your comfort zone.

The fitness industry may be growing at a rapid rate, but there has never been more opportunity within it.

Though, it may be a while since I last wore my head mic and taught a group fitness class, I’m still using my fitness skills and knowledge everyday as I work on building online fitness brands and businesses and creating content for celebrities, sports personalities and social influencers.

It just goes to show that the skills we gain as fitness professionals are so valuable and have the power to take us on exciting career journeys.

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WHAT IS THE BEST WAY TO TONE – KAREN THOMAS I think the most important thing to take on board before starting any fitness routine is to understand that muscles don’t ‘tone’. This is really just a phrase that has taken the role of describing an athletic, or healthy look, in females that is more feminine than being too masculine or muscular. Muscle tissue develops from increase and growth of muscle cells. Combine this with a low enough body fat percentage, and you will begin to see the definition that you associate with the ‘toned’ look.

While cardio is a great way to increase TDEE (Total Daily Energy Expenditure) and overall cardiovascular health, Fat Free Mass (FFM) or lean body mass is a key determinant of resting metabolic rate (RMR). Resting metabolic rate is the number of calories burned while your body is at rest. So to burn more calories overall, we should aim to increase our lean skeletal muscle mass.

It’s completely understandable that women do not want to become too muscular.

However, we need to understand that to create that longed for body composition, we need to optimize muscle hypertrophy. This is why hours of cardio and no resistance training is probably not going to get you the aesthetic results you wish for.

Don’t get me wrong, females develop at varying rates, and you will find that some ladies do (naturally!) build muscular physiques more quickly than others.

But even with the ‘genetically gifted’ counterparts, I can assure you they have to work incredibly hard in and outside of the gym. Women really shouldn’t fear lifting heavy weights, because aside from the look that they are trying to achieve, there are so many other benefits to enjoy!

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The traditional 10-12 rep range for bodybuilding is really a misconception. This is great for women, and for those wanting a more varied approach to resistance training. Higher rep training and short rest periods will elevate your heart rate, and help you burn calories and fat. Mixing up your approach can be a great way to ensure adherence and enjoyment of a training program.

your training is going really well, you can increase your reps, sets and/or your weight from your previous session.

Continually place a demand on your muscles; be mindful about your training; and don’t be afraid to get stuck into what you enjoy. @karenthomaspt www.thebakersbody.com

When coaching my female clients, I combine the principles/examples above with an understanding of our menstrual cycle; but I will also take them through a variety of rep ranges. All rep ranges, whether it be traditional strength, hypertrophy or endurance, all have positive impacts and benefits carried over to training at another rep range.

Anabolic hormones (such as testosterone & growth hormones) critical to tissue growth, tend to be elevated after recruiting a larger muscle mass. If you aren’t a fan of performing these big lifts, because you suffer an injury, you lack confidence or you just don’t enjoy doing them, then there are plenty of variations of these lifts; which offer virtually the same benefits.

Whatever rep range you use, think about RPE (Rate of Perceived Effort), RIR (Reps in Reserve), and progressive overload. I find RPE and/or RIR a great way to ensure volume and intensity, as it accounts for emotional and psychological factors that may otherwise impair a training session. If you’re having a ‘bad’ day, working towards a perceived rate of effort, or making sure you only have 1-2 lifts left in the tank, means you are pushing yourself in what otherwise might have been a complete write-off! If

PR OTEST.EU

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fitness focus

AMERICAS BEST KEPT SECRET TROY BARBELL AND FITNESS very heart of the US fitness industry, investing heavily in product development and supplying functional strength and free weight equipment that gym and home exercisers love to work out with.

The brand is renowned for its reliability and durability, ensuring that the end customer experience is top of mind, every single day, in everything they do. Customer service is also key to Troy’s success and at every step of the way, from order placement through to delivery and installation, customers are kept informed of progress. In many cases they even enjoy shorter lead times than were originally anticipated due to excellent warehousing and logistics.

Building relationships in this way is key to a loyal customer base such as Troy’s. Their team has gained the trust of many by being easy to work with, dependable and offering great value.

Troy’s Heritage. Founded in 1987, and inspired by the athletic ancient Greek gods, Troy Barbell and Fitness has steadily grown to become one of the premier free weight and accessory manufacturers in the United States today. Focusing on providing industryleading, high quality product and service, Troy offers a variety of product lines in order to meet the needs of different markets.

Used by worldwide gym chains such as Anytime Fitness, professional US sports teams and sports specific organisations like UFC as well as Universities and Colleges all over America, Troy has over 33 years experience in delivering functional training at all levels.

Based in Texas, the family run business boasts three different product lines which cater for commercial, retail and home environments. With a reputation for industry-leading material quality, design and durability, the three Troy product

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lines set high standards with a depth and breadth of variety to meet the needs of customers across the following areas; Troy Barbell is committed to providing commercial facilities with a variety of premium and customisable free weight solutions of the highest quality and durability to satisfy the most demanding clients.

VTX delivers unmatched vertical market quality and value, making it the USA’s leading specialty fitness brand and number one choice of personal trainers, hotel, apartment, and corporate wellness centres.

The USA line provides best-in-class free weights and accessories for the fitness enthusiast seeking to bring the product quality typically found in the gym, into their homes.

Best Loved. For over three decades Troy Barbell & Fitness has been at the

Another huge benefit of working with Troy is the expert customisation service they offer on selected products. This approach

fitness focus allows facilities to extend their own brands into the product and exercise experience, allowing them not only to differentiate but also to create stronger bonds with their clients and members.

From an upscale apartment complex that wants to reinforce their corporate message, to a premier health club looking to achieve a dramatic visual presence, Troy’s customised free weights make an outstanding impression, enabling customers to take great pride in their product and facilities.

Growth Plans. Troy is committed to investing in new product innovation, research and development in order to continue to evolve and grow opportunities for their customers, partners and the wider industry. With current distribution centres at HQ in Houston, Texas, and warehouses in New Jersey and California, Troy Barbell and Fitness pride themselves on being uniquely positioned as the one-stop free weight and accessory provider of choice.

Set to reveal a range of exciting new products at the IHRSA event in March, Troy will also be making its debut appearance at the industry’s largest trade show, FIBO, for the first time this year, with the objective of growing the business through new distributors in Europe.

Supporting Troy’s plans for worldwide growth is the newly appointed Robert Quast, VP of Sales and Marketing, who brings with him nearly 30 years’ experience in the fitness industry across internationallyrenowned brands. Quast has some serious fitness industry credentials along with expertise in creating added value and customer solutions.

Robert says, “I’m excited for the new challenge presented at Troy. They’re a business with great heritage and respected products. There’s a huge opportunity to connect with customers and partners in a new way and tell their story. I’m looking forward to meeting the extended Troy ‘family’ and to growing new partners and connections overseas.”

Mr. Louis Lien, President and Owner of Troy, comments, “Investing in the future of Troy Barbell and Fitness is paramount and Robert’s approach to business is a perfect fit for us.

A big opportunity exists for Troy to widen its reach through new sales and marketing channels and with new marketing and digital strategies in place, we are well placed to do this and achieve great results in 2020 and beyond”.

PT’s, gym owners, operators, and distributors can look forward to accessing this world class functional training equipment and differentiating their offering to clients and members by providing the Troy quality and variety that America loves.

For more information about Troy Barbell and Fitness visit www.troyfitness.com

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events

BRAND NEW FITNESS EXPO HITS LONDON FROM THE TEAM BEHIND BODY POWER

Introducing GYM LIVE at Olympia, London, September 26th & 27th 2020 ­­ are delighted to announce the launch We of a brand new, two-day fitness lifestyle event catered specifically for the unique London fitness market. Gym Live, located at Olympia on September 26th and 27th will add another string to BodyPower’s bow showcasing a different aspect and offering to the industry in both a B2B and B2C capacity.

As fitness becomes more prevalent nationwide, there is no fitness community quite like the capital where training has become a lifestyle trend. With endless

boutique gyms and fitness classes on your doorstep, this is the event in the fitness calendar to rub shoulders with peers, try something new and take the next step to reach your goal, whatever that may be. ­­­ Gym Live will host a number of different feature areas where there will be something for absolutely everyone. Witness incredible seminars from industry leading coaches and nutritionists and pick their brains on the hottest topics and trends. Visitors can even try their hand at a new class, whether that’s spin, a functional workout or something brand new to the city! Try the latest equipment, browse hundreds of leading brands, see the cooking and prep zone and even compete in competitions for

all abilities, the show will be an unmissable weekend where visitors will come away one step closer to their fitness goals.

BodyPower CEO, Nick Orton explained “Our aim is always to inspire others and with GYM Live at Olympia, London, we will be creating a fantastic experience, with top-quality education, advice and interactive features.

This will be a weekend to remember…”

Want to get involved with Gym Live?

If you’re a forward-thinking business ­­ who wants to get your brand in front of a thriving audience, email s.orton@bodypower.com today.

Visit www.bodypower.com for more...

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fit tech

MEDICALLY APPROVED BACK PAIN APP First medically approved back pain app in EU and UK aims to end the nationwide epidemic of back pain in UK offices London, UK - Bad posture among UK office employees is a nationwide epidemic. Sitting at desks all day, slouching over computers and a general sedentary lifestyle has led one in five Brits to give up their job or reduce hours because of their condition. Experts behind Kaia, the first and only medically approved back pain app in the EU and UK, want to end the nationwide epidemic of back pain in UK offices, and claim that a few simple changes in the workplace can help to reduce the risk.

‘Epidemic levels‘ According to WHO, back pain is the leading global cause of disability worldwide.

Meanwhile, in the UK, an estimated onethird of the adult population are affected by back issues each year. And according to the Office for National Statistics, back pain accounts for almost 31 million days of work lost annually costing the UK economy £14 billion a year. In another study, 63% in higher managerial jobs attributed their back pain to bad posture, and took more days off sick for back pain than any other type of employee.

The Kaia back pain app was developed

by digital therapy company Kaia Health in conjunction with physiotherapists, orthopaedic surgeons and clinical psychologists. The app offers video exercises with education, physiotherapy and psychological strategies. Users can chat online with a physiotherapist or sports scientist for motivation and exerciserelated questions.

Sedentary office occupations can cause back pain as a result of inactivity between back muscles and the spine - but this is not the only factor. A combination of high workload, posture, job dissatisfaction or fear over termination can increase the occurrence of back pain at work.

In an independent clinical study published recently in NPJ Digital Medicine, patients using Kaia reported significantly lower pain levels compared to the control group treated with physiotherapy and online education.

A few simple changes can help to reduce the risk of back pain in the workplace.

These include:

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Exercise regularly at your desk including arm stretches and neck rolls Walk over to and talk with a colleague rather than emailing them Arrange a workplace assessment to optimise the seating position and workstation Meditate for 10 minutes. Be mindful of the influence workplace stress and strain has Sit correctly with your thighs at right angles to your body or sloping slightly down Stephan Huber, Chief Medical Officer at Kaia Health, says: at Kaia says: “The core problem is our modern, sedentary working life. We’re hunched at desks all day and this puts a strain on our back.

We’re encouraging UK employers to adopt a holistic approach to tackling back pain in and out of the workplace - this could include increased access to exercise and relaxation like the Kaia app offers. Implementing these measures systematically for workers could lead to a more active way of dealing with the condition - and this will help to alleviate back pain and reduce the strain on the NHS.” Kaia can be downloaded via the App Store and Google Play with a 7-day free-trial.

Walk and talk during phone calls

@KaiaHealth

Take a break from the screen every 30 minutes for at least two minutes

Facebook.com/KaiaHealth #kaiahealth

fit tech

WORLDS FIRST VIRTUAL PERSONAL TRAINER World’s first virtual personal trainer counts reps and provides feedback using just a smartphone.

Leveraging years of building health and fitness applications, including the world’s leading back pain app, digital therapeutics pioneer Kaia Health is now launching Kaia Personal Trainer, the world’s first fullbody virtual personal trainer which tracks exercises, creates personalised fitness plans, counts reps and provides real-time audio feedback.

The app is powered by patent pending AI-powered motion tracking technology and uses just a smartphone (no additional hardware is required). It is like having a personal trainer at home - without having to go to the gym - and is democratising access to professional physical training and wellness feedback worldwide.

The Kaia Personal Trainer app has been developed with physiotherapists and fitness experts. It combines AI-powered motion tracking technology and personalised training to offer a customised full-body workout featuring a variety of exercises, including the side plank, bridge and reverse crunch.

To

activate

Kaia

Personal

Trainer,

users stand seven feet away from their smartphone camera and begin exercising with video instructions. The app tracks physical activity with a 16-point system that compares the metrics of actual movement against ideal movement, including the relative positions of limbs and joints, and the angles between them. Kaia Personal Trainer counts the number of reps and provides users with instant, personalised real-time audio feedback, advice and encouragement to improve fitness and performance.

Kaia Personal Trainer covers all relevant body parts and muscle groups, including the lower back, core, glutes and hamstrings.

The AI-powered motion tracking technology adjusts the difficulty level and exercise based on the user’s feedback - and is particularly suited to those with little experience or training who want to integrate exercise into their lives in a mindful way.

Maximilian Strobel, Head of AI Lab at Kaia Health says: “Kaia Personal Trainer is a fullbody workout in your pocket. It uses tech to offer you the experience of a personal trainer anywhere, with real-time performance metrics - without the expensive personal trainer fees. The app puts users in control of their exercise performance with a virtual personal trainer which accompanies their every step. This fosters more intimate

connections, establishing a relationship by becoming a part of their everyday routine and integrating with their fitness goals.

We’re incredibly excited by our patent pending AI-powered motion tracking technology and virtual personal trainer as it has the potential to democratise access to a sustainable wellness feedback and fitness training worldwide.”

Commenting on the unique technology behind the Kaia Personal Trainer, Achilleas Georgiadis, Principle Deep Learning Engineer at Kaia Health, says: “Up until now, specialised hardware like a Microsoft Kinect was required to track the human body. We remove the need for costly hardware using advanced Deep Learning and Machine Learning algorithms and optimised them for mobile. This enables us to track the human body in real time using only the hardware of the smartphone - hence democratising access at no additional cost.”

Kaia Personal Trainer is available on smartphones and tablets (iOS 12 only) and can be downloaded via the Apple App Store.

The first 7 days of the program are available free within the free trial offer. @KaiaHealth Facebook.com/KaiaHealth #kaiahealth

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SUFFOLK PUNCH BOXING CLUB months training at the club for free. How cool is that? The next competition is at Trinity Park in Ipswich March 7th 2020 which we definitely will be attending.

On top of that, they offer everyone a free first week. This is great if you are anxious to start boxing, but curious to see what it’s all about. The free first week gives you an opportunity to dip your toes into the world of crossfit-boxing, and also to meet the lovely team who will wash away your anxieties about the gym right away.

The team at PT Today recently visited the Suffolk Punch Boxing Club at Grange Fitness in Ipswich to experience the mixed-level boxing class. What can we say - it was a fantastic experience! We felt at home straight away by the lovely team and also the other members of the class. It felt like we had been going for weeks already.

We were off to a great start to the fitness warm up before starting boxing, but unfortunately our team member, Niamh, sprained her ankle. Despite the pain of it, her spirits were not dampened due to the helpfulness of the GFP team which has not gone unnoticed!

The fitness warm up included skipping, jogging, jumping jacks, hip twists, press ups and straight-leg sit ups. It was challenging for the beginners amongst us, but not so hard that we were too exhausted for the rest of the class. We then got our gloves on, and started with basic moves on the bags. After that, moving on to leg work without gloves giving us a bit of a rest!

We learnt 6 different moves using the pads and a partner. This was the most fun part for me; coordinating each move with its number got my brain and body working at the same time. I was

partnered with Rob, who is a GFP team member, and this was great fun because he motivated me to get the moves just right as well as helping me with them.

This was especially helpful in my first ever boxing class.

Keeping that in mind, the dynamic of the class meant that it was so straightforward to learn and understand. With Rob, the instructor, walking around to each person in the class, and tailoring his comments to our abilities; we really felt that personal touch.

