OPS CORE MAGAZINE WINTER 2018/9

OPS WINTER ISSUE 2018/9

core

M A G A Z I N E

GRAY INSTITUTE LIVE IN HONG KONG March 2019

AFAA GROUP FITNESS CERTIFICATION March 2019

PROBAR December 2018

AUSTRALIAN STRENGTH PERFORMANCE March 2019 w w w . o p s t u d i o h k . c o m

FEATURES DEC - JAN - FEB 2018/9 ISSUE

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CAFS GRAY INSTITUTE 3D Maps This certification gives trainers the tools needed to successfully assess, program and maintain your clients success

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PRECISION NUTRITION ARTICLE Nutrition for seniors: 7 Lifestyle Strategies to stay strong and healthy and independant.

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SPECIALISATION ONLINE Be the trainer you always wanted to be, with the NASM online specialisation courses.

Become the specialist you were meant to be

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NASM 2-DAY LIVE WORK SHOP The very last NASM CPT for 2018, get in quick before the price increase in 2019

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NASM SPECIAL ARTICLE Can you get enough protein, and other nutrients, on a Vegan Diet?

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SOMETHING TASTY

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AFAA AFAA makes its comeback to Hong Kong, with a whole new structure. Affiliated with NASM, AFAA offers students a Group Fitness Certification Internationally Certified

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It is that time of year again, when all we think about is food food and more food. Christmas is a time for love and food, so I have included and awesome turkey recipe for you

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FORWARD Welcome to the last issue for 2018.

With this last issue for the year, it is the perfect opportunity to give people a heads up for the new year. Of course we have our usual education programs running, but we also have some new products, and of course some new education to go along with that.

For December first up, we have the n e w P RO BA R F O U N DA T I O N CERTIFICATION WORKSHOP Saturday December 8, from 9:00 5:00 Being aligned with Grays Institute, we are able to bring you both 3DMAPS and CAFS on a regular basis in both English and Chinese. NASM will now be offering not just the best Personal Training Certification, but also

Group Fitness Instructor Certification. So whether you want to be a Personal Trainer of a Group Fitness Instructor, OPS, NASM and AFAA has you covered.

So have a browse through this issue see if there is anything that peaks your interest. I have also included in this issue an Education Outline, that explains everything about each course that we provide. You can access this via the hyperlink above or simply look for the Education Overview, page 18, in this issue. I h o p e y o u fi n d s o m e u s e f u l information, and I look forward to seeing you soon.

Yours in Fitness Education Wayne…

3D MAPS

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MARCH 3

WHAT IS 3DMAPS? Real life, real challenges. Whether your patient is a casual golfer or star athlete, determining the right approach to treatment can be challenging. That’s why the Gray Institute offers an innovative, effective, and comprehensive approach to patient rehabilitation. Three-Dimensional Movement Analysis and Performance System (3D MAPS) leverages movements that are authentic to everyday life by utilising all three planes of motion. This system allows the practitioner to examine, evaluate, and treat patients based on the philosophy that the influence of one part of the body effects another.

3D MAPS (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. Unlike any other movement screen, 3D MAPS is a movement analysis and performance system that applies to the three-dimensionality and abilities of all individuals and all of human function. 3D MAPS boils down all of human movement (the three-dimensional interaction of joints, muscles, and proprioceptors) into 6 Vital Transformational Zones, adapts these movements within Mobility Analysis Movements (assessing range of motion) and Stability Analysis Movements (assessing control of motion), and empowers you to then prioritise the best and most logical progressions in serving your patients and clients better.

3DMAPS is the most innovative and comprehensive certification available and empowers you to analyse the entire three-dimensional Chain Reaction® function of the human body, as well as equips you with a powerful, ongoing performance system

3D MAPS CERTIFICATION 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. Unlike any other movement screen, 3DMAPS is a movement analysis and performance system that efficiently analyses the three-dimensional movements and abilities of all individuals in all of human function.

BENEFITS OF 3DMAPS SPECIALISATION | INNOVATION | KNOWLEDGE | CREDIBILITY

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IF YOU HAVE A NEED WE HAVE A SOLUTION For a full list of products visit OASIS website or call 2868 5170 Or check out our catalogue

Nutrition for seniors: 7 lifestyle strategies to stay strong, healthy, and independent longer.

By Jennifer Broxterman, MSc, RD

Forgetting things, feeling incapable, grappling with loneliness, and maybe not enjoying daily life? Aging is inevitable, but these symptoms don’t have to be. Whether you’re noticing them in yourself, or coaching someone who is, here’s what you need to know about the importance of lifestyle and nutrition for seniors — plus 7 effective strategies to live not just longer, but better.

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When my grandfather’s health started to decline, a simple intervention transformed his ability to live independently.

