WRITTEN BY PERSONAL TRAINERS, FOR YOU!
KAMAL MAMEDOV IS AN ENTREPRENEUR, A GYM OWNER AND AN INFLUENCER... INSIDE HIS NEW INFLUENCER PROGRAM PAGE 20
MAY 2 0 2 1
MAGAZINE
SUPERFOODS PAGE 34 - 35
HOW TO TRAIN LIKE AN ATHLETE PAGE 16 - 17
2
WWW.PTTODAY.CO.UK
WELCOME BACK NUTRITION
7
Welcome back to PT Today,
I am delighted to have the opertunity to be guest editor for this issue of PTT and introduce the new 2021 edition. Welcoming you back to our pages as we look towards an April opening of our hallowed places of work! it has been a long road travelled since the start of Lockdown in 2020, with the UK market e er changing and increasingly getting harder and harder to ply your trade or partake in the hobbies and interests we all love. With this in mind we have been looking long and hard to bring you the new and innovative ways to get your workout fix. One emerging craze is that of EMS, a truly unique way to help your customers maintain their fitness levels and reach and set all new time highs.
TRAIN LIKE AN ATHLETE
16 - 17
FEATURE
20 - 23
We welcome back Kamal from Fortitude Fitness, as he take us on a journey through influencer marketing and how to make the most of your social following to increase your bank balance. There is a whole new training section and PT profiles, what can you add to your CDP’s this year? How can you position yourself to help clients succeed from a distance? Let The Training Room take you through the steps of their new LV 4 Nutrition course, and keep coming back and checking online as our Editor will soon be undertaking the training. I know from previous conversations he is looking forward to this and can’t wait to bring you his training diary. So with all of this, as well as a whole host of recipes, training, equipment and other great content we are happy to say welcome back to PT Today. We are working on our next issue already, its never ending ahah. The title will retain a bi monthly release, and we look forward to bringing you more great content as time goes on. Thanks for sticking with us, thanks for reading, we hope you have come through COVID unscathed, and we wish you all the health and prosperity for the future. Yours in health and happiness,
PT Tdoay SUPERFOODS
34 - 35
THE CONTENTS 30 The Ride of a Lifetime
08 The Training Room Launches new Level 8 Nutrition Course.
On the
Leading training provider The Training Room has launched a new Level 4
nutrition course, suitable for both industry professionals and fitness enthusiasts alike.
10 Has Fitness become a privilege?
In an era of self-help books, yoga pants and high- tech fitness gadgets, getting
Urban Drivestyles’ multifunctional E-bike fleet, its time to go green we take a look at their UniBoost and put it to the test.
COVER 20 Feature - How to create a career as an influencer, Kamal Mamedov outlines his new program and how you can make it a success.
healthy has never been easier, right? Wrong. - by Laura Putnam
12 The New Hit on the Block.
32 Why is fitness so complicated?
unravel how this new level of training can
with Ben Coomber.
We take a look back at a previous issue
We take a look at EMS and start to add to your stable of client offerings.
34 Superfoods for weight management: Is there such a thing? Before you start
reading this article, I want to set you a little task; just type the following into a Google search, ‘superfoods for weight management.’ I’ll wait a second...
14 Personal Trainer Gym.
York Gyms home training equipment is
24 Bring the Gym to your home with Keiser Fitness
exactly what’s needed to quickly bolster your equipment.
26 No Gym Equipment?
16 How to train like an Athlete by Daniel Reilly of The Training Room.
Get your clients to try these handy tips to keep up with working out while away from the gym.
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!your equipment.
4
WWW.PTTODAY.CO.UK
28 The Gym ticking Time Bomb…
An over view of gym opening, how has it gone? What do people really think?
36 A Future Proof Offer.
Miha Bodytec and their EMS solution, what is the offer and how do you get involved?
FIND US ON SOCIAL
5
THE EXPERTS
MATT FORD 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.
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. Read more from Ben on Page 31
LAURA PUTNAM Laura Putnam is a health and wellness expert, public speaker and published author who lives in San Francisco. She has been spent the past decade using her energy and insights to inspire organizations and businesses to think differently about their employees’ health and wellness. Read more from Laura Putnam Page 10
RICHARD CALLENDAR Richard is a dynamic, grounded and innovative fitness professional. With 20+ years proven record of successful leisure coordination/instruction,fitness management and training experience with a personal sport & fitness background of 30+ years.
BORING
PUBLISHERS PT Live LImited
Registered Office Address Alpha 3 Masterlord Office Village, Ransomes Europark Ipswich IP3 9SX
COMPETITION T&C'S
Competitions open to residents of the UK only except employees and relations of the publisher All entries must be aged 18 year or over. One entry per person. Only complete entries will be counted. Prizes subject to suppliers terms and conditions, and cannot be exchaned. Winners agree to have their name and town (example: John Smith, Ipswich), printed in future issues to promote the prize winners. Editors decisin is final
6
WWW.PTTODAY.CO.UK
PLEASE NOTE
Points of view expressed in articles by contributing writers and in advertiseents included within Personal Trainer Today Magazine, do not represent those of the publishers. 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 informaiton published. All rights including moral rights reserved.
EDITOR
Myles Davies editor@ptlive.co.uk
EDITORIAL & SOCIAL MEDIA Marian Okogwu marian@pttoday.co.uk
SALES MANAGER
Annabel Young annabel@pttoday.co.uk
DESIGN
Gibriel Mansaray
SALES EXECUTIVE Bella@pttoday.co.uk
COPYRIGHT
No part of this publication may be reproduced stored in a retrievable system, or transmitted in any form or by any mean without the prior writers content of the publishers. PT Today Ltd.
DATA OFFICER
accounts@ptlive.co.uk
FOR ENQUIRIES
accounts@ptlive.co.uk
AFFILIATE ENQUIRIES affiliate@ptlive.co.uk
FIND US ON SOCIAL
7
The Training Room launches new Level 8 Nutrition Course, suitable for both industry professionals and fit? ness enthusiasts alike. Leading training provider The Training Room has launched a new Level 4 nutrition course, suitable for both industry professionals looking to upskill and health and fitness enthusiasts who want to gain a better understanding of nutrition and weight management.
“This course gives them a great opportunity to learn more about the science and approach behind weight management.” While there is a set schedule, modules can be completed at a faster pace and, as the course is completed fully online, those undertaking the qualification can continue working alongside their learning.
The Level 4 Certificate in Nutrition for Weight Management and Athletic Performance provides learners with the skills, knowledge and competence to provide nutritional support to clients.