I left the class feeling inspired, motivated and definitely worn out! While I was having a great time in the class, Niamh had her ankle up and had a chat with Matt Brennan, owner of Grange Fitness.

Matt has been in the fitness industry for 18 years, and started out as a sports therapist. Grange Fitness has been an established business for 6 years now, and they haven’t stopped growing.

Grange Fitness are keen to show people that they are not like other gyms by accommodating everyone without making them feel patronised or judged.

Especially for anxious, overweight, females, who find it the hardest to get started with things like an exercise class. The club works with children too, with currently 80 kids on board. Boxing helps children (and adults) with anxiety or stress; and this is something to think about if you are not sold by the fitness side of it alone.

Rebecca Gilchrist, Editorial Assistant Book online at www.grangefitness. com Facebook: @grangefitness Twitter: @grangefitness Instagram: @gfpsuffolkpunch

With 75% of the members going to box, and 25% for the recreational gym; Grange Fitness are one of the only establishments that do crossfit and boxing in the UK, with there being only 3-4 all together.

This isn’t their only unique selling point Suffolk Punch Boxing Club host 4 charity ‘crossfit-boxing’ events per year, and anyone that participates receives 12

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FIREDANCE TOUR WITH KAREN HAUER AND GORKA MARQUEZ studied at the Martha Graham School of Contemporary Dance and then went on to study Ballroom and Latin at the age of 19, and since then continued to improve even further.

How long has it taken you to get where you are today? It has taken 28 years of hard work and consistency. I was a personal trainer before I became a dancer so had enough chance to really improve my fitness to prepare myself for such extreme dances.

Do you have any advice for people wanting to become professional dancers? Train hard and keep up with it. It isn’t easy but it is worth it in the end.

What are your top tips for training for Strictly Come Dancing? Get enough sleep and make sure you have a healthy diet. As it is such an intense process, you need to have enough energy to keep you going.

PT Today caught up with Karen Hauer during her break in her rehearsals for the Strictly Come Dancing quarter-finals back in 2019.

We asked her general questions on her personal training experience and about her and Gorka’s Firedance Tour this 2020.

Firedance Tour 2020 - 6th March to 5th April Where did your career in dancing all begin? When I first moved to New York from Venezuela my childhood pretty much started with dancing, in specific from the age of eight years old. I

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As this issue is all about ‘New Year, New You’, do you have a new year’s resolution for 2020? I want to continue to learn. It is so important to learn new things and really push yourself to your limits. Even if I have been in the industry for 28 years, I am always learning new ways to improve.

Are you excited about the Firedance tour? Yes I cannot wait for it. It’s going to be different to anything I’ve ever done before and I’m going to be with Gorka whom I get on with so well. As well as knowing we will have amazing support dancers alongside us and getting the opportunity to travel the UK and visit amazing new venues is also very exciting.

Can you tell us a bit about what ticket holders can expect from the show? Expect lots of bright colours, eccentricity, passion and hip movements!

Have you ever done a tour like this before? Yes I have been on a few different dance tours previously but this will be slightly different because of the passion that will come through from the many different types of dances involved.

As well as working with Gorka whom I have never been on tour with just him before so I am really looking forward to doing something new.

Out of Tango, Flamenco or Samba - which one do you like performing the most?

The Charleston haha! Because of the amount of time I have been dancing for, I prefer a mixture of dances. Some of them being more serious of course but with this Firedance tour, we can really showcase the ‘quirkiness’ of some of the dances out there.

As the tour just runs over a month, do you have any tips of training to make sure you are keeping fit & active for this duration? The same sort of training that I have had with Strictly. However, I will have Gorka who also has a lot of personal training experience and he will always keep me active and motivated when needed.

Tell us more about relationship with Gorka Marquez, what are you looking forward to the most about doing the Firedance tour with him?

I have known him for years now and we have such a great relationship. We will both motivate each other to not give up and keep going and the best thing is, he always carries food around with him like I do!

Last question, do you prefer sparkly or satin gowns? *Karen laughs*.

Well as most of my style of dancing and previous shows have been sparkly gowns, so I am going to say satin! *laughs again*

on the cover

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on the cover fun and dynamic. Not 100% crossfit you know, more athletic, more functional.

When did you become a personal trainer? In 2016. I was always into fitness, and I thought I don’t want to be dancing forever. Fitness is one of my other passions. I love to train, not only in the gym, but I love to go out for a run, or even for a walk for fresh air. When I’m not dancing, I always have like half an hour to train.

Would you say training is good for mental health as well as physical health? Yeah, when you do exercise you release endorphins, you know, and endorphins make everyone happy. It doesn’t mean you have to go to the gym, or lift weights. It can be just a simple thing, like sometimes me and Gemma go out with the dogs for a walk for like 20 minutes, get some fresh air, go to the park; it’s really beautiful.

PT Today also caught up with Gorka Marquez on his way to rehearsals.

We also asked general questions on his personal training experience and about the Firedance Tour this 2020.

What made you want to start a career in dancing? I started dancing when I was 11 and at the same time I used to play football, I was always involved in sports and theatre at school. My dad and mum used to have ballroom lessons together, so I used to go with them, and one day I stood up and started to do the routine. I stopped playing football and got into the competition world.

What did you do to get this far? Every career you have to be very focused on it.

And I remember my friends used to go out on the weekend or go on holidays, and I didn’t do any of that because all the money that I used to save would go to lessons or for travelling around the world to compete. For every ballroom dancer, it’s a dream job.

How do you train for Strictly? What’s your go to workout? When I used to compete on the national team, I had a personal trainer for ballroom. So I like a lot of functional workouts, because sometimes when you just do weights, you can get very stiff with less mobility. I do like doing weight training, but not the classic bench press, I like to keep it more

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Do you have any tips for PTs or anyone that wants to become a PT? Yeah, I would say find a place where you can get the best knowledge, don’t just go anywhere. Obviously there are so many, so find the best one with the best quality of information they can give you.

If you’re going to be treating people’s bodies and people’s health, you want to do it right.

Karen says you always carry food

for training. What’s your favourite snack before training? I love to make my overnight oats, with like protein, milk, peanut butter. It gives me energy on the long runs. Sometimes we don’t get a lot of time to eat so I will have a nice porridge with whey, almond milk, peanut butter; or a quick bagel with peanut butter - I love that.

What can we expect from the Firedance tour? Are you excited?

Yeah I am very excited, it’s gonna be a great show! It’s something different to all the shows done before. This time we are focusing on the Latin side you know, we want to bring the fire and passion of dance with a modern side, rather than classic ballroom.

You have known Karen for years, but this is the first time you are pairing together; are you excited to be working in this way with her?

Yeah last year we started to do some shows together, and we were like oh we are having so much fun together. It’s so easy to work with her, we are both very chilled, we are on the same page, and it is so much fun. So I am so excited for that!

Finally, what are your new year’s resolutions for 2020? Have health, have love, spend time with my family, Gemma and my little princess. Lots of love.

onfeatures the cover RAYMOND GUBBAY and

GORKA MARQUEZ

present

KAREN

H A U E R

TANGO - FLAMENCO - CONTEMPORARY - PASO DOBLE - SAMBA - SALSA

UK TOUR 2020 MARCH FRIDAY 6 SATURDAY 7 SUNDAY 8 TUESDAY 10 THURSDAY 12 SUNDAY 15 MONDAY 16 THURSDAY 19 FRIDAY 20 SATURDAY 21 SUNDAY 22 MONDAY 23 WEDNESDAY 25 THURSDAY 26 FRIDAY 27 SATURDAY 28 APRIL SATURDAY 4 SUNDAY 5

HIGH WYCOMBE SWAN - 7.30pm GUILDFORD G LIVE - 7.30pm MANCHESTER THE BRIDGEWATER HALL - 3pm IPSWICH REGENT THEATRE - 7.30pm SHEFFIELD CITY HALL - 7.30pm BASINGSTOKE THE ANVIL - 7pm BROMLEY CHURCHILL THEATRE - 7.30pm SCUNTHORPE THE BATHS HALL - 7.30pm GRIMSBY AUDITORIUM - 7.30pm DARTFORD ORCHARD THEATRE - 7.30pm BOURNEMOUTH PAVILION - 3pm NORTHAMPTON ROYAL & DERNGATE - 7.30pm PETERBOROUGH NEW THEATRE - 7.30pm CHATHAM CENTRAL THEATRE - 7.30pm GLASGOW ROYAL CONCERT HALL - 7.30pm DUNFERMLINE ALHAMBRA - 7.30pm CAMBRIDGE CORN EXCHANGE - 7.30pm SOUTHEND CLIFFS PAVILION - 3pm

FIREDANCELIVE.CO.UK find us on social

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GET THE BEST FIT WITH SUREFIT a conversation about my previous ski boot experience and my skiing ability.

He looked at the biomechanics of my feet as well as my ankle flex and stability (apparently I have very flexible ankles).

Thomas measures me up as a 26 in one foot and a 26.5 in the other. I explained to him that shockingly during my last ski trip I had worn a size 29 in ski boots. This was simply because my reasonably wide feet had meant that I was having to get longer ski boots in order to compensate and reduce the pain. Getting my very own boots, that could include custom insoles, and could be specially moulded to my own slightly awkwardly shaped feet would mean that I could finally wear boots of the correct size!

Finding the perfect ski boots with a personalised customisation at Ellis Brigham’s Boot Labs

Despite having been a keen skier for most of my life, I had never made the jump to get my very own ski boots fitted.

Those in the know described it as an absolute game-changer. Gone would be the days of cramming my poor feet into smelly overworn hired boots that would somehow manage to be both too small and too big at the same time.

I was lucky enough to have my first pair fitted by the lovely Thomas in Ellis Brigham in Westfield Stratford. Over 50 years of fitting ski boots has led Ellis Brigham to be confident in their SUREfit guarantee. The fitting itself is composed of 5 stages - assessment, selection, trying on, stabilising and free customisation under the SUREfit guarantee for any problems the boots may have during their lifetime.

Thomas started by assessing my ski boot requirements. This consisted of

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Thomas then performed what was called a ‘shell check’, where my bare foot was placed into the shell of the boot with the liner taken out, and a long wooden pole known as a fitstick is slid down in order to determine if there is the required space between the shell and foot. The 26/26.5 were almost perfect but ever so slightly small on one foot - this was no problem though because Thomas explained that the customisation process would give them the perfect fit, whilst retaining the control and precision that came with skiing in well-fitting boots.

I had to spend the next 15 minutes in a neutral position that mimicked a relaxed skiing stance, whilst lightly flexing that the line had some time to heat up and soften. At this point, the boots still felt quite uncomfortable - but this all changed after my custom insoles!

These footbeds help to make your feet as stable as possible to help the boots to be as comfortable as possible so that the boot can help you perform the best on the slopes. The process to make these insoles was simple. I stood on a gel pad whilst my feet were pushed down in order to make an impression on heated

insoles. As these cooled down they became solid and were then ground down in the workshop to build insoles that will support my feet perfectly.

The S/PRO 90 Ws had Salomon’s custom shell made of thermo-mouldable plastic which can be heated in an oven, along with the liner. Thomas heats them for about 8 minutes and after slipping my feet into the boots, ice packs are wrapped around to speed up the cooling process, whilst I remain in a neutral ski position. As the minutes passed the boots stretched, cooled and got more and more comfortable and I’m instantly impressed with the results. Short of wearing them in by pottering around at home with them the real test will come when they are tested on the piste!

By Annabel Young, Sales Manager

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NEW KIT NEW YOU 2020 marks the start of a new year, a new decade, and a new you! For our ‘New Kit New You’ series, we have tried and tested new training kit just for you.

Built for Athletes kindly sent us the 45L Hero Backpack in yellow, a wash bag, and a gym towel.

Built for athletes Following the success of the Hero Backpack, Built for Athletes has increased their product range with the addition of new backpack colours in the 45L model, a new 25L capacity Hero Backpack and a number of accessories to cater for all your gym needs.

We took the new kit to our December 2019 ‘What We Did Next’ boxing class at Grange Fitness. Where do we start?

The backpack is like something Mary Poppins would own - the space is never ending. For the class, we needed to take a DSLR camera with flash, a laptop, a hard drive, a notepad, our gym things, as well as other essentials. All of this equipment fit into the bag with room

to spare! i.e. if you needed a large pot of protein powder for your session, that would fit no problem too. It’s just the problem of trying to think of all the possible things to take! With the added towel and wash bag, it made our trip to the gym like a dream. The towel is so soft and very quick drying; with the was bag being roomy for plenty of toiletries too.

Built for Athlete’s believe an athlete’s mindset is to surpass boundaries, continually striving for high performance, to never settle once a goal is achieved but raise the bar higher and go again. Built for Athletes is satisfied that it’s created the best in class fitness backpack. Today it’s trusted by fitness industry experts and elite athletes. #athletesneverstop YELLOW HERO BACKPACK - £69.99 BFA GYM TOWEL - £19.99 BFA WASH BAG - £19.99

Sungod SunGod launches new Vanguards™ goggles Leading performance optics brand reveals its latest ski and snowboard goggles

With the Winter 18/19 season kicking off this week, SunGod is unveiling the latest addition to its winter range: SunGod Vanguards™. The highly anticipated custom ski and snowboard goggles come three years since the launch of the brand’s first goggles, SunGod Revolts™, and will make for the perfect Christmas gift for adrenalineseekers or performance-led skiers and snowboarders.

Vanguards™ feature a new “oversized” cylindrical lens boasting an uninterrupted, near-180-degree field of view. The athlete-led ergonomic shape is engineered to give users full awareness of their surroundings for maximum performance; in all

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disciplines from freestyle to freeride.

As with all SunGod products, durability continues to lie at the heart of the design. Each frame is moulded from a unique memory polymer which when impacted/flexed, returns to its original shape.

SunGod Vanguards™ are covered by the brand’s unique Lifetime Guarantee and if broken, they can be returned for repair from anywhere in the world.

Vanguards™ can only be bought directly from SunGod, using the brand’s online designer or in the brand’s new experiential concept store “SunGod Basecamp” opening in Verbier in December 2018. Customers can choose from three frame colours, six different lens options and ten new strap designs exclusive to the Vanguards™.

Each lens features SunGod’s signature 4KO®snow lens technology, developed and optimised to perform in a variety of conditions on the mountains. Additional frames, lenses and straps will be available to purchase separately.

SunGod has worked to build a global community of high profile snowsports ambassadors. Athletes include X-Games gold medallist and BBC presenter James “Woodsy” Woods, and Rowan Cheshire,

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both of whom competed at the Winter Olympics in Pyongchang last winter.

SunGod is the first British eyewear brand to sponsor winter athletes to this level of international success, and the brand is continuing as the official eyewear partner of the Freeride World Tour in 2019, a worldwide freeride skiing and snowboarding competition widely considered to showcase the pinnacle of the sport.

Vanguards will be available to purchase for £110 at sungod.co/ vanguards or in-store in Verbier.

Wattbike Wattbike Atom - With cutting edge accuracy and analysis, the award-winning Wattbike Atom is the most intelligent and effective smart trainer in the world.

Real Ride Feel technology replicates the resistance and sensation of riding on the road whilst full connectivity means you can incorporate all of your favourite apps into your training.

Endorsed by the UCI World Cycling Centre, the Wattbike measures Watts,

Cadence and Heart Rate with scientific accuracy.

The Wattbike can be used by everyone for training, testing and rehabilitation.

The dual air and magnetic resistance system can recreate any required resistance with smooth transitions to replicate the feel of a real bike.

The Wattbike provides safe, accurate, 24/7 training at home, in the gym and in cycling classes. Whether you are just starting out, a regular cyclist or an Olympic Champion, the Wattbike is the best training tool available today.

Tackle bucket-list climbs through the pre-loaded simulations in Climb Mode where resistance changes automatically to map precisely to the gradient on your virtual ride, so taking on a legendary climb is exactly as tough as it should be.

Atom’s power measurement is more accurate than any other smart trainer.

