OPS CORE March 2020

OPS SPRING ISSUE 2020

core

M A G A Z I N E

NASM-CPT LIVE ENGLISH March 15 & 22

ANIMAL FLOW LEVEL 1 April CERT 25-26

AFAA GROUP FITNESS CERTIFICATION May 3 & 10

PH360 MASTERY SERIES July 4-5

w w w . o p s t u d i o h k . c o m

CHECK OUR FULL RANGE OF PRODUCTS

CONTENTS Cover: NASM CPT Certified Personal Trainer. Your guide to becoming the best personal trainer. Never work a day in your life. Start changing lives NOW

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NASM Certified Personal Trainer Want to make your passion your profession?

Then look no further than NASM-CPT.

AFAA

10

Group Fitness Certification New course May 3 & 10

TheraGun

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Our devices rapidly compress soft tissue with a scientifically calibrated depth & speed, creating the percussive force needed to release your deepest tension..

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NASM PES

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OPS Education

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Special Nutrition Article

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TRX Education Pathways

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Editor’s View Point!

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Gray Institute

5 Reasons why its a good choice.

Highlights for Spring

Nutrition Coaching‌How much should I be charging?

Planning a better TRX Education

Understanding food simply

3D Maps online Courses

MAKING OUR ENVIRONMENT A SAFER AND BETTER PLACE TO TRAIN

We have always paid great attention to hygiene. Not only have we installed BioEm air purifiers to reduce the chance of cross infection in the air, but also in the face of the latest epidemic, we have taken the initiative to have EHS professionals to disinfect all fitness tools and all invisible corners.

Your health has always been our top priority. OPS has branches in Hillwood Road, Tsim Sha Tsui, and Stanley Street in Central.

We are not only a school that represents international fitness instructor licenses.

We also welcome any coach or trainers to rent our venue to train your athletes or people of any age. We also welcome anyone to take you trainers and come to use the venue.

For details, please call: 28685170 (Central) and 39984301 (Tsim Sha Tsui).

NASM CERTIFIED PERSONAL TRAINER

English and Chinese Courses now available Check Details

WHY CHOOSE NASM? For over 25 years, the National Academy of Sports (NASM) has set the standard in personal training certification, continuing education and tools for health and fitness professionals.

We offer a wide range of opportunities for you to learn, grow your skills, build your business and apply your knowledge in real world settings to help your clients reach their fitness goals.

WHY CHOOSE OPTIMUM PERFORMANCE STUDIO? Optimum Performance Studio has built its reputation around leading fitness education providers offering cutting edge training for fitness professionals over the last 10 years, incorporating the latest science and technology to establish, advance and sustain successful career pathways.

Optimum Performance Studio is partnered with industry leaders, manufacturers and educators to inspire people to ‘Train the way they Play’, providing a comprehensive

training environment geared to inspire, motivate and challenge clients through innovative programming.

Optimum Performance Studio prides itself in being a pioneer in establishing a fully equipped facility housing the lasted training tools and equipment, geared to enhance the overall experience of both trainer and client. OPS will continue to inspire, encourage and lead fitness professionals into the future.

Optimum Performance Studio brings a refreshing perspective and sense of purpose to the business of performance education and training. OPS also brings with it a sense of pride and ownership when it comes to fitness education and training.

To find out more about Optimum Performance Studio please log on to our WEBSITE.

www.opstudiohk.com

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ANIMAL FLOW LEVEL 1 INSTRUCTOR CERTIFICATION

APRIL 25-26, 2020 Be Part of the movement OPS CORE SUMMER 2019 ISSUE 6

Our Animal Flow workshops are targeted toward fitness professionals who want to learn how to incorporate Animal Flow into their own teaching, training, and coaching practices. This includes personal trainers, group fitness instructors, physical education teachers, coaches, yoga instructors, MMA trainers, and physical therapists.