I’ve been coaching nutrition for over 10 years, and teaching university nutrition courses for seven. I’ve seen thousands of people benefit tremendously from the health strategies I share with them.

But no transformation has been as dramatic or inspiring my grandfather’s.

A few years ago, in his early eighties, my grandfather began to forget things. He missed appointments and misplaced objects like his keys or reading glasses. His appetite decreased, and he started losing weight.

One day, he suffered a bad fall. He required hospitalisation, and his confusion and disorientation worsened during his stay. It was a low point for my family.

A professional medical assessment determined that it was no longer safe for him to live independently at home. t placed on a waiting list for a long-term care facility.

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My grandpa’s diet had been poor for some time. I knew he was living mostly on canned soup, chocolate milk, and the occasional banana. Not nearly enough calories, and not a lot of nutrient-dense, whole foods.

I wondered what effect that was having on him.

So I did some detective work.

After running some blood tests, we discovered that my grandfather was very deficient in a range of B-vitamins, particularly vitamin B1, or thiamine.

The signs of thiamine deficiency?

Low appetite, fatigue, memory loss, and confusion.

I suspected that correcting these deficiencies might help my grandpa function better, so I put him on a high-quality seniors’ multivitamin, and recommended a few simple changes to his diet.

A week later, my grandfather was transformed.

His appetite increased, and he became clear-thinking and lucid. He was released from the hospital, and his medical team approved his ability to keep living independently.

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My grandpa’s experience is proof of something many people aren’t aware of: Simple nutrition and lifestyle changes can dramatically improve quality of life — even in older adults.

That’s why, in this article, we’ll explain what we know about optimal lifestyle and nutrition for seniors: how these habits affect ageing; and how to implement healthy changes for yourself, clients, or loved ones.

It’s not just the number of years you live; it’s how you live them.

Modern medicine can help us live longer, so what’s the point of eating the right foods and taking the right supplements?

Well, we don’t want to just live longer. We want to live longer and live well.

Lifespan: How long you live Health-span: How well you live 10

When we talk about longevity, most of us don’t dream of living for a thousand years in a cryo-chamber hooked up to a bunch of wires that artificially maintain our basic functions.

In addition to a long lifespan, we also want a long healthspan — a high quality of life for as long as possible — a state that allows us to travel and enjoy our retirement, to run around with our grandchildren without aches and pains, and to generally enjoy life feeling good in our bodies, minds, and hearts.

Good nutrition and lifestyle habits are our best tools to improve health-span.

And while these habits can have a major effect on healthspan if you start them young, making nutrition and lifestyle changes can make a difference even after you’ve noticed signs of ageing.

Now, these changes aren’t going to turn you into an ageless bionic superhuman, but they can certainly help you age better and become more resilient.

Which parts of ageing are under our control?

From the moment we are born, our bodies begin to change.

These changes continue throughout life.

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Continue Reading 14

Available now through CORE FITNESS

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CERTIFIED PERSONAL TRAINER No other fitness-professional course so powerfully fuses science and practical application! The rapid growth of the personaltraining industry has spurred a multitude of approaches to fitness education and training. Setting the international standard for the industry, NASM has developed a comprehensive system that integrates proven techniques and real science into one easy-touse, universal programming method – Optimum Performance Training (OPT™). From kinetic chain assessments through integrated programme design, students explore the science behind NASMs unique OPT™ model and gain a dynamic understanding of the systems and techniques used to design safe, effective programs for clients of all levels.

The course includes: •

Live workshop 2 Sunday from 9:00 am to 7:00 pm

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Date: December 9 & 16, 2018

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NASM-CPT textbook

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NASM-CPT online video support

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Unlimited Online Practice Exams

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Online Final Exam (3 attempts)

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PROBAR $FREE

YOURS FREE WITH EVERY PROBAR FOUNDATION COURSE GET YOURS TODAY 18

EDUCATION DESCRIPTIONS AND OUTLINES

NOT SURE WHICH EDUCATION PROGRAM IS BEST FOR YOU TAKE A LOOK AT OUR EDUCATION OUTLINE THAT EXPLAINS EVERYTHING THAT YOU NEED TO KNOW ABOUT EACH COURSE OFFERED

CHECK THEM OUT HERE

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NASM SPECIAL ARTICLE

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CAN YOU GET ENOUGH PROTEIN (AND OTHER NUTRIENTS) ON A VEGAN DIET?

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People choose to “go vegan” for a variety of reasons—perhaps they aspire to be Tom Brady (or at his level of fitness), or land on veganism for ethical concerns around eating animal products, or the environmental impact that animals raised for food have on our planet, or they simply don’t like meat, eggs, dairy, etc.