Take thousands of data points away from every session you ride via the free Wattbike Hub app to evaluate your performance and track your goals. £1599 www.wattbike.com

Matrix Matrix Fitness Connexus Column Perfect for any training space, as well as 1-1 training through to small groups, the Connexus Column offers multiple options for suspension, resistance band and functional training modalities. It takes up minimal space, and includes three moveable attachment points at differing heights to provide fully flexible training options.

Built in storage keeps functional training accessories out of the way, but easily accessible while the space-efficient design mounts securely to the wall. The training handle offers easy accessory attachment and accommodates quick transitions and efficient progressions.

The Connexus Column also features integrated device storage so users can keep their smartphone in full view throughout their training, enabling them to train using their favourite fitness apps.

£495 www.matrixfitness.co.uk

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SUPERCHARGE YOUR SNACKING alternate with glasses of water to stay hydrated. Herbals teas are also good.

Try to avoid processed wheat-based snacks as most of them are high in the Glycaemic Index (i.e. they’ll give you an initial boost, but then a dip in blood sugar).

The dip in blood sugar is what can cause cravings... Highly processed food is not only calorific, but also can contribute to fat around the middle, where the body stores ‘quick release’ body fat.

In 2020 fuel yourself well during the day; you’ll find you have more energy and your waistline will thank you.

Personal Trainer Tracy Griffen runs a private fitness studio in Leith, Edinburgh and has been PTing since 2005. She is the author of the Healthy Living Yearbook (link www. healthylivingyearbook.com), and specialises in tailoring exercise and nutrition programmes for busy people.

The start of 2020 is a great time to get into good new habits. We’re often told to avoid snacking, however eating well early in the day will stabilise blood sugar levels and give you bags of energy for exercising.

Spend some time in the evening packing your snacks for the next day. Even if you’re working from home, it makes sense to make sure you have healthy food ready. Aim to eat a slow burning (low GI) mid morning snack, and perhaps one in the afternoon (especially if you’re working out in the evening).

you can make your own for the fraction of the price? Check out the plethora of recipes online – most are based on blended dates, raw cashews with other nut and dried fruit.

An apple or a banana: simple, easy to transport and a good energy boost. Keep your fruit on your desk so you can see it and will remember to eat it.

Nuts and Seeds: a serving size is around 30 grams (a small handful), choose a mix of raw nuts and sunflower and pumpkin seeds.

A good snack needs to be nutritious, travel well in a bag or a lunchbox, and be appetising:

Miso: buy sachets of instant miso from your local Chinese supermarket. This delicious Japanese enzyme-rich fermented soybean soup is wonderful for warming you up after a chilly outdoor workout.

Oatcakes: I discovered these wondrous savoury oat biscuits soon after moving to Scotland. Many oatcakes are wheat / gluten free and low GI (slow burning) to boot. Have plain or with your fav topping – try almond butter or homemade hummus.

Sushi: If you’re going pick up anything from the food-to-go section of any big store, sushi is often the healthiest choice (try the veggie options too).

A humble hard-boiled egg: a high protein snack that comes ready packed.

Popcorn: homemade if possible. It won’t fill you up, but is fab if you “just need something to nibble on”.

Energy bars / balls: Raw food snacks are fashionable at the moment, and did you know

Snack well in the morning to avoid an energy dip in the afternoon. If you drink coffee,

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Twitter: https://twitter.com/tracygriffen Facebook: https://www.facebook.com/ griffenfitness Website: www.griffenfitness.com

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BEAT THE NEW YEAR BLUES January is a gloomy time for most people, so it’s no surprise that Aware has chosen this month to kick off Depression Awareness Week Nationwide (DAWN) its annual national campaign highlighting depression and bipolar disorder.

Buy a Ticket, Book a Flight Now is the time to buy tickets to a play, concert or to organise a holiday.”This is about long-term term anticipation; it’s about having something to look forward to that will help you get through the winter,” says O’Meara.

Chase The Light We know there’s not much sunshine around this time of year – but even natural daylight provides a big boost. “There’s a feel-good factor around experiencing natural light and engaging with nature,” explains O’Meara. So get out and about as much as you can at weekends – and try to get some natural sunlight during the working week too. It’s tempting to spend your entire lunch break in a warm canteen with your buddies, but try getting out and availing of sunlight and fresh air – you’ll feel the benefits!

Find a Hobby Develop an indoor hobby for the cold, wet months – it’s important to have ideas for indoor entertainment – try baking, Scrabble, jigsaws, sewing or reading, as long as it’s an enjoyable activity you can look

forward to on a regular basis which doesn’t require you to go out into the cold, miserable weather.

Practise an Act of Kindness every day It’s well-known that offering our time and energy to those we care about, especially when we help them through their own difficult times, can bring us benefits too. “Performing an act of kindness for somebody else distracts us from focusing on our own difficulties and results in us feeling better about ourselves,” explains O’Meara. However, if this becomes onerous it’s not a good tool to use – it has to be easy to do, not another source of stress.

Exercise Regular exercise really does lift your mood, and reduce stress and anxiety. On top of that, it improves physical health and energy levels. But don’t get the wrong impression, cautions O’Meara. “Some people think this is about cycling 50k or joining a gym – what we’re talking about here is a 15-minute walk at lunchtime, choosing to walk up the stairs instead of getting into a lift, or enjoying a game of golf at the weekend.”

Eat Well It’s hard, because there’s been much over-consumption throughout the Christmas and early January holiday period – and let’s face it; you probably indulged those bad habits.

However, it’s time to acknowledge that the food you eat can have an effect, not only on your physical health but your mental health too. Food and drinks containing high levels of sugar and caffeine may give you a temporary boost, says O’Meara, but will lead to a slump in energy and mood later on.

Avoid consuming lots of sugar, caffeine and processed foods and instead shift our focus to healthy eating.

“These research-based services are freely available and we encourage anyone experiencing low mood to avail of them,” says O’Meara. “However, if you are experiencing symptoms of depression for a number of weeks or more, please contact your GP for further advice.”

This article was written by Áilín Quinlan and originally printed in the Irish Independent.

Read full article here https://www. aware.ie/blog/experiencing-new-yearblues/

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S.P.A.R.T.A SENIORS Synchronicity of Science, Perception of Limitations & Movement.

Demographic: New to experienced exercisers 55+ , Seniors 65+ , post rehab, Alzheimer’s , vestibular disorders, health seekers, mature exercisers.

“Our perception of our own limitations.” is a phrase that can be meaningful to all of us. This phenomenon centers in the mind however it shows through our actions or inactions.

In many cases, whether one is a professional athlete or a senior, they will have something in common-fear of doing a movement or activity due to their perception of limitation but in reality they are not physically limited.

The idea or fear may have developed after a past accident and that simulated that movement is associated with pain. This will naturally lead a person to be cautious but what happens when we become overly cautious?

Caution is the main factor inciting fear of continuing past activities (will not take stairs, fear of falling). Discouragement leads to inactivity. Physical consequences e.g. muscle atrophy, Mental health including depression, anxiety and decreased self esteem are common.

Their daily activities may revolve around this perception and even their social life can be affected. How do we build upon the consensus that physical activity has many benefits for the senior population sixty five year plus? The simple answer is we train smarter.

The method I developed is based on my years of training with seniors also known as special populations from ages sixty up to ninety three years. I call them “mature exercisers” they seem more receptive this title than being called seniors. Upon reading Ken Germano’s doctoral thesis “Fear of Falling” I was inspired to expand on his original topic of falling to include my experience with training seniors. Source (Walden University https://scholarworks.waldenu.edu/ dissertations/6898/ ) Working with seniors has always been a privilege. Our duration of training ranged from a few months to over a decade. We also developed long lasting friendships.

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Unexpected gifts I received in exchange for providing a service were daily reminders to live life in the present and to be grateful.

The common desire they all shared regardless of their gender, age or pre-conditions was to maintain or improve their quality of their life as they age. Their perceptions of their own limitations and the aging process varied.

I witness their successful results in improvements in mobility, balance, functional strength and a decrease in their perceptions that were affecting their daily activities.

My definition of successful results is relative to the feedback I received from my client, their family and friends.

Small victories such as being able to stand in the shower without fear, being able to walk the dog for longer periods without knee pain, sit up from a chair with less struggle, motivation in the morning to do their prescribed workouts and even the ability to put their pants on one leg at a time. These are tangible and measurable results and priceless to the individuals. For there was a time they thought they were unable to do these tasks.

What fields and sources inspired my method?

After years of training individuals of various ages, fitness levels, backgrounds and goals, I pursued studies, research and completed certification in different fields to optimize their program design. To name a few certifications/courses . . . Olympic Weight lifting, assisted stretching, strength and conditioning, martial arts, post rehabilitation training and Multiple sclerosis wellness course.

With each specialty there was a review of human movement, biomechanics and physiological principles along with accessory exercises for the specialty. Regardless of the course or exercise modality, the objective was always improved performance and injury prevention.

Other related fields are neurodynamics, agility training and tactile training. With a little bit of open mindness, creativity, perseverance and intuition I was able to identify accessory exercises that can be used with my seniors.

I did this by following leaders in their respective fields.

I usually have to modify the exercise and that’s where the creativity comes into play.

With that being said, I want to share insights into the methods and exercises I used that gave such wonderful tangible results.

By no means am I an expert in one field. I am experienced in successfully training with seniors who showed measurable results both physical, mental and improvement in the perception of their own limitations.

A few years ago I attended a symposium at a local university. One of the presenters was the head of physical therapy for a Major League Baseball team. After observing some of the exercises I thought to myself “if the exercises are good enough to protect the golden shoulder of a pro baseball player then it’s good enough for us!” . I then began to apply modified versions to my senior clients.

I propose a system that will utilize the body’s innate ability to relearn movement in all anatomical planes. This is accomplished through progressive challenges to the individual’s cognitive and physical fitness. The program combines hand eye coordination drills, change of direction, ankle mobility, grip strength, power exercises, perturbation and memory recall drills among others.

The system is called S.P.A.R.T.A: SPARTA senior training is a synchronicity of western exercise science and eastern holistic arts to help overcome the perception of limitations & movement, promote acuity and develop self-confidence. They are steps to empowerment of seniors.

The S.P.A.R.T.A method originates from the S.M.A.R.T goal setting for program design.

The S.M.A.R.T (Specific, Measurable, Attainable, Realistic, Timely) and S.A.I.D ( Specific adaptation to imposed demands) principles are the fundamentals with the understanding that goals may change as they age. Their expectations may shift to managing and preserving current fitness.

The evolution to S.P.A.R.T.A accommodate the physical and/or cognitive effects of the aging process for the individual and increased demand of awareness from the trainer..

S.P.A.R.T.A: Specificity- Exercises are small steps towards goal(s). Draw inspiration from other fields

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Perception - Respect and work with clients perception of limitations - build trust, slow progress. Use RPE (Rate of Perceived Exertion)

C.O.G (Center Of Gravity) Variations Change C.O.G. to challenge 89 year old Brian.

Strength training to fight Alzheimers with Deadlift variations.

Accessibility: Exercises are modified, safe and challenging to promote physiological adaptation.

WIDE & Narrow stance, Hands Behind Ears (change of lever) and Dumbbell.

Improves Balance| Posterior Chain| Fall prevention | Mobility| Independence

Rewarding- Program improves self confidence, fun, empowerment with partner activities.

Timetable: Program evolves with aging process.

Awareness - Fitness professional listens intently to feedback and identify patterns that may indicate medical concern.

The majority of the exercises in this article are designed to challenge their COG (center of gravity), develop power and teach COD (change of direction) skills. Beyond building physical wellness, we want to enhance their ability for retention and comprehension of exercises ( promote brain activity).

It’s a series of non-traditional exercises to develop movement patterns in all anatomical planes of motion within their physical limitations while including their fears .

They can be used as “exercise fillers” to your current program and not replace your workout. But rather compliment the exercise selection.

Behind every champion is a series of small victories that lead them to that single, memorable event. For senior fitness we strive for small victories that are conducive to their goals..

Julio A. Salado, NSCA-RCPT*D. Educator Fitness Foundry Julio Salado, a native of Boston, MA. , is the founder of Fitnessfoundry.net , a leading online resource for health and wellness.

For over a decade, Mr. Salado has guided countless individuals from all levels of fitness to achieve their body sculpting and personal training goals. His unique blend of western exercise science and holistic arts has been featured in numerous TV shows, in print, and online. Mr. Salado also is an author and continuing education provider.

Progressive Overload: S.A.I.D Principle in Action Progressive overload day with support. He normally just does body weight from various heights. He likes weight so I accommodate with functional strength with some fun.

We are always striving to improve exercise technique and never train with discomfort or pain.

C.O.D. (Change Of Direction) We focus on deceleration . This is an accessory exercise for his C.O.D. (Change of Direction) workouts and balance.

To me they are true champions for doing the work, persevering and for being an inspiration to others to stay active.

I hope my method will encourage research and study into the areas I discussed earlier.

Together we can continue to develop guidelines and standards that will allow our seniors to live longer with a higher quality of life.

Fa Jin/Power Training with 65Lbs Heavy Bag In Tai Chi Chuan we call it Fa Jin. In essence it’s generating, guiding power throughout the body. Develops core stability, mind body, reaction time & fall prevention.

YouTube Videos Access Julio’s YouTube videos on these following workouts on his account ‘Fitness Foundry’.

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TRAIN LIKE A...

ELITE ATHLETE We’re all searching for that magic ingredient, nugget of expert advice, or killer training method to elevate our performance to the next level, so who better to learn from than elite athletes; the people who are at the top of their games, pushing the limits of what’s humanly possible?

Balance – managing the body’s centre of gravity in relation to its support base.

Cardiovascular and respiratory endurance – the ability of body systems to gather, process and deliver oxygen.

Coordination – combining several distinct movement patterns into a singular distinct movement.

We may not be up to their supreme levels of fitness or ability, but, by understanding the way that elite athletes train – considering that they have access to the very best coaching, science and programmes available, bringing them close to perfection in their various disciplines – we can mimic those principles in our training to achieve some great results.

Flexibility – maximising the range of motion at a given joint.

Strength and Conditioning To start with, let’s take a look at strength and conditioning; an essential factor in any sport, especially if you have lofty ambitions of performing amongst the world’s best. One good source of information to understand how elite athletes train is The Journal of Strength and Conditioning, which reviewed the common skills and protocols currently in use by elite athletes in the U.K. Its findings suggested that the specific strength and conditioning programmes designed for top-performing athletes include the following key skills:

Speed – the ability to minimise the time cycle of a repeated movement.

Agility – the ability to minimise transition time from one movement pattern to another.

Accuracy – controlling movement in a given direction or at a given intensity.

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Power – how muscular units apply maximum force in minimum time.

Stamina – how well the body’s systems process, deliver, store and utilise energy.

Strength – the ability of a muscular unit, or combination of muscular units, to apply force.

This may seem rather complicated, but, before you get overwhelmed, it’s important to say that strength and conditioning training isn’t just for the professional athlete. Nonelite athletes, like you and I may not need this same level of stimulation. However, by implementing some of the basic & key principles into our daily training routines, we too can reap the benefits.

If we take a moment to focus on running, several studies have been published in recent years investigating the link between strength and conditioning training and performance. One of these, published in the Journal of Strength and Condition Research,

which surveyed 667 distance runners, from local amateurs to international competitors, identified that the best runners were significantly more likely to partake in strength and plyometric training compared to those who were less accomplished.

Likewise, a study published in Sports Medicine concluded that “the addition of two to three strength training sessions per week, which include a variety of strength training modalities are likely to provide benefits to the performance of middleand long-distance runners.” Following Mo Farah’s incredible double gold medalwinning performance at London 2012, hitting it hard in the weight room was given as a possible contributing factor. While we, the general population, may not be able to work at the same intensity as Mo, or lift the same weights (although he’s wiry, he’s also very strong), if we’re able to include some strength and conditioning training in our exercise regimes, tailored to our sporting interests and goals, we’re also likely to see an improvement in performance.