• Switches and Transitions

• Wrist Mobility

• Activations

• Form Specific Stretches

• Flows

Animal Flow Level 1 is an intensive two-day workshop where you’ll master the moves, delve into the science behind Animal Flow, and learn how to effectively use the practice with your own clients. The focus of the Level 1 curriculum is on mastering each move, including the regressions, progressions and variations you’ll need in order to maximise effectiveness with your clients. With each move, you’ll explore the important questions of how and when to use it, and where it fits into your clients’ training program and your own workout routine. And, of course, you’ll get into the Flows, where you link together the movements

Most importantly, you will learn how to move better! The carry over will improve your performance (and your clients’ performance) no matter how you integrate Animal Flow into your training.

You’ll cover all 6 elements of Animal Flow, including:

You’ll learn much more than just mastering the movements though – you’ll learn to better understand integrated movement and bodyweight training.

Level 1 Certification:

In order to become a Certified Animal Flow Instructor, you must pass the live practical exam after completing the workshop.

Simply completing the two-day workshop will not make you certified – we want to make sure all of our instructors meet the program’s standards, so you’ll need to demonstrate some components (live or via video submission) after the workshop. If you practice, you will pass!

• The Traveling Forms

• (the “ABCs” of an animal movements)

APRIL 25-26, 2020 Spaces Limited

Book Now

NEW LIVE COURSE MAY 3 &10 2020

Become a Certified

Group Fitness Instructor!

LIVE COURSES

BOOK NOW OPS CORE SUMMER 2019 ISSUE 10

How to design, choreograph and teach a group fitness class.

Essentials of exercise physiology.

Training on modalities, kickboxing, circuit training, dance, yoga and pilates.

Foundations of nutrition and weight management.

How to adapt for special populations, like pregnant and senior participants.

Business skills and professional responsibilities.

OPS CORE SUMMER 2019 ISSUE 11

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Now Available

NASM Performance Enhancement Specialization TOP 5 BENEFITS OF PES 1

Provide cutting-edge performance training for athletic clients at all levels.

2

Tap into new markets, especially youth and high school/ college athletes.

3

Master the science behind human movement and sports performance.

4

Offer more interesting, dynamic exercise techniques, maximise performance and help prevent injuries.

5

Gain additional expertise with information about sports psychology, nutrition and ergogenic aids.

OPS CORE SPRING ISSUE 2020 PG14

Boost your earning potential.

NASM personal trainers who have the NASM Performance Enhancement Specialization earn 40% more on average than other personal trainers without the NASM-PES! By expanding your knowledge and skillset, you'll improve your personal marketability with sports-minded clientele!

Athletes will need your comprehensive guidance regarding:

Cutting-edge Training Processes that Focus on Athletic Development

Sports Nutrition Strategies

Motivational Sports Performance Psychology Tips To Build Mental Toughness

Online Courses Now Available 15

Doing OUR Best, to Bring you THE Best.

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2020 SPRING SCHEDULE HIGHLIGHTS DATE

COURSE

BOOKINGS OPEN

MARCH 1, 2020

TRX GTC ENGLISH

BOOK NOW

ONLINE COURSES

GRAY INSTITUTE 3D MAPS

BOOK NOW

MARCH 15 & 22, 2020

NASM-CPT CERTIFIED PERSONAL TRAINER

BOOK NOW

MARCH 26, 2020

ADULT CPR/AED CERTIFICATE

BOOK NOW

APRIL 25-26, 2020

ANIMAL FLOW LEVEL 1 INSTRUCTOR CERTIFICATE

BOOK NOW

MAY 3 & 10 2020

AFAA GFI GROUP FITNESS INSTRUCTOR CERTIFICATION

BOOK NOW

JULY 4-5

PH360 MASTERY SERIES

BOOK NOW 17

Nutrition coaching: How much should you charge? This exclusive report shows what it really takes to earn top-tier rates.

Finally, a data-driven guide to pricing your services, making more money, and levelling up as a coach.

By Camille DePutter and M.J. Perrier, PhD

“What should I charge?”

At some point, every nutrition coach asks that question.

You could be just starting out and have no idea what’s fair. Maybe you have years of experience but wonder if your rates should be higher.

Or perhaps you’ve heard what competitors charge and think, “Why not me?”

Trouble is, it’s hard to get a satisfying answer.

