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OPSM A G A Z I N Ecore

‘Whats Cooking?’ #ketogenic diet? #Sweet Potato the power food

STRESSED OUT? TIME TO CHECK YOUR PRIORITIES#why bottled water is bad for you

trainer SPOTLIGHT ADAM MENHENNETT

Featured Articles

AUTUMN ISSUE 2014

www.opstudiohk.com

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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 FACIL ITY

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FORWARD

Well here we are, the second issue of the OPS Core Magazine.

I hope you enjoyed the Summer issue if you got a chance to read it, if not don't worry you can always find a copy here by clicking this link OPS CORE Magazine.

As each issue grows, so will the articles and stories, as I get more and more input from YOU the trainers. The goal for this publication is to supplement the monthly OPS news.

I am pretty sure that we all noticed the incredible stifling heat this summer and hopefully if you were lucky enough to get away from it, you were able to unwind cool down and get some well deserved R & R during your summer break.

Hopefully now the weather will start to take on a cooler feel as the months progress, and we will be able to enjoy the

great outdoors without feeling like we are unable to breath.

P e r s o n a l l y I f o u n d i t a l i t t l e uncomfortable myself during these last few months, as much as I love summer and the beach I found i t qui te challenging. Lets hope that from now on things will start to cool down some more and being outdoors will be a little more enjoyable. I know my dog will also appreciate the cooler weather.

I hope you find some useful information in this issue and I look forward to bringing you more in the December edition.

So please enjoy our OPS Core Magazine, and as always if you have any feedback please contact me by clicking the email ICON below.

See you in December.

#ƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒƒ

autumn issue 2014

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CONTENTS03 Forward 04 Contents 05 Contributors 06 What’s Cooking 12 Special Articles 20 About OPS 21 About Studio 2 Pilates 22 Precision Nutrition Article 24 Trainer Spotlight 26 Powering through the pushup 28 NASM Exam Procedure 29 NASM Study Guide 31 Education 34 Are YOU and EMPATH? 35 The Man Behind OPS 35 More articles 37 Detoxification 38 Training in the Heat 41 From the Editor

O P T I M U M P E R F O R M A N C E S T U D I O

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CONTRIBUTORS

DALUNDA PRODUCTIONS

FRANCES ROTHBY

MC SCHRAEFEL

RYAN ANDREWS

JAMES DE MEDEIROS

DANA & JOHN MINIMILIST BAKER

LAURA DOLSON

MIKE DEL PONTE

O P T I M U M P E R F O R M A N C E S T U D I O

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Sweet Potato the power food

Ketogenic Diet what is it?

What’s Cooking?

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When reading or hearing about low-carb diets, you may have heard the term "ketogenic diet". Increasingly, people have questions about this. Are all low-carb diets ketogenic? Is that a good thing or a bad thing? What constitutes a ketogenic diet? What are the advantages and disadvantages of a ketogenic diet? #Low-Carb Diets are Not Always Ketogenic Diets The biggest factor in whether or not a diet is ketogenic is how low in carbohydrate it is. A moderate reduction in carbohydrate can be very helpful to a lot of people, but it won't be ketogenic. In What is a Low-Carb Diet?, I outline three approaches to low-carb eating, only one of which focuses on ketosis as a goal throughout the diet. Diets such as the Atkins Diet start out as a very low-carb ketogenic diet, but as people add carbohydrate, many or most will be eating too much carbohydrate to be in ketosis. It is probably more accurate to talk about "the degree to which a diet is ketogenic" rather than "whether or not a diet is ketogenic”. #What is Ketosis? Ketosis means that the body is in a state where it doesn't have enough

glucose available to use as energy, so switches into a state where molecules called ketones are generated during fat metabolism. Ketones can be used for energy, and have a special property -- they can be used instead of glucose for most of the energy needed in the brain, where fatty acids can't be used. Also, some tissues of the body "prefer" using ketones, in that they will use them when available (for example, heart muscle will use one ketone in particular for fuel when possible). Does Ketosis have any Negative Effects? The ketosis produced by fasting or limiting carbohydrate intake does not have negative effects in most people once the body has adapted to that state. The confusion on this point is mainly due to the fact that people who lack insulin, mainly Type 1 diabetics or insulin-dependent Type 2 diabetics, can get into a dangerous state called diabetic ketoacidosis. In ketoacidosis, ketones levels are much higher than in the ketosis produced by diet. The ketosis caused by diet has been referred to as dietary ketosis, physiological ketosis, benign dietary ketosis (Atkins), and, most recently, nutritional ketosis (Phinney and Volek), in an attempt to clear up possible confusion with ketoacidosis. #