To find out more about Training Room’s Level 4 Certificate in Nutrition for Weight Management and Athletic Performance, visit https://www.thetrainingroom.com/ health-fitness/nutrition
For personal trainers, this enables them to expand their offering and, while
time they may have as an opportunity for education. “Gaining this qualification gives them an extra string to their bow; enabling them to stand out from the crowd and offer a valuable, additional service to their clients.”
they won’t be able to prescribe for specific medical conditions, it will allow them to be seen as evidence based practitioners when it comes to helping clients with their weight management and performance goals. Health and Fitness Tutor at The Training Room Martin Hamer said: “Most people who qualify as personal trainers work with people who have some sort of weight management goal and on completion of this course, trainers will be confident that they have been educated on this at a deeper level to better understand the nutritional needs of their clients. “In the current climate, good trainers are looking to really invest in their businesses by upskilling and are using any extra
8
WWW.PTTODAY.CO.UK
Modules on the course include Common Diets, Food Labelling and the Effects of Marketing, Applied Nutrition for Health and Fuelling Athletic Performance. Learners will already need to be Level 2 qualified in understanding nutrition and health, but this is included in the Level 4 package. However, they do not need to hold a personal training qualification; meaning it is also a suitable course for those who are embarking on a new career or who are simply interested in gaining a deeper understanding of nutrition to support their own goals. Martin added: “It’s also a useful course for people who want to understand more about weight management. “At this time, when many people are focused on their health, they are also becoming more in tune about the importance of nutrition.
For more information, contact Christina at AIM Content Marketing - christina@ aimcontentmarketing.co.uk
FIND US ON SOCIAL
9
HAS FITNESS BECOME A PRIVILEGE?? In an era of self-help books, yoga pants and hightech fitness gadgets, getting healthy has never been easier, right? Wrong. - by Laura Putnam Over the past decade there has been no shortage of money spent on fitness. In 2018, the fitness industry
9 per cent, while catchy slogans like “sitting is the new smoking,” have done little to get Americans off the couch with the average American sitting 10 hours a day. While health officials and experts have spent years trying to understand this perplexing situation, is it possible that our efforts to promote an active lifestyle are not only falling short, but might actually be making things worse? Arguably, this growing industry has paradoxically made exercise more difficult for millions of Americans by putting profits ahead of people. Fitness clubs like Curves which sought to make fitness more approachable for women of all shapes and sizes, have been supplanted by intimidating and overpriced facilities like Soul Cycle. And, if you want to work out at home, Peleton is a must have. But, who can afford a Peleton with a starting price of $2,245, plus an additional $39 monthly membership fee? Perhaps more importantly, who can live up to Peleton’s aspirational images of airbrushed people with multimillion-dollar views? Or how many of us can afford to exercise if what’s required is a $400 outfit and $200 shoes? Nearly half of Americans don’t even have an extra $400 on hand to cover the cost of an emergency—and that was before the economic impact of the coronavirus. Like many social issues, the inaccessibility of exercise
generated $92 billion worldwide, and it’s projected to reach $106 billion by 2020, according to a State of the Industry report. While you might think that would lead to healthier lifestyles, The National Center for Health Statistics indicates that while millions of dollars have gone toward fighting obesity, the average American has packed on 15 pounds. If that’s not telling enough, self-help and fitness books have single-handedly increased non-fiction sales by
10
WWW.PTTODAY.CO.UK
“
Self-help and fitness books have singlehandedly increased non-fiction sales by 9 per cent
“
and movement begins at a young age. This is most apparent in underserved schools, where there is not only an achievement gap, but a movement gap. In many underserved schools, physical education and sports are often limited, and in many cases, nonexistent. Furthermore, social factors like expectations to care for younger siblings lead many to miss out on the few physical activity opportunities that are available outside of school. Playing sports at a high level like soccer, historically known as “the people’s sport,” now requires the backing of wealthy parents who are willing to cart their children long distances. Up until about 25 years ago, extracurricular activities such as band, debate club and sports teams, were free. Now, families have to pay for these types of extracurricular activities, at an average cost of $900 per year. Beyond the physical benefits of sports, these types of activities arm kids with invaluable soft skills, such as teamwork, accountability and grit, which in turn raise their projected lifetime income helping them break the cycle of poverty and create healthy habits.
So, what’s needed to help all of us, including our children, to get more active? Taking collective action and investing in our public infrastructure is what needs to happen. The playing field, both literally and figuratively, needs to be leveled – so that exercise is not just a privilege, but a right for all.
Laura Putnam is a health and wellness expert, public speaker and published author who lives in San Francisco. She has been spent the past decade using her energy and insights to inspire organizations and businesses to think differently about their employees’ health and wellness.
FIND US ON SOCIAL
11
THE NEW HIT ON THE BLOCK We take a look at EMS and start to unravel how this new
level of training can add to your stable of client offerings.
Want to help your time-poor PT clients get results?
Pre-pandemic, a hectic lifestyle was the most often cited reason why people couldn’t keep up a regular exercise routine. And now? With many juggling lockdown, homeschooling and working from home, or simply lacking motivation as gyms are closed, time to exercise is perhaps even more constrained. For those looking for a way to condense an effective workout into a shorter time
12
WWW.PTTODAY.CO.UK
period, high intensity training (HIT) has grown in popularity. Yes, it’s a proven route to better fitness and it gets results, but most standard HIT classes are 30-45minutes of high impact exercises and people need to do HIT at least twice a week to see results. Plus, not every client gets on with high impact training.
Have you heard of EMS training? It allows PT clients to achieve HIT training results even faster, without the
potentially dangerous impact on joints? miha bodytec’s whole-body EMS (WBEMS) training system, made in Germany, stimulates all major muscle groups at the same time, condensing a two-hour session into an ultra-effective 20-minute workout. The suit creates electrical impulses, which increase muscle activation when performing slow, controlled exercises by 40%, with 98% of the muscle bed and fast twitch fibres activated on impulse.
effective as HIT and requires far less time to achieve the same results. They both generate time-efficient, favorable changes in body composition and strength but EMS sessions are low impact, last just 20 minutes and only require a single session per week. The best way to understand EMS is to put on the suit and give it a try. Contact us today to explore the new HIT on the block.
Studies show that EMS training is as
FIND US ON SOCIAL
13
PERSONAL TRAINER GYM York Gyms home training equipment is exactly what’s needed to quickly bolster your equipment. York Barbell offer both full and light commercial strength and conditioning solutions to gyms, crossfit clubs, colleges, and personal training studios. With more clients preferring a more personal approach the popularity of small controlled usage facilities has grown. Whilst York range full commercial options, our light commercial FTS range can be the perfect option for home based PT’s working closely with their clients. Often clients will ask what kit they should invest in at home to continue their training. The Fitness Training Series is designed for controlled use environments and offers a massive step up from
York FTS Power Cage:
traditional home training solutions. Manufactured to York Barbell’s high standards the range consists of weight training benches, barbell benches, stands, cages and cable machine. It delivers versatile training option on a smaller footprint than our full commercial ranges. Perfect for garage gyms where space is a premium you can create you very own S and C zone. The FTS range can be combined with our Olympic bars and plates or used with 1” bars like our 2m beefy bar to accommodate price and training space.
