professional fitness issue 7
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New year new program
Pole Position
WIN
WIN A Level 1
Kick Fitness accreditation
– worth 13 REPs points
profitIssue 7 professional-fitness.co.uk
FRee
One year’s FREE Activity Travel or Equipment Insurance
KIcK FItNessGet kicked into shape
extReme exPedItIoN
Get £100 off an
The ultimate outdoor total body workout
Business Geniefrom thetoP tIPs
2 profit issue 7 www.professional-fitness.co.uk
welcome
www.professional-fitness.co.uk issue 7 profit 3
chrIsTmas and New Year have passed and many of you will hopefully be inundated with new clients trying to keep up with their New Year’s resolutions. The 2014 New Year and 7th edition of the ProFit emag comes jam packed with articles from industry professionals and pre loaded full of interesting features, products and competitions.
This time around we’re giving away a level 1 Kick Fitness accreditation that accumulates to 13 reps points and worth £240, see page 5. Be sure to explore the benefits of the accreditation inside the Kick Fitness feature – pages 10-14. For your chance to win, enter online Now! and share your entry on social media to double your chances of winning, it’s that simple.
we also have exclusives from Nordic walking UK, pages 26-27 and Private expeditions, pages 20-25 that offer sound advice, stories and fantastic photography!
want to talk about Professional Fitness Insurance? You can chat to us online hassle free and have any questions regarding policy, affiliate schemes and pricing answered instantly.
enjoy...
FaNcy youRselF as a FItNess WRIteR? we are already looking for fitness professionals to contribute editorial for the next edition of ProFit emagazine, set for release in the spring! Contact Tom at [email protected] to register your interest now.
In the mean time, why not become a resident blogger for Professional Fitness. From today you could have your blog feature on our website as little or as often as you like.
eNgage WIth usDon’t miss out on the latest topical fitness discussions by engaging with us on Facebook
www.facebook.com/professionalfitness and join our growing audience on Twitter
@ProFitInsurance.For further information visit our website www.professional-fitness.co.uk.
welcome
4 profit issue 7 www.professional-fitness.co.uk
Advertise in the next issueWe can offer the opportunity to promote your business to a diverse audience of fitness enthusiasts and like-minded professionals
adveRtIsINg IN all FouR Issues gIves you oNe coPy FReeThis is charged at the following rates: PRICE PER IssuE PRICE FOR
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FRee adveRt desIgN!
coNTeNTs
Editor-in-chiefVictoria Theodorou
Editor Tom sunderland
Web Editor chris haigh
Design & Production Editor Jo ward
Advertising salesTom sunderland01473 [email protected]
No part of this magazine may be reproduced without the prior permission from the publisher. reasonable care is taken to ensure that Professional Fitness magazine articles are as accurate as possible, at the time of publication. No responsibility can be taken by Professional Fitness for any errors or omissions contained herein. responsibility for any losses, damages or distress resulting from adherence to any information made available in the Professional Fitness magazine is not the responsibility of Professional Fitness. The opinions expressed are those of the contributors and do not necessarily reflect the views of Professional Fitness.
Professional Fitness is a trading name of harrison Beaumont Insurance services ltd who are authorised and regulated by the Financial conduct authority, reference number 303968. registered office: Globe house, 24 Turret lane, Ipswich, suffolk IP4 1Dl, registered in england and wales, number 4582221. PF123 (0114)
3 Welcome
6-7 Fitness spotlight
8-9 Planning ahead
10-14 Kick Fitness
16-17 Business Essentials
18 Cycling
20-25 Private Expeditions
26-27 Nordic Walking
28-29 sports supplements
30-31 Fitness goals
33 What’s hot now
34 Professional Fitness Insurance
36-37 Fitness Crazes
38 Bad habits
profit
comPetItIoNs/oFFeRs5 WIN A Level 1 Kick Fitness Accreditation
24 ReadeR oFFeR save £100 on an Extreme Expedition
32 WIN One year’s FREE activity travel or equipment insurance
ProFessIoNalFITNesscomPeTITIoN
Kick Fitness courses open the door to one of the fastest growing trends in the fitness industry, adding not only a new way of training for you and your clients but opening doors to short and long term financial gains.
