OPS CORE MAGAZINE SUMMER 2015

OPS

SUMMER ISSUE 2015

core M A G A Z I N E

IN THIS ISSUE What is suspension training ?

HONG KONG TENNIS ASSOCIATION SUMMER RECIPE DELIGHTS TRAINER SPOTLIGHT DANIEL WILLIAMS

YOUR PERSONAL CAREER TRACK

THE NEW & IMPROVED TRIGGER POINT COURSES MCT AND FOAM ROLLING HEAT STROKEBE MINDFUL

 

Representing Hong Kong With Davis Cup competition since 1970, and Ladies' participation in the Fed Cup since 1981, young players like Melvin Tong, Wayne Wong, John Hui, Tong Ka-po and Willy Chan-Lee have frequently flown the Hong Kong flag, after previously working their way through rigorous junior coaching schemes and measuring their progress in worldwide junior international events.

HONG KONG TENNIS

Three Hong Kong-wide open hardcourt tournaments, the Hong Kong National Tennis Championships, the Chinese Recreation Club (CRC) Open Hard-court Tennis Championships and the South China Athletic Association (SCAA) Open Championships, whose structure and openness have evolved since their inception, provide the basis for players to prove their worth and achieve national rankings.

In the 21st century the playing of tennis is widespread in Hong Kong with leagues and tournaments for all age-groups held throughout the year.

With over 40 Affiliated Clubs, 8000 registered players and 600 courts, many open to the public, the sport's growing popularity is ensured.

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Optimum Performance Studio brings a refreshing perspective and sense of purpose to the business of Performance Education and training.

Optimum Performance Studio also brings with it a sense of pride and ownership when it comes to fitness education and training.

HONG KONG’S PREMIER EDUCATION & FUNCTIONAL TRAINING FACILITY

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SUMMER issue 2014 FORWARD

Bring on the beach, its summer again. If you are a bit of an outdoor lover like myself, be sure to take plenty of sun protection as the summer months can be seriously damaging on the skin, not to mention your brain, so if you plan on spending some time in the sun this summer… be sure to read the information on Heat Stroke in this edition, and take the necessary precautions.

training techniques. Be sure to check out the Anatomy in 3D, brought to us

by Balanced Body, along with our newest edition to the education family, the Schwinn programmes, including certification and ongoing education. This is a big swing for OPS to be including Group Fitness Education, but it is just the beginning of many new things that will be happening here at Optimum Performance Studio.

This second issue for 2015 will bring with it some interesting articles on Fitness Education, in particular for trainers who want to stay ahead of the competition.

As always if you have any comments or feedback relating to fitness or education and training, please feel free to get in touch with me directly using the contact details below….

We are very fortunate here at OPS to play host to some amazing talent.

May/June saw TRX bring their Master trainer training to Hong Kong for a 6 day intensive, bringing with it all that is new with TRX. TRX has now upgraded all their training and have incorporated some new and fun

Well until next time have a great summer..

Please contact me wayne@opstudiohk.com

Wayne

CONTENTS 02 HK Tennis 06 Forward 08 Contributions 09 Whats Cooking 13 Featured Articles 20 The New Foam Roller 21 FOAM ROLLER Course 22 TRX Education and products 23 OPS Learn-Equip-Train 33 NASM Career Track 40 Trainer Spotlight 42 NASM FAQ’s 43 Articles 44 CPT Exam Guidelines 45 More OPS news 46 OPS Website 47 Live Courses 48 2015 Timetable 49 Featured Courses 54 Heat Stroke 55 Closing 57 OPS Facebook

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CONTRIBUTORS A special thank you to all the contributors for your support and contributions to the summer edition of OPS CORE magazine.

Your efforts, makes our CORE look great.

DANIEL WILLIAMS JULIE DEARDORFF TRX EDITOR OPTIMUM PERFORMANCE STUDIO

BBC GOODFOOD KRISTA SCOTT-DIXON HELEN KOLLIAS

TASTE

S um m er S en s a t ion s

B B Q FRUITS | B ER RY U P T HI S SU M M ER | S IZ Z L IN G S UM M E R S EN SAT I O N S

BBQ FRUITS & VEGES

FULL RECIPE

 

BERRY UP THIS SUMMER

Berries are nutritional powerhouses whether they're eaten fresh, frozen, dried, freeze-dried or powdered. But can they protect our brain and memory, melt fat and prevent urinary tract infections?

Though emerging research is juicy, scientists know less about a berry's health benefits than you might think.

The darker the berry, the greater its phytochemical content and the more likely its reputed health benefits.