So, what exercises should you do? Firstly, it’s worth taking some time to think about the skills that almost every elite athlete needs to master, as the exact requirements of their sports (and the experience of the athlete) will determine how much focus is given to each of these key areas. However, as a guide,Olympic weightlifting is said to comprise 81% of an elite athlete’s strength training. The clean and jerk, snatch and

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squat are some of the most frequently reported weightlifting exercises utilised by elite athletes and have been shown to increase strength and power, so lifting the barbell a bit more often could be just what you need to further condition your body and enhance your athletic performance.

Another important element of an elite athlete’s strength and conditioning, which you can try, is movement training, such as agility (change of direction drills), acceleration and deceleration drills. This helps to improve an athlete’s ability to minimise the time cycle of a repeated movement along with enhanced braking force while minimising transition time from one movement pattern to another.

Specificity It may seem obvious, but the training undertaken by elite athletes is very specific to their sports, so you too must adopt this principle if your aim is to follow in the footsteps of your favourite star. For example, if you want to run a 10k race, you’re much better off following in the footsteps of someone like Paula Radcliffe than strongman, Eddie Hall, or Tour de France winner, Chris Froome – so lifting heavy weights in the gym or attending indoor cycling classes won’t be as beneficial as putting in some hard running miles on the treadmill or on the road.

Mental Strength and Perseverance Elite athletes not only work tirelessly on the physical aspect of their performance but

also on the mental side. To succeed at the highest level, it takes enormous amounts of physical and mental commitment. As the saying goes, “practice makes perfect,” and it’s this perseverance that separates elite athletes from amateurs; the determination to perfect a skill through consistent and deliberate practice over time, keeping going when others are throwing in the towel. When the spotlights are on, and the pressure’s flowing in from coaches, the media, teammates and the crowd, it’s this mental toughness – developed through hours of repetition on the training ground – that allows them to perform to the best of their ability. It’s a well-known fact that the way David Beckham was able to perfect his curling free kicks was by practising them daily at his local park while growing up.

programme here, an Olympic weightlifting session there, combined with some speed and agility work, is all that we need to keep slowly improving. The key is to find out which elements work for you and implement these into your programmes, with the mentality that practice is essential and that nothing worth having was ever achieved without effort.

If this has inspired you to help people train like elite athletes, take a look at The Training Room’s range of personal training and health & fitness courses: https://www. thetrainingroom.com/personal-trainingcourses

By Daniel Reilly, Health and Fitness Tutor at The Training Room

The way you can replicate this is by making a concerted effort to stick to your fitness and nutrition programmes, remembering that, like so many other aspects of life, it’s a marathon, not a sprint.

Having read this, I’d like to think that gone are the days of going to the gym, popping on the treadmill for ten minutes, followed by some pointless resistance training, with no real understanding of what you are trying to achieve.

Remember that we can all train like an elite athlete! Given the fact that we will be training nowhere near the overall volume of an elite athlete, the occasional strength

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TOP TIPS TO SUCCESSFULLY LAUNCH A FITNESS BUSINESS Top tips to successfully launch a fitness business As a health-conscious, fit-focused individual, you’ve probably dreamed of starting a fitness business at some point, so you can make money from your passion. The new year is the perfect time for transformation so whether you want to become a professional personal trainer, yoga studio owner or pilates teacher - it’s possible to start up your own business using the right tool.

Here are some top tips on how to start your own fitness business.

Establish an online presence Nowadays, it’s key for any business to have a strong online presence so it can easily be found by potential and current clients.

In particular, Wix Fitness enables you to showcase your business via a website and mobile app. It can be used to develop your website, sell your merchandise, manage your calendar, track your clients’ performances, market your business and manage your team. Many fitness professionals utilise their website to upload educational videos or fitness routines as an addition to their offering. The platform allows you to sync videos to your YouTube feed and live stream workouts on social media platforms such as Facebook, so your clients can watch them for free or as part of a subscription. They’ll have no excuse for missing a session.

Develop a business plan Before you officially launch your business, ensure you have all your ducks in a row.

Firstly, pick a brand logo and name for your company. It should be creative but easy enough for people to remember as this will help establish and grow your client

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base. Next, decide the purpose, mission and goal of your business. What do you want to accomplish in the first month, after 6 months and a year?

Choose your niche Once you’ve done your market research, it’s time to figure out what particular service you’re offering and who your target customer is. Are you interested in becoming a yoga instructor or running a crossfit gym?

Do you want to teach seniors, students or working professionals? You can target multiple markets later on but for now you want to focus on one you’re most interested in. This will help make you stand out from the crowd. After deciding this, you need to obtain the right certifications and trainings to become a licensed professional.

Manage your finances It’s crucial to know what money is going and coming in at every stage of the business.

Leave no table unturned and do a thorough breakdown of what you anticipate your startup costs, marketing fees and monthly expenses to be. Then do a projected income analysis, listing what you expect to bring in when you first start and what you’re expecting over time. Be thorough, including short-term and long-term financial goals and a plan for reaching those goals. Accordingly, you can decide what you’ll be charging your clients and what type of commitment you’re looking for from them.

Network, network, network Regardless of your specialty, it’s crucial to be connected and have a wide network.

Talk to as many freelancers, self-employed

and business owners as possible in the fitness industry. People are always happy to share their experiences. . This will broaden your knowledge about your industry and profession, as well as helping understand the difference between you and your peers - which is quite essential given the huge abundance of competition in the fitness industry.

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SKIING SKINCARE

Waking up in the mountains can be a breath of fresh air, however for unprepared travelers, a cool, alpine breeze rolling off the slopes can lead to more than just the headaches of altitude sickness.

“The climate in the high country is exceptionally dry, oxygen is low, and the sun is powerful, even on a cloudy day,” says Connie Elder, founder of PEAK 10 SKIN, a Colorado-based skincare line targeted at high alpine environments.

Here’s how to keep your skin happy on a ski vacation: Sunburn “UV radiation is significantly higher at high altitudes,” says Melissa Levin, a dermatologist at Marmur Medical in New York City.

Spas in the mountains are no stranger to this. “The most common skin issue we see is definitely sunburn,” confirms Irisha Steele, spa director at the Rèmede Spa at the St. Regis, Aspen.

Prevent it: Apply a shot glass-sized amount of SPF 15 minutes before you go outside and reapply every two hours, says Levin. Try Cerave Facial Moisturizing Lotion SPF 30 AM or La Roche Posay Mineral SPF 50. In Aspen?

Every ski lift provides free sunblock.

Treat it: Cool presses, and and vitamins, healing, says

your skin with aloe or cold nourish it with antioxidants like vitamin C, to promote Steele. You also want to

hydrate by drinking plenty of water and using an intense moisturizer. If you’re really burned, take a day off the slopes to give your skin a break.

Windburn Cruising black diamonds at high speeds can be thrilling, but low temperatures combined with low humidity parches the skin of our natural oils, says Levin. Windburn leads to redness, irritation, dryness, a burning sensation, and skin peeling.

Prevent it: Cover exposed skin on the slopes with gloves, a scarf, a face-mask, and a hat.

For the areas you can’t cover up, Steele suggests Decleor’s Aromessence Neroli Baume De Nuit Hydratant pre-ski jaunt. “It’s really rich and hydrating so it acts like a skin barrier, which helps protect from wind,” she says.

Treat it: “When you have windburn, you don’t want to put chemicals on it,” warns Steele.

That’s why she points clients to the Decleor cream if you’re already burned as well. Levin also likes Skinceuticals Triple Lipid Restore, Aquaphor Healing Ointment, and NIA 24 Intensive Recovery Complex.

PEAK 10’s HYDRO 1000) with hyaluronic acid. Then, layer on a rich moisturizer to seal in the serum and protect your skin from the elements. Face oils—like argon, coconut, and squalene—don’t clog pores and can also help seal in moisture.

Treat it: “Look for moisturizing ingredients in order to maintain a healthy skin barrier,” says Levin. (Glycerin, hyaluronic acid, pantenol, urea, honey, dimethicone, squalene, and petrolatum are A-list options) Natura Bissé’s Diamond Extreme cream also provides a thick layer of moisture.

A Dull, Lifeless Look “Many who travel to the high country have experienced altitude sickness on some level,” says Elder.

“Your skin can react to the low oxygen by appearing dull and lifeless.”

Prevent it: As always, drinking water ahead of time helps immensely, but it’s also important to stock up on products targeted at the eye area, says Elder. Even try a double-dose, because that’s where skin is the thinnest and shows the most signs of aging.

Dryness “While visiting high elevations like Breckenridge, CO, which is at 9,600 feet elevation, simply using a moisturizer will not effectively keep your skin moist and hydrated,” Elder points out.

Treat it: “Experiencing a facial from local spas is a fabulous way to combat the lack of oxygen and regain your vibrant look,” recommends Elder. The St. Regis’ oxygen facial provides intense hydration and pure oxygen.

Prevent it: First, cleanse with a gentle cleanser, then use a hydrating serum (like

Article by Cassie Shortsleeve www. cntraveler.com/

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equipment

9 ESSENTIAL PIECES OF GYM EQUIPMENT

If your gym just has basic equipment that is only utilised by the less experienced or older, the seriously dedicated gym-goers will simply pick another gym that is stacked with the latest and greatest gear. To maximize profits and get more people through the door, a mix of equipment should be used to attract and keep customers.

To make sure you keep everyone happy integrate these nine essential things for your gym or studio.

Training bench Definitely suitable for beginners, the training bench is a diverse piece of equipment that serves it’s purpose for seniors and young athletes as well.

It is used for performing weight training exercises or even sit-ups. You should be able to adjust the backrest so you can move it from the flat position to an incline.

Dumbbell set Also an important necessity for beginners, young athletes and seniors.

The dumbbell set should range from light to heavy in order to accommodate for everyone. Dumbbells come in a variety of sizes, shapes, and materials these days, from plastic-coated to colourful to straightup metal, so take your pick. Get a set with a rack and save time and space, too.

Treadmill For beginners who are looking to lose some weight, the treadmill is the way to go. A fantastic form of cardio exercise, your gym should have a treadmill that has varying inclines, speeds and provides heart rate monitoring.

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Stationary bicycle Also a great form of cardiovascular training, the stationary bike is an alternative to the treadmill for working cardiovascular endurance. The nice thing about the bike is that it provides a lowimpact way to get the heart rate elevated.

Looking at it as a sort of upgrade from the treadmill, this cycle is a must-have for younger athletes.

Barbell Set Younger athletes also tend to focus on heavy strength training and do not just aim for simple weight loss. They aim to tone their bodies with weight training. The barbell set has several options: the Olympic bar (that’s a 55-pound bar for men and 45 for women), squat rack, bench press rack and removable plates or a set of fixed or easily adjustable barbells with a smaller bar will serve you well, along with a rack for storage.

Rowing machine Athletes can do a lot with a total-body rowing machine, especially a strong aerobic workout. Unlike the bike and treadmill that focus more on the lower body, the rower offers a head-to-toe workout, engaging the legs, core and upper body.

Plus, it helps burn a ton of calories and is also a low-impact way to get in some cardio exercise. Having a rowing machine in your gym is therefore highly necessary.

Low-impact treadmills This type of treadmill is a must-have for seniors who come to your gym. As a gym owner, it is common to know that as you get older

normal treadmills, running on concrete and tracks can prove to be hazardous for the knees. Low-impact, pressurized treadmills are designed to spare vulnerable joints, which means they’d also be a great machine to keep in your gym.

Ellipticals Ellipticals are also non-impact in nature which means the back, knees, and ankles will all be protected. This is very important when considering seniors at your gym as older people tend to stay away from equipment that could further harm their joints. Stepping into elliptical pedals, climbing on a stationary or standard road bike or using a rowing machine all let you work out without pounding your joints. All in all, this type of machine is really good for people who have any sort of lower-limb discomfort or osteoarthritis.

Balance trainers and resistance bands Although these are not necessarily machines, many beginners, young athletes and seniors enjoy using these accessories in their daily workout. Resistance bands and tubes are simple, inexpensive, portable fitness items for gently building strength, which is great and convenient for seniors.

Elastic resistance training is effective for increasing muscle strength in a low impact way.

By Parisa Hashempour Visit https://business.virtuagym.com/

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NEW YEAR NEW FITNESS TRENDS Steven Virtue, Fitness Content and Programming Manager at Total Fitness, shares his predictions for the fitness trends we’re expecting to see in 2020.

“Exploring new fitness trends and finding a training method that suits your lifestyle is a great way to make exercise exciting,” says Steven. “Not only does this provide a new surge of motivation but it allows you to keep up to date with any new developments in the fitness industry.”

HIIT Training One of the fastest-growing trends to hit the UK over the last few years is HIIT training, with fitness experts including The Body Coach regularly sharing exercise routines focused on this method. The programming developed within the HIIT concept is becoming more comprehensive. For those who enjoy an intense method of training which burns fat quickly, Les Mills GRIT, Les Mills SPRINT, Insanity and Synrgy 360 Rig classes are a great place to start, all centred around cutting edge results.

Fitness Apps Fitness apps are becoming a popular training tool for gym-goers at all levels, as they have been specifically designed to make the fitness experience easier. Users can do all sorts, including book classes, monitor workouts and gain specific advice

and guidance to help achieve their goals using app technology. The apps are easily accessible to anyone with a smart phone and are ideal for those who need some guidance and inspiration. With a wide range of exercise videos, workout tips and supporting information available etc.

Express Les Mills Classes There are more and more operators offering the Express Les Mills Classes as a quick and intense training option for gymgoers. This is a 30 or 45-minute variant of class disciplines such as Body Combat, Body Pump, RPM and Body Balance, and is expected grow in popularity next year. The class runs the same focusing on cardio, body tone and strengthening, but removes any lower intensity tracks, so members still get an effective workout in half the time.

This training class is great for those who are limited on time but still want to gain an intense, full-body workout.

Virtual Fitness Equipment Virtual classes have been extremely popular in 2019, with the virtual concept set to develop even further next year. Equipment manufacturers are developing more equipment which has built-in virtual training concepts, including x-trainers, treadmills and indoor cycles, which are all set to be big in 2020. Total Fitness itself has a Life Fitness Treadmill Run Social which immerses users into the ultimate, virtual running experience

allowing them to remotely run alongside a partner - great for those who need a further injection of motivation.

Functional Training Rigs Growing demand and improvements in materials mean that Functional Training Rigs are becoming more accessible for 2020 with improved designs to meet the training needs of its user. Functional Training Rigs bring together a variety of exercises and allow the user to weight train, bodyweight train and stretch all in one space. These rigs are hugely practical as they offer a full functional training experience, like our Life Fitness Synrgy360 rig which has been designed for everyone.

“Consumers can expect to see a broad range of fitness trends set to make their mark in the industry next year. This is the time for people to start a new fitness journey or assess their existing training, so they can identify what trends are most suitable for them and implement this into their 2020 routine.”

Total Fitness is the leading mid-market health club in the north and provides more ways to get fit, stay in shape, and more support to keep members focused. For more information, please visit: www.totalfitness.co.uk

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equipment

THE FREEMOTION COACH BIKE

The connected fitness revolution steps up a gear with the launch of the Freemotion CoachBike™ Freemotion Fitness, the global manufacturer of pioneering fitness equipment, has unveiled its ground-breaking CoachBike™, a stateof-the-art, content-driven indoor bike that delivers a game-changing, interactive personal training experience for riders.

The indoor cycling market is estimated to have surpassed $500 million and is expected to grow nearly 50% more by 2024, according to a recent press release on MarketWatch.

And with busy schedules, changes in lifestyle, and higher expectations of brands driving the boom in connected fitness, it means that more individuals are looking for new, fun, engaging, and efficient ways to work out, and the Freemotion CoachBike delivers on every aspect.

Coachbike The CoachBike is the first piece to be released from Freemotion’s highly anticipated, content-driven cardio series, which will enter the US market in early 2020, then be rolled out globally in the summer.

Powered by iFit – the world’s only truly interactive connected fitness platform – the CoachBike is set to take indoor biking to the next level, creating new possibilities for riders. Featuring in-studio classes, customised Google Maps™ routes, and trainer-led workouts filmed globally – even providing the option to take part in famous events like the Tour de France – the CoachBike offers an

unprecedented amount of choices that allow riders to take control of their workouts for the ultimate, personalised experience. This will continue to expand with the upcoming release of live workouts – adding yet another dimension to the CoachBike’s impressive and growing content offering.