Great for: Garage gym Squat sessions
• The Power Cage offers all the same usability as a standard lifting cage or rack, but has been down sized so it can be used in a smaller environment. • 23 position adjustable bar holders in 5cm increments, • Multiple adjustments in bar holders and safety bars allows for a multi-use comprehensive piece of equipment for PT studios. • A front mounted chin-up bar really makes this Power Cage a one stop training station.
York FTS Flat to Incline Bench: • Compact dumbbell bench. • Back support pad has 6 position settings from 0-90 degree incline using the same “cupping” system as used on the Flex Bench. • Seat support pad has a 3 position, “pull-pin” seat/base pad adjustment for improved spine and pelvic alignment. • Large non-slip rubber feet to limit movement. • Back Pad has is designed to facilitate a broader shoulder movement. • Durable powder coat paint finish
14
WWW.PTTODAY.CO.UK
Great for: Dumbbell workouts
York FTS Olympic Combo Bench
Shoulder press and bench press
• Fully adjustable incline-decline bench press and when at 90-degree converts to an upright shoulder press. • Telescopic uprights extend from 83cm up to 123cm at 6.2cm increments, utilising the “twist n pull” pin system that has been mastered by York. • Seat/base Pad design offers the highest level of support and comfort, set at a height of 51cm from the floor, this allows a firm planting of the feet when lifting.
Great for: Bicep Curls
York FTS Preacher Curl • Fully height adjustable 3” (75mm). • Upper pad is contoured for ultimate comfort. • Wide front spotter supports for quick release. • Broad base ensures complete stability during the exercise. • Low positioned seat pad places greater emphasis on the bicep region. • Recommended bar to be used - York International Curl Bar 32030 (See this month’s competition for a chance to win one!)
Great for: Home Squats or combine with a FTS bench for barbell and shoulder press options.
York FTS Press Squat Stands • The freestanding Press-Squat stands are ideal for maximising fl oor space. • The telescopic uprights are height adjustable from 102cm up to 154cm in 5cm increments, utilising the “twist n pull” pin system that has been mastered by York. • Second stage bar holders/ drop hooks are set in front of the main uprights for use with squatting or as an additional bar rest when doing shoulder press. • 2 x12” (30cm) in length made from 1” steel tubing, weight storage peg to the rear of the uprights. Can be converted to hold Olympic plates using the Olympic adapter sleeves (48010). • Designed to be used with a full-length • Olympic 7ft bar or an oversized standard 1”bar.
Website: www.yorkfitness.com co.uk
Phone: 01327 701800
Email: sales@yorkfitness.
FIND US ON SOCIAL
15
HOW TO TRAIN LIKE AN ATHLETE by Daniel Reilly of The Training Room.
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? 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.
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: 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. 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. Flexibility – maximising the range of motion at a given joint. 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. Speed – the ability to minimise the time cycle of a repeated movement. 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. Non-elite athletes, like you and I, may not need this same level of stimulation, but, 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
16
WWW.PTTODAY.CO.UK
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 middle- and long-distance runners.” Following Mo Farah’s incredible double gold medal-winning 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 squat are some of the most frequently reported weightlifting exercises utilised by elite athletes and
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.
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,
Mental Strength and Perseverance
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.
Elite athletes not only work tirelessly
Remember that we can all train like
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 wellknown 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. 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.
an elite athlete! Given the fact that we will be training nowhere near the overall volume of an elite athlete, the occasional strength 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
By Daniel Reilly, Health and Fitness Tutor at The Training Room
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: www.thetrainingroom.com
FIND US ON SOCIAL
17
TRY SOMETHING NEW TODAY WITH NEARLY 5 MILLION PEOPLE DOING GROUP EXERCISE EVERY WEEK HOW CAN YOU CASH IN ON THE TREND?
Increase your earning potential with the EMD UK Group Training CPd • Add new services to your PT business • Get qualified to lead HIIT, circuits and boot camps to groups • 4 CIMSPA points and 2 REPs points • From only £200 The EMD UK Group Training CPD launches in September 2019. Be the first to benefit from this exciting new upskill option. To discuss the available opportunities, call EMD UK on 01403 266000 and quote PTGT in your call. You can also email on training@emduk.org or visit emduk.org.
18
WWW.PTTODAY.CO.UK
FIND US ON SOCIAL
19
FEATURE
HOW TO CREATE A CAREER AS AN INFLUENCER Kamal Mamedov outlines his new program and how you can make it a success. Kamal Mamedov is an entrepreneur, a gym owner and an influencer who coaches people to become successful paid influencers, using his Instagram Influencer Blueprint. In this interview, Kamal shares the humble beginnings of his journey as an influencer, the challenges he was faced with and the lessons he has learned that will help you to avoid the same mistakes. 1. What inspired you to become an influencer? I remember following influencers on Instagram a few years ago and being completely mindblown having discovered that all the parcels they keep receiving of clothes and trainers didn’t cost them a single penny. You can imagine just how much of a shock I was in when I found out that they actually got paid for sharing all those free gifts on their instagram. The combination of the two discoveries were enough for me to become fascinated with figuring out how the world of influencer marketing works. 2. What have you learned about being an influencer?
20
WWW.PTTODAY.CO.UK
The confound responsibility of the butterfly effect. I get the most wholesome messages on instagram of people sharing how their life has changed as a result of reading a caption in one of my posts or watching one of my stories. Crazy how something so little can have such an impact huh? Let’s agree on the basics of what forms us as humans - we are what we eat, what we watch and what we think about. Next time you get like 20 or 200 likes on your photo, I want you to imagine all those people standing in front of you. The content you’re sharing for your followers is shaping their behaviours and decision making in ways you could never imagine, which is why I’m a huge advocate of spreading positive resources on my instagram, because, in simple terms, after seeing or reading your post you have an effect on whether that person has a good day or a bad day. If your post
inspires someone, you will change the course of their life forever - they may join a gym as a result of seeing your transformation, lose 20lb of fat and discover a new found love and energy for their job. The butterfly effect this will have on that person’s life and relationship compounds and changes the course of their life entirely. Great influence comes great responsibility and you literally have a chance to change the world one follower at a time, use it wisely. 3. Is there a particular moment or memory that stands out for you? The memory that pops to mind is when I’ve arrived in Prague, checked into a beautiful hotel, laid down on the bed and all of a sudden I realised that not only did I not have to pay for the hotel that I’m staying in or the clothes I’m wearing, but I’m literally here getting paid to do some incredible shoots and post content of all the free clothes that I’m wearing. In that moment I thought this is exactly how Isaac Newton must have felt when the apple dropped on his head. 4. Is there an achievement or contribution that you are most proud of? I believe the most fulfilling form of achievement is the feeling of contribution. I’ve created the Instagram Influencer Blueprint, because I want people to experience the trill and the feeling of pure joy, which comes with the lifestyle of an influencer.
