OPS CORE MAGAZINE WINTER ISSUE 2017/8

OPS WINTER ISSUE 2017

core

M A G A Z I N E

IMMACULATE DISSECTION TRX TRAINER SUMMIT WRAP UP HEALTHY CHRISTMAS RECIPE w w w . o p s t u d i o h k . c o m

DEC - JAN - FEB 2017/18 ISSUE

FEATURES

5

19

5

TRX SUMMIT WRAP UP The TRS TRAINER Summit was a big highlight for 2017 with over 130 delegates.

9

PRECISION NUTRITION ARTICLE Genetics the universe within.

16

SPECIALISATION ONLINE Be the trainer you always wanted to be, with the NASM online specialisation courses. Featured this issue, Youth Exercise Specialist

19

NASM CORRECTIVE EXERCISE LIVE Introducing our first live CES course coming this year.

20

NASM SPECIAL ARTICLE Manopause: Going from Dad Bod to Dad Buff

32

SOMETHING YUMMY Easy thanksgiving turkey with a no roux gravy

35

TRIGGERPOINT™ OFFER With any TRIGGERPOINT course you attend, you are entitled to receive a FREE Triggerpoint™ FOAM ROLLER or MCT KIT depending on the course.

16

32

35

FORWARD Welcome to the Winter issue of the OPS CORE magazine. As we head towards the last quarter of the year, we bid a fond farewell to 2017 and welcome the new year with more exciting education and training.

OPS prides itself on bringing to Hong Kong some of the best fitness education and events, so in the new year we will have even more exciting events, coming your way with the introduction of Immaculate Dissection with Kathy Dooley, in July bringing a unique perspective on Anatomy.

While you are here take a look at our new timetable for Small Group Classes, with loads of new classes to choose from, you are sure to find something that you enjoy. Timetable link click here.

For more information regarding small group training simply email,

classes@opstudiohk.com, or check out the timetable in this issue.

This year has been quite a year for all of us here at Optimum Performance Studio, with renovations and innovations, it certainly has been a year of change.

Take a look through this issue and pay attention to some of the new education that we are brining your way. The introduction of a live Corrective Exercise Course will certainly give our NASM graduates another tool for their Training Tool Box.

Please enjoy‌

Yours in Fitness Education

Wayne‌

OPS

MAKING YOUR TRAINING MORE

PROFESSIONAL

IF YOU NEED IT..

WE HAVE IT..

For a full list of products visit OASIS website or call 2868 5170 Or check out our catalogue

TRX SUMMIT ITS A WRAP

LET’S TAKE A LOOK

6

6

SOME HIGHLIGHTS OF THE WEEKEND

7

We recently held the TRX Trainer Summit in Hong Kong, which was the first of its kind for Hong Kong. The response from the onset was exceptional and in fact the event was full within a month of advertising it.

Fast forward to the weekend itself, with over 130 delegates and a team of international trainers and presenters, this was bound to be a memorable weekend to say the least.

The support and enthusiasm from all the delegates and trainers alike was overwhelming, and the overall event was a great success. It is so nice to see so many people wanting to up-skill and make themselves not only better trainers but better people.

The response and positive feedback that we have received so far has inspired and humbled us, and given us the drive to bring more exciting events such as this to Hong Kong in the future.

8

Genetics: The Universe Within.

By Krista Scott-Dixon, PhD

Can knowing more about your genes help you eat, move, and live better?

FREE BOOK 7

9

What if you could know your future?

If you could know how you would live? How you might die? Where your path might take you in the meantime?

Would you do anything differently?

Would you try to fight fate? Or just let yourself be swept along in the river leading to the inevitable waterfall of your ending?

Human beings have wondered about destiny for a long time.

Is our life course pre-determined? Is there some kind of plan?

Do we have free will? Can we do anything we like? Or are there limits?

If there’s a plan, who or what creates it?

In 2017 BC, we might have said: The gods. The stars. The spirits. The same powerful, invisible forces that create gusts of wind also push and pull us along the path of our lives.

In 2017, we might say: Genetics.

Human beings have also wondered about who they are, and why they are that way.

Why is one person tall, and another one short? Why is one person quick to anger, and one calm? Why did this person get sick when the plague hit, and not that one?

Why is so much of ourselves often hidden from us?

Why don’t we know why we do things?

Are we really “just like” our fathers, or mothers, or second cousins? Are we basically just carbon copies of our ancestors, or are we a blank slate?