A key feature of the CoachBike is its trailblazing, terrain-matching technology, which autoadjusts the speed, incline, and resistance in sync with the instructor’s experience as the route is displayed on the spectacular 22-inch interactive HD touch screen. By accurately simulating the hill climbs and downward stretches of outdoor cycling, the CoachBike offers a unique, true-to-life experience while helping to maximise muscle activation.

Commenting on the launch of the CoachBike, Dan Toigo, Freemotion’s Senior Vice President and Managing Director, said: “At Freemotion, we live and breathe innovation each and every day. We’re always striving to create products and solutions that bring something new to the industry and offer an unparalleled user experience that adds value to a person’s workouts and genuinely has a positive impact on their life.”

Only available on the Freemotion CoachBike, users can choose from an expansive workout library to train with their favourite coach in exotic, breath-taking locations around the world.

The CoachBike’s Google Maps integration is another feature that sets it apart from other

indoor bikes currently on the market, enabling users to create and cycle their own routes anywhere in the world, with iFit auto-adjusting the incline/decline through the terrainmatching technology.

By combining a built-in AutoBreeze™ fan, which automatically adjusts the flow to the rider’s pace, dual-sided pedals (SPD on one side and toe strap on the other), versatile handlebars (with convenient controls for resistance and incline), a 5:1 gear ratio, and a free-wheel design, the CoachBike delivers immersive, true-to-life workouts that keep riders engaged and wanting more.

“A tremendous amount of product research, development, and testing has gone into the creation of the CoachBike, and we’re excited to share it with the world. The CoachBike is designed to fit in any setting, including hotel gyms, multi-housing gyms, corporate gyms, as well as small or boutique studios. I truly believe that the CoachBike and the entire content-driven series provide the best, most interactive, and immersive experience in the world,” added Dan. To experience the CoachBike and the entire content-driven cardio series for yourself, visit the Freemotion booth at IHRSA this March, or contact your local Freemotion Consultant to give your members an interactive, immersive and highly engaging workout experience. www.freemotionfitness.com Call: +1 (877) 363-8449 Email: sales@freemotionfitness.com

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THE 2020 GYM CHECKLIST ARE YOU READY FOR THE FIRST QUARTER

One of the biggest January cliches is that gaining and attracting new clients is the most important thing you can do this season. Yes, getting more people through the door will lead to more sales. But don’t overlook the importance of engaging with your current customers and making sure they stay with you even as the new-year-new-me January crew pour in. And of course, you also want to make sure that your brand new customers like your gym enough to stick around.

influencer and his uncle will be hitting the gym extra hard at the start of this quarter.

This checklist will help you find new ways to engage with your customers and give them an experience that will make them glow as though they’ve just exited a 7 am spin class.

Get yourself ready for new years with the latest update of our gym software.

Here’s a great example of a fitness brand that is getting it right when it comes to online advertisements. Ashley Galvin has built her brand as a yoga instructor that runs online fitness classes. She perfectly exemplifies how social media can be used to target an audience and drive them to subscribe to classes.

How to attract new customers Okay, so let’s deal with this biggie first. Attracting new customers is the best way to scale up your business. Luckily for you (and thanks to new year’s resolutions), every Instagram

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This could be as simple as regular posting and could be as advanced as paid advertisements. Around 45% of the world’s population use social media, with an average of 2 hours and 23 minutes spent per day on social networking platforms. Use incentives such as discounts, giveaways or a referral system to make your advertisements stand out.

These images feature a video advertisement created by Ashley and shared on Instagram.

The short video shows a combination of

yoga poses and then cuts to bold white lettering that tells viewers they can achieve goals such as to ‘tone and define’ their whole body. It also invites the viewer to watch a longer video to get more information.

This ad is shown to a target audience as they scroll down their Instagram newsfeed.

While a video may require more budget to produce, this method can also be used by creating attractive graphics for your target customer profiles to view instead.

Remember that creating a call-to-action is key. You should make it easy for social media users to sign up to classes or for membership directly after seeing the ad. When viewers click on Ashley’s page, they see that her bio also includes a call-to-action. She provides a link to her website, details her latest class launch and the paid ad also means that a link to watch more on the website is also provided at the bottom of the page. It’s easy to focus on lead generation. But remember

features that the flow of potential customers quickly increases management and conversion costs.

This is where Lead Management comes in. This will help you figure out how to communicate and who to communicate with. It will determine your messages and when you send them. Understanding leads and effectively managing them is a great way to increase profits and drive more sales.

The moment a person subscribes to a membership they should receive an email of confirmation with information on your gym and how it works there. Leave a week before sending a secondary email so that you don’t inundate them with marketing.

In this second email, you should redirect them to another point of sale. That could be a premium membership, classes or a point of sale online such as a webshop. Include a call-to-action button and links in your email so everything is easier for them.

Use a lead management tool to keep track of your actual and future members so you can focus on marketing and sales. You’ll have the data of all of your leads in one place.

You can also easily interact with them via automated emails and messages – saving you a ton of time in the process. And we know your time is worth GOLD in January.

Engage the customers Once the new customers have arrived, you have to offer the best service possible so they stay in your gym and don’t go running off to your competitors.

You can have the best marketing strategy possible but if the service you offer doesn’t live up to the hype, you’re going to lose your clients faster than you can say ‘power snatch’. For starters, having the right and most qualified teachers for the job is essential. You could also try offering advanced personal training. If you pair this with tracking to encourage motivation, it could place your gym above the rest.

Engaging customers is all about motivating them to keep going to the gym and the best way to do this is to allow them to keep track of their evolution and see the results for themselves. For this, you need a complete app that can offer full tracking of what you are doing at the gym but also exercise plans that you can customize. This means your teachers can focus on motivating clients, while they are equipped with the best tools to drive results (and keep people coming back for more).

Create a smooth client experience

Creating a seamless client experience is paramount to keeping client’s motivation up. This will keep them coming back to your gym and they will act as social proof, telling their friends and family about their positive experiences.

You need to give the best tools to work out so your gym becomes a second home to them. You have to make it as easy as possible for them, which will end up making it all easier for you too.

That means implementing great equipment inside the gym – but also great equipment outside the gym. That’s where software comes in.

Utilize up-to-date software tools like a QR code check-in. This means that gym-goers don’t need a card to check themselves in (which means no forgetting cards), making the experience simpler for both customers and staff.

This is just one great example of how you could improve your customer experience.

Another way is by implementing a system of credits to book classes. These credits can be bought on the app to have a clear system of payments, for both the client and for you.

The system of credits is compatible with an online schedule, which allows clients to book classes directly and have it marked on a calendar.

Small adjustments like this will make you stand out in your local market. Creating an easy, enjoyable experience will drive customers to your gym or studio. Show them what unique features you can offer will encourage them to stick with you, rather than head for the other gym at the end of the street. Implementing your customer experience vision in your business development plan is one of the most efficient ways to retain clients.

sure that engagement doesn’t end when your client exits the building. Encourage your customers to talk and share things between them but also with you.

This can be done using software such as an online community feature, which helps build a stronger relationship with your clients, keeps them motivated and engaged with your club 24/7, and increases retention as a side-effect.

Ways to interact with customers include mass communication, targeted communication (e.g. only members interested in specific classes), or one-on-one messaging. This is all accessible via your web portal or mobile app, so you can engage with your clients anywhere.

We believe that you never leave a gym that is filled with people you care about.

Conclusion So while gaining new clients might be at the top of your priority list this for the new year.

Remember not to lose sight of what the whole picture.

Giving your current clients a winning service and building a real sense of community within your gym (and outside of it) are surefire ways to foster a business that will see exponential growth in 2020. Making sure that the customer journey is seamless from the start will ensure that your customers stay with you much longer – so that money spent on a Facebook ad won’t be going to waste. Check our all-in-one software that could help you to tick all the boxes and get your free demo today.

By Parisa Hashempour Read Original Article business.virtuagym.com/

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Create customer loyalty Bringing in new customers is great – but studies have shown that retaining customers instead of acquiring new ones is actually 6 times cheaper. That means that working on building customer loyalty and keeping the customers you already have is the most effective way to build a business.

Although that doesn’t mean giving up on attracting new customers altogether. It just means dedicating more of your resources to retaining the loyal gym-lovers that you already have.

To improve brand loyalty, you should also try to build a community within your gym and outside of it. This can be done by making

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travel

2020S HOTTEST HOTEL OPENINGS A Heritage Hotel in the Heart of Istria’s TruffleRich Valley Newly opened in the heart of Istria’s truffle-rich hinterland, San Canzian Village and Hotel is an authentic heritage property, where tradition meets modernity. With custom art and local design, guests can savour Istria food and wine, distinctive architecture and luxurious accommodation.

Emerald Maldives Resort & Spa www.emerald-maldives.com The all new, all-inclusive Emerald Maldives Resort & SPA opened its doors on 4th December 2019.

The latest addition to the Emerald Collection is located on Ra Atoll in the Northern Maldives archipelago, comprising a 20-hectare private island with wrap-around reef in walking distance of the beach. Boasting 120 villas, divided into 60 beach villas and 60 overwater villas, each has been designed by architect Edward David Poole who brings a Singaporean and Italian influence to create modern, sleek interiors, unique to the Maldives. With sustainability front of mind, long-lasting Langhi Langhi leaves are used to build canopies and solar panels can be found on every villa, powering the island’s hot water.

Emerald Maldives Resort & SPA offers an array of culinary options at four concept restaurants covering cuisine from every continent, including Amazonico, the Maldives first and only South American restaurant. The resort also comprises an Emerald spa offering a range of Balinese and Thai treatments, two large tennis courts, two paddle courts, an air-conditioned Gym & Sports Centre and a dedicated Dolphin Kids Club. With its own Diving Centre, guests can explore the greatest wonders of the Indian Ocean guided by the support of PADI qualified instructors. Situated on the beach front, the Water Sports Centre provides kayaks, windsurfs, sailing boats and jet skis to guests looking to explore the resort’s otherworldly lagoon.

San Canzian Village & Hotel san-canzian.hr

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Rooms and suites have been individually styled, inspired by contemporary design and the charm of the verdant Istrian countryside; stone-washed walls and a neural palette perfectly compliment the rich country-greens and rolling countryside views. When they’re not gazing at the panorama, guests can feast on Istrian delicacies in Noel Restaurant and Bar, including the world’s best olive oils, top wines, fresh Adriatic seafood, truffles and many other dishes finessed by the Head Chef, using seasonal ingredients grow in the hotel gardens.

San Canzian’s enviable location makes it the perfect base from which to explore Istria.

Renowned for its three culinary gems, truffles, olive oil and wine, guests can visit a local family and their sharp-nosed hounds, searching the forest for treasured truffles. Visit one of many local wineries – many championing bio-dynamic methods of harvesting – or an olive oil producer, before venturing into the countryside on one of the hotel’s classic car excursions. San Canzian Village and Hotel also houses an outdoor pool and sauna, and offers speedboat trips, truffle hunting and guided hikes.

Nobu Hotel Barcelona barcelona.nobuhotels.com Sexy, cool, fun and vibrant, Nobu Hotel Barcelona brings with it the city’s very first Nobu Restaurant, a sophisticated gym and spa, the unique dining concept Kozara and its panoramic terrace.

Barcelona’s hottest new opening includes a Nobu Restaurant and Bar; a sky-high dining destination situated on the 23rd floor. A place sure to delight and astound, the iconic restaurant’s dishes including Black Miso Cod are on the menu, along with some new

influences from Spain. Also unique to the hotel is the eclectic lobby dining spot, Kozara, which serves masterfully executed Japanese inspired Catalan tapas, paired with cocktails using the largest selection of sakes and whiskeys in town. And for those not wanting to venture too far from their rooms, guests can enjoy a wide selection of dishes from the Nobu in-room dining menu. Completing the hotel is the grand opening of the hotel’s sophisticated wellness centre complete with three spa treatment rooms, sauna, steam bath, whirlpool and a 24 hour gym.

Located in the Catalan neighbourhood of Eixample, just a short stroll from the hotel is Plaza de España, Barcelona’s buzzy La Rambla and the main railway station for high speed links to Madrid, Paris, Lyon and Marseille.

Capella Bangkok www.capellabangkok.com Set to open Q1 of 2020, Capella Bangkok is a new luxury retreat, nestled on the east bank of the legendary “River of Kings”. The 101-key property is the group’s first urban hotel in Thailand and is located within close proximity to the Chao Phraya and Charoenkrung neighbourhoods. The first hotel on the riverbank in two decades, Capella’s opening marks the start of an exciting moment for the rapidly re-emerging riverside neighbourhood.

Capella Bangkok’s unprecedented 350 metre riverside setting means each villa and suite will enjoy unobstructed views of the river.

And raising the bar for world-class dining and wellbeing experiences in Bangkok, Capella Bangkok’s signature restaurant will be curated by celebrated Michelin-starred chef Mauro Colagreco whilst in the spa, Auriga Wellness will offer an impressive list of carefully curated Asian therapies that will combine traditional

travel techniques with contemporary solutions.

A lifestyle hub in the heart of the hotel will be “The Capella Living Room”. A river-facing lounge filled with natural light, The Capella Living Room will be a cultural magnet hosting a carousel of local artisans, musicians and chefs, reflecting the neighbourhood’s passion for food, wellness and culture.

Nobu Hotel Warsaw www.nobuhotels.com/warsaw 2020 marks the 75th anniversary of end of World War II making next year the ideal time to explore modern Poland. The site of the Warsaw Uprising, a turning point at the end of WWII, the capital is evolving as a vibrant travel destination, and with nearly a dozen hotels set to open in Warsaw in 2020, none are as highly anticipated as Nobu Hotel Warsaw. Dynamic and distinctive, the new Nobu Hotel Warsaw is set in the heart of this historic city; it is the embodiment of the Nobu brand lifestyle and stands head and shoulders above the rest.

Nobu Hotel’s first Polish property will occupy a new building located at Wilcza Street, designed by the Polish architectural firm, Medusa Group, and will also encompass the existing Hotel Rialto. The design refurbishment will be a collaborative effort between Medusa Group and Californian-based, Studio PCH. The new building will see a transformative architectural design for Warsaw, blending with the original Rialto building.

Named one of luxury’s 25 Most Innovative Brands by Robb Report, Nobu Hospitality is ranked among an elite selection of global luxury brands. Nobu Hotels have been awarded an array of accolades, including Hottest New Hotels by CNN Travel, Wallpaper Best Urban Hotel, Top North America Hotel Opening by Luxury Travel Advisor, and Luxury Travel Advisor’s Award of Excellence.

suites will operate through a sleek smart phone system, allowing guests to control room temperature and lighting at the touch of their fingertips whilst lazing on the beach, as well as easy access to the hotel’s E-concierge services through a single click.

Located just minutes from the charming town on Lindos, the resort is the fifth property within the family-owned Lindos Hotels portfolio of properties and will also boast a healing ThalassoSpa, drawing upon natural island ingredients such as oils, herbs and botanical plants.

Zafiro Palace Andratx https://www.zafirohotels.com/en/hotels/ zafiro-palace-andratx/ Where Authentic Mallorca Meets Graceful, Modern Luxury Summer 2020 will see the opening of Zafiro Palace Andratx, a new, all-suite, 5-star Palace Hotel within the Zafiro Hotels portfolio, bringing a breath of fresh air to the Mallorcan coastline. Set in Camp de Mar, a picturesque village sheltered by mountains and full of natural charm, the hotel is steps away from a blue flag, sandy beach and 10-minutes from the ancient town of Andratx, with its quaint

narrow streets, rural heritage and sprawling farmlands alive with oranges, olives and grapes.

All 304 contemporary suites are spacious and light-filled with a selection of junior suites with private pools, penthouse suites with private terraces and plunge pools, and an owner’s suite overlooking the bay of Camp de Mar. In addition to its close proximity to the beach, the resort is surrounded by a kaleidoscope of swimming pools, lush gardens and stateof-the-art amenities, including an exclusive adult’s only Oasis Pool with Bali beds. Zafiro Palace Andratx is also located alongside the prestigious Andratx Golf Club, allowing golfers to take advantage of the expansive golf courses and facility.