Even if you ask a coaching group on social media, the rates will often vary wildly among coaches, leaving you forever waffling between guilt (“Am I overcharging?”) and resentment (“I’m not getting paid enough!”).

How can you ever know the right amount for your services?

Through the power of data, thank you very much.

We asked more than 1,000 nutrition coaches: What do you charge? But we didn’t stop there: We also inquired about their coaching practice, experience, client base, certifications, and more —because, when you’re determining what to charge, it all matters.

Then we ran a statistical analysis to see how each of these factors related to one another. End result: a report that showcases real income data from real coaches, along with the most relevant, practical takeaways for maximising what you make.

OPS CORE SPRING 2020 ISSUE PG 18

What do most nutrition coaches charge?

According to our survey, the median hourly rate for nutrition coaching is $65 per hour. Just in case it’s been a while since you took a math class, here’s a quick refresher on the word median. It represents the midpoint. In other words, half the coaches we surveyed make less than $65 per hour. Half make more. (Note: All rates are in US dollars.)

Of the coaches who make more, we noticed two distinct groups.

• High earners who charge $10 to $15 an hour more than the median rate • Super earners who are absolutely crushing it—charging double the median rate If you’re currently charging below the median rate, don’t worry. We’re going to tell you how to go from a lower rate to a higher one.

It doesn’t take much of an hourly jump to make a big difference. For example, a $15 per hour raise can really add up fast. If you work 20 hours per week, that’s $300 more a week—and $15,600 more per year.

That’s a pretty sweet income bump.

But making good money isn’t just about how much you charge—it can also be about how many clients you have. (You already knew that, didn’t you?)

We found that people who charge more tend to have more clients. And vice versa. The super earners in our survey were more likely to have 20+ clients than people who charged less than the median rate.

Why? For one, when there’s a greater demand for a coach’s services, they can charge higher rates. But there’s also this: The secrets for charging higher rates (more experience and more education, for example) are the same secrets that help you net more clients.

So keep reading to find out how to go from a regular earner to a high earner—and then from a high earner to a super earner.

OPS CORE SPRING 2020 ISSUE PG 19

It Pays to Diversify When we broke down rates by coaching type, we learned that inperson coaches who work with people face-to-face (say, at a gym, in an office, or in the client’s home) make roughly the same as online coaches who work digitally, through a website and email ($65/hour vs. $64.50/hour). People who do hybrid coaching (a mix of inperson and online), however, are charging significantly more: $75/hour.

Five Secrets of High Earners According to our research, high earners share several traits in common: experience, number of certifications, coaching hours, specialisation, and confidence. Below, we explore each.

Secret #1: Set rates based on your experience.

Not surprisingly, more experienced coaches charge higher rates than less experienced coaches. They also have another income advantage: Coaches with more experience tend to have more clients.

OPS CORE SPRING 2020 ISSUE PG 20

In our survey, most coaches with just one to four clients had two or fewer years of experience. Coaches with 20 or more clients, on the other hand, were much more likely to have more than three years experience, and more than a quarter of these booked-solid coaches had six or more years experience.

This makes sense because with more experience comes word-ofmouth marketing, says Mike Doehla, a Precision Nutrition Level 1 certified coach.

Doehla started coaching a few years ago with just a few clients, charging $120 for 12 weeks of his services. It didn’t cover the bills, which is why he kept his day job as a human resources manager.

As they reached their goals, however, those initial clients gushed about Doehla to just about anyone who would listen. More and more clients came Doehla’s way, so he inched up the rate for his 12-week package: $165, $175, $185…

Eventually, he founded Stronger U, a coaching company that charges $399 for 12-week programs, employs 69 coaches, and rakes in millions a year.

“The value comes from clients having a good experience and then telling everyone they know about us,” Doehla says. “99 percent of our customers come from word of mouth.”

Want to know what the other secrets are? click here 21

360 Mastery Series July 4-5, 2020 The ph360 Mastery series has been designed to help fitness professionals take their clients results to the next level, by truly understanding the person in front of them.