Again, in 2017, we often try to answer these questions with: Genetics.

“Genetics” seems like the answer to everything.

But is it really?

For instance: • • • •

•

What can we really know about ourselves using the tools of genetic analysis, and what is just speculation, wishing, and guessing?

How much certainty can we really gain from knowing about our genome?

Are genetic data a “for sure”, a “maybe”, or “I dunno”?

If we find something we don’t like, how much can we change? How negotiable is the expression of our genes?

What’s important and what’s not? Our genome has a lot of information. Is all of it relevant to our concerns and interests? Do we really care about the genetic program that makes the third eyelash from the left?

Even if we can get all the knowledge we want, what should we do with it?

10

Genetics is an exciting area of exploration.

In 2000, scientists mapped out a “rough draft” of the human genome — our “genetic code”.

In 2003, the National Human Genome Research Institute (NHGRI) in the U.S. announced that they had successfully completed the Human Genome Project.

Now we had a map of ourselves — in theory, the code for all human beings on earth.

And not just humans. Some form of this code is in every living thing on Earth.

You are directly related to the bacteria that live on your body.

Yes, you might have diverged a billion years ago, and don’t really plan to get together at Thanksgiving, but there’s a part of your genome, and a part of their genome, that came from the same place.

This system of coding created all life — from mushrooms, to dolphins, to oak trees, to us.

In 2007, commercial genetic testing services like 23andMe became available to the general public. Anyone could have their genome scanned and read.

Since then, the field of genetic testing and genetic counselling has exploded. It’s now cheaper, faster, and easier to get your genome examined.

Genetic testing looks to answer Big Questions like: •

• • •

What if we could know — not just speculate, or guess, or wonder, but know for sure — how we work at the most basic level? What, exactly, our bodies are doing?

What key opens which lock? What exact set of genetic instructions makes us a sprinter, or have heart disease, or have a funny-looking baby toe?

What does our future hold? What diseases might we get (or avoid)? How might we grow and develop?

How can we be better? Is there something in our genetic code that could tell us what to eat or how to exercise? What supplements to take to function better, or lower our risk of disease?

Some advocates of genetic testing suggest that they also have the Big Answers.

“Do this genetic test, and we’ll tell you exactly what health, fitness, and nutrition plan you need.”

11

FREE

MOTION Available now through CORE FITNESS

6

Check out the Latest Core Fitness Catalogue HERE

It’s an exciting promise.

What if we could have a complete plan for everything that we wanted to do, change, or improve?

A plan based on our unique, special blueprint? A one-in-seven-billion program, just for us?

Wow. That would be amazing. Wouldn’t it?

“Take a back seat, horoscopes! See ya, metabolic typing! Later, random trial and error!”

“There’s a new plan in town! And it’s gonna tell me everything I would ever need to know about what to do!”

Well…

We’re not quite there yet.

But we are at a thrilling crossroads in human knowledge and understanding.

Imagine you are standing outside a toy store. It has a small window.

You can see in the window. You get a glimpse of what the store contains.

But the window is too small to show you everything.

If you squint and peer inside, and crane your neck, you can see tiny bits and pieces. An action figure here. A train set there.

You know the toy store is full of cool, fun, interesting stuff to play with.

You just can’t see it all…

Yet. That’s where we’re at with understanding genetics and how we might use it.

In this book, we’ll peek into the toy store.

We’ll tell you: • What genetic testing is, and how it works.

• What genetic testing can do… and not do.

• What genetic testing can tell you… and not tell you.

• • • •

What you can learn about your health, fitness, and nutrition through genetic testing.

Which tests might be better, more accurate, or more useful than others.

What you might do with any information you get from genetic testing.

Why we think this is exciting and cool, and full of potential… but not quite a

magic solution to anything yet.

All of this is “right now”.

As in, here’s what we can realistically do or know right now. Here’s what tools are available right now.

Of course, “right now” will change.

We want to dream, and we also want to be scientists.

We’ll tell you what possibilities genetic testing can offer, and what the actual research says.

We encourage you to read this book with the following mindset:

13

There is stuff we know, and stuff we don’t know.

That’s how science works.

This is cool.

Imagine the possibilities. It’s not magic yet… but it could be.

This is complex.

There are no simple answers. There are no “hacks”, appealing as that idea might be.

Get excited, but keep it real.