Even those who “go vegan” may dabble in their frequency and commitment to the diet. Some use it as a way to hit reset or “detox” for a few days or weeks; then there’s a group that eats vegan during the day, but not at dinner (aka VB6), or one day of every week (aka meatless Monday).

Wherever you are—or are considering—on the spectrum, there are benefits, and challenges, to skipping all animal products.

The benefits to going vegan are legit—and, in fact, the list is quite robust. Research shows that people who follow a plant-based diet have lower BMIs than their omnivore counterparts, and vegans are typically the leanest. You can also use a vegetarian or vegan diet to help you lose weight. Vegan diets help people improve their heart disease risk (thanks to all that fibre and low total and saturated fat), lower their blood pressure, cholesterol, and risk of type 2 diabetes, and protect against cancer. In fact, following a vegan diet offered the most protection against cancer compared to any other diet in one study. See—so. many. benefits.

Now for the challenges: Because you are essentially, cutting out a major food group that delivers key and essential nutrients, there are some hugely important nutrients that can be harder to get in adequate amounts. So, beware. Here they are…

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Omega-3 fats: The best sources of the best omega-3 fats are oily, fatty fish, such as salmon, tuna, trout, etc. But those fish (and their omega-3-richness) are absent in vegan diets so it’s important that vegans add as many plant sources of omega-3s to their diet as possible. Those foods would be chia, flax, and hemp seeds, and walnuts and their oils, as well as canola oil. If that’s not your jam, or you want to be extra cautious, look for micro algae-based DHA supplements.

Iron: There are two types of iron—heme and non-heme iron—and, unfortunately, the kind found in plant foods is harder for your body to absorb. (Heme iron comes from animal products and your body can absorb that pretty easily.) However, you can help your body make the most of that nonheme iron in plants like spinach, beans and lentils, even raisins, by eating it with a food that’s high in vitamin C (such as citrus, or berries). So, for example, dress a spinach salad in a lemon or lime juice-based dressing, or top your raisin bran cereal with your favourite berries.

Vitamin B12: This vitamin is simply not in plant foods. Fermented foods, such as tempeh, unfortified nutritional yeast, and algae do deliver B12, but you likely can’t get enough B12 through these foods so it’s recommended that vegans rely on B12-fortified foods or supplements to meet their needs of this important vitamin.

Other nutrients including iodine, calcium, and vitamin D are worth paying attention to, too, but those are also nutrients that even omnivores can easily fall short on. Lean on fortified foods to get more of these nutrients (table salt with iodine, and calcium- and vitamin D-fortified plant milks, juices, or cereals) or talk to your doctor or registered dietitian about supplements. Protein, however, isn’t a nutrient that is usually problematic. Most vegetarians and vegans meet or exceed their protein requirements, according to the scientific literature, especially if they’re eating a variety of plant-based proteins.

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The average man should aim to get 56 grams of protein per day and the average woman should target 46 grams each day (that translates to about 0.8 grams of protein per kilogram of body weight).

But for those who are fairly active, or looking to build some muscle mass, “aim for 1.2 to 1.6 grams per kilogram of body weight per day,” says Chris Mohr, PhD, RD, of MohrResults.com.

(Remember that 1 kilogram equals 2.2 pounds.) “To build and maintain muscle, protein quality matters, too. Variety is always key to ensure you get all of the amino acids, but is even more important when it comes to vegan protein options because these are often low in the amino acid leucine—and leucine is needed for protein synthesis, which ultimately builds muscle. It is possible to gain muscle following a vegan diet, but it requires more dietary diligence and so this may be a good opportunity to add a vegan based protein supplement to your diet as an insurance policy.” If you’re concerned about how to get enough protein, here are the top 10 sources of plant-based protein—per 100 grams of whole foods. Keep in mind that spirulina seaweed might look like an uber source of protein, but you’re much more likely to get 100 grams of tempeh in a day than you are an equal amount of spirulina. (Have at it, though, if spirulina is your go-to. No judgement.)

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Spirulina

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Soybeans (dry roasted)

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Pumpkin seeds

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Peanuts (and, of course, peanut butter follows shortly thereafter)

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Almonds (and, again, almond butter is practically next in line)

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Pistachios

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Sunflower seeds

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Tempeh

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Flaxseeds

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Soybeans (cooked/boiled)

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Going beyond the top 10, flours, grains, pastas, and tofu will begin to make an appearance, all of which are still good sources of plant-based protein, though not the richest.

Now, what about those protein powders and foods spiked with protein powders? Gone are the days of everything being made with simply soy protein isolate. Now there’s a robust list of protein powders—from casein or whey, which are dairy-based, to pea and brown rice and other plantbased options—that food manufacturers add to products to give them a little more heft and staying power. Yes, they’ll help you up your protein intake—and some are better than others for building lean muscle (hello, whey protein)—but they don’t necessarily have to be a regular part of your diet. Find more info on protein powders here.