What is a Ketogenic Diet Ketogenic Basics and Help on Getting Started

B y L a u r a D o l s o n

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sweet potato

Find Out More

the power food

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sweet potatoSweet Potatoes are an incredibly nutritious food that are packed with antioxidants like beta carotene, vitamins C, E & D, and minerals such as manganese and iron. #They are also high in potassium which helps to lower blood pressure by removing excess sodium and regulating fluid balance in the body. Sweet potatoes are an excellent anti-stress food and are known to help relax muscles, s teady nerves , and ba lance cognitive function. They are also one of the best anti-cancer foods and can particularly help to prevent breast, colon, lung, skin, and oral cancers. Sweet potatoes are known for being easy to digest and are very good for ulcers, inflamed colons, digestive disorders, and constipation. Sweet potatoes c o n t a i n c o m p o u n d s c a l l e d phytochelatins that can bind to heavy metals such as lead, mercury, copper, & cadmium and safely remove them through the body. Mothers have even given children

who have accidentally swallowed a metallic object such as a coin, plenty of sweet potato so that it will stick to the object and allow it to pass through easier. The health benefits of sweet potatoes are the most bioavailable when eaten raw, steamed, or baked. Try making a simple fat-free sweet potato soup by steaming sweet potatoes until soft and then placing in a blender or food processor and blend until creamy smooth. Spices such as cloves, cinnamon, ginger, chilli pepper, or curry can be added for a flavour and nutritional boost. Baked sweet potatoes can be stored in the refrigerator and later sliced over a fresh green salad for a hearty lunch or dinner. Sweet potatoes are also delicious mashed with a drizzle of olive oil, coconut butter, or avocado. Sweet potatoes are a comforting, satisfying, and very healing food, consider finding more ways to include them into your diet. With the weather getting cooler nows a great time to enjoy this power food.

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These chips are awesome! So crispy and flavourful, and all they require is a little olive oil and a pinch of salt before going into the oven to bake for a couple hours. That’s the trick – keeping your oven at 250 degrees and flipping once during the baking process to make sure they crisp up on both sides. The result is amazing.

These are a great stand-alone side dish but you could also top them with black beans, salsa and cheese for some crazy delicious nachos. Or you cou ld add them to a sandwich for some serious crunch. Dream big people, the possibilities are endless

Baked sweet potato chips t h a t a r e i n c r e d i b l y f lavourful and cr ispy. P e r f e c t a l o n g s i d e sandwiches, burgers, chilli and the like. #Author: Minimalist Baker Recipe type: Side Dish Cuisine: Vegetarian Serves: 2-3 ##INGREDIENTS • 2 o r g a n i c s w e e t

potatoes • 2 Tbsp olive oil • 1 / 4 t s p s e a s a l t

(optional)

baked sweet potato chips

FULL RECIPE

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ALL RECIPES HERE

Halloween Recipes

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SPECIAL ARTICLES

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Glucomannan, from konjac root, is a form of beneficial

soluble fibre that can improve bowel health, blood sugar

and lipids, and other health conditions. It can also help you

lose fat and stay lean by improving satiety and appetite

hormones.

#To lose fat, you have to eat less. Simple enough. But it’s

hard to get enough fibre when you’re eating less food.

Inadequate fibre often means more hunger. More hunger

means you want to eat more.

#What to do?

Glucomannan, a soluble fibre from konjac root, may be

one supplement that meets both these needs-adequate fibre

plus greater satiety. It may have many other health benefits

too.

b y M C S C H R A E F E L

All About Glucomannan

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Why Bottled Water Is Bad For You & The World + What To Do About It MENS FITNESS MAGAZINE

BY MIKE DEL PONTE

There’s no denying our addiction to plastic beverage bottles. They're convenient, and they're ubiquitous. Over the span of just forty years, our use of plastic bottles has grown exponentially. We now consume over thirty gallons of bottled water per year. Our addiction is fuelled by three myths about bottled water.

