OPS CORE WINTER ISSUE

OPS

WINTER ISSUE 2015

core M A G A Z I N E

FEATURED ARTICLES SMALL GROUP TRAINING?!! what’s it all about trx™ highlights FASCIAL FITNESS pilates and trx™ TRIGGERPOINT™ BENEFITS OF FOAM ROLLING

Whats Cooking?

CHRISTMAS DINNER RECIPES

CONTENTS

02 Contents 03 Small Group Training…. What’s it all about?!!

07 Forward 08 Contributors 09 Taste…Christmas delights 11 Featured Articles TRX 21 TRX products and courses available 22 All about Optimum Performance Studio 23 LEARN EQUIP TRAIN why you should choose OPS 30 NASM CPT become a Certified Personal Trainer 31 Corrective Exercise Specialisation 34 Trainer Spotlight EMILY TAN 36 Frequently asked Questions NASM 37 OPS ARTICLES online 38 OPS NEWS online 41 NASM CPT the new courses 2016 42 OPS Small Group Training “Inspiring Change” 44 Christmas Operating Hours 45 What is Powerplate™ ?

46 AFC wrap up 46 Closing

OPTIMUM PERFORMANCE STUDIO

WHAT’S IT ALL ABOUT….

With so many choices out there, sometimes it’s hard to know what is best..

So you are thinking about doing some small group training, but not sure which one is the best.

Here at Optimum Performance Studio, we understand how difficult it is to choose, so we have made your choice a little easier. If you like to have fun and play while you are working out, then you will love our classes.

Incorporating GAME PLAY along with our very new PAVIGYM 3:0 System, makes training and exercise so much more fun, you wont even know that you are training. Exclusively at OPS.

FIND OUT MORE

WHAT EVERY RUNNER NEEDS… TO PERFORM BETTER….

AVAILABLE NOW AT OPTIMUM PERFORMANCE STUDIO

AVAILABLE NOW AT OPTIMUM PERFORMANCE STUDIO

HONG KONG’S PREMIER EDUCATION & FUNCTIONAL TRAINING FACILITY

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.

OPTIMUM PERFORMANCE STUDIO

WINTER issue 2015 FORWARD

As the year comes to a close, its nice to look back and reflect on the year and everything that has been accomplished.

please feel free to contact me directly and I can give you some pointers and suggestions for getting started.

In the case of OPS, most of our accomplishments have been attributed to YOU and your ongoing support

Thanks again and on behalf of the TEAM here at OPS we wish you all a very Happy and Healthy Christmas and an even better new year.

Without you, the trainers, we would not have an industry in which to work, nor education to provide or even products to sell, so a BIG Thank You to everyone for continuing your education, and helping keep the industry that we all love so much, strong.

If you have any suggestions or feedback, please feel free to contact me directly so that we can implement any necessary changes.

If you are new to training, or have just graduated from NASM and are looking for some ideas or directions,

Till next year…

Be safe and happy…

Wayne wayne@opstudiohk.com

CONTRIBUTORS

A special thank you to all the contributors for your ongoing support.

Your efforts make, our CORE look great.

MUSCLE AND FITNESS

BY BRYNNE ELLIOTT, MSC FOOD AND WINE

EMILY TAN TRX EDITOR WAYNE DAVID CLARK

TASTE Ch ris tm a s D in n er

food and wine ideas for christmas….

FULL RECIPE

FEATURED ARTICLES

Fascial Fitness - Get fit from the INSIDE OUT Posted by TRX Editor

Get Your Super Suit Fit As one of the largest organs in the body, your fascia is your super suit.

Fascia is a hot topic right now. For anyone that works out - and that should be everyone - fascia is something we want to take seriously!

TRX Master Trainer, PJ O'Clair has identified three simple, easy and fast exercises to incorporate into our daily routines to get and keep our bodies fascially fit.

Like one seamless interwoven stocking, fascia is our body's internal suit of connective tissue that holds all of our muscles together.

Fun facts: fascia is one of the largest organs in the body. Much to our surprise, research states that fascia houses six times more sensory receptors than muscle. When you're sore, when you're tight - that's your fascia talking back to you. Our fascia is a huge contributor to our movements. The more we take care of the fascia, the more effortless and fluid our movements.