At Zafiro, gourmet dining lies at the heart of all they do and guests will be given the opportunity to experience five delectable themed restaurants boasting a wide choice of selections, from local Spanish cuisine to farther afield Mediterranean and Asian specialities. All-inclusive, half board and b&b options are all on offer and the Zen, Body & Mind Spa allows visitors to find inner bliss with a selection of luxury massage cabins, a sauna, 2 spacious indoor swimming pools and a hightech fitness centre.

Lindos Grand Resort & Spa www.lindosgrand.com In May 2020, Rhodes is set to welcome the island’s most stylish new adults-only resort, with the official opening of Lindos Grand Resort & Spa. Boasting breathtaking views across the sandy shores of Vlycha Bay, this chic and contemporary beachfront playground offers undisrupted ocean views with wrap around infinity pools.

The epitome of eco-chic, Lindos Grand Resort & Spa’s carefully considered design naturally blends into its serene hillside setting with locally sourced materials that collect and store rainwater throughout the winter months.

Tech-friendly and innovative, all rooms and

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travel

2020 TRAVEL TRENDS In 2020, travel is going to be about more than Insta-bragging. Purpose and intention permeate everything - consumption for its own sake just isn’t cool anymore. Instead, next year’s big travel trends are distinctly green minded, highlight the unsung destination and reveal new sides to old favourites.

So from eco-trips to off-season surprises – here are some travel trends you need to know about now.

THE TREND: GOING GREEN Sustainable travel are the buzzwords for 2020. Protecting the environment has moved from a fringe issue to become one of the leading factors in planning a trip.

Millions of us have been inspired by Greta Thunberg to start taking action on climate change. And although we are merely at the beginning of this shift, it is led by those who will shape travel in future. Airlines, hotels, tour operators, and car hire firms, along with a wide spectrum of businesses across the travel industry are participating in ecoinitiatives such as allowing air travellers to purchase carbon credits when booking a flight or car hire companies that are now offering, and even specialising in, electrical vehicles. Next year will see an increasing number of hotels and resorts investing in sustainable technology, waste reduction and energy saving initiatives.

Where to go... Resting in a small fishing village between mountain and sea, Gennadi Grand Resort in Rhodes is artfully designed with eco-sensibilities in mind. A synthesis of form, function and scaled structure, Gennadi Grand Resort operates under a BMS (Building Management System) comprising of leading innovative energy management technology.

Slanted roofs simultaneously minimise sunlight reflection whilst optimising the microclimate conditions, with energy-saving glass panels, and forward-thinking recycling practices.

The all-inclusive Emerald Maldives Resort & SPA just opened and is already paving the way for sustainable travel. Set on Ra Atoll in the Northern Maldives archipelago, the project, which sits on a natural lagoon and wrap-around reef, was spearheaded by architect Edward David Poole - and each stylish villa is environmentally sustainable in practice. Rather than imported timber, long-

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lasting langhi langhi leaves have been used to build the villa canopies, replaced every 6-8 years rather than every 2 years which the norm for Maldivian resorts is. Each villa is also kitted out with solar panels, discretely tucked away, powering the entire island’s hot water, and the resort is home to a Chef’s Garden from which, the majority of herbs, spices and salads served on the island are sourced.

THE TREND: PURPOSE LED TRAVEL Aiming to counteract the negative impact flying has on the environment, travellers in 2020 want to make those emissions count.

Reconnecting with loved ones, soul-enriching experiences, supporting local communities and adding to the greater good is a major focus for travellers in the year ahead. Very much in line with eco-travel is a need for purpose. Aiming to counteract the negative impact flying has on the environment, travellers in 2020 want to make their emissions count. Reconnecting with loved ones, soul-enriching experiences, supporting local communities and adding to the greater good is a major focus for travellers in the year ahead. Travellers in 2020 want to feel as if they are making a difference even when away on holiday.

From participating in coral regeneration projects in the Maldives, picking up trash on local beaches, building schools in India– there is intention and purpose inspiring the experience.

Where to go... Fairmont Maldives Sirru Fen Fushi teaches guests and actively encourage them to participate in regenerating the coral reef and improving sea life as part of an underwater art installation and coral regeneration project. Designed by acclaimed British eco-artist Jason deCaires Taylor, guests are led through the living installation by the resort’s resident marine biologist before planting their own coral as part of their effort to reinvigorate local sea life.

THE TREND: OFF-SEASON SURPRISES Savvy travellers in 2020 know that some hotspots are superior off season. For example, spring is the perfect time of year to enjoy the secluded coves and beaches on Ibiza before the madness of summer kicks off.

Coastal paths are blooming with blossoms and the legendary beach bars are laid-back, not packed. And while tourist numbers subside and the flight costs fall, Mallorca’s balmy temperatures remain long into the

Autumn.

Where to go... Nobu Hotel Ibiza Bay just launched a range of ultra-personalised experiences which lets visitors experience Ibiza (or My-Biza) in their own way. Picnics are delivered to scenic spots, and Bali-bed butlers can bring everything from iced towels to turmeric shots and fresh sushi rolls. There are one-to-one diving expeditions with a marine biologist and bespoke yacht trips to showcase the island’s insider spots and prettiest bays.

The Spanish word for sapphire, Zafiro hotels are pretty and surrounded by shades of blue.

Zafiro Palace Hotels are all tucked away in different corners of Mallorca, making them the perfect base to explore some of the off-season gems such as family-run wineries.

The cooler autumnal temperatures work for cyclists and hikers as well as culture lovers THE TREND: GETTING PERSONAL Good or bad, in today’s digital world, everyone from Facebook and Google, to hotels, airlines and ride sharing companies, know more about us than ever before. This level of personal knowledge extends to all aspects of our lives: we personalise our grocery orders, get suggested music and podcast playlists are aligned to our tastes. In 2020, hoteliers are working harder than ever before to make travel feel personal – from bespoke toiletries and breakfast smoothies to personalised tasting menus and bespoke local experiences. Our world is personal, and we want travel to be too.

Where to go... Personalisation extends to the spa at Es Saadi Marrakech Resort, which offers a bespoke, all-botanical PHYTO hair treatment designed to cleanse, condition and revive hair with a selection of products uniquely designed your own hair type. A detailed analysis with a micro-viewer magnifies the hair up to 600 times, and you can kick back and relax in the resort’s Oriental Thermae hydrotherapy circuit while your hair is beautifully restored. This can be followed by a professional blow out in the resort’s on site (and very glam) Dior Institut.

THE TREND: THE UNSUNG HERO Everyone is talking about the rise of the ‘second city’ in 2020 – the lesser known destination over the typical and touristic.

travel Cambodia’s bioluminescent beach and soar in hot air balloons over ancient Anatolia.

Where to go... Set just at the edge of the ancient village of Uçhisar, argos in Cappadocia is a place that everyone should see at least once in their lifetime. With panoramic views of the hot air balloons that drift across the sky each morning at sunrise, this 2000-year-old network of ancient ruins, caves and underground tunnels are home to an unforgettable heritage-style hotel retreat.

In fact, according to Booking.com, over half (54%) of global travellers want to play a part in reducing over-tourism, while 51% would swap their original destination for a lesser known but similar alternative.

For example, in 2020 travellers are likely to forgo Dubrovnik and instead head to Šibenik, one of Croatia’s oldest historical towns, with its dreamy deep blue seascapes, and travellers in Turkey will discover Datça, in southwestern Turkey, a pretty peninsula with pine-forested coastline and a crystal-clear cove that is a blissful haven from the bustling crowds of nearby Bodrum.

Where to go... Lesser known than its cousins Dubrovnik and Split, Šibenik is yet to be discovered by much of the outside world.

Set in an area of natural and unspoiled beauty, D-Resort Šibenik, with its sleek interiors of pure white concrete, glass and wood, makes a very stylish statement on this part of the Dalmatian coast.

An insider’s alternative to the bustle of Bodrum, Datça, is home to one of Europe’s finest hotels – D Maris Bay. Its natural beauty must be seen to be believed. Perched just above the place where the Aegean meets the Med, this stunning retreat offers great dining, five secluded beaches and an enormous infinity swimming pool carved into the edge of a cliff.

THE TREND: LEARNING FROM LOCALS

In 2020 travel is less about poolside lazing than broadening personal horizons and getting under a destination’s skin. And in terms of nailing this trend - learning a traditional skill from a local is a two-for-one.

That means things like Himalayan hikes lead by local climbers and mindful yoga retreats in Morocco.

Where to go... On the Istrian peninsula, a charming region of quaint hilltop villages, Adriatic waters and dense oak forest, visitors will find the foodie holy grail: the Istrian white truffle. Now, the skills passed down through generations of truffle hunters are there for guests to learn. Keen learners will gain a new appreciation of these beauties when invited to join locals on forages, finishing off the day with a joyful lunch of truffle-infused delicacies and local wines.

THE TREND: THE ALT BUCKET LIST Big ticket travel wonders have had their moment in the sun, 2020 is about curiosity and a point of difference. After all, watching the sunrise over the Egyptian pyramids alongside hundreds of selfies stick wielding tourists is just not the life changing experience you were hoping for. Next year, visitors will seek out bucket list destinations that go beyond the norm. So rather than trekking up Machu Picchu, savvy travellers will explore Peru’s incredible rainbow mountain in the Andes; steering away from the northern lights in Finland, 2020’s travellers will discover

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KATIE BULMER COOKE THE SHOP Whether you’re looking for a fitness plan, a healthy recipe or a business pep talk with a difference, my shop has something to suit you and this time... it will work!

Shop for an exercise workout personalised just for you, a nutrition cookbook or my popular business programme made for budding entrepreneurs - make that change, you’ve been wanting to, today. If you’re looking for something in particular, please don’t hesitate to get in touch.

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features

KBCxAIM Black Wrap Legging These full-length leggings have a form-fitting design with flat seams for maximum comfort and flexibility.

From only ÂŁ49.99

KBCxAIM Black Crop Top This intricately designed crop top is perfect for the gym or lounge. Quality fabrics and flat seams make this product a pinnacle in manoeuvrability and comfort. The high front and sides provide increased support.

From only ÂŁ34.99

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features KBCxAIM Grey Marl Wrap T The ultimate in comfort and style. Suitable for weekend relaxing, mind body classes and everything in between.

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KBCxAIM Printed Vest This intricate design sits on an innovatively designed vest. Flat seams provide comfort and a form-fitting design maximises flexibility, all the while remaining stylish and sleek, perfect for any occasion.

FROM ONLY ÂŁ39.99

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‘Ladies Who Lunge’ Sweatshirt The ultimate in comfort and style. Suitable for weekend relaxing, wearing to and from the gym or even teaming with jeans.

From only £49.99 Find the full range at www.katiebulmer.com/kbcshop

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nutrition

REVEAL YOUR BODYS DIET. EXERCISE AND LIFESTYLE PREFERENCES ACCORDING TO YOUR DNA. At PT Today, we tested Vitl’s DNA Nutrition Test ourselves to see just how much we can find out about our health; and amount of in depth information we got was amazing!

to a problem with the leptin or thyroid hormones. This has increased my awareness of what I eat and how much exercise I should do to balance out the slow metabolic rate.

In late 2019, I sent off my saliva sample. The process was simple. I got the kit in the post, registered the code from the box onto my Vitl account, and did the swab. This is something that I’d personally prefer to do over a blood sample, because of the ease (and lack of pain involved)! I popped the tube into the provided postage bag, and into the post box.

With regards to vitamin intakes, the Vitl results tell you which genes are affecting that particular vitamin level, what foods to eat to increase it, as well as your own personalised vitamin pack with the vitamins you need to feel your best delivered straight to your door in handy daily strips. What more help could you need, right?

It took just over 3 weeks (and this was over the festive period) for my sample to be received, and analysed by the nutritionist. I was sent an email when my results were ready, and the link sent me straight to this page. I absolutely love how minimalistic and easy it is to navigate. With all of my information in one place; or the option to select a separate category such as Skin care, Weight management, Digestion, Energy levels, Stress & anxiety, Physical performance, Immunity, Fertility, Pregnancy, Postnatal, Hair, Intolerances, Sleep and Sugar consumption! It’s so quick to find out my nutritional information on certain parts of my life.

From looking through the results, it seems that the Typical traits are positive, whereas Impactful traits are negative. This makes it even easier to see the levels of good and bad things in my body; meaning that I can adapt my habits accordingly. For example, finding out that I am highly likely to have a slow metabolism, due

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After finding out all you need to know about your genes, how they have affected your health (and which parent to blame!); it’s time to do something about it.

Not only do you get a personalised vitamin pack, but also a meal plan developed by a nutritionist. Here is an example of a recipe from my meal plan. Along with the ingredients and method, it tells you how long it’ll take, how many servings, how many calories, the difficulty, and all the nutritional info you need. Despite being a vegetarian myself, this recipe can easily be adapted to my diet with a chicken substitute, such as Quorn Pieces, without losing the protein levels.

Another thing that Vitl told me, is that I am highly likely to have sleep bruxism, according to my genes. This involves teeth grinding and jaw clenching at night. I am definitely now more aware that I find myself clenching my jaw before I go to sleep without realising.

Vitl explains that this is usually related

to stress levels, and lists a number of methods to alleviate it; such as, taking a bath with Epsom salts or practising meditation before bed. I have discovered so much that I didn’t know about my body.

Not only does the test tell you the likely levels of your vitamins based on your genes, it tells you how to change your lifestyle to balance them out regarding exercise, mental wellness and dietary needs. From my experience, this is a fantastic service to invest in if you are intrigued by what your DNA has to say about you and\or looking to increase your wellness levels for an improved quality of life.

The DNA Nutrition Test is currently at £69.00 (from £119.00) - get yours and even more information on the Vitl kits at vitl.com

nutrition

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nutrition

VEGAN FRUITY CHOCOLATE SMOOTHIE BOWL RECIPE Smoothie bowls are one of the best ways to transform your breakfast into a delicious and nutritious work of art.

Ingredients 450ml vegan yoghurt 1 scoop Myvegan Vegan Protein Blend (Chocolate flavour) 1 Myvegan Carb Crusher 1 banana Handful of raspberries 1 tbsp. of pomegranate seeds 1 tsp. Myvegan Organic Chia Super Seeds 1 tsp. shredded coconut

Method Add the Vegan Protein Powder to the yoghurt in a medium sized bowl. Whisk gently to combine the ingredients until it is smooth.

Pour the smoothie mixture into a wide bowl.

Chop the Carb Crusher and banana into even slices.

Take the Carb Crusher, banana, raspberries, pomegranate seeds, chia seeds, and shredded coconut and decorate the top of you smoothie bowl. Start at one side and move towards the centre to help keep the lines of toppings even.

Author: Arabella Ogilvie (Myvegan. com)

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nutrition

COFFEE CACAO BREAKFAST PROTEIN SMOOTHIE Ingredients 200ml milk 100ml brewed coffee Latte or Chocolate flavoured Impact Whey Protein 1 tbsp. maple syrup 100g banana 1 tsp. Cacao Powder

Method 1. Add all ingredients to a blender and blend on full power.

2. Add ice cubes or vanilla ice for extra texture/taste.

Recipe credit: Jennifer Blow Editor & Qualified Nutritionist

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nutrition

HOW TO HAVE A HEALTHIER 2020 ACCORDING TO THE HEALTHY SNACKS MAN and what was available lacking in taste or credentials so he decided to use his network to create his own range of products.

He created his first range of healthy snacks, Pure Bite which are healthy ‘grab and go’ snacks suitable for people with allergies and intolerances.

The Pure Bite range is dairy free, gluten free, vegan, preservative free, high fibre, high protein, low salt, low sugar and low in calories. These snacks are the perfect bitesize graband-go snacks for people interested in outdoor fitness who want to be healthy but don’t want to compromise on taste and flavour.