1. Bottled water is healthier than tap water.

Words like "pure," and 'spring" lead many of us to guzzle bottled water, thinking that we’re filling our bodies with healthier water than we find coming out of our taps. In fact, Think Outside the Bottle states that two of the world’s biggest bottlers, Nestle's PureLife and Pepsi's Aquafina, have admitted that their bottled water is sourced from the tap. The FDA only regulates bottled water that is sold across state lines. The rest remains unregulated and put under less rigorous testing than many municipal sources.

2. Bottled water tastes better than tap water.

When is the last time you tasted your tap water? My bet is, it actually tastes much better than the bottle in your hand. In fact, it might actually be the same exact water. If you think that the shiny plastic holding your water is somehow making the water taste better, think again. Many plastic bottles contain harmful chemicals like BPA, which leach into water and can lead to hormonal imbalances, brain damage, and reproductive complications.

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3. Bottled water is more convenient than tap water.

We all know the drill. You’re rushing on your morning commute and stop at a 7/11 for a cold bottle of water. You’re at the gym and you forgot your water bottle, so you clench your teeth as you pay $2 for a plastic bottle of water. We’re constantly in motion, and bottled water seems to be much more convenient than waiting thirty seconds at your sink while you fill a reusable bottle. Take a moment to recognise the environmental and monetary costs of bottled water by checking out this infographic.

What can you do? Here are three easy ways to ditch your addiction to plastic water bottles.

1. Buy a BPA free, reusable water bottle.

#Save money by buying a reusable water bottle, and fill up at the tap. BPA free plastics are now affordable and accessible. Better yet? Get a glass bottle and go totally plastic-free.

2. Find out what’s in your water (and filter it out!).

Many U.S. municipal water sources contain high levels of harmful chemicals. Make sure you know how safe your water is, and purchase a filter to ensure you’re drinking the best water possible. Check out this infographic to find out what’s in your city’s drinking water.

3. Make the pledge to ditch plastic.

On March 4th, San Francisco became the first major city in the U.S. to ban the sale of plastic water bottles on public property. This move signals a strong step forward in an effort to reduce waste from a billion-dollar industry. Contact your local government and advocate for a ban on the sale of plastic water bottles.

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The melon and cucumber help to hydrate you, while the salt and mint aid in settling your stomach.

Watermelon-Cucumber Hangover CureServes 4

Ingredients

• 2 cups (300g) cubed watermelon • 1 ⁄ 2 cup (75g) peeled and sliced cucumber, any variety • 2 tablespoons fresh lime juice • 1 ⁄ 4 teaspoon salt • 6 fresh mint leaves, plus more for garnish • 1 litre sparkling water • chilled agave nectar, light or dark (optional) • Ice, for serving #Preparation

1. Combine the watermelon, cucumber, lime juice, salt, and mint in a blender and blend until smooth.

2. Strain the mixture through a fine-mesh sieve, pressing to release all the liquid.

3. Into a tall glass filled with ice, pour 1⁄2 cup (125ml) of the watermelon mixture and top with 1⁄2 cup (125ml) or more of the sparkling water. Stir in agave to taste, if using.

Sip slowly until you’ve recovered. Have another glass if you need it. Store any remaining cooler covered in the refrigerator for up to 1 day. Stir well before drinking.

Watermelon-Cucumber Hangover Cure #BY  FRANCES L ARGEMAN-ROTHBY

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TRX EDUCATION CLICK HERE

TRX PRODUCTS CLICK HERE

TRX THE ORIGINAL AND THE BEST

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Exhausted, Stressed Out? Why It May Be Time To Check Your Priorities

BY JAMES DE MEDEIROSStress and fatigue can become a cycle. The higher the stress, the more pressure we feel to get everything done as fast as possible to alleviate the stress. The fight or flight mechanism kicks in and taking care of ourselves goes on the back burner.

It works for a short period of time, but this intense focus can cause a lack of perspective, where somehow answering every email immediately or addressing every little detail feels imperative. Inevitably, the law of diminishing returns kicks in and the 12th hour is less productive than the 1st or the 8th hour.

On top of that, the mind is powerful. Being stressed or anxious or fearful drains you and can lead you to seek easy comfort in things that may not serve you long term. Creative, visionary and strategic capabilities go out the window and it feels as if our value comes from being responsive and high volume producers instead of quality contributors.