Name another occupation where you would you get free stuff, shoot content of you wearing or using the stuff, share the content with your followers and get paid in the process. Additionally, the more of that stuff you do, the larger your network becomes and so does your pay check. If you’re a model, artist, singer or you just enjoy creating content, I literally couldn’t think of a more perfect job for you. 5.What inspires you? Freedom. The freedom of choosing your own eco system - you can work with who you want and where you want, as long as there’s wifi.
So if you’re an aspiring digital nomad, being an influencer has your name written all over it! 6. What was the biggest challenge you were facing? Clarity and direction. In the first couple of years I’ve personally really struggled with figuring out exactly what to do, which makes it difficult to stay consistent. If you’re not 100% certain that what you’re doing is taking you straight to your goal you’re not going to stay consistent - especially if you’re feeling extra tired or unmotivated that day. 7. What would you say to someone considering getting a coach like yourself?
FIND US ON SOCIAL
21
- Do it. If someone is in two minds about investing in themselves, I like to use my example of ignorance tax and it goes like this. Let’s say a person - Jim, makes £2000/month and Jim wants to make £10,000, but nothing he’s done so far has worked for him. One day Jim discovers a coach or a course that can help him solve all the problems he struggles with, which will help him earn his goal income of £10,000/month. If price Jim has to
pay to acquire this knowledge is £5,000, would this be a viable investment? Jim has 2 choices: 1. Carry on with his wish of making £10,000, but continue struggling with the same problems and not invest £5,000 2. Invest £5,000 into himself and learn the systems that will get him to £10,000. If he chooses option 1, his
ignorance tax over a year would have been £91,000. *If he earned £10,000/month for a year that would amount to £120,000. Take away £24,000 as that’s what Jim is already making per annum, and take away the £5,000 for his selfdevelopment fee. This is a choice I’ve previously had to make to help my businesses get to the next level, that I would have otherwise never known of. If you have a goal that someone has already reached and that someone is offering to coach you to get you to that goal - pay the price with your time and money. If you don’t, there’s a pretty good chance you don’t actually want to reach that goal. Don’t think twice like I have - it’s only resulted in years of wasted time that I could have been earning more and building more. 8. How do you personally make money as an influencer? I monetise my social media in multiple ways, using methods such as affiliation marketing, paid collaborations, merchandise sales, flipping and many more. You can learn all of the ways I personally make money on instagram in the Instagram Influencer Blueprint course! 9. What advice would you give to anyone who wants to become an influencer? First and foremost figure out what, who and where. What type of an influencer do you want to become, is it travel, food, fashion? Who do you want to influence, is it sun seekers, foodies, fitness
22
WWW.PTTODAY.CO.UK
for a 90 minute period without distractions. If you do that 5 days a week, by the end of the year you’d have completed just shy of 400 focused hours on working towards your ultimate goal. Can What’s your favourite quote? You miss 100% of the shots you don’t take. I love that quote, because if you ever find yourself on the fence of making a decision of starting a business or investing in yourself, whatever you do - do not stay on that fence. Get over the fence, see if the life on the other side is the life you desire living and make commit. If you’re scared to approach that girl or guy, you’ve got a 100% chance of never speaking to that person if you don’t approach them and a solid 50% of getting their number if you do. enthusiasts? Where do you want to spread your influence? Choose 1-3 platforms where you want to share your content and speak to your audience - in this current climate - TikTok, Instagram and YouTube are all great options. If you have all three, you can recycle your content between each platform. One of my students uses his YouTube as a place to show his audience his life, instagram to share the thumbnails of his youtube videos or the behind the scenes content and he trims his YouTube videos into 15 second clips and posts them up on TikTok.
Finally, the piece of advice I’d recommend to anyone is get a coach or invest in a course. I say this purely out of logic - if you’ve found something or someone that will help you get to your goal, it doesn’t make sense to waste the time doing it on your own. 10. What is one habit of yours that makes you more productive as an entrepreneur? The habit I have adopted that I would recommend to anyone is get up before 5am and work on something that aligns with your ultimate goal
If you don’t climb over that fence, there’s a 100% chance you’ll never reach what’s on the other side of it. The odds are always in the favour of the action taker. Which books would recommend to an entrepreneur? The 5am Club, The Compound Effect and The Purple Cow.
Check out Kamal online, follow, share and enjoy the journey.
FIND US ON SOCIAL
23
BRING THE GYM TO YOUR HOME WITH KEISER FITNESS For over 40 years, Keiser has been changing the way people of diverse ages and abilities exercise, while helping to improve their performance and quality of life. However, this success story began over 45 years ago when Dennis Keiser was hired to design the first variable resistance machines for a leading manufacturer. A year later he launched “Commercial Design”, a consulting engineering company that specialized in exercise equipment design. In 1976 Dennis’ brother Randy joined him and a year later they formed Keiser Corporation. After several patents in both weight stack variable resistance design and hydraulic resistance design, Dennis applied for patent protection on a new concept for variable resistance using compressed air (pneumatics). In 1978 the brothers introduced to the world the first air powered variable resistance exercise machines for building strength and power. More than 80% of the top professional sports teams in the world now train on Keiser machines, including every baseball team in the majors, the soccer champions of nine countries, several American football champions, and countless Olympians. They are joined by everyone from NASA to Navy Seals, medical experts and rehabilitation specialists, and major gyms like LA Fitness. With more than 350,000 Keiser indoor bikes sold worldwide, trainers and fitness facility managers agree that our award-winning, groundbreaking cardio M-Series, built on magnetic resistance technology, offers a simply better ride. Since its inception, Keiser has always been at the forefront of the industry, and remains there today with a full range of fitness products for the young and the young-at-heart.
24
WWW.
From elite testing equipment to strength and stretching machines, Keiser offer it all. And beyond the products and services that exceed customers’ expectations, Keiser offers educational and marketing tools to help them achieve greater success. In fact, Keiser has been involved in over 80 peer reviewed and published research studies on strength training and its effect on aging—making it the undisputed leader in serving the needs of an aging population, the fastest-growing segment of the market. But the secret to Keiser’s longevity and success has always been its people and the success experienced by their customers.
Fitness and safety for all ages and all levels of fitness is a challenging task in these times. The M5i Elliptical is the solution. At Keiser UK, we want to help you fight the pandemic by keeping y o u fit, healthy and safe. So, we have created our M5i Elliptical Special.