We can also thank fascia for the spring in our step or the height of our jumps - without fascia we would land hard on our feet, not soft like a ninja. When our fascia is healthy, it helps reduce the risk of injury. Sadly, most of us only learn about fascia from our doctors when we get hurt. So get on your way to a “Fascially Fit” body - watch this video. You will absolutely feel better and ultimately move better! Take in this brief video to learn how TRX Master Trainer PJ O'Clair can help you make your fascia suit, super.

cont…..

There’s a new kid on the block…

open 24 / 7

www.utimefitness.hk

Checkout and enjoy these three exercises: TRX Plyo Front Squat: - Fully lengthen the straps - Stand facing away from the anchor point - Hold the handles with your hands next to your chest and the straps under your arms - Shoulder distance apart, walk your feet back until you body is at a 45-degree angle- Bend your knees and move down into a squat - Driving from the balls of your feet, spring out of the squat, hoping forward on to two feet TRX Spiral Rotation (cueing adapted from TRX Golf Swing) - Fully lengthen the straps - Stand sideways to the anchor point, outside foot slightly forward of inside foot - Hands on handles at about hip height, with arms fully extended - Rotate torso away from anchor point - As you reach full range of motion, lightly pulse into straps and reach up and away with arms - Slowly rotate back to starting position TRX Hinge: - Fully lengthen the straps - Stand facing anchor point - Extend both arms straight and directly below shoulders until main strap lightly touches arms - Press down into handles and pre-activate core - Slowly roll out to a strong plank, keeping wrists directly under shoulders throughout the entire movement - Hinge at the hips and drive backwards using core to control movement VIDEO LINK‌ https://www.trxtraining.com/train/fascial-fitness-get-fit-from-the-insideout#sthash.GwfQM7JD.dpuf

TRX Pilates Workout   Posted

by TRX Editor

In this video, we've enlisted the help of Kirsten Gerding, a certified Pilates Instructor and TRX Trainer, to show us the following three Pilates-based moves you can perform on your TRX. TRX Stroking the Globe Benefits: Activates abdominals and core stabiliser muscles, improves shoulder joint mobility Adjust your TRX to the fully shortened position, stand facing away from the anchor point, your body centred with the anchor point, arms extended across from your chest, feet externally rotated, core engaged.

To perform the movement, roll your body forward, keeping your arms straight, creating full extension from your toes to finger tips, planking your entire body. As you start to roll yourself back to the start position, open your arms wide in a clockwise circular motion, keeping your arms straight and then bring your arms back together to the start position.

Repeat the exercise for six reps, and then reverse the arm movement to counter clockwise for another six reps.

TRX Hundreds Benefits: Strengthens core muscles, improves breathing and coordination Adjust your TRX to the fully lengthened position, lie on the ground face up, with your hips directly under the anchor point, hands in the foot cradles, extend yours arms straight towards your feet. Bring your legs into a table top position, with knees over hips, bent at a 90 degree angle, ensuring your back is flat against the ground.

Inhale, nod your head forward, pressing down into the handles, bringing yourself into an upper ab curl. Inhale as you press your hands down and out for a count of three, and exhale back in for a count of three to the start position, maintaining the upper ab curl the entire time.

To regress the exercise, place both feet on the ground; to progress, extend legs straight up. Perform the exercise for 10 reps.

cont‌..

 

TRX Swan Series Benefits: Strengthens abdominals, back, glute and hamstring muscles With your TRX still fully lengthened, lie on the ground facing away from the anchor point, arms extended out from the shoulders and reaching overhead. Keep your shoulders down and back.

With feet turned out, hips anchored to the ground, press down into the handles, lifting your chest off the ground by using your lower back muscles. Repeat the extension 10 times, keeping the core tight and hips down.

Continue the series by adding arm circle or "butterflies," by pressing your chest off the ground, driving the arms out and around. Repeat 10 times and then reverse the direction of your arm circles.

Complete the series by adding small flutter kicks or "swimmers," keeping your hips down and chest lifted as you engage your glutes throughout the movement.

To finish, lower your legs and chest down and release the TRX, pressing yourself back into Child's Pose.

In Pilates, it's important to focus on your breathing, so as you watch the video again, be sure to listen to Kirsten's cues for breathing technique as it will help you to further maximise the benefit of these exercises.