If that's not working for you any longer and you want to create a l ifestyle that replenishes and

rejuvenates you, take a step back and check your priorities.

What is truly important? When are you at your best?

Perhaps you've heard of the analogy of the golf balls. Say you have a 1 gallon jug, half a gallon of sand, some gravel, some medium-sized rocks and two big rocks. If you pour the little things (like sand and gravel) in first, then there is no space for the big rocks, the important things in life. But if you start with the two big rocks, the gravel and sand fill the cracks around them and everything fits.

Remember, you are your biggest asset. The best thing you can do for yourself, for those you love and for your work is to show up at your best every day.

By giving yourself permission to take care of you, by seeing your value as inherent in you, you stop putting yourself last and can begin to create a rejuvenating lifestyle that sticks. This is one of the best investments you can make.

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@ OPS RECEPTION

NOW TST & CENTRAL

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‘Train the Way you Play’

™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™™

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Michael King Coming October

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New parents hear all kinds of contradictory advice about how to feed their babies. But with a few simple guidelines – and some advice from Precision Nutrition parents – you can be sure you’re getting your infant off to the healthiest start. #In life, as in other things, where you start can determine where you finish. Infancy — the first year of life — is a prime time for growth and changes throughout the body. What we eat as infants strongly affects our long-term body weight, health, metabolic programming, immune system, and overall ageing. #Breast is best for both mom and baby. #Babies can be exclusively breast-fed for their first six months of life. Breast milk is the optimal nutrient mix for infants. It’s full of good stuff like antibodies, antimicrobial factors, enzymes, and anti-inflammatory factors along with fatty acids (which promote optimal brain development). Breastfeeding keeps the baby developing and growing properly, helps infants fight off disease (such as gastrointestinal and respiratory infections) both now and in the future, and may even ensure that the baby grows up to prefer healthy food. Because breastfeeding stimulates the release of beneficial hormones such as oxytocin and prolactin, it can help the mother lose weight and bond with her baby. Breast milk is delivered in a biodegradable “organic package”, so mom doesn’t need to use as much plastic packaging (since tiny humans easily absorb plastic-contained endocrine disruptors).

#

All About Nutrition for Infants BY RYAN ANDREWS

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Eating patterns built during childhood serve as a foundation for life.  What we eat early on shapes brain development, metabolism, and overall health. And right now, the top three sources of calories for 2-3 year olds in the US are: # • milk • fruit juice • pasta. #Hmmm.  That’s kind of a weak foundation. But there’s good news. You may only need to make a few small changes to improve your child’s nutritional profile and ensure a lifetime of healthy – and pleasurable – eating. After all, nutrition affects all aspects of childhood growth, development, and health. This includes: • maintaining a healthy weight; • avoiding health problems related to excess body fat; • gut health; and • brain development and behaviour. Let’s explore these factors a bit more. Factor #1: Excess weight In 1980, only 7% of American kids aged 6-11 were obese. In 2010, it was 18% — nearly one in five. Now, about one-third (33%) of U.S. kids are classified as overweight or obese. #Why is this a problem?

#

All About Nutrition for KIDS BY RYAN ANDREWS

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Trainer Spotlight

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This months spotlight shines its loving light on someone that really needs no introduction, especially not anyone that is in the business of Fitness or Personal Training, or for anyone that may have done a training course at OPS. #His name is Adam Menhennett, and as a Master Trainer for NASM, PTA Global, Powerplate™ and ViPR, he carries quite a big responsibility, as both an educator and as a trainer. Someone who practices what he preaches he is a man with an extensive knowledge and experience to go with it, and someone that we all, can learn a lot from. #Adam was born in Australia, growing up with the usual outdoorsy lifestyle. Playing sports like soccer, volleyball, cricket, like most kids in Australia, but ultimately it was surfing that stayed with him throughout his life, albeit a lot less opportunities for that passion here in HK. #Adam started working as a lifeguard in Australia, as well as a swimming and surf lifesaving instructor, where in 1993 he attended a TAFE course which steered him towards his eventual career as a lecturer and personal trainer. During this course he spent 12 months learning to rock climb, scuba dive, weight lift, swim, kayak on rivers, the ocean, and white water, circuit training. He was also introduced to anatomy physiology & nutrition. This was a very intensive year but a highly enjoyable one according to Adam. After this he started doing PT, then moved to Sydney. #Some of Adams early exposures to Personal Training were at the very exclusive resort in Thailand called Amanpuri. It was here that he was appointed head of fitness for 2 years, where he met a lot of movie stars and celebrities - some nice, some not. #So in 2001 Adam moved to HK. Adam Menhennett has worked in the fitness industry for over two decades and he specialises in biomechanics and strengthening key postural areas through a multi-disciplinary approach to training. Adam runs Physical Harmony Personal Training, a freelance personal training company. #Adam informed me that he is currently looking for trainers. You can contact Adam @ adammenhennett@gmail.com