Bringing the gym to you in a safe environment, your home. Quality fitness and health equipment should be accessible to your home. Our limited M5i Elliptical special does this by being more affordable than ever.
The New Fitness Trend The new fitness trend, indoor walking classes. On the rise in the USA, Spain, and Scandinavia. What better way to jump on the trend with our M5i Elliptical special? Included in this special is the Myzone Heart Rate Chest Strap. That accurately records your heart rate. With the M5i on board computer you can accurately monitor your training intensity and performance. Bluetooth and App connectivity, enables you to connect with numerous third-party Apps. Offering you multiple ways of staying motivated, while exercising at home.
Training Smart, Training Safe British Racing Driver Abbie Eaton had this to say, “I find it (the M5i elliptical) less stressful on my joints than running, and this makes it a favourite with my mum too, who is a 66-year-old workout dodger! It’s my go-to warm-up apparatus; it’s easy to use and get going on. The resistance adjustment is really straightforward to use, which I think is so important when switching from heavy hill sprints to recovery intervals.” The M5i Elliptical provides smart, efficient and risk reduced training at all levels. Providing a full-body workout that burns 30% more calories than an indoor cycling class. Whatever your preferred level and intensity, the M5i Elliptical comes with an easily adjustable resistance to fit your needs. The M5i Elliptical is optimized to reduce impact on your joints. Helping you maintain and improve your fitness goals by keeping you exercising for longer.
About Keiser https://www.keiseruk.com/ Instagram: @keiserfitness_uk
FIND US ON SOCIAL
25
NO GYM EQUIPMENT? Get your clients to try these handy tips to keep up with working out while away from the gym. During the initial COVID-19 panic, lots of gym-goers stocked up on at-home workouts equipment like dumbbells, kettlebells, and resistance bands. Not everyone was so assertive, or lucky, and might have missed out! Some faced dwindling stock levels, but others simply don’t have room in their homes for this kind of gear. And now, nearly a year later, there’s a new wave of at-home fitness for new year’s resolutions. But hey, as personal trainers, we are equipped to roll with the punches. We all know they can still get in great workouts! Just by using items they have lying around the house. If they’re having a hard time doing their athome workouts because of a lack of equipment, these tips will inspire them to continue working toward their fitness goals.
1
For dumbbells: Water bottles, wine bottles, or canned goods
Like any hiker knows, water is not light. Bottles of water, bottles of wine, and canned goods are some of the best options to consider for everything from weighted lunges to biceps curls. Most people have at least some of them… and if the wine gets drunk, the bottles can be refilled for workout purposes! If your clients need lighter weights, have them use a couple of small plastic water bottles… or just fill their regular workout bottles!
2
For sliders: Tea towels or paper plates
Your clients might not be able to deadlift a barbell right now, but they can still work their hamstrings by getting creative with hand towels or paper plates. Using these everyday objects as sliders gives them a chance to target their glutes and hamstrings from the comfort of their own home. They can also use these makeshift sliders for ab exercises like mountain climbers and pike ups.
3
For wrist weights: Stacks of silverware
For clients who need light weights, such as those used in barre or pilates classes, a small stack of silverware tied together with a rubber band can provide a sufficient amount of resistance. Make sure clients are using the same number and type of items in each stack. This will help them ensure they don’t create any imbalances. Clients can also use these light “weights” for prehab or warm-up exercises. This is an especially good alternative for traditionally banded exercises like external and internal shoulder rotation.
4
For cardio machines: Stairs or the great outdoors
Your clients can’t use being stuck at home as an excuse not to get in their cardio workouts. If they have stairs in their house or in their apartment building, running or walking up them is a great way to get their heart rates up and burn some extra calories. Encourage them to walk or go for runs outside, too. As long as they practice good social distancing etiquette and don’t get too close to anyone else, there’s no reason why they can’t go outdoors and enjoy the sunshine while exercising.
5
For kettlebells: Kids or pets (!)
Your clients’ kids can actually make great alternatives to kettlebells. If they have a small child they can hold with ease (make sure their child is able to hold their head up on their own first), they can use them as a makeshift kettlebell to do swings, cleans, squats, and other exercises. This is also a good option for clients who want to get their kids involved in their workouts and need help keeping them entertained during the long days out of school. No kids? A willing canine or feline can also do the job, or a gallon jug of water. Have them hold the handle of the jug like the handle of a kettlebell for swings and squats.
6
As sandbags: Bags of rice
Finally, if you regularly have clients do a lot of sandbag work, consider having them use another heavy bagged object in place of a sandbag. A bag of rice works great, as does a large bag of dried beans or even pet food. Plus, it doesn’t hurt to stock up on these items in uncertain times! Using these bags can help your clients work on their core stability. It also allows them to build functional strength.
Inspire your clients with these at-home workout equipment alternatives Your clients don’t need tons of expensive fitness equipment to get in good at-home workouts. All of these are good alternatives that you can tell your clients about to help them get creative and continue making fitness an essential part of their lives. Are you looking for a new way to stay in touch with your clients and help them remain accountable during this time away from the gym? If so, start using Trainerize today. This tool is perfect for scheduling, managing payments, and handling all the other administrative and communication-related tasks associated with working as an online personal trainer. Learn more about it here and sign up for a free 30-day trial today.
Read more articles or arrange a trail visit www.trainerize.com
FIND US ON SOCIAL
27
The Gym ticking Time Bomb An over view of gym opening, how has it gone? What do people really think? • • •
67.6% of Brits to shun live sporting events once they reopen 43.2% of facilities have been unable to open at all due to COVID-19 Only 23% of the public currently feel safe to return once restrictions lift
As the sports industry prepares to reopen its doors to fans, new research has found that clubs across the country face a ticking time-bomb of closures as fans reveal their plans to stay away from live events. According to the nationally-representative survey into 2,000 members of the public, more than two-thirds (67.6%) of Brits are not comfortable attending live sporting events, such as professional football matches and amateur competitions, once they are able, due to COVID-19 infection risk. The research was carried out by infection control specialist JLA, as part of its “Infection Insights” campaign to raise standards across the industry.
28
WWW.PTTODAY.CO.UK
“Still work to do for sports and fitness clubs”
The research also reveals that many sports and fitness clubs are now approaching a year since they have been able to open at all – further impacting revenues – with 43.2% of facilities reporting that they had been completely unable to reopen due to COVID-19. Concerningly, a further 12% reported that they have been unable to reopen despite having a serious need to trade to stay afloat financially. Of those involved with sports and fitness clubs, such as players, coaches and gym members, only 23% currently report feeling “safe” to return once restrictions lift. Almost a fifth (18.9%) reported feeling that their local facility did not prioritise infection control, but this did not matter to them, and a further 8% have stopped attending their local clubs altogether because of this. However, sporting organisations and the public can take a small amount of hope from recent studies carried out into infection risk at sporting facilities, which was revealed to be low according to research led by the Liverpool School of Tropical Medicine. Ben Gujral, CEO at JLA, commented: “Sports and fitness organisations are so important to our health and wellbeing, whether through enjoying them as a spectator, or getting more active by taking part, making their safe reopening a critical priority. “However, it is clear that there is still work to do for sports and fitness clubs to build trust amongst their understandably anxious customer base. The industry has had an extremely challenging year, and arguably needs the support of its players, members and fans more than ever before to survive. Simply enough, those that take the time to invest in the reassurance their customers need now will be those that survive, and even thrive, over the coming months.”