VIDEO LINK: https://www.trxtraining.com/train/trx-pilatesworkout#sthash.fXtUQlvY.dpuf

A BETTER WAY TO ROLL

FOAM ROLLING

FOAM ROLLING: TOTAL BODY BENEFITS Learning the finer points of self-myofascial release could help you train harder and look better while also reducing injury.

If you are still of a mind that foam rollers are for everyone else, then you are missing out on one of the most effective tools at your disposal for physique-building, recovery and injury prevention.

Rollers are the most popular mechanism for self-myofascial release, or SMR, and are gaining popularity among elite athletes of all walks because of the drastic and usually immediate impact it has on their performance and overall health. Here are some of the most frequently discussed aspects of SMR as it pertains to dedicated lifters.

WHAT THE HECK IS SELF-MYOFASCIAL RELEASE ANYWAY? Self-myofascial release is often called the “poor man’s massage.” Myofascial release is a handson technique that therapists have been using for years. To achieve this release, a therapist would apply a low load, long duration dragging force across layers of soft-tissue in the body. After a period of time, through some different mechanisms in the body, the body will “release” the tissue and mobility between those sliding surfaces is restored. To make these changes on oneself, a foam roller can be used in place of therapist’s hands. While the foam roller will never completely replace therapists, it serves as a great alternative.

WHAT ARE THE BENEFITS OF SMR FOR THE EVERYDAY GYM RAT? SMR can have a wide range of benefits for the everyday gym-goer. Some of the basic, most obvious benefits will be increased blood flow throughout the body, better movement and increased range of motion. These benefits can decrease the chance of injury and decrease recovery time after a workout. A decreased recovery time means more training sessions per week/month and results can come quicker. Increased circulation is huge for recovery and greater ROM means you get to work muscles more thoroughly on lifting days.

 

WHAT ARE THE MOST BASIC THINGS YOU CAN DO ON THE FOAM ROLLER TO START SEEING PERFORMANCE BENEFITS? The first thing to do to start seeing results is to foam roll your calves. Most of the things we do negatively affect our calves. From the shoes we wear to the way we sit in a chair, our calves are in a shortened position most of the time. This limits the range of motion of the ankle and reduces function up the rest of the body. To address this, begin by placing one leg on the roller, then place the other leg on top of it. Raise the hips and slowly begin to roll to the knee. If you find an extra tender spot, stop and hold. After about 20 seconds continue to roll through the area four times.

Then set the hips on the ground and rotate the leg four times side to side.

The second best thing is to foam roll the quadriceps. Again, from the things we do, this area can become shortened and affect the function of the hips and put additional stress on the low back.

Begin by lying down in a plank position and place the GRID Roller just above the kneecap. Slowly roll down (about an inch per second) towards the hip. If you find a tender spot, stop and hold for about 20 seconds. Then resume the rolling. After four rolls, bend the knee 4 times. Make sure to breathe through all of the rolling.

The third best thing to do is foam roll the upper back, the thoracic spine. This area is designed for rotation and extension. With the postures most people are in, this area gets stuck. Begin by sitting on the ground and lay back to where the roller is just below the shoulder blades. Support your head with your hands and lean back into slight extension. Raise the hips and begin to roll towards the shoulders. Make sure not get pressure onto the neck. This area normally does not feel as tender as the others but if it does, again feel free to stop and hold pressure on one spot. Roll through the area of the spine four times with the hips up. Then, set the hips down and perform four crossfrictions, by mimicking an oblique crunch (side to side) with pressure on the roller.

SEE FULL ARTICLE

2016 COURSES AVAILABLE GET IN EARLY READ MORE HERE

AT TRX®… WE STAND FOR MOVEMENT…

TRX PRODUCTS SEE MORE TRX EDUCATION SEE MORE

OPTIMUM

PERFORMANCE

STUDIO TRAIN THE WAY YOU PLAY

WWWW.OPSTUDIOHK.COM

VISIT OUR WEBSITE

LEARN EQUIP TRAIN

OPS TRAIN THE WAY YOU PLAY

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’.

OPS TRAIN THE WAY YOU PLAY

 

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.