ADAM MENHENNETT

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Powering Through the Push-up: Variations and Progressions Posted on May 16, 2014 by nasm #

By Stacey Penney, MS, NASM-CPT, CES, PES, FNS

Just about everyone has some sort of experience with the standard push-up. Some of us may even have nightmares from high school gym class and not being able to perform enough of these to meet the minimum for an “average fitness” rating. Some of us may even adore this exercise and think we have it mastered. Let’s take a deeper look at the push-up, the muscles involved, and creative ways to progress, regress, and partner up to breath new life into this move.

Muscles of the Push-upThe standard push-up incorporates the whole body, though motion only occurs at the wrist, elbow, and shoulder joints. The main upper body muscles targeted in the exercise for movement and stabilization include the pectoralis major, anterior deltoid, rhomboids, trapezius, corocobrachialis, serratus anterior, biceps, and triceps (1-3). But the muscle involvement continues through the core as the abdominal and back muscles work together to maintain spinal stiffness, the glutes and quads engage to keep the hips and knees straight, and even the calf muscles are active in this move (2-4).

The push-up encompasses the foundational qualities of the plank and the upper body strength needed for the bench press. Push-ups can be used to measure upper body muscular endurance and a variation, the Davies Test, can be used to measure upper body agility and stabilization (1). But what happens when your client can’t perform even one push-up with proper form? The move can be regressed to an on the knees position, or even the placement of the hands on a higher surface such as a bench, counter, or wall (1). Using these regressed variations can still show how much progress they are making in their training programs, even if they can’t yet do proper push-ups. Keep notes of the variation you made to the initial assessment so that when it is time to reassess you use the same protocol and can share the gains they have made.

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Push-ups and OPT™The push-up is a great exercise to show the versatility of NASM’s Optimum Performance Training™ (OPT™) model. When using the push-up during the stabilization level, you can incorporate an unstable surface into the move (once the client can properly perform the standard push-up on a stable surface). Whether it’s a stability ball (figure 1.1), medicine ball, suspension trainer, BOSU, Core-Tex, or any other stability challenging modality, this new stimulus requires the body to recruit more muscles to stabilize it (1). Changing up the equipment is not the only option; remember that decreasing the contact points (e.g., raising one leg) also adds elements of instability as does working in more than one plane of motion (e.g., pulling a knee up and out toward the same side elbow for frontal plane, or up and in toward the opposite elbow to target the transverse plane) (1).

######Figure 1.1

During the strength level of the OPT model, the unstable push-up variations can be partnered with other strength moves that target the prime movers of the chest such as a barbell or dumbbell chest press in a superset format. Another superset option is to partner the push-up with the antagonist muscle group by alternating with row variations. For example, consider a combined move of performing a push-up with the hands on dumbbells (or kettlebells) followed by single arm rows in a plank position (push-up, right arm row, left arm row, repeat for 12 repetitions, figures 1.2-3). Taking the push-up to the power level, there are plyometric push-ups, or even a burpee with a push-up in the sequence.

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�28NASM EXAM PROCEDURE

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NASM STUDY GUIDE

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TOP TEN FITNESS TRENDS FOR 2014

# 1 Gyms go digital # 2 Emphasis on recovery # 3 Express, but intense WO # 4 Yoga as cross training # 5 Corrective exercise # 6 Brain workouts # 7 Nutrition taking centre stage # 8 Small Group Training # 9 Wearable fitness gadgets # 10 Well coaching

LIVE COURSES

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ONLINE SPECIALIST COURSES

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GROUP and PRIVATE Training Sessions

Available #

Call 2868 5170 to book your place #

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Are you an EMPATH? #Have you ever walked in a room and had a wave of negative energy wash over you? Have you had a conversation with a stranger and could tell, without them saying a word about it, that they were deeply troubled or sad?