MORE INFORMATION

SUMMER SENSATIONS  

The best part of Summer, apart from the water sports, would be the amazing food you get to eat‌ This is why it is the perfect time to make some wise food choices.

Take the time to explore the beauty that is Summer food, I guarantee you will be amazed at just how good you feel once you make the change.

These yummy Summer recipes should make things a little easier.

FULL RECIPES

FEATURED ARTICLES

 

The TRX Muscle & Fitness Workout The TRX Suspension Trainer can be used to ignite your pursuit of size, power and functional strength. We developed this free training program for Muscle and Fitness Magazine to showcase how you can build muscle and develop total-body strength using the TRX Suspension Trainer as your primary tool.

When you train with the Suspension Trainer, every movement is a core movement and you develop real strength that will help you perform better in any activity, sport or other training that you do.

It can be used in conjunction with your current training program to complement traditional movements like the bench press, deadlift, squat and other lifting you’re currently doing with barbells, kettlebells, dumbbells or other strength implements.

Perfect for anyone who wants to keep their training consistent on the go, the TRX Suspension Trainer weighs less than two pounds and can be set up indoors or outdoors anywhere you can find a sturdy overhead anchor point in a matter of seconds. Get the all three workout videos and our PDF guide when you create a FREE My Locker Account, here. See more at: https://www.trxtraining.com/train/the-trx-muscle-fitnessworkout#sthash.gm4pBxpJ.dpuf

 

What is Suspension Training?

Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.

It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to complete 100s of exercises.

Workout Using the Suspension Trainer The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises.

You're in control of how much you want to challenge yourself on each exercise - because you can simply adjust your body position to add or decrease resistance.

The TRX Suspension Trainer: Delivers a fast, effective total-body workout Helps build a rock-solid core Increases muscular endurance Benefits people of all fitness levels (pro athletes to seniors) Can be set-up anywhere (gym, home, hotel or outside) By utilising your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines costing thousands of dollars.

Used By Trainers, Athletes and the U.S. Military Thousands of people at all fitness levels now train on the TRX: From everyday people who just want to feel and look their best to some of the world's most elite athletes. The TRX is used routinely by all four branches of the military, and can be found in the locker rooms of: Major League Baseball teams National League Baseball teams UFC fighters Olympic-level cyclists, swimmers & runners

- See more at: https://www.trxtraining.com/train/what-issuspension-training#sthash.6XutfO79.dpuf

I'd love to get started...

I'm just waiting for the perfect time.

By Krista Scott-Dixon Always waiting for the “perfect time” to get started on new projects? To learn a new skill? To eat better? To exercise more? If so, here’s something to think about.

When I get a different job.

When things are less busy.

When I find a workout partner.

When I find the right equipment.

When I feel less awkward in the gym.

When I lose 20 lb..

When I get the right workout routine.

When my fridge is full of the right foods.

Tomorrow. Next week. Never.

Human beings are always “waiting for the perfect time”. But why?

For many, it’s a great distraction and justification. It helps us avoid the real — and risky — work of doing.

For others, perfectionism and avoidance serve as strong armour against potential embarrassment, criticism, and failure.

“I could ___ but ___” keeps us safe from pain.

Unfortunately, it’s also what keeps us from growing, thriving, being who we know we have the potential to be.

That’s why all-or-nothing thinking — If I don’t do this perfectly then it’s awful – rarely gets us “all”.

It usually gets us “nothing”.

There is no perfect time. There never will be.

Oh sure, there might be some magic moment in your fitness journey where the universe comes together… and you’re wearing your favourite t-shirt… plus your extra-comfy sneakers… and that song you love comes on your iPod… and your body is full of exuberant, bubbling energy…and your favourite piece of gym equipment is free (in fact the gym is empty today, hooray!)… and you bang out a set of ten reps like the angels are hoisting the barbell for you.

But that magic moment will be one in the zillion other less-magic moments that make up your real life.

Indeed, if we are talking about a moment as, say, approximately ten seconds long, that means you have about: 10 x 6 x 60 x 24 x 365.25 x 76 (if you’re male) or 81 (if you’re female) = somewhere between 2,398,377,600 to 2,556,165,600 potential moments in your life.

Which means that a single perfect moment is, well, a very very very small part of the whole thing.

Yes, celebrate that perfect moment when it comes. But sure as heck don’t wait for it.

Take your moments. Make your moments.

Just so you know, nobody is going to give you any moments. You have to take moments.

Hunt them. Chase them. Make them happen.

Scratch and gouge moments out of other times. Chip off tiny flakes of moments from the monolith of your day. Use your teeth if you must — bite off mouthfuls of those moments. You are holding the chisel and the pickaxe.