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

THE NEW

AND IMPROVED

NASM

CERTIFIED PERSONAL TRAINER

FIND OUT MORE

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 Corrective Exercise Specialist Online Certification

FIND OUT MORE

 

The Training

EDGE The latest for Fitness Professionals

November December 2015

GET THIS ISSUE

TRAINER SPOTLIGHT

EMILY TAN

EMILY TAN @ OPS

| NASM | TRX | ViPR | MMACC | THUMP BOXING | M.E.T. | SMR ALEXANDER METHOD | CROSSFIT LEVEL 1 | CROSSFIT GYMNASTICS | IPDFA POLE FITNESS | AERIAL ARTS | PAVIGYM CIRCUIT TRAINING Emily LIVES fitness both on ground and in the air.

She is an aerialist who performs aerial silks, rope, lyra and acro-adagio.

As a fitness educator, Emily conducts certification courses for TRX Training, International Pole Dance Fitness Association, Pavigym and soon to include NASM. She does conduct group classes in Hong Kong, as well as personal training for aspiring athletes.

Her group classes include H.I.I.T., Flying Pilates, Aerial Arts, Pole Dance, TRX Training, Power Plate Circuit Training, Pavigym Circuits.

NASM

READ NOW

CPT FAQ’S

OPS ARTICLES

ONLINE COMPREHENSIVE AND INFORMATIVE

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OPS NEWS  

MORE

NEWS

Past issues of OPS Monthly News & CORE Magazine

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CPT CERTIFIED PERSONAL TRAINER

2016 JANUARY 15 - FEBRUARY 26 BOOK NOW!!

Let’s Roll. www.tptherapy.com

2016 GRID® 2.0

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GRID® Mini

 

1st

Quarter Timetable 2016

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“Igniting Change ”

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CHRISTMAS OPERATING HOURS  

THU 24 DEC 07:00-17:00 FRI 25 DEC Closed Sat 26 DEC closed Sun 27 DEC closed mon-wed 28-30 DEC normal hours Thu 31 DEC 07:00-17:00 Fri jan 1 closed Sat jan 2 normal hours Sun jan 3 Closed

POWERPLATE

™

What is Power Plate?

As the global leader in whole body vibration technology, Power Plate redefines optimal health and wellness equipment for every age and ability.

Manufactured to the highest health and safety standards, each Power Plate is precisely engineered to apply the science behind the body’s natural response to destabilisation. The Power Plate platform uses a consistent, safe and controlled level of vibration that moves in three directions (up and down, front and back, and side to side).

From rejuvenation and anti-ageing treatments to rehabilitation and therapeutic massage, Power Plate provides exceptional results. With an unparalleled aesthetic, featuring exquisite lines and attention to detail, Power Plate offers exceptional beauty and unrivalled results in an allencompassing solution.

Whether you want to look better, feel better, or play better, Power Plate is the solution.

Find Out More

AFC

Asia Fitness Convention Event Recap‌.

AFC Asia Fitness Convention Bangkok Thailand 5 , 25, 2 5 2 1

, 2

2 0 0 . 5 2 ,25 ,

The team from Optimum Performance Studio attended AFC in Bangkok to promote NASM™ CPT (Certified Personal Trainer) Certificate, as well as view some of the newest trends and innovations that were being presented.

The response regarding AFC in general and NASM™ CPT was very promising, with many Asian countries showing considerable interest in either hosting or running NASM courses in their respective countries.

Over all the AFC attendance was high with many new and innovative training ideas being showcased. A special thank you to the organisers for bringing together a comprehensive convention for asian delegates.

WDC

CLOSING Well there you have it, another OPS CORE Magazine for you, and the final one for this year. It has been a huge year and we look forward to even bigger and better things in 2016.

I hope that you have been able to benefit from some of the information brought to you through our magazines and MONTHLY NEWS. If you would like to be featured in any of our publications, please drop me a line with details of your business, and I will gladly share with our existing audience.

Cheers and enjoy you Christmas.

Don't forget OPS is now running Small Group Training Classes, a great way to get moving with friends in a fun and energetic environment right in the heart of the city. For Class Details CLICK HERE

Wayne wayne@opstudiohk.com

OPS

WINTER ISSUE 2015-2016

core M A G A Z I N E

OPTIMUM PERFORMANCE STUDIO