We may all look like ignorant idiots in 200 years as knowledge and research progresses.

(Well, assuming we haven’t lit the planet on fire by then.)

So bear in mind that any scientific claims are subject to critical scrutiny and revision. And try not to write a check that your science can’t cash.

We’re personally invested.

Science is not individual geniuses labouring alone in a lab.

Science is a collaborative endeavour.

This project is no different.

We shared our own genetic data.

18 members of the Precision Nutrition team plus 15 of their family and friends agreed to share their genetic data for this project.

Throughout this book, we’ll look at what they discovered in their genes, and what that might mean for them — and you.

At times, with their consent, we share some personal details about them. (You’ll find out, for instance, who’s a “sugar monster”, who’s the most Neanderthal, and who had an ancestry surprise.)

At other times, we’ll present their data in anonymous aggregate.

Here’s our team.

For more about the people who wrote and reviewed this book, see Chapter 15: Contributors and acknowledgments.

Thanks to everyone who contributed a little part of themselves for their openness and contribution to scientific exploration.

We need to look at this from many angles.

For example, we need to understand such things as: • the molecular biology of genes and how they work; • how scientists collect, process, and store genetic data; • how genetic testing relates to nutrition and exercise physiology; • • •

how probability and risk work; how we might feel about any genetic test results we get; and whether knowing about our genes will actually inspire us to change… and if so, how?

14

So, we’ll look at the topic from different viewpoints to give you depth and context.

The science is neat. But this isn’t just about science.

It’s not just about buzzwords like bio-hacking, personalised medicine, or gene editing.

It’s also about psychology and behaviour. How we think about ourselves. What we’re prepared to do to potentially change our fate.

As you read this book, remember an important caution:

As with most preferences, health risks, and genetic traits, there are many complex, interrelated factors.

There is almost never one single gene that inevitably leads to a given result.

Any genetic data we share are simply clues for further exploration.

FREE BOOK 15

SPECIALISE NOW ONLINE COURSES ALLOW THE FREEDOM TO LEARN AT YOUR OWN PACE WHY NOT GET A SPECIALIST CERTIFICATION TODAY

YOUTH EXERCISE SPECIALIST FIND OUT MORE 16

Online Specialisations, for when your’e just too busy to study.

Being able to study online means you can timetable your spare time and learn when you want.

All online courses issue a Certificate, after successful completion of an online exam.

CHECK AVAILABLE COURSES 17

12

BE PREPARED FOR EVERYTHING YOU LOVE TO DO WITH TRX

18

CES IS NOW LIVE

MARCH 2018 BOOKINGS NOW AVAILABLE 17

19

NASM SPECIAL ARTICLE

20

Manopause: Going from Dad Bod to Dad Buff The “Dad Bod” is a male body type that is described as “softly round.” The theory around the “Dad Bod” is that once a man has found a mate and had kids, he doesn’t need to worry about maintaining his physique.

An American psychologist William Herbert Sheldon categorised the human physique into three fundamental somatotypes: • Ectomorphic: Thin, tall, fragile, lightly muscled, flat chested and delicate • Mesomorphic: Hard, rugged, triangular, athletically built with well developed muscles • Endomorphic: Round, usually short and soft with under-developed muscles and having difficulty losing weight The Dad Bod somatotype (not a true somatotype, but more of a cultural term) was popularised by Clemson University sophomore Mackenzie Pearson, in an essay she wrote on “the average male body type.”

What is Your Body Type?

Explanations for “The Dad Bod” Phenomenon Whereas women have clear physical signs and behaviours associated with pregnancy, birthing, breastfeeding and motherhood, there are also physical signs and behaviours associated with the biological and cultural experiences of monogamous partnering and parenthood that men experience.

Partnering, Parenting and Low-T The temporal patterns of serum testosterone levels can vary markedly among men throughout their lifecycle. While testosterone is known to regulate reproduction and reproductive behaviour, studies have shown a neuroplasticity component of testosterone, with responses to social and environmental cues, including partner-hood and parenting. (Wingfield, J. C., et al. 1990) A ten-year follow-up of 1,113 men showed an influence of marital status on testosterone levels.

Partnered fathers were shown to have lower testosterone than single men or fathers who were not involved in caregiving.

Lower testosterone levels were found to promote empathy and commitment, along with enabling men to focus their time and energy on the demands of being sensitive and attentive to their family.