Jason Bull is the Founder and Managing Director of Bite UK Snacks Ltd, dedicated to the development and sale of healthy, free-from snacks and related products aiming to become the UK’s leading healthy snacks business in a sector now thought to be worth around £200 million.

Jason Bull started the business after he experienced first-hand via friends and family diagnosed as coeliac, the difficulties they were having in finding good quality and tasty gluten free product for the mass market. As a director in a food business he was on the road all the time. Following a period of his own digestive problems he tried to eat healthily and found it impossible. There was nothing on the shelf of convenience stores, motorway service stations and even supermarkets. He found convenient healthy snacking extremely limited

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We caught up with Jason, and asked him how to have a healthier 2020.

How was 2019 for you, health-wise?

A lot of travelling and meetings has meant it’s been difficult to keep muscle mass on and fat off, it takes its toll and you need to reassess sometimes and get back on track. It’s refreshing to do so and is working.

What was your favourite healthy snack in 2019? PureBite – of course!!

Do you have any tips for people who are trying to snack more healthily in 2020? Check the ingredients and nutritionals for those purporting to be healthy- they aren’t always. Go for lower calorie with good protein content and products like our

almond clusters that will keep you fuller, for longer without having to consume empty calories How long was the process of creating healthy snacks that are dairy free, gluten free, vegan, preservative free, high fibre, high protein, low salt, low sugar, low in calories AND deliciously moreish? It took around 18 months from concept to launch and to get it spot on like we have now took 4 years.

What time in the day do you recommend people to snack on Pure Bite? After working out? You can add the popped rice clusters to your cereal or porridge, and the nut clusters are best post workout / late afternoon (or even for the children’s suppers!). I’m surrounded by PureBite in the office – my experience tells me any time of day is a good time of day.

Why is it so important to have representation in stores of healthy snacks for people with allergies and intolerances? As it feels so isolating and frustrating to have the lack of choice for those who simply cannot eat most of the products on the shelves. OK – the vast majority of consumers are choosing our products due to lifestyle choice, however retailers should be providing the best products; especially for those with intolerances and promoting start up products like myself trying to make life easier and better for those afflicted. Instead it’s about how much investment you can have behind the brand and the marketing you can provide and I feel the core ethos of retail is being lost –

nutrition to provide the best products we can for the consumer demand.

What is your favourite flavour in the Pure Bite range? My personal favourite is the blueberry popped rice and coconut & strawberry clusters When did you become vegan and why? Around 18 months ago – I was slowly trying to get into it and that didn’t work. Mainly for health reasons and to reduce environmental impact What are your new year’s resolutions? To launch a new range of healthy snacks and continue to improve the brand and the choice that’s out there for the people who need it. And to help spread awareness of the importance of a healthy diet and the role that snacking plays within that – particular from the ground up starting with children. I’m trying to teach my kids in a world that’s focussed on cheap products sold en-mass that are unhealthy.

Were there any nutrition trends that we should leave in 2019?

In 2019, we’ve had a number of big launches of ‘health bars’ promising amazing health credentials but not really delivering on taste. So there will be some consolidation of those brands as they disappear leaving health conscious shoppers with a selection of better tasting remaining products – so its good news!

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nutrition

MAPLE ROASTED BRUSSELS SPROUT SALAD Ingredients

50g pecans

For the dressing:

1 medium apple

2 tbsp. olive oil

Squeeze from 1/2 lemon

2 tbsp. balsamic vinegar

Method

1 tbsp. Organic Maple Syrup

Preheat the oven to 400°C and line a baking tray with parchment paper.

1 tsp. dijon mustard Salt and pepper to taste

For the salad 1 tbsp. olive oil 450g brussels sprouts trimmed Dash of salt and pepper 50g dried cranberries

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Prepare the brussels sprouts by tossing them in a bowl with the olive oil, salt and pepper. Spread them out evenly on the tray and roast in the oven for approximately 30 minutes or until slightly crispy on the outside.

Meanwhile, make the dressing by whisking together the olive oil, vinegar, maple syrup, and dijon mustard in a

small bowl. Season to taste with salt and pepper.

Slice the apples into thin slices and mix them in a separate bowl with lemon juice.

Once the brussels sprouts have cooled, cut them into thin strips and add them to a large salad bowl. Add the sliced shallots, dried cranberries, pecans, and chopped apples, and toss them to mix them together.

Drizzle over the dressing and toss some more. Serve immediately.

Twitter @tracygriffen or call Personal Trainer Tracy Griffen for an informal chat on 07743 741 088

nutrition

SPICED BUTTERNUT SQUASH SOUP

Ingredients 1 tbsp. coconut or avocado oil 2 medium shallots (thinly diced) 2 cloves garlic, minced (2 cloves yield ~1 tbsp. or 6g) 1kg peeled & chopped butternut squash (1 medium butternut squash ) 1 pinch each sea salt + black pepper (plus more to taste) 1 1/2 tbsp. curry powder 1/4 tsp. ground cinnamon 1/4 tsp. chilli (or garlic chilli paste) 1 can light coconut milk 0.5l vegetable broth (DIY or storebought)

2-3 tbsp. Organic Maple Syrup (or sub coconut sugar) chilli flakes (to decorate) roasted pumpkin seeds (to decorate)

Method Heat a large pot over a medium heat.

Once hot, add the oil, shallots, and garlic. SautĂŠ for 2 minutes, stirring frequently.

Add the butternut squash and season with salt, pepper, curry powder, and ground cinnamon. Stir to coat the butternut squash pieces in the seasoning. Then, cover and cook for 4 minutes, stirring occasionally.

Add the coconut milk, vegetable broth, maple syrup or coconut sugar, and

chilli garlic paste.

Bring to a low boil over a medium heat and then reduce heat to low, cover, and simmer for 15 minutes or until the butternut squash is soft enough to put a fork in.

Use an immersion blender and puree on a high setting until smooth and creamy.

Taste and adjust seasonings, adding more curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over a medium heat.

Serve as is or with garnishes of choice. Store leftovers covered in the refrigerator for 3-4 days or in the freezer up to 1 month.

Recipe credit: Arabella Ogilvie

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nutrition

HEALTHY VEGAN COCONUT SNOWBALLS

Ingredients

Method

them in the fridge.

For the coconut balls:

To create the snowballs, put the melted coconut butter, maple syrup and the shredded unsweetened coconut into a small bowl and stir with a spoon until well combined.

For the chocolate ganache, melt cacao buttons with coconut oil and water in a heatproof bowl over boiling water. Stir well until all the buttons are melted.

Place the bowl in the freezer for about 3-5 minutes to allow the mixture to firm up.

Pour the ganache into a sauce bottle and wait for a few minutes to allow it to cool slightly.

Once chilled, shape the mixture into 8 balls with your palms – it can help to have slightly wet hands.

Drizzle the ganache over the snowballs and return to the fridge for the ganache to set.

Roll the balls in the shredded unsweetened coconut and store

Recipe credit: Arabella Ogilvie

80g coconut butter melted (NOT coconut oil) 150g shredded unsweetened coconut + more for rolling 80g Organic Maple Syrup or agave syrup For the chocolate ganache: 100g Organic Cacao Liquor Buttons 20g coconut butter 10ml water

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training

LES MILLS CORE TRAINING

New research published in The Journal of Sports Medicine and Physical Fitness shows threedimensional core exercises can improve running symmetry and help achieve quicker 5km run times by an average of 66 seconds.

The six-week study revealed: •

Participants’ increased

running

speed

•

Running economy improved (a measure of how efficient you are as a runner).

•

They decreased their five kilometre run times by an average of 66 seconds without a significant difference in mean heart rate

•

They increased their ability to hold a plank by over 60%

•

Ankle range-of-motion asymmetry decreased by 46% while running on a level surface

Jinger Gottschall, Associate Professor, performed the Les Mills Running & Core Training Study at Penn State University and says her findings demonstrate that runners can improve their performance by focusing on integrated core exercises that target primary muscle groups from hip to shoulder.

Running is a three-dimensional activity While your legs are moving forward in one plane, the movement of your arms and torso moving in another plane is also important for force production and running economy.

simply run more miles. Our research demonstrates that integrated core training – so often a missing component - can improve performance and symmetry.”

Reducing range-of-motion asymmetry

The greatest improvement in symmetry was at the ankle, with significant differences not only during level running but also during uphill angles. More specifically, ankle rangeof-motion asymmetry decreased by 46% while running on a level treadmill (no incline), by 36% running at a 3% incline, and by 33% running at a 6% incline.

“The results of this study demonstrate that an integrated combination of exercises could be extremely beneficial in terms of improving joint symmetry for injury reduction, deep hip muscle training for knee alignment, and abdominal training for efficient force transmission,” Gottschall says.

“Unlike previous studies that have used an isolated strengthening approach to help improve running performance, this study predominantly included a series of three-dimensional integrated exercises. The faster running speeds and increased economy were likely due to the unique sequence of integrated exercises in CXWORX™.”

Since conducting this study Gottschall has developed five different running guides catering for beginners through

to experienced runners.

About LES MILLS Les Mills International is the creator of 20 global group fitness programs, including BODYPUMP™ (weights), BODYCOMBAT™ (martial arts), RPM™ (indoor cycling), LES MILLS GRIT™ (30-minute high-intensity interval training) and the revolutionary immersive cycle experience, THE TRIP™.

LES MILLS workouts are delivered by 140,000 certified instructors in 20,000 clubs across 100 countries and are available for at-home exercisers via the LES MILLS™ On Demand streaming platform. Every week, millions of people get fit with Les Mills.

About Les Mills Research Significant investment in ongoing research is an important part of the Les Mills fitness philosophy. The research assures club partners and their members that LES MILLS group fitness programs are effective and safe. Les Mills partners with universities around the world to investigate relevant areas of exercise science and test the effects of its programs on key community health factors such as obesity and heart disease. Les Mills research is independent, peer-reviewed and industry-recognized.

For more information, visit lesmills. com/research

The research asked runners to complete Les Mills CXWORX™, a threedimensional 30-minute programme to test its effectiveness.

“This research establishes the critical three-dimensional core component of running training,” says Gottschall, herself a long-time running enthusiast.

“Endurance athletes typically live by the slogan ‘more is better’ and

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training

NEW YEAR NEW ME

By Alex Hurst a Master Trainer for Matrix Fitness, Premier Global NASM and Head of Fitness and Conditioning at Preston Grasshoppers A lot of new gym members starting in January end their journey before it even begins, according to last 2 years data from Strava. It shows that the 12th January in 2018 and 18th January in 2019 was the day most people gave up the health kick. Our job as fitness professionals is to keep people active, encourage results and prevent clients from giving up.

The best method to keep clients encouraged through January is focusing on the interests they have from your initial conversations and linking them to the topics covered through this article.

Increase Member interaction Group exercise is a proven formula for retention of clients. Research

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from Fitness Institutes prove that gym members who engage in a form of group exercise leads to longer client retention. Trainers should use this to their advantage with members new and old having the same dip over the Christmas period, which includes overindulgence and reduction of activity. Small group and partner PT sessions as well as group exercise can be a powerful motivator with the clients having the same common goal – shedding those Christmas calories!

Some group classes may prove more beneficial than others with target training becoming more popular and will only increase in the near future, examples being: Orange Theory, F45, and Matrix Ride Cycle Classes.

All providing training outcomes that encourages the clients to beat focused data the next time they engage in the class, or at least work towards the same levels.

Calorie focused training will be a big motivation in the early part of the year with many clients focusing on the extra

pounds gained over the festive period.

The use of metrics via cardio consoles and heart rate tracking devices such as MyZone – a Heart Rate training systems will boost client motivation and give clear targets for each session.

How to Motivate Clients The new year acts as a perfect time to set new goals or a re-evaluation of current and previous goals. These goals act as building blocks for the client in the next step of their journey.

Proof that the program is working for your client is one of the most powerful tools in creating a positive emotion for the client to keep focused. So ensure you check levels of progressions are happening.

To set this up, use a S.M.A.R.T goal. This simple but very effective goal setup for a clients to achieve in the short-term could be vital for keeping them from quitting:

training fitness professional.

Fitness Industry: In Australia and UK he has supported several Health club providers such as Fitness First Australia, Uber Shape Australia, DW fitness, Local leisure providers based from the council – Trafford/Salford as well other independent gyms.

Specific – Complete 2 sessions per week Measurable – Track via training log like My Fitness Pal or a personal diary Achievable – Following a progressive programme set by a trainer Realistic – The right amount in a schedule Time – 1 month Set some targets for yourself. The gym floor in January is the biggest window of the year to gain new clients. Have you thought of offers to attract new clients, linking to the group exercise timetable? Consider referral deals or ‘bring a friend for free’. This may be nothing new, but doing the basics in the right way will always bring in extra business.

Another prediction is small group training. This will be one of the largest growing trends in the industry. Many trainers and companies should look to implement this system more effectively, get ahead of the curve and add small group training to your repertoire. Placing new members who will have similar goals and motivation together into the New Year will be a powerful tool for retention of clients.

Programming and Progression The general theme with this group is they go from very little or nothing to a busy and tiring fitness regime, which

isn’t maintainable. Their journey starts with their induction which is a key part of the process, at the end of this process we should be providing some structure and realistic goals.

Having a clear pathway and programme for the clients to achieve in this phase is going to be key to aid retention and give the client a focus. Up to 10% increase per week, for progressing the workouts, drives optimal results with an effective progression,. This is in relation to load, volume or frequency of training.

Members who receive a good quality induction to the gym and/or a taster PT session to your facility, can boost retention up to 15 months longer than members who do not receive an induction. Delivering an induction for up to 1 hour, will create the initial report with the new member and could be a lead for you as a personal trainer.

This supported with 4 interactions within their first week, are up to 80% more likely to make a visit to the gym the following month. Keeping them with you and helping them get the ‘New Year, New You!’

Current Work: Currently working as a freelance tutor and assessor for Matrix fitness UK, Premier Global NASM whilst also studying a Sports Rehabilitation degree at Bolton University. Alex also maintains Personal training clients and massage clients through a local clinic/ gym. These clients include professional rugby players, football players and professional golfers.

Professional Sports: Other professional sports Alex has worked with include Triathletes, Golfers, Professional football and Rugby teams – currently 2 League One sides, 2 Super league clubs. Also, Alex is still currently playing for a National league Rugby Union side and combines this role with being their Head of Fitness & Conditioning.

Head of Fitness & Conditioning for Preston Grasshoppers RFU Master Trainer for Matrix Fitness UK, RIDE trainer, MX4/MX4 Active trainer, Master Trainer for Premier Global NASM M: 07572072381

E:Alex_hurst_378@hotmail. comRoom

Experience: Alex is an Ex-International Rugby League player who represents Matrix and Premier Global NASM. With 10 years in the Sports/fitness industry, 7 of which working with clients and the last 3 years adding tutor roles teaching personal trainers. He has now established himself as an experienced

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business

RETENTION STRATEGIES FOR PERSONAL TRAINERS Retention is probably the most loved, feared and debated topic in the fitness industry. Whether you’re a gym owner or selfemployed Personal Trainer (PT), everyone’s striving for better retention rates; after all, it’s the lifeblood of your business.

Before you can work out how to boost retention, you must first figure out why your members or clients are leaving. There can be many reasons for this, from not receiving the quality of care or training they were expecting to being unable to afford your fees.

Essentially, retention is a puzzle with many pieces, which needs to be constantly measured, but the good news is that there are some strategies and best practices you can quickly apply to start turning the tide.

Learn from Walt!

Probably not something you were expecting me to say, but a great lesson can be learnt from the legendary Mr Walt Disney who said, “Do what you do so well that they will want to see it again and bring their friends.”

As a PT, those words really resonated with me. If my PT sessions were a show, what would I place on stage to ensure I received an encore at the end? How would I need to perform to create a theatre of raving fans who would share great reviews with their personal networks, thus attracting new audiences?

Personalise The Experience Delivering a personalised experience is a great way of achieving high retention rates. It seems obvious to say it, but, to make sure your clients feel personally cared for and valued as individuals, you need to spend time getting to know them. It’s the only way you’ll be able to create meaningful experiences,

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encouraging them to stick around!

time-based).