It was also revealed that the events of 2020 have prompted a nationwide change in attitudes towards hygiene and infection control overall, with 77% of the public holding greater concerns in this area than a year previously – attributing this change directly to COVID-19. On a similar note, more than four in five respondents (80.5%) claimed they would be reassured if they had visible proof that a sports club took infection control seriously, such as independent accreditations or an industry quality mark denoting infection control excellence.
“80.5%
claimed they would be reassured if they had visible proof that a sports club took infection control seriously”
FIND US ON SOCIAL
29
THE RIDE OF A LIFETIME Urban Drivestyles’ multifunctional E-bike fleet, its time to go green we take a look at their UniBoost and put it to the test. E-mobility and retro fans, working, shopping, bringing children to school, packing to go to a sport or going on your next outdoor adventure - everyday life has just become easier.
on the luggage rack and there is even room for a friend on the extra large riding platform. Footrests, which can be attached to the front and back, provide additional comfort and space for the feet.
In most modes of travel there are associated high petrol costs, unnecessary environmental pollution, rush hours and the annoying search for a parking space.
On the high-quality steel frames of the bikes there are also special mounting points for load systems and trailers. The City Cruiser becomes a small van in no time at all! With up to two child sitting on the extra long seat in the front and, if necessary, two more seats in the trailer. Meaning you can now manage a school run for a small family with ease. There is even the option to customise the side panels of the range with company logos, family names or even just to name your new main mode of transport! It’s a fun exercise and gets
The e-bike manufacturer Urban Drivestyle from Berlin Oberschöneweide has developed smart mobility solutions for the Post Carbon Society. The stylish and robust e-bikes are configurable down to the last detail and thus offer real alternatives to cars, motorbikes other means of current transport solutions. Thanks to the wide range of accessories, each bike can be adapted to your own lifestyle. As everyday all-rounders, the UNI MK Classic and the UNI Bobber with their almost unlimited conversion options offer everything to move our active and varied lifestyle. On any given day of the week, when you go to work and go on the school run, you have to take everything with you in the morning. With Urban Drivestyle you have the option of multiple storage and racking solutions, from putting your laptop in the frame bag or your sports bag
30
WWW.PTTODAY.CO.UK
everyone involved with the process of converting to an E-vehicle way of life… … What will you name yours? On a long summer vacation? Still stuck in lockdown and avoiding public transport? The sun is shining and you want to go to the city with your best friends! But what is the best way to get there and avoid the masses, not have to be confined on a hot bus, and not have your face covered while you do it (although we always say to follow local guidelines of staying safe and social distancing). The UNI Swing is reminiscent of a traditional ladies bike and is the perfect companion for a day of shopping in style. The deep side
Classic and UNI Bobber are by far the most casual looking, practical vehicle on beaches all over the world. The specially developed board carriers become an instant hit when you want to get out in the surf and catch the waves at any time of the day.
step enables easy tours with your favourite summer dress. With just a flick of the wrist you can extend the seat and there is enough space for a friend (or even those extra bags you seem to have acquired). In addition, a front carrier offers a headlight bracket and enough additional space for yet more shopping bags. Perfect for wherever the mood takes you. Depending on how much you are looking to take with you, an additional weatherproof hard case / side case with a volume of 20 litres or a practical transport box can be added. This is truly the best all round storage option, ideal to move large items, be it for your shopping, or to train your outdoor gym session with clients in the local park. Are you not able to get cover for the kids, no worries, Urban Drivestyle has you covered! It is easy to take up to two children with you ensuring that your summer adventures never stop! Speaking of summer adventures, the UDX 204 with its true to the style image and based on the look of the iconic BMX design of the 80s, offers an alternative to those of us who don’t have to worry about moving large volumes every day. It is an ideal vehicle for those short commutes,
going directly to and from college or university, meeting with friends in the park, or for cruising in the town or city. The modular storage options of the whole range mean that regardless of what the day throws at you, you will always be prepared. The UDX 204 is no different. It’s easy to have everything with you for the day on the robust and high-quality luggage rack we call ‘Hunter Rack’. Designed for loads of up to 50kg, this mighty piece of kit is there for you. For occasional passenger trips around the park, the UDX 204 can even be equipped with a second seat cushion. Never have to ride alongside your walking friend again. Now you can both cruse in style. The UDX204 is designed with all ages of riders in mind, but is especially well received amongst younger riders. The customisation allows you to choose between a rigid frame, front fork suspension or a fully sprung version. The frame colours and the colour accents can also be individually selected and set. So the bike becomes the eye-catcher you want! With more modular storage than you can shake a stick at, the UNI MK
Simply attach the surfboard to the bike in its special mounting points, fasten and you’re away! Are you transporting several boards at once? No worries - this beast supports you. So with all of these options these transport solutions offer the chance to become greener in your day to day while not losing functionality. But what is missing from this wide range of options? They would not be complete without a trailer attachment and of course Urban Drivestyle has got your back. This is by far our favourite part of the storage ranges. It gives you in essence a boot space on the scooter / bike and you can really plan to get out and about, attend park fitness sessions, carry weights, dumbbells, plates, weight vests or even a battle rope on this amazing piece of kit. The motors are well versed to deliver power so you always get a quality of ride like no other! The 20x4 studded tyres also provide enough grip on any surface - it can even handle grass. Even potholes become a worry of the past (although with the state of UK roads, we always recommend avoiding these). In short, the Urban Drivestyle range is the versatile selection of e-vehicles we have been waiting for, a real game changer and viable e-vehicle option for a day to day solution. Keep looking out for our videos and further reviews coming in July where we will really be putting the UNI Boost to the test. We can’t wait. More information on Urban Drivestyle can be found here: www.urbandrivestyle.com
FIND US ON SOCIAL
31
WHY IS FITNESS SO COMPLICATED?? WE TAKE A LOOK BACK AT A PREVIOUS ISSUE WITH BEN COOMBER.