20 21

FEA AT T TURED H SUM E TRX MIT

TRX DUO $2,100

TRX DUO is the latest in the Suspension training family for TRX. The NEW TRX DUO is now available at OPS call 2868 5170 for details.

22

While the social and environmental factors that reduce testosterone levels in married men appear to be somewhat commensurate and complementary with the changes that occur with mothers, there are adverse implications of this phenomenon as reduced testosterone has been identified as a risk factor for numerous chronic diseases, increased body fat, a greater risk of dying and the Dad Bod Phenomenon. (Gettler, L. T., et al 2017) Reclaiming Your Bod (and Health) There are a number of factors that can potentially reverse the Dad Bod Phenomenon. Most of these are related to the lifestyle circumstances that became situationally out of balance with partnering and parenting. In previous articles I discussed using SPEED (Sleep, Psychological Stress, Environmental Factors, Exercise and Diet) to biohack your metabolism. SPEED can also be used to reclaim your Dads Buffness.

Sleep Sleep modulates neuroendocrine function and glucose metabolism. Loss of sleep, a common occurrence in parenthood, has been correlated with metabolic and endocrine alterations, including glucose intolerance, insulin resistance, elevated cortisol, increased ghrelin and decreased leptin, all of which can increase hunger and appetite and the risk of obesity. (Beccuti, G., & Pannain, S. 2011) Biohacks • Black out your room at bedtime • Take a hot shower or bath before bed • Go for a walk in the evening • Meditate • Avoid electronics (TV, tablets, phone)- follow the S&S Rule in the bedroom (that’s Sleep and Sex) • Listen to calming music • Splurge for a good mattress and pillow • As your kids get older, close your door and set guidelines for when they can come into your room at night or in the morning (Black, D. S. et al. 2015, De Niet, G. et al. 2009, Ouslander, J. G. et al. 2006) Psychological Stress Stress is a state of disrupted homeostasis. It can be caused by both intrinsic and extrinsic factors. The body’s response to stress is mediated by the hypothalamic-pituitary-adrenal-axis and the autonomic nervous system. Chronic stress can lead to a wide range of diseases and syndromes, including metabolic syndrome, which is characterised by the combination of central obesity, insulin resistance, dyslipidemia, and hypertension. In addition, obesity

23

represents a low-grade systemic inflammatory condition that plays a key role in a number of chronic diseases. (Kyrou, I., Chrousos, G. P., & Tsigos, C. 2006) Biohacking Stress • Meditation • Social interaction • Massage • Acupuncture • Counseling • Adaptogens like Ashwagandha and Maca root (Kim, H. et al. 2009, MacLean, C. R. K.,et al. 1994, Mishra, L. C.2000) Environmental Factors Environmental chemicals, also known as endocrine disrupting chemicals (EDCs), have significant impacts on health. Exposure to these chemicals can dramatically alter disease susceptibility. EDCs interfere with the body’s endocrine system and produce adverse developmental, reproductive, neurological, cardiovascular, metabolic and immune effects.

There are a wide range of toxic substances thought to cause endocrine disruption. Some of these include: pharmaceuticals, dioxin, polychlorinated biphenyls, pesticides, and components of plastics such as bisphenol A (BPA) and phthalates. EDCs are found in many everyday products, including plastic bottles, metal food cans, detergents, flame-retardants, food additives, toys, cosmetics, and pesticides. Because EDCs interfere with the synthesis, secretion, transport, activity and elimination of natural hormones, they can block or mimic normal hormone action, causing a wide range of effects. (Schug, T. T. et al. 2011) Biohacking Your Environment • Opt for organic when choosing foods that are known to be sprayed with pesticides • Go “green” when it comes to everyday products, including plastic bottles, metal food cans, detergents, flame retardants, food additives, toys, cosmetics, and even furniture Here’s a great resource to check your products: http://www.ewg.org/ Exercise In a cohort of 10,500 men [mean age = 58 years], as compared with those who did not engage in any weight training activity, men who engaged in ≥25 min/day of weight training had a smaller waist circumference and a lower body mass index, spent fewer hours watching TV, consumed less trans-fat, ate more fiber, engaged in more moderate to vigorous aerobic activity, had a higher glycemic load diet and had a better diet quality overall. (Mekary, R. A. et al. 2015)

24

NASM OPT Model The National Academy of Sports Medicine (NASM) developed the Optimum Performance Training Model™ (OPT™), a comprehensive training system based on scientific, evidence-based research that takes the guesswork out of program design in order to achieve consistent and remarkable results.