Using the latest evidence-based principles in epigenetics and personalised health coaching and combining this with leading assessment technology, this coaching course allows health and fitness professionals to understand how to create personalised exercise, nutrition and lifestyle programs for different people, and be able to motivate, support and communicate in a way that meets the unique personality traits and trends people possess.

Course Learning Outcomes: • Identify the different sciences that can influence a person’s development (including the links between anthropometry, embryology, endocrinology) • Understand the difference between genotype and phenotype in respect to personalised health outcomes • Understand how lifestyle and environmental factors affect gene expression • Become well-versed in how to assess a client’s individual phenotype through technology based assessments • Understand the 6 major HealthTypes and the specific lifestyle and environmental needs for each to create truly personalised health programs • Understand how to effectively coach behaviour change to the 6 major types • Know how to apply different coaching strategies, language to the 6 major types • Implement effective business strategies into your fitness model, how to include ph360 health coaching, charge for assessments and integrate the ph360 technology into your model • Understand the importance of natural strengths, scope of practice and working in collaboration through referral networks with leading health professionals in the personalised health network.

OPS CORE SPRING 2020 ISSUE PG 22

Spaces Limited

Book Now OPS CORE SPRING 2020 ISSUE PG 23

TRX SUSPENSION

TRAINING

PRODUCTS & EDUCATION

®

WHAT IS YOUR TRX PATH?

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FOUNDATION IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

SPECIALISATION

CERTIFICATION

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OPS CORE SPRING 2020 ISSUE PG 25

UNDERSTANDING FOOD SIMPLY

By Wayne David Clark | Editor OPS CORE Magazine

What is considered "healthy eating" has always been a source of debate.

Let’s face it, we all want to be told what to eat to make us feel and look great, and with the explosion of social media that is exactly what is happening.

I’m just not sure that all the information out there, is in our best interest.

The reality is ….

There are so many contributing factors affecting how food reacts with our bodies, and because of that, there is and can never be, a one perfect fit for all.

There is some good news however. Certain food types are best avoided period, but yet even these can find themselves headlining social media, boasting exceptional benefits, so it can get a little confusing and frustrating.

Nutritionists can agree, however, that a diet rich in whole foods with lots of fruits and vegetables, seafood, grains (even they are coming under attack now), dairy, legumes, and nuts is good for you. Processed foods and added sugar are generally a bad idea.

It seems that Asian cultures in general, have a pretty good understanding of food and health, customarily speaking, and tend to be more mindful of the effects foods have on their bodies. I have noticed that overall, foods consumed are well balanced and nutritious. Plus if you buy them from the wet markets, like most locals, they are generally better quality than the supermarkets and cheaper usually, depending where you go.

What does worry me, though, is the influx of FAST FOOD companies from the US and elsewhere. More and more younger generations are making stable diets out of Mac Donalds and KFC and all the rest, this will not end well for OPS CORE SPRING 2020 ISSUE PG 26

them, or the generations to follow.

If you are thinking of changing the way you eat, a good way to go about it is simply buy things from the local market, rather than your supermarket, where they sell fresh vegetables and other foods, and slowly eliminate the processed foods from the cupboards. You can do this slowly little by little, rather than just empty everything and start over. Or if you don’t mind spending a little more, you can buy from the bigger supermarkets, if you are worried about the hygiene of the local markets.

I found that after changing where I buy our food, that the temptations of eating poorly were soon replaced by just eating what was in the refrigerator which, in turn, was mostly fresh non processed foods.

Replace most things with whole foods, that way you won’t be tempted to snack on things that wont optimise your system. I could suggest having your blood work done as well just to be sure, that way you can find out what type of foods have the most positive impact on your system, (Its simple and cheap, and I have included a link for this here).

Plus…

It'll save you money. A large study found unhealthy diets full of processed foods cost $11.50 HK$ more a day than healthy ones full of whole foods.

Feel free to indulge once in a while though, this should be a fun thing not torture.

Certainly Food For Thought!!

The opinions expressed in this article are my own personal opinions and are in no way opinions of Optimum Performance Studio.

Wayne...

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ONLINE COURSES.