Ask most people, and they’ll tell you that fitness is complicated, confusing, and unachievable for most. Which raises a quick question, is this why so much of the world is obese, unhealthy, and demotivated? See, in an information age, with everyone arguing their side of the story with everything health and fitness related, most people are paralysed with the solution. Take any given topic, let’s go for protein, how many perspectives do you think you would get doing the google search “how much protein should I eat”. You will end up with bodybuilding articles, vegan articles, endurance articles, government advice, and more, and would you know the answer at the end? Most won’t, and here lies the problem, a lack of simplicity in our approach as people teaching others. Now I’m half educator, half inspirational dude in the world of fitness, I like to inspire people with the idea of change, then give them some simple tools to do it, whether they are a coach, or an everyday guy or gal. Most of us want to impress others, look at how complicated I can make this topic to make myself seem elite, untouchable, amazing, and just so damn clever. But all this is is d*** swinging in the world of fitness. There is a famous quote by Albert Einstein which is worth using to set the tone here:
“Everything should be made as simple as possible, but no simpler” Albert Einstein. Except everyone is going the other way, and we are apparently trying to help others. Nothing was ever achieved quickly and simply by making things as complicated as possible. Take a leaf out of the world of technology, Uber, the new Taxi booking app, being of great example, everything is moving towards simplicity,
32
WWW.PTTODAY.CO.UK
open the app, call the cab, turns up, and the app even pays for it for you with your pre-set card details, simple as you like, and EVERYONE loves using the app. Some might complain that it has ruined some more complex, cumbersome and traditional methods, but so what, it’s the modern world, get over it, you can complain and be left behind with the world, or accept the modern movements in human behaviour and carry on winning as you were and innovate with the rest of us. Think of the last nutrition plan, or training plan, or lifestyle changes you tried to make or got someone else to make and consider how complicated or simple it was, and could it have been more simple, and thus yielded better/more efficient results? See, the other reason we need simplicity in our lives is that the rest of our lives is so damn complicated, in a self-help world, no one is simplifying, everyone is adding. Most self-help articles, books and videos add to the stress, they ask you to go away and write a ‘to do’ list and start to implement it in your lifestyle, but most complain that they don’t have enough time to do it, and they are right, and we as coaches need to appreciate that. Kids, mortgages, work demands, trying to get down time, fitting in a workout, food shopping, getting in the garden as its looking a mess, doing the house work, life is busy. Stop getting everyone to do more more more. We need to be doing less, we need a life of more simplicity. This is why we need a ‘NOT to do’ list, which is more powerful, initially, than the ‘to do’ list. And this should be stretched across your lifestyle to clean up all the habits that you have that are not conductive to you moving forward in a more positive way. Most people eat some foods they shouldn’t, most give too much time
to others, most watch too much TV, most don’t prioritise the important things they need to do and prioritise the easy stuff to do, most don’t make time for time out, among many other things. Be brutal and honest with yourself, what do you keep doing that you know you shouldn’t, or don’t want to do, and cull it, get it out of your life. Be brave, yes you might upset a few people, it might be a weird step change, but you HAVE to do it, it’s a must. We need time, space, and creativity to do the new things that we want to do that are going to move us positively forward, we can’t just add add add, we paralyse ourselves, feel overwhelmed, then feel guilty we couldn’t achieve it and jack it all in and binge, stop training, and generally just go in all destructive mode until we rattle ourselves out of our slumber for another attempt. How much simpler could your training be, not necessarily the actual workout, but maybe the amount of days you commit to the gym, could your results be done in less time, or in less sessions, leaving more time for other stuff? Could your nutrition be simplified, are you trying to be too fancy with types of food and timing, when really its making 2-3% difference, and you’re not an athlete anyway? Are you giving so much time to others that you don’t have time to be selfish and focus on what you want, which is ultimately what is most important before you can help others?
take comfort in those facts. People think living a complicated life is cool, trendy, and makes them appear elite, screw that, we’re not built for it. Were built to thrive in simplicity, doing a few things that culminates in making us who we are, otherwise, the mind will never be clear, and I’ll argue people will never truly be happy, and that’s the aim of life right?
All this stuff sounds simple, and obvious right? But were not doing it, were not standing back, being honest, being reflective, and often being brutal with the changes we need to make. It’s time for simplicity, it’s time to streamlines our lives and stop making everything so god damn complicated. I’ve just started a UK seminar tour, and I’ve made what I am teaching simpler, shorter, and more direct, because I have developed the skills and the knowhow to know what people really need, without complicating anything. I might be stood in front of an athlete, and I won’t mention carb timing until he’s nailed so many things before that, despite the fact that’s the one thing he wants to know as he thinks it will make the difference, it won’t, he needs to simplify first before the can get more complex and geeky. In fitness we can get a bit obsessive about the details, and I’ve talked to 1000’s of people over the years where my response has been one of regression, not advancement. People want more, but I take away, I give them less, and 9/10 I get a message a few weeks later saying “Ben, it was tough at first, but I took away, I simplified, and I am so much happier and focused now, thank you”. Before I finish up, this is where I need to mention the value of science and what the research says on training, nutrition and mind-set. If you’re in a place where your confused, not sure on the right answer, and want some clarity, make a B-line for the science. Let me come back to my protein example earlier, look up an organisation like the ISSN and see what their stance is on protein intake, or look at Examine.com, research based companies that find clarity in the world of overly complicated research and opinion, and use that as your go to resource for clarity, cause what’s proven in science is the best we know, so
Bio: Ben Coomber is a performance nutritionist (BSc, ISSN), educator, public speaker and writer. Ben run’s Body Type Nutrition, an online nutrition education company, has the UK’s #1 rated health and fitness podcast on iTunes ‘Ben Coomber Radio’, and owns Awesome Supplements, a brand offering clarity in the confusing world of supplements. To book Ben as a speaker, or to explore what he does, connect with Ben over on Facebook, Twitter, YouTube, or Instagram. For everything else visit: http://www.bencoomber.com
FIND US ON SOCIAL
33
SUPERFOODS FOR WEIGHT MANAGEMENT: IS THERE SUCH A THING? Introduction Before you start reading this article, I want to set you a little task; just type the following into a Google search, ‘superfoods for weight management.’ I’ll wait a second... This search generates an astonishing number of results. I think the last time I did this, it read 38,000,000 results found. So, your first question should be, where do I start? Hopefully, this article will be the ideal place for you to start to first understand the conversation around weight management. But what is meant by the term superfood? Before we dig into the main detail of this article, we need to give the heading a little more context.
the same calories they expend, they will maintain weight. This is a very simple explanation of the first law of thermodynamics. This being that energy cannot be created or destroyed, simply transferred. Within this article, we will be talking about if there are any superfoods that can help someone eat fewer calories, which in turn will assist them in losing weight. When talking about nutrition we always need to give the conversation some context. Do Superfoods help create a calorie deficit? What the title of this section should read is; are there any foods that are
there that are superior to others in creating that deficit. When typing in the heading of this article, the first result I clicked on was from this website: https://www.ndtv. com/food/top-10-superfoods-forweight-loss-you-must-include-in-yourdiet-1842166 Here the heading states “The top 10 superfoods for weight loss that you must include in your diet.” I will not go into what is wrong with this heading, as that is for another article, however, they include foods such as apples, blueberries, green tea, and more. What I want to do below is highlight three superior foods, food groups or supplements that have been extensively researched to assist with weight loss and weight management. Protein As I am sure many of you are aware, protein is one of our Macronutrients and has numerous benefits to us regarding weight management, body composition and weight loss.