You are the miner of your moments.

More about this article and Precision Nutrition HERE…

CARBOHYDRATE INTOLERANCE: IS YOUR ABILITY TO EAT CARBS DETERMINED BY YOUR GENES?

By Helen Kollias Share Ever wonder why some people can eat bushels of bananas without gaining a pound, but you seem to gain weight by just looking at a potato? Maybe it’s your genes. But just because you’re “carb intolerant” doesn’t mean you’re doomed.

These simple guidelines can help.

You and a friend sit down for dinner.

Your friend orders a rice and potato sandwich with a side of spaghetti.

“I’m carb tolerant,” he explains, taking a sip of his beer and glancing eagerly at the dessert buffet.

You, on the other hand, order the green salad with salmon — hold the chickpeas.

You are not carb tolerant.

But you are annoyed with your friend.

In fact, for a bite of his sandwich, you would gladly stab him with a fork.

What is “carb tolerance” anyway?

Actually, come to think of it, does “carb tolerance” even exist?

Sure, the phrase peppers a lot of contemporary dinner conversations.

But does anybody really know what it means?

Maybe “carb intolerant” people just eat too many carbs. Or the wrong kind. You know — cookie carbs, donut carbs.

Or maybe the problem isn’t carbs at all. Maybe their “baked potato” has more sour cream and butter than potato.

Then again…maybe some of those people simply can’t process carbs the way the rest of us do.

In other words, maybe their genes are to blame.

Genetic polymorphisms and carbohydrate tolerance Guess what? The genetic explanation isn’t completely out to lunch.

Recently, researchers found a correlation between obesity and a person’s ability to make amylase, an enzyme that helps to break starch down in your mouth.

But why would amounts of this enzyme differ from person to person?

After all, as humans we evolved to eat a varied diet including a wide range of macro- and micronutrients. You’d think we’d all be roughly equal in terms of our digestive abilities.

More about this article and Precision Nutrition HERE…

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LEARN EQUIP TRAIN

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LEARN

From the best educators and motivational speakers this business has to offer, we encourage a fun interactive environment to stimulate learning and skill set through a hands on approach.

LEARN

OPS TRAIN THE WAY YOU PLAY

TRAIN

EQUIP

At Optimum Performance Studio we provide everything that a trainer should need, from your basic training needs to more advanced scientific equipment, providing the best equipment so that you can be the best trainer. Every trainer should be equipped to survive on their own, at Optimum Performance Studio we offer the most cutting edge training equipment from some of the most established manufacturers in the business to inspire people to 'Train the Way they Play’.

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TRAIN

As a Unique training venue, trainers can put their new found skills to the test in an intimate, functionally based training environment, where both trainers and clients can benefit from the knowledge and facilities that Optimum Performance Studio has to offer.

CES

CORRECTIVE EXERCISE SPECIALIST

EVERY BODY HAS ISSUES.

A GOOD PERSONAL TRAINER DOESN’T IGNORE BAD MOVEMENTS, THEY FIX THEM Developed by a physical therapist for professional athletes, the NASM Corrective Exercise Specialisation is a proven methodology to help prevent common injuries.

Backed by extensive research, the NASM-CES helps you to identify and correct muscular imbalances and faulty movement.

If you're serious about your personal training career, become an NASM-CES

FIND OUT MORE

Find out why more and more people are turning to NASM CPT

THE NEW

AND IMPROVED

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GET YOUR CAREER ON TRACK

 

FITNESS TRACK Advanced Training brings the best fitness methods to the widest variety of clients

 

FITNESS TRACK

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Programme Options

Injury prevention. Improved nutrition. Advanced performance. With NASM specialisations Fitness Track, you'll learn advanced methods for maximising the abilities of clients of all skill and activity levels-from fitness beginners to top-level athletes. Your specialised skill set will put you among the fitness elite.

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SPORTS PERFORMANCE TRACK If your goal is to help athletes at all levels reach the ultimate in high-end performance, this is your track

SPORTS PERFORMANCE TRACK

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Programme Options

For athletes to be at the top of their game, they have to train with the best. With the NASM Sports performance track, you'll gain the skills to take your clients capabilities to the next level. Hit harder, swing faster.

Your ability to train for peak athletic performance will be second to none.

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SPECIAL POPULATIONS TRACK Reach the fastest-growing client bases with the skills to help them achieve their fitness goals.

SPECIAL POPULATIONS TRACK

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Programme Options

All ages. All genders. All fitness levels. With the NASM Special Populations track, you'll learn to effectively train the fastest-growing client groups in fitness. Seniors.