The OPT model integrates: • Flexibility • Core, Balance and Reactive Training • Speed, Agility, Quickness • Resistance Training • Cardiorespiratory Training (Clark, M. A., Lucett, S., & Corn, R. J. 2008) Sample Exercise Routine For Getting Buff (Hypertrophy) • Upper Body- Monday/Thursday • Lower Body- Tuesday/Friday • High Intensity Interval Training and Flexibility- Wed/Sat • Free Day- Sunday Workout Key: • AS: Active stretch, repeat 5-10 reps holding end point for 1-2 seconds • XXX: As fast as possible • BB: Barbell • DB: Dumbbell • SMR: Self-myofascial release- hold on tender spots for 30 seconds Upper Body

25

Flexibility (SMR/Active Stretch) Pecs Lats Rhomboids

Core/Balance/Reactive Training Ball Crunch with Rotation Back Extension Plyometric Push-ups Overhead Medicine Ball Throw

Resistance Training DB Bench Press

Time/Reps (Superset SMR with active stretch) 30s/5-10 reps 30s/5-10 reps 30s/5-10 reps

Sets 1 1 1

Sets

Reps 2 2 2

12 12 12

Medium/0 Sec Medium/0 Sec XXX/60 sec

2

12

XXX/60 sec

Reps (80% Intensity)

Sets 4

Tempo/Rest

Tempo/Rest Between Sets 2/0/2

8-12 0-60 sec rest 2/0/2

Seated Row

4

8-12 0-60 sec rest 2/0/2

DB Shoulder Press

4

8-12 0-60 sec rest 2/0/2

Pull-Downs

4

8-12 0-60 sec rest 2/0/2

Bicep BB Curls

4

8-12 0-60 sec rest 2/0/2

Tricep Pressdowns

4

8-12 0-60 sec rest

26

Flexibility (SMR/Active Stretch) Gastroc/Soleus Quads Hamstrings TFL Piriformis Core/Balance/ Reactive Training Reverse Crunch Cable Chop Single-leg Squat Single-leg RDL with PNF pattern Butt Kicks

Resistance Training

Time/Reps (Superset SMR with active stretch) 30s/5-10 reps 30s/5-10 reps 30s/5-10 reps 30s/5-10 reps 30s/5-10 reps

Sets 1 1 1 1 1 Sets

Reps 2 2 2

12 12 12

Medium/0 sec Medium/0 sec Medium/60 sec

2

12

Medium/60 sec

2

10

XXX/60 sec

Reps (80% Intensity)

Sets

Tempo/Rest

Tempo/Rest 2/0/2

BB Squat

4

8-12 60 sec rest 2/0/2

DB Lunges

4

8-12 60 sec rest 2/0/2

BB Deadlifts

4

8-12 60 sec rest 2/0/2

Calf Raises

4

8-12 60 sec rest

27

Cool down- Foam rolling and static stretching to the gastroc/soleus, quadriceps, hamstrings, TFL and piriformis.

Remember to start with the Stabilisation Endurance phase and work your way up to the hypertrophy phase by periodisation through the OPT model.

High Intensity Interval Training (HIIT): Stage train for 4-6 weeks to build an aerobic base first (e.g., Steady state (Zone 1) aerobic exercise at 60-70% of your target heart rate) HIIT Protocol: • Warm-up: 5 minutes • 8-10 Intervals: 30 sec at 80-85% of target heart rate followed by 60 seconds of active rest • Cool down: 5 minutesHIIT activities can include activities such as hills, stairs, track, cardio machines, or other intense activities.

(Clark, M., Lucett, S., & Kirkendall, D. T. 2010) The Buff Dad Diet Diet plays a major role in reclaiming your buff body. As previously discussed, the Dad Bod is characterised by an increase in abdominal adiposity, which is associated with metabolic inflexibility, impaired fuel switching and energy dysregulation. Metabolic inflexibility has been implicated in obesity, insulin resistance, type 2 diabetes, metabolic syndrome and ageing.

Some diet strategies to improve metabolic flexibility include: • Moderate calorie restriction (e.g., a 500 Kcal daily deficit).

• Eat real foods (plant-based with pasture raised or wild animal products and minimal consumption of refined foods).