When talking about weight management, the primary conversation is around weight loss and then trying to maintain this new weight. To understand this, let us have a quick look at what we mean by energy balance. The general rules around this are that if an individual consumes more calories than they expend then they will gain weight. If someone consumes fewer calories than they expend they will lose weight. Finally, if someone consumes
34
WWW.PTTODAY.CO.UK
superior to others in creating a calorie deficit? A calorie deficit (eating fewer calories than you are expending) is both necessary and sufficient for weight loss; meaning that if someone is wanting to lose weight, firstly it is a must to create a calorie deficit and, secondly, it should be the primary goal for that individual. Once the individual is aware they need to create a deficit, they then might ask themselves if there are any foods out
A study published by the American Society of Nutrition (2008) concluded that “Body weight management is a complex task involving the interplay of behavioural components with hormonal, genetic, and metabolic processes. “Protein has the potential to play a key role in several aspects of body weight regulation. The mechanisms by which increased dietary protein regulate body weight are multifactorial”. By increasing the amount of protein in one’s daily diet, roughly 1.5g/per kg BW, we can unlock the benefits protein consumption has on weight management, body composition and weight loss.
rich in antioxidants, which have been associated with benefits such as reduced blood pressure through increasing vasodilation of the blood vessels). However, a new systematic review published in the European Journal of Nutrition aimed to find out if apple cider vinegar was a superfood or a super fraud. Scientists looked at 487 papers on the topic but found just 13 human studies. Their conclusion: “Due to inadequate research of high quality, the evidence for the health effects of apple vinegar is insufficient.” That is pretty much science talk for “meh.” Final thoughts
Caffeine and Green Tea
Some of the key benefits of fibre are:
Caffeine and green tea are often proposed as strategies for weight loss and weight maintenance.
• It helps keep the digestive system in good working order.
These ingredients may increase energy expenditure and have been proposed to counteract the decrease in metabolic rate that is present during weight loss. Positive effects on body-weight management have been shown using green tea mixtures. In short, these ingredients will help increase the activity of the sympathetic nervous system that can increase the likelihood of lipolysis (fat burning) to occur. Fibre Fibre is a type of carbohydrate that is classified as being foodstuffs that remain undigested as they enter the large intestine. Fibre is usually found in plants and should be referred to as Non-starch Polysaccharides (NSP). There are two main groups of fibre insoluble and soluble - and both kinds are needed for good health.
• It helps prevent bowel problems such as constipation and diverticular disease. • It slows down the absorption of carbohydrates, thusproducing a slower rise in blood sugar levels. This results in making us feel less hungry. • High fibre foods are good sources of vitamins and minerals. • High fibre foods are filling, not fattening. When consuming the recommended amounts of fibre (24g daily) we can achieve most of the above benefits. The key one being increased feelings of fullness to achieve weight management. Apple cider vinegar Apple cider vinegar has been bandied around as a superfood for some time now. This is because it contains polyphenols (compounds that are
Weight management is a huge concern for many people within the population and I believe articles such as “10 superfoods you MUST include in your diet” basically confuse people and do not consider individual detail and an individual’s likes/dislikes. Above are some of the key foods/ food groups that have huge amounts of research behind them to not only improve your health but help you maintain your weight. Focus on the following key nutrition principles and the rest will take care of itself: • Include a palm-sized portion of protein in each of your meals. • Base majority of your meals around whole, one-ingredient foods. • Consume a suitable amount of water throughout the day (30ml per kg BW) • Eat the rainbow (plenty of fruit and veg) This information is not ground-breaking or sexy, but these are the main nutrition principles to consider when focusing on weight loss and weight management. By Martin Hamer, Health and Fitness Tutor at The Training Room
To find out more about Training Room’s Level 4 Certificate in Nutrition for Weight Management and Athletic Performance, visit: https://www.thetrainingroom.com/ health-fitness/nutrition
FIND US ON SOCIAL
35
A FUTURE PROOF OFFER MIHA BODYTEC AND THEIR EMS SOLUTION, WHAT IS THE OFFER AND HOW DO YOU GET INVOLVED?
36
WWW.PTTODAY.CO.UK
Although we found ourselves beginning the year in the confines of a new lockdown, it’s with a greater optimism for 2021 as a proven vaccine begins to roll out. It’ll take time for fitness businesses to return to pre-COVID normality, and there’s bound to be hurdles along the way, but there’s now a greater sense of collective hope. COVID has schooled the nation in the importance of health and wellbeing – people have finally begun to accept the crucial benefits of keeping themselves active. For PTs who position themselves correctly, the coming year could shape up to be hugely positive.
require hands-on corrections – so it’s also possible to maintain adequate social distancing. This means that, as an EMS PT, you can remain a constant for clients – accessible, completely safe and highly efficient once this lockdown ends and just as effective when COVID is behind us. It’s the smartest way to train, and the smartest way to diversify your business EMS also offers PTs an opportunity to work smarter. The chance to charge the same session rate but train clients in half the time, and so improve your work/life balance or to take on more clients to increase earnings as you strive to rebuild your business post pandemic.
For now, as you await reopening, the opportunity lies in ensuring you stand out from the crowd as a safety-first fitness offering; one that’s fully COVID-secure until the time we’re all holding out for, when that’s no longer required. Electro Muscular Stimulation (EMS) – a whole-body system that stimulates all major muscle groups at once, condensing a two-hour gym session into a 20-minute workout – offers you and your clients this security. It’s 1-2-1, each client wears a new base layer and, in between sessions, the system is thoroughly cleaned, meaning EMS training is completely COVID-secure. miha bodytec’s iBody system is worn while clients are directed to performs, controlled exercises, which don’t
The EMS method is easy to learn through a certified course and, while the equipment does require an investment, miha bodytec offers an affordable leasing partnership. Connect with the UK team for your free demo. T: +44 208 068078 0 E: uk.info@miha-bodytec.com
FIND US ON SOCIAL
37
are you looking for research dosed supplements? Introducing
A simple & effective range of what works and nothing that doesn’t, all with an awesome taste promise
HONESTY SIMPLICITY RESEARCH PROVEN
38
WWW.PTTODAY.CO.UK