Do you ever feel so profoundly moved by something beautiful that you start to cry?

If any of these ring true for you, you might be an empath — a highly sensitive person who has a more heightened awareness to subtle stimuli.

What is an empath?

Empathy is the ability to read and understand people and be in-tune with or resonate with others, voluntarily or involuntarily. Empaths are likely to feel overwhelmed by crowds and loud noises. They are also prone to feeling drained and completely exhausted to the point of fatigue

Here are 10 traits of Empaths:

▪ You are sensitive to harsh lights, strong smells

▪ You may also hate crowded places such as shopping plazas, train stations or just too many people in the same room

▪ You can always tell how someone else feels, even if they tell you something else.

▪ If you see someone in distress, pain or who is suffering, you will automatically feel bad along with them

▪ Empaths are drawn to animals and nature. They may feel the need to be outdoors often in order to neutralise negative emotions they take on from others

▪ Empaths tend to listen to a broad range of music genres. Their music preferences are influenced by their varying emotional states. They can be deeply affected by the lyrics in a song

▪ Watching violence, cruelty or tragedy on the TV is unbearable

▪ Constant fatigue:  Empaths often get drained of energy, either from energy vampires or just taking on too much from others

▪ Excellent listener:  An Empath won’t talk about themselves much unless it’s to someone they really trust. They love to learn and know about others and genuinely care. #

EMPATH?ARE YOU AN

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The man behind Optimum Performance Studio. #Most people associate the name Kevin RUSHTON, with Optimum Performance Studio, and rightly so; for the last nine years Kevin has set himself and his business up to provide high caliber, cutting edge education to service the growing needs of the fitness industry in Hong Kong and Asia. Kevin has been involved in the fitness business for over 20 years in Hong Kong. He has been actively involved in the management and strategic development of several community based organisations; as well as designing and implemented a diverse range of physical educational services and programmes. Kevin has lectured at Hong Kong University in their Masters, Diploma and Higher Diploma programmes. #Optimum Performance Studio is a regional training hub and works extensively with industry leaders in bringing quality education to the region. #Situated in the World Trust Tower in Central, as well as the Heart of TST, Optimum Performance Studio is a well

established Training and Education facility, hosting world class educators from all facets of fitness as well as offering state of the art training e q u i p m e n t t o o p t i m i s e t r a i n i n g experiences for both Trainer and client alike. #Optimum Performance Studio works on the ‘Train The Way You Play’ motto, encouraging trainers and clients to train in a way that is both enjoyable and functional. #We have three floors housing different training modalities. Our 1st floor is our Studio 2 Pilates, hosting both one on one and group training, along with Balanced Body Pilates Education. #The 2nd floor housing our Power Plate studio as well as reception and free weight area and fitness testing area. The 3rd floor we have two main studios, the Blue room or Functional Training room where we host most of our Education programs and the Red room, our heavy training area. #If you are interested in becoming a Trainer or if you are already a trainer and would like to know more about Optimum Performance Studio, please feel free to contact us at ##2868 5170 or info@opstudiohk.com #

RUSHTONKEVIN

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Detoxification- What Do You Have to Lose? Posted on August 28, 2014 by nasm #By Geoff Lecovin, MS, DC, ND, L.Ac,  NASM – CPT, CES, PES, FNS, WLS

Are you feeling sluggish or lethargic? Have you put on a few extra pounds? Is your skin blemished? Should you invest in a detox program?

We are continually exposed to toxins from food additives, drugs, insecticides, pesticides, chemicals, pollutants, heavy metals and even substances produced wi th in our own in test ina l t racts . Collectively, the term for these toxins is xenobiotics. Exposure to xenobiotics can compromise the function of our n e r v o u s , i m m u n e , e n d o c r i n e , c a r d i o v a s c u l a r , p u l m o n a r y , musculoskeletal, hepatobiliary and renal systems.

The mechanism by which our bodies deal with xenobiotic exposure is through detoxi f icat ion, a process strongly influenced by our diets. The concept of “total load” of xenobiotics is very important in determining how effectively the body can handle the cumulative exposure to toxins. If the “total load” of xenobiotics exceeds the body’s ability to process and eliminate them, then toxicity can ensue (Bland, 1995).