A large part of this is having strong Emotional Intelligence (EI) skills.

Defined as, “The capacity to be aware of, control, and express one’s emotions, and to handle interpersonal relationships judiciously and empathetically,” having high levels of EI enables PTs to support clients to be their very best in more than just health and fitness-related goals. Any good PT can understand human anatomy, grasp the concepts of how to design an effective fitness programme and how to execute it, but truly great PTs know how to inspire clients with a vision of change.

Focus on EVERYONE

Another important factor in being able to deliver a personalised experience is making sure that you’re up to date with the latest trends and training techniques. This will not only help you to stay relevant, but it will also equip you with the knowledge required when confronted with different client needs and demands, which could range from working with a specific physical issue to implementing a particular type of training method that they’d like to focus on. At The Training Room, we believe you should never stop learning and we highly recommend CPD courses as a way to develop new and existing skills that can help to differentiate you within the market, leading to more client enquiries and better retention.

Set S.M.A.R.T Goals During the sign-up process, make sure you collect as much information as possible from the member or client.

Write down their ambitions, motives, fitness experience, fitness levels, lifestyles and record all their current fitness metrics, such as weight, body fat and muscle mass. This can then be used to set S.M.A.R.T goals (specific, measurable, achievable, relevant, and

When we think about retention, we tend to picture those who are most likely to walk away from our service.

But what about the ones who are engaged, motivated and have reached their goals? What strategy do you have in place to keep them on board and use them as an ambassador for the business? It’s vital that you consider every type of member or client – knowing exactly what you’ll do at each stage of their journeys. You may find that this “sense of community” leads to your clients finding support in each other – which only strengthens your business.

By Darren Doak, National Field Manager at The Training Room For more information about The Training Room, its Personal Training courses and CPD modules, please visit www.thetrainingroom.com/ personal-training-courses or phone 0330 122 2020.

features

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the ultimate team challenge

THE SNOWDONIA CHALLENGE Saturday 27 June 2020 NEW FOR 2020:

Option to self-fund your costs and fundraise for the charity of your choice.

The race is on  Cycle 40 miles  Climb Snowdon  Canoe Llyn Gwynant For more information and to register online:

www.dream-challenges.com t: 01590 646410 e: events@dream-challenges.com

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business

3 WAYS TO KEEP YOUR CLIENTS ON TRACK As you well know (and wish your clients knew better), time spent working out with you is only the first sweaty step on the street towards building a stronger body. A healthy diet filled with whole foods and discovering more ways to become active day-to-day will go miles in helping your clients achieve their fitness goals. But how do you drill this in?

Screen-time doesn’t have to mean scrolling time One survey in the UK revealed that the time people spend on their smartphones adds up to as much as fifty days a year. If you are trying to get the attention of your clients outside of the gym building, the best way to reach them is through their mobile phones. While social media is the most common way to do this, it can also lead to negative responses from clients. A systematic review of twenty papers published in 2016 found that photo-based activities such as scrolling through Instagram or posting pictures of yourself online can be an issue when it comes to having negative thoughts about your body. To promote a healthy, positive attitude instead, try an alternative method of phone-based activity. This could mean encouraging clients to learn more about health and nutrition by following helpful

podcasts or recommending them your favourite Netflix documentaries. Or it could mean using an app for personal training such as Virtuagym, which gives clients workouts to do at home and can be used to track nutrition.

Make goals meaningful If a client has a big event such as a wedding or holiday coming up, they may be easier to motivate. But if the need to get in shape isn’t quite so immediate, a client may need to be pushed to set goals in order to stay on track. Sit down with your clients and try to understand exactly what they hope to achieve. Encourage them to move away from vague statements like “I want to tone up” or “I want to lose weight.” In order to keep them tuned into their training plan, goals should be both realistic and extremely specific such as “I want to squat my body weight” or “I want to run a half marathon in three months time”.

Adding a date of completion will also help to add a sense of urgency and keep your client coming back to train with you. Try and get your client to find their why. Keep in touch via a messaging app and remind them of this on the days they are tempted by junk food or are inclined to skip a gym day.

Keep things interesting Boredom can leave clients sliding off their fitness regimes quicker than you can say “squat press”. It’s your job to make the workouts fun and interesting and keep your client coming back for more. You can do this by switching up workouts frequently and creating bespoke routines that are based on the kinds of exercising each client loves to do. If it’s sunny, take a client outside.

Throw in some boxing or incorporate calisthenics such as helping your client perfect a handstand. You could also organise rewards for your clients after they achieve set goals - who can refuse a free smoothie?

When it comes to keeping clients on track remember that it all comes down to making sure they stay engaged with the programme. For more tips on how to keep your clients motivated head to the Virtuagym website. www.business.virtuagym.com

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business

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business

NEW YEAR NEW JOB Everything you need to know to make the right career move from Entrepreneur and BBC Apprentice Experts say the new year is a good time to start your search for a change in profession as workers return to work feeling motivated after the Christmas break. Kayode Damali, 2018 well-loved, cheeky BBC Apprentice and Top 10 of the Most Powerful Young Entrepreneurs in the World’ offers tips on what you can do to get ahead.

‘My career journey from working at Charlton Athletic Football club in merchandising to featuring on the 2018 BBC Apprentice to entrepreneur with a recently launched educational and professional podcast, The Right Route, in collaboration with national leading in training provider Qube Learning, I can now say I know what works effectively to securing a dream job.’

After Christmas, many people feel a negative weight of returning to a monotonous cycle that leaves them feeling uninspired and lacking in enthusiasm in their workplace. It’s important to remember that though it can be an exciting time a considered approach is key to making sure you take the right route.

Don’t accept a job because it looks like a glossy escape from the doom and gloom of your current situation, really think about whether you can see yourself working there in years to come. The grass is not always greener, and a hasty decision could mean you end up looking for another role soon after.

interview. It’s the chance to showcase your experience, skillset and show a business how they can benefit from hiring you. Your summary paragraph is the opportunity to hook them in right off the bat, let them know what you have to offer, what it is that makes you stand out and remember, though predominantly work focused they will want to know about you and how you fill fit in.

Make it relevant. Employers needs will be different so ensuring your CV is topical to them will help encourage their interest in you. Personalisation and relevance are imperative, it shows you have done your research and taking the time to get to know them and their brand.

Always be honest.There is a high risk you will get found out and sometimes your time out of work is what makes you interesting. Were you travelling? maybe volunteering? You are who you are and that is what makes you a oneoff.

Include personal information about you. Potential employers are always keen to hear about what you do outside of work - do you have a sports team you play for regularly, are you a champion of chess, where is your top travelling location and why, tell them something attention- grabbing.

Interview Being prepared will come off positively, knowing the job spec, the people interviewing you and having questions ready for them will show you have

made the effort.

When discussing your work, have examples that you can talk them through as this is the chance to showcase your knowledge and experience.

Some interviewees like to throw a ‘weird’ question out there, for example ‘what would you do if you were trapped inside a giant’s pocket?’. They want to see how you react and are keen to know what your escape strategy would be.

Finally, whatever your experience, all are valuable. Be proud of who you are and what you have to offer, show courage and confidence in your abilities and this in turn will result in professional and personal success.

Kayode’s candid approach to education and work highlights that people don’t have to follow the ‘norm’ and believes “one of the biggest skills you can have is being able to communicate with people from all over the world”.

The Right Route podcast series inspiring content will help those looking to take the right steps into the professional and learning side of life.

For more information please go to: Apple https://podcasts.apple. com/us/podcast/the-right-routeyour-options-your-choicesyour-career/id1481185026?ignmpt=uo%3D4 Spotify https://open.spotify.com/ show/7IV70Oeeq9bv3Vk7ahh5kI

Before making contact, read the company website, make sure you know what the business ethos is, what their company values are, who their clients are etc. Social media also means you can sneakily check out the people, their employers and make contact on LinkedIn. CV top tips Your CV is what will get you that

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business

THE RISE OF DIGITAL

The Rise of Digital {Part one} – What is digital and how does it impact your business?

from human interactions and instead, moving toward the engagement we have with our devices.

You own a smartphone, right? How about a computer or laptop? What about a tablet? Maybe a home-based smart product such as an Alexa, Home Pod, Smart Fridge, Smart Electronic energy reader or something similar?

Do you pay bills on-line? Bank on-line?

Use social media? Ever sent an email?

Digital represents on-line transactions, and encompasses behavioural tracking, research or online learning. It also includes the utilisation of apps, such as ordering a taxi, reserving a hotel room or booking into a fitness class.

Then you are part of the digital revolution, you are a digital customer and are the reason why businesses are transforming digitally. You are facilitating and paying for the evolution of technological products that enhance our consumer engagements.

This means digital stands for a great deal. However, ultimately digital is the shift we are making within society, away

This means digital is not just one thing, it is everything. This also means we really are only at the start of the journey.

Digital changes the interactions we have, particularly when it comes to business.

Digital can make these interactions more positive in nature, which often means greater value to the consumer.

Digital certainly makes life simpler and easier, in many instances quicker and certainly more convenient.

We can now pay for the song we want on-line within seconds or we can pay a monthly subscription (that is cheaper than one CD) and have access to millions of tracks all at once.

This is one of the reasons why HMV is in administration and Apple, Amazon and Spotify music services continue to grow…

Now you’ve probably heard about digital companies influencing various market spaces, such as Netflix putting Blockbuster out of business, Amazon killing high street stores and Uber destroying the top New York City taxi firms. However, this isn’t the entire story.

Blockbuster’s major profit came from late fees, not rentals. Amazon changed the game when it came to customer service and experience and Uber simplified the process of getting and paying for a taxi. It’s no wonder HMV couldn’t compete, and it’s no wonder Blockbuster didn’t last in the digital ondemand world where you can get what you want almost instantaneously.

In summary, whilst digital is the interactions we have, the revolution is the creation of more options and opportunities regarding what we want, when we want it and how we engage with the product or service on offer.

Find More on Excelsior - https:// excelsiordevelopmenttechnology. com/

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business

EASYGYM CAMBERWELL

By Niamh Dunn - Editorial Assistant and Social Media Executive at PT Today

In December 2019, myself and my colleague Rebecca were invited down to Camberwell in London to see the new franchise of easyGym. easyGym are a global and low-cost, big-box gym franchise network. They currently operate in 6 countries and their rapid growth is built on a strong global brand.

They currently have franchises and corporate gyms over the United Kingdom. However, easyGym are planning on locating to more areas within the UK very soon. There are also franchise locations around the world see more on locations online.

Apart from the usual obstacles you face within London’s transport system, we had a very informative and beneficial trip in Camberwell. After arriving, the easyGym was located on the main high-street, and was very clear to see with the chosen brand colours placed on the front of the building. Once inside, you walk upstairs to where the gym is located and we were greeted

by Laurie Stone who introduced us to easyGym, as well as Hemal Gill who runs the Camberwell franchise with her husband.

We had the usual introductions and then Hemal took us on a tour of the gym.

The first impressions we received from walking around this gym was that it was very relaxed and everyone seemed to be working at their own pace without any pressure from other gym-goers.

Hemal was very informative, and she seemed like she was very passionate about her own franchise and what she wanted to achieve from running this particular gym.

Booty Builder One of the main reasons we wanted to go to this particular easyGym franchise was that it contained a piece of equipment called the ‘Booty Builder’ - which as we discovered, is a small, yet effective machine, which is designed to improve your ‘hip thrust’ workout but with more results and more support.

The ‘Booty Builder’ is only available in a few gyms throughout the United Kingdom so is a very unique and special piece of equipment which really is effective. With this equipment, you get in the same position as you would a normal hip-thrust, but instead you can add whatever weight required, strap yourself in, lift your legs up on the plate, and start thrusting. This piece of equipment does not only provide more results, but it is also brilliant for helping

support your back, and help with any back pain.

There is definitely a large gap in the market for this piece of equipment, so if hip thrusts are a big part of your workout, and you are located relatively close to Camberwell, it would definitely be worth changing gyms and making use of that equipment.

PACK45 Another facility easyGym franchises provides for their gym consumers is ‘PACK45’. This is a group training plan, which allows you to take part in workouts which are very specific to your needs and requirements. Included are seven individual workouts. The best part about PACK45 which makes it more individual to general gym fitness glasses, is that you have an elite personal trainer who will motivate you all the way through, you get plenty of open space and because the classes can be so large, everyone motivates each other to get the best out of your workout. easyGym Camberwell had an overall positive atmosphere. Owner Hemal stated she wants everyone to feel included when they come to her gym.

Especially women who want to be able to feel confident when weight-lifting.

There are too many gyms currently where women feel they cannot go over to the cages, or take part in weight-lifting workouts. Hemal wants to change this perception and make everyone feel welcome.

“It is all about promoting the community but taking things seriously. Reinvent yourself and challenge yourself” Hemal Gill Overall, we had a great opportunity to experience our first ever easyGym in Camberwell. If you would like to find out more information about this franchise then visit https://www.easygym.co.uk/ locations/gym-camberwell where they currently have a great offer on! Or if you are local, just pop in and ask them any questions on general enquires, prices, more information on the ‘Booty Builder’ or ‘PACK45’.

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10 mins with

10 MINUTES WITH...

KATIE BULMER COOKE many people with my health and fitness message. I was also aware of the reach and influence celebrities have. So, along with my business partner, we set out to help celebs, sports personalities and social influencers create their own online fitness brands and plans to help their fans and followers achieve their fitness goals.

What are your dislikes within the fitness industry?

PT Today caught up with Katie Bulmer-Cooke to give an insight on her experience as a PT and ‘Powah’.

Tell us a bit about yourself?

I’m Katie, 33, from Sunderland. I’m Mam to Heidi, 9, and Bobby, 1 and wife to Simon. I’ve been in the fitness industry since I was 16, after being inspired by my Mam who started teaching fitness classes back in the 80’s when thong-back leotards and pushdown socks were the height of fashion (she’s still teaching now at 60 years old). My career in fitness started out fairly traditionally but has taken lots of exciting twists and turns over the last 17 years.

How long have you been a PT? I’ve been a qualified personal trainer since I was 21 (12 years). I’ve done it all, from working in health clubs, having my own private PT room, travelling between client’s homes and training people in the public eye too. I’ve always specialised in pre and post natal training.

How did you get into the industry?

Back in 1990 I started sitting in the corner of my Mam’s Keep Fit classes in the local church hall and just remember loving everything from the

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atmosphere and sense of fun to the music and everyone moving in sync.

For me there was no other job I wanted to do, so I decided to follow in my Mam’s footsteps and enrolled on Level 2 Exercise To Music when I was 16.

What is your favourite part of your job?

It’s the people I work with and the variety. No two days are the same and seeing people achieve their goals is so rewarding.

How do you ensure you are on top of your game?

I think it’s really important, whichever industry you work in, to look after yourself and prioritise your health (physical & mental) and fitness. I’m also a huge fan of getting up early and making the most of every hour in the day. I rarely sleep in but even if I have a one-off lie in until 8am I feel like I’ve wasted the day!

What made you want to start up Powah?

I felt like I’d achieved everything I’d personally set out to as a PT, and although I had a good social following I was conscious that I could only reach so

I often feel that there are many roles within the industry that are undervalued and underpaid. An example would be great to see more clubs seeing the value of outstanding group fitness instructors and appreciating their role in customer retention and experience, and awarding this accordingly.

What advice would you give to female PTs in the industry?

I’d give them the same advice I’d give male PTs. Specialise in an area of health and fitness, and channel all of your marketing and educational efforts into this area. Also set your prices accordingly- don’t under price your expertise.

How important is work-life balance to you?

For me work-life balance is a bit of a myth...I’m still trying to get it right. I go through phases where I’m smashing it at work but have major Mam-guilt and then have times where I feel like I’m an awesome Mam, but feel like there’s more I could be doing at work.

What are you currently working on?

My business, Powah, takes up all of my working time. We build online brands and businesses for social media influencers, celebrities and sports personalities and we specialise in digital fitness products. I love it and feel like it is a culmination of all the skills I’ve gained over the last 16 years.