Bottom line: there are some great benefits of going vegan, but to reap them, you don’t need to go full-on vegan. Simply adding more plants to your diet (hello fibre, vitamins, minerals, and diseasefighting phytochemicals), and dialling back on the fattier proteins (red meat, processed meats, cured meats), will help nudge your health in the right direction.

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SOMETHING

TASTY

ROAST TURKEY

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There are countless roasted turkey recipes on the web claiming to be the easiest, simplest, or tastiest method out there. More often than not, though, the techniques these time-saving recipes tout don’t pan out. In our test kitchen, we rely on this relatively easy recipe—that doesn’t require a ton of equipment or seasoning, but results in a wellcooked bird with crispy skin. (In other words, we don’t cut any corners that could negatively affect the meat.) For this turkey, cooks simply rub the body down with butter, season it with salt, and roast it atop some celery, carrots, and onions.

Ingredients 1 12-pound turkey, thawed if frozen 12 sprigs fresh thyme 2 medium onions, cut into wedges 2 tablespoons unsalted butter, at room temperature kosher salt 2 carrots, cut into 2-inch pieces 2 stalks celery, cut into 2-inch pieces 1 cup low-sodium chicken broth (if needed)

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How to Make It Step 1 Heat oven to 375° F. Working on a baking sheet, remove the giblets and neck from the cavity. Reserve the neck and discard the giblets.

Using a paper towel, pat the turkey dry of juices. Stuff with the thyme and half the onions.

Step 2 Tie the legs together with kitchen twine. Tuck the wing tips underneath the body (this will prevent them from burning).

Step 3 Rub the turkey all over with the butter and season with 1 teaspoon salt, making sure to reach the crevices of the legs and wings. Be careful not to tear the delicate skin.

Step 4 Place the turkey neck, carrots, celery, and remaining onions in a large flameproof roasting pan. Put a roasting rack in the pan and place the turkey on top of it.

Step 5 Roast the turkey, basting every 30 minutes with the pan juices.

(Basting will not make the meat moister, but it will produce an evenly browned skin.)

Step 6 If the turkey begins to darken and there is still a substantial amount of cooking time left, tent it loosely with foil. If the vegetables begin to scorch, add some broth to the pan.

Step 7 Continue roasting until the thickest part of a thigh registers 165° F, 2½ to 3 hours. Tilt the turkey to empty the juices into the pan.

Transfer the turkey to a carving board, tent with foil, and let rest for at least 25 minutes. Reserve the pan and its contents for Basic Gravy.

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This offer is valid for 30 days after the completion of the course.

CHECK AVAILABLE COURSES HERE

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NOT SURE WHICH COURSE IS RIGHT FOR YOU? TAKE A LOOK AT THE COURSE OUTLINES TO GIVE YOU A BETTER IDEA PLEASE FEEL FREE TO CONTACT US IF YOU HAVE ANY FURTHER QUESTIONS REGARDING EDUCATION +852 2868 5170

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Merry Christmas

From Optimum Performance Studio

CLOSING

Well it is that time of the year again, I cannot believe how fast time goes here in HK. Not quite sure if that is a good thing or not, but it certainly does keep life interesting.

I would like to take this opportunity to thank each and everyone of you for your support of our education programs, on behalf of Optimum Performance Studio, and your ongoing commitment to the health and fitness industry.

As always we are here to encourage your business to grow and to enhance your training skills, so please let us know if there is something special that you would like to see on our future timetables, or if you rent our facility, perhaps equipment that you would like to see incorporated.

In 2019 we will be bringing back BEN SEONG who was very popular on his last trip to Hong Kong, brining you a whole new perspective on training and

education. From Fat Loss to Hypertrophy and whole lot more.

The newest education program for the 2019 calendar will be the AFAA Group Fitness Certification, the PROBAR foundation Certification and the 3D Maps from Gray Institute. These are all new programs for OPS and will hold a permanent place on our timetables in the future.

To keep up to date with what is happening at Optimum Performance Studio, with education and fitness in general, check out our Facebook Page.

I would also like to take this moment to wish each and everyone of you, a very Happy, Healthy and Safe Christmas celebration, be well, and kind to each other, hope to see you in the new year‌ Yours in Fitness Education Wayne wayne@opstudiohk.com

DEC - JAN - FEB 2018/9

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STUDIO FOR HIRE!

Optimum Performance Studio apart from being an education provider, is also Centrals Premier Studio for Hire.

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OPTIMUM PERFORMANCE STUDIO 1st and 2nd FLOOR WORLD TRUST TOWER 50 STANLEY STREET CENTRAL HK +852 2868 5170 info@opstudiohk.com www.opstudiohk.com

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