• Eat more Omega 3 fats (Cold water fish, dark green leafy vegetables, flax seeds and walnuts).

• Increase protein consumption (1.5-2g/kg body weight).

• Match carbohydrate intake to activity and recovery needs.

28 25

Try a couple of fasted cardio session (e.g., morning session).

• Intermittent fasting- Have an early dinner and don’t eat until noon the next day. Black coffee is OK. (Goodpaster, B. H., & Sparks, L. M. 2017 Sample Diet Plan Power smoothie (makes about 2 servings) • 1 cup water • 1 cup kale or spinach • ½ cup frozen organic berries • 1 banana • ½ avocado • ½ tsp raw cacao Sample Breakfast Smoothie: Water, 2 cups kale or spinach, 1 cup organic berries, 1 banana, 1 tbsp flaxseeds Protein (25g)- Choose one: Eggs, turkey bacon, chicken or turkey sausage, fish, or add whey protein to smoothie Carbohydrate/Fat (Choose one): • 1 cup steel cut oats and 2 tbsp walnuts • 1 sliced plantain fried in coconut oil • 1 cup diced sweet potato stir-fried in olive oil and seasoned with salt Sample Lunch Colourful Salad– Spinach or arugula, purple cabbage, carrots, Red peppers, radishes, beets, cherry tomatoes, red onion, avocado, toasted walnuts Dressing • Extra Virgin Olive Oil- 1 cup • Apple cider vinegar- ¼ cup • Lemon- 1 • Dijon mustard -1 tsp • Garlic- 1 clove crushed • Honey- 1 tbsp Protein (25g)- Choose one– Poultry, steak, fish Sample Dinner- “Power Stir-fry” Ingredients (About 2-3 servings)

29

Cubed chicken breast – 1 lb.

• Mixed vegetables (broccoli, red pepper, red onion, Shiitake mushrooms – 3 cups • Garlic- 1 clove • Ginger- 1 tsp • Avocado oil- 2 tbsp • Soy sauce- to flavour • Sriracha- to flavour Directions 1 Put avocado oil into wok on medium heat 2 Add garlic and ginger 3 Add chicken and cook until white on outside 4 Add vegetable mix 5 Cook until chicken is cooked through and vegetables crisp 6 Serve over brown rice 7 Add soy sauce/Sriracha as desired Sample Snacks • Greek yogurt with raw or toasted walnuts and blueberries • Veggie sticks and humus or guacamole • Apple + nut butter • Paleo cereal, blueberries, chocolate whey protein powder (mix with water) • Hard boiled eggs • Turkey slices wrapped around carrot sticks • Kale chips (homemade) • Kombucha • Sauerkraut • Mocha Monkey Smoothie: 1 cup unsweetened almond or coconut milk, 1 frozen banana, 1 tbsp raw cacao, 1 tbsp organic peanut butter, 2 shots espresso Key Points • The Dad Bod is a combination of a reduction in testosterone and lifestyle factors that may be related to disrupted sleep, increased stress, exposure to environmental toxins, lack of exercise and a pro-inflammatory diet.

• Going from Dad Bod to Dad Buff should include addressing these lifestyle factors (SPEED).

30

Measuring serum testosterone (Total and Free) and considering Hormone Replacement Therapy may be an option if addressing lifestyle factors is not enough.

• Being a good partner and father does not have to be at the expense of your health. It’s time to reclaim your “Dad Buff.”

31

roast turkey with no roux gravy

32

INGREDIENTS •

2 teaspoons dark brown sugar

•

2 teaspoons ground fennel seeds, coriander seeds, aniseed, and/or celery seeds, or favourite spice blend (optional)

•

1 teaspoon freshly ground black pepper

•

3 tablespoons Diamond Crystal kosher salt or 4 1/2 teaspoons Morton kosher salt, plus more

•

1 (11–13-pound) turkey, neck and giblets removed and reserved, patted dry

•

6 tablespoons unsalted butter, room temperature

•

1 pound turkey or chicken wings (optional)

•

2 large onions, unpeeled, quartered

•

4 celery stalks, halved crosswise

•

1 head of garlic, halved crosswise

•

2 cups dry white wine

•

1/4 cup all-purpose flour

•

6 sprigs thyme

•

4 cups (or more) low-sodium chicken broth

•

3 tablespoons soy sauce

33

PREPARATION Mix brown sugar, spices, pepper, and 3 Tbsp. or 4 1/2 tsp. salt in a small bowl to combine; sprinkle all over surface and inside cavity of turkey. Place turkey on a Vshape roasting rack set inside a large roasting pan (if using a disposable pan, place it in a rimmed baking sheet). Chill, uncovered, at least 8 hours and up to 1 day.