Detoxification is thought to occur through the major organs associated with elimination. These include:

1. Hepatic (liver)

2. Renal (kidneys)

3. Digestive system (gut)

4. Respiratory system (lungs)

5. Integumentary system (skin)

Detoxification has become a buzzword among celebrities and some alternative healthcare providers, who promote various products and protocols that are claimed to detoxify and cleanse the body. Many of these products include botanical laxatives and diuretics, along with herbs that support liver function. Theoret ical ly, these products can stimulate the organs of detoxification and elimination. Rather than purchasing a detox kit from your local supplement store, online or from an infomercial (all of which can be pricey and of questionable efficacy and safety), consider examining the foods you eat and chemicals to which you are exposed to. Use this information to reduce your toxic load by adopting a diet and l i festyle that suppor ts ongo ing de tox i f i ca t ion . Approaching detoxification through food and lifestyle comes with the added benefit of reducing inflammation, the u n d e r l y i n g m e c h a n i s m o f m a n y diseases.

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Heat: Signs, Symptoms, and Strategies for Training in the Heat Posted on June 18, 2014 by nasm By Stacey Penney, MS, NASM-CPT, CES, PES, FNS

Keeping athletes and clients performing at their peak while also avoiding heat-related illnesses takes preparation and planning. Bodies need time to adapt to the increased physiological demands of training in warm environments. But even with preparation and planning, heat illnesses can and still do occur.

#Heat illnesses generally affect those with lower levels of fitness. More fit individuals are typically better able to tolerate exercising in the heat, acclimate quicker, and sweat more (1). To help clients and athletes meet the demands of training in the heat, acclimate them to the warmer environment over a 10 to 14 day period, balancing the length of training sessions with intensity (i.e., long duration with a low intensity, or

short duration with a moderate intensity)(1). Adequate hydration is another key component to preventing heat illnesses, as inadequate hydration decreases the body’s sweat rate. Encourage replacing fluids lost to sweat and urination, and offer hydration breaks during training (1-2). (Contrary to Coach Boone’s words in the iconic football movie “Remember the Titans,” water is not for cowards nor does it make you weak.) Teach participants strategies for monitoring fluid loss, such as daily weigh-ins, and pre- and post-workout weigh-ins if necessary (1-2).

Evaporation of sweat is the body’s key mechanism for staying cool. Humidity decreases the rate of sweat evaporation, as can limiting the skin’s exposure when wearing full training gear. If possible, reduce the amount of gear and clothing worn, especially during the acclimation period (1-2). Selecting moisture wicking fabrics will speed the rate of evaporation over less permeable materials. Also attempt to schedule trainings during the cooler times of the day, either in the early morning or early evening, or move them into climate controlled indoor venues when available.

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LET YOUR LOVED ONES BENEFIT FROM THE

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GIVE THE GIFT OF FITNESS

OLYMPIC LIFTINGOCT 26 LEVEL 1NOV 21 LEVEL 2

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So another issue done and dusted, as it were. Time to take a look back and reflect on some of the things that have come and gone too soon. #We have had a big year this year with so many memorable people coming to share their infinite knowledge with us, people like Tom Mc Cook, Steve Cotter, just to name a few, and with more exciting people coming in the second half of the year. The return of Alex to Hong Kong bringing you the BEST Olympic Lifting and education courses from the UK. Also from the UK Michael King will be joining us for a series of workshops and master classes during October and November. #Portia Page will be bringing f r o m C a l i f o r n i a t h e n e w MOTR™ training workshops in early October, along with some core align, advanced training. #Diane Vives, from Texas will be here in December bringing with her the very popular FMS, Functional Movement Systems, this will be some training you really don’t want to miss.

I hope you are enjoying the NEW ‘OPS’ CORE magazine. If you have any feedback please feel free to share it with me via the feedback@opstudiohk.com address. #I am always looking for good stories and current information to share with everyone, as well as featuring trainers that I feel people should know about, so if you would like to feature in the ‘OPS’ Magazine then send your information or resume to me via wayne@opstudiohk.com and, if I think it is suitable I shall feature you in the next issue that comes out. This is the best time of year in Hong Kong so be sure to get out there and live and explore the wonders that life has to offer. #I look forward to sharing more information in the Winter Issue 2014. #Thanks for reading ####

wdc

FROM THE EDITOR

OPS

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AUTUMN ISSUE 2014

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