3D MAPS

OPS CORE SUMMER 2019 ISSUE 28

3DMAPS (3D Movement Analysis & Performance System) is the most innovative way to effectively analyse and enhance the entire body in an efficient, revealing, and evidence-based manner. This certification equips you, the movement professional, with the content, competence, and confidence to meet the needs, wants, and goals of all of your patients and clients.

TAKE A CLOSER LOOK OPS CORE SUMMER 2019 ISSUE 29

EAT WELL These light and fluffy eggs are loaded with Parmesan and scallions for tons of flavour, plus there's a luscious runny yolk on top. And don't worry, this impressive brunch recipe is easy enough for anyone to master.

Source: EatingWell.com

Ingredients 4 large eggs, yolks and whites separated Pinch of salt ¼ cup finely grated Parmesan cheese 1 scallion, finely chopped Ground pepper to taste

Directions Step 1 Preheat oven to 450 degrees F, about 232 degrees Celsius. Line a large baking sheet with parchment paper. Lightly coat with cooking spray.

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Step 2 Separate egg whites from the yolks, placing each yolk in an individual small bowl. Beat all of the egg whites and salt in a mixing bowl with an electric mixer on high speed until stiff. Gently fold Parmesan and scallions into the beaten whites with a rubber spatula. Make 4 mounds (about 3/4 cup each) of egg-cheese mixture on the prepared baking sheet. Make a well in the middle of each mound with the back of a spoon.

Step 3 Bake the egg whites until starting to lightly brown, about 3 minutes. Remove from oven. If the well has filled in during baking, use the spoon to recreate it. Gently slip a yolk into each well. Bake until the yolks are cooked but still runny, 3 to 5 minutes more. Sprinkle with pepper. Serve immediately.

SMALL GROUP CLASSES

SOMETHING FOR EVERYBODY

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CERTIFIED NUTRITION

COACH FIND OUT MORE

WHAT’S

YOUR

SPECIALIZATION?

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NASM CES S P E C I A L I Z AT I O N S Everybody finds it hard to continue education, especially in this industry. Thankfully the trend moving forward is online education. Online education is becoming the industry standard, so you can learn from the comfort of your own home.

BROADEN YOUR MARKET EARN MORE AND KEEP YOUR CLIENTS OPS CORE SPRING 2020 ISSUE PAGE 32

COMING

BACK ONLINE CERTIFICATION AVAILABLE

Did you know that personal trainers who have their NASM Corrective Exercise Specialization (NASM-CES) earn 48% more on average than other personal trainers without the NASM-CES. That's an amazing pay increase in an industry where your income is typically determined by the number of clients you have, how many sessions they book and how much they are willing to pay.

NASM’s Corrective Exercise Specialization applies to all clients, which means you bring increased value to new and existing customers. Obtaining the NASM-CES demonstrates your continued passion and investment in education, helping you better establish yourself as a leader in the fitness industry.

You can also apply the NASM Corrective Exercise program to clients that are already in good physical condition but want to do more! Maybe they are preparing for a race or competing in a sport. You will have the added value of making sure they are able to do their very best, maintain movement efficiency and help avoid injury as they challenge their bodies and push the limits.

OPS CORE SPRING 2020 ISSUE PAGE 35

THE ORIGINAL

THE BEST

STUDIO FOR HIRE 36

IN THE HEART OF CENTRAL Optimum Performance Studio (OPS) is a premier education provider and training facility.

We pride ourselves on being a pioneer in establishing a fully equipped facility, housing the latest training tools and equipment, geared to enhance the overall experience of both trainer and client.

As a studio we oer competitive rates for trainers to run their own business.

1-2 Floors World Trust Tower 50 Stanley Street Central +852 2868 5170

RehabEssentials Returns

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Fri May 15 @ Time: 9:00 am - 6:00 pm Sun May 17 @ Time: 9:00 am - 6:00 pm

BOOKINGS NOW OPEN

OPTIMUM PERFORMANCE STUDIO 1-2 FLOORS WORLD TRUST TOWER 50 STANLEY STREET CENTRAL HK CONTACT: +852 2868 5170 INFO@OPSTUDIOHK.COM WWW.OPSTUDIOHK.COM