Let sit at room temperature 1 1/2–2 hours.

Place a rack in middle of oven; preheat to 450°F. Smear butter all over outside of turkey. Arrange turkey wings (if using), neck, and giblets, then onions, celery, and garlic around turkey and pour in wine. Roast on centre rack until skin is golden all over, 25–35 minutes.

Reduce oven temperature to 300° and continue to roast turkey, rotating 180° halfway through, until an instant-read thermometer inserted into the thickest part of breast registers 150°F (temperature will rise as the bird rests), 1 1/2–2 Hours.

Carefully transfer turkey to a cutting board and tent with foil. Increase oven temperature to 450°F. Push vegetables, neck, giblets, and wings (if using) into centre of roasting pan and sprinkle flour over.

Roast until flour is very lightly browned in a few spots, 12–15 minutes. Scrape contents of roasting pan into a large saucepan. Add thyme and broth.

Bring to a gentle boil and cook, stirring occasionally, until reduced by nearly half and gravy is thick enough to coat a spoon, 25–30 minutes. Strain mixture through a fine-mesh sieve into a medium saucepan; discard solids. Stir in soy sauce; season with more salt if needed. Bring to a gentle simmer over low heat while you carve the turkey. Thin with a bit more stock if needed.

FULL RECIPE

34

TRIGGERPOINT™ OFFER

FREE TRIGGERPOINT™ WITH EVERY COURSE

35

30

ViPR FOR KIDS / SENIORS NOW AVAILABLE CALL US +852 2868 5170 36

SMALL GROUP TRAINING

CHECK OUT OUR NEW TIMETABLE

37

COMING TO HONG KONG

JULY 7 - 8, 2018 38

IMMACULATE DISSECTION Immaculate Dissection takes the "gross" out of gross anatomy instruction. Functional musculoskeletal anatomy is taught via lecture and palpation by anatomist Dr. Kathy Dooley.

The anatomy is visualised via the use of live body paintings by Danny Quirk.

Lecture: discussion of intrinsic and extrinsic core musculature and mechanisms, as they pertain to breathing and movement Palpation: live models are used to demonstrate location, as Dr. Dooley helps students locate and palpate anatomic structures.

Correctives: rehabilitative assessments and strategies are discussed and demonstrated, including breathing, rolling patterns, crawling, planking and additional tests

BOOKINGS NOW AVAILABLE

36

20% OFF TRX When you enrol in any TRX workshop, you will receive 20% off your next TRX purchase

FOR

15

DAYS

Simply attend one of our many TRX workshops and receive a 20% discount on any TRX product. This offer is valid for 15 days after the completion of the course.

AVAILABLE COURSES 40

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

DOWNLOAD NOW!!

41

On behalf of Optimum Performance Studio We wish you are yours, a safe and healthy Christmas.

We are looking forward to bringing you more great education and training in the New Year

2018

42

CLOSING

Well there you have a it another year gone and the last issue of OPS CORE magazine for 2017.

Our new studios are complete, and we hope that you will be able to take advantage of them, and the new equipment, to enhance you and your clients training experience. The 2/F has a state of the art power lifting platform for all the heavy lifters.

We now have some of the best Small Group Training Classes available and with loads of great offers, what are you waiting for.

With so much still happening in the last part of the year, 2017 will go down as one of the busiest we have experienced, certainly one with the most change.

The introduction of Immaculate Dissection Core Concepts, coming in July 7-8, with Kathy Dooley is for anyone with a fascination for human anatomy.

This is a completely unique and memorable experience, certainly one you wont forget.

We will also be introducing Gray Institute 3d Maps Certification. So a full year ahead for all. As always should you have any suggestions for education or just general feedback, please feel free to contact me directly and I will see what I can do to make it happen. I would like to take this time to wish everyone a very special, safe and healthy Christmas and look forward to seeing you in the new year.

Thanks for reading.

The 2018 education schedule is now completed and the first quarter is available online, with new sessions and exciting presenters coming your way, stay tuned for the full timetable.

SEP - OCT - NOV 2017

Wayne

OPS TRAIN THE WAY YOU PLAY

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

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