Youth. Women. It’s advanced training that will separate your training knowledge from the rest.

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TRAINER SPOTLIGHT  

DANIEL WILLIAMS INTRODUCTION

Daniel Williams has played a number of sports including rugby, football, basketball and competed in athletics as a cross country runner.

After finishing school in HK, he continued his education abroad, studying a BSc in Applied Sports Science and Coaching in England.

It was during this time he took up modules in Advanced Strength and Conditioning and Interdisciplinary Sports Sciences.

After returning to HK he completed his NASM certification, where he met his colleague, and founder of Precision Fitness, Ryan Charem.Â

Business Partner | International Personal Trainer | NASM-CPT | BSc in Applied Sports Science and Coaching | CPR/AED | Triggerpoint MCT | PTA-Global Bridge | TRX GSTC | ViPR Group Fitness Instructor | Olympic Lifting.

Being born and bred in Hong Kong, Daniel has seen a number of changes in the fitness industry, from an almost non existent industry to a thriving market. In Hong Kong, Daniel has completed, and continues to undertake, numerous courses which have enhanced his fitness knowledge and skills, which he willingly shares with his variety of personal training clients. Daniel has a very calming nurturing and reassuring nature, that he passes on to his clients…a moment with Daniel and you will realise that he is truly passionate about helping others.

Daniel is capable of helping clients reach whatever goals they may have, from improving movement efficiency and biomechanics, to fat loss and weight gain. Being with Precision Fitness from the beginning, Daniel has an intimate relationship with Precision Fitness, truly believing in the mantra and goals of the company, and doing everything that he can to uphold that belief.

Daniel is truly a trainer in demand….you can contact Daniel at daniel@precisionfitnesshk.com

DANIEL WILLIAMS

NASM

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Heat Stroke With Summer fast approaching, and we tend to be more and more active outdoors, we should take note that HEAT STROKE is a very real thing.

Heat stroke is a form of hyperthermia or heat-related illness, an abnormally elevated body temperature with accompanying physical symptoms including changes in the nervous system function.

Unlike heat cramps and heat exhaustion, two other forms of hyperthermia that are less severe, heat stroke is a true medical emergency that is often fatal if not properly and promptly treated. Heat stroke is also sometimes referred to as heatstroke or sun stroke. Severe hyperthermia is defined as a body temperature of 104 F (40 C) or higher.

The body normally generates heat as a result of metabolism, and is usually able to dissipate the heat by radiation of heat through the skin or by evaporation of sweat. However, in extreme heat, high humidity, or vigorous physical exertion under the sun, the body may not be able to sufficiently dissipate the heat and the body temperature rises, sometimes up to 106 F (41.1 C) or higher. Another cause of heat stroke is dehydration. A dehydrated person may not be able to sweat fast enough to dissipate heat, which causes the body temperature to rise. Heat stroke is not the same as a stroke. "Stroke" is the general term used to describe decreased oxygen flow to an area of the brain.

Closing…

Well this brings us to the end of another issue of OPS Core. I hope that you found the information informative and I look forward to bringing you the Autumn issue in a few months. Until then I would like to say a big thank you to all the trainers that contribute to this magazine, as well as the many other writers and contributors, without whom, there wouldn't be much of a magazine, so thanks again.

We are still only half way through the year, but to close out… I wanted to bring to your attention a very special presenter coming in October, her name is Robin Kerr and she will be bringing with her a unique teaching style that has made her world famous. The 2.5 day workshops is entitled ‘Seeing the Trees from Inside the Forrest’ and even though it is planned for October, momentum is already picking up and places are filling very quickly. Robin’s target is normally therapists and trainers. So if you are an avid trainer or therapist and want to learn from one of the best in the business, then I suggest you hesitate no longer and get your name on the list.

We have already done a 2016 timetable with some awesome new workshops and courses to bring your way.

Before I say goodbye for this issue, we have just got word that we are brining in a new training Group Fitness Programme called Piloxing™ which is a combination of boxing pilates and dance, to bring a complete energised fun effective workout. You can visit www.opstudiohk.com for more details, or check the course information in this issue.

Thanks again for reading and I look forward to brining you the next issue.

Look out for the July issue of OPS NEWS coming soon…

If you would like to get in touch with me regarding education or general training information, or even just to say hi, you can contact me directly at the email address below.

Yours in Education

Wayne wayne@opstudiohk.com

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OPS SUMMER ISSUE 2015

core M A G A Z I N E

OPTIMUM PERFORMANCE STUDIO