Enter NOW! And double your chances of winning by sharing your entry on either facebook or twitter.
WINA Level 1 Kick Fitness Accreditation
0844 875 3506www.professional-fitness.co.uk
/professionalfitness @profitinsuranceProfessional Fitness is a trading name of Harrison Beaumont Insurance Services Ltd who are authorised and regulated by the Financial Conduct Authority, reference number 303968. Registered Office: Globe House, 24 Turret Lane, Ipswich, Suffolk IP4 1DL, registered in England and Wales, number 4582221.
worth £240 and 13 REP’s points
6 profit issue 7 www.professional-fitness.co.uk
spotlightNews in the
PeTerBoroUGh-BaseD wholesaler muscle Finesse have recently launched a brand-new trade supplements website with the primary aim of allowing thousands of gyms, personal trainers, high street and online retail stores the opportunity to access over 6,000 products and buy in bulk at competitive trade prices.
established in 2003, muscle Finesse envisioned putting their many years of experienced in the bodybuilding and sports supplement industry to build a business offering quality, reputable brands and promise consumers could rely on, combining top-tier nutrition with an effective training and diet plan to achieve efficient growth and weight-loss.
as of 2013, muscle Finesse have grown into one of the UK’s leading supplements superstores, and not solely for consumers. They now supply over 1,000 gyms, retail stores, trainers, and ecommerce companies with an expansive range of weight gainers, protein powders and sports supplements.
with the re-launch of their massively enhanced, trade-only website, muscleFinessewholesale.com, both new and existing businesses are offered the opportunity to access muscle Finesse’s entire range online at a far deeper level, with unique structuring and marketing materials unsuitable for the company’s consumer clientele. Source: digitaljournal.com
TaKING better photos, selling unwanted things on eBay and making time to read the sunday papers are three of the biggest aims for Brits in 2013
New technology and life’s modern pressures mean over 60% of us no longer make traditional New Year’s resolutions – instead we’re promising to reduce the stressful aspects of our life to create a better work-life balance.
whilst Brits are still making traditional health and fitness related resolutions, with losing weight the third biggest aim, the results unveiled a host of new goals people are forming to help manage the pressures of a ‘modern life’.
The research, commissioned by private gym chain la fitness, found that quitting smoking and drinking less were predictable features, but more modern day New Year’s resolutions included reducing the amount of time spent on social networking sites and simply leaving work on time more often.The dwindling number of smokers and the fact that a large
percentage of people are on year-round diets has sounded the death knell for the age-old resolutions we all once vowed to stick to – 75 per
cent no longer make a traditional resolution.other modern resolutions include upgrading our car, topping up our
wardrobe regularly and making more time for friends and family. Source: lafitness.co.uk
Muscle Finesse announce the launch of their new trade website
Brits most popular New Year resolutions revealed
FITNesssPoTlIGhT
www.professional-fitness.co.uk issue 7 profit 7
The health and fitness sector is forecast to become one of the hottest markets within the wearable technology market as companies set to exploit new products being developed for consumers. a consumer electronics exhibition planned for early 2014 provides an indication of the importance of the health and fitness sector for wearable technology with 40% of floor space being taken by companies offering these products.
early adopter industry sectors of wearable technology include clothing, healthcare, sports and fitness although the adoption of this new technology is forecast to expand exponentially as the application of wearable technology within our
everyday lives expands. The obvious applications of wearable technology include consumer electronics and communication although as computing and wireless communication integrate into virtually every aspect of products and services, the range of applications is set to expand rapidly.
The major players in the wearable technology market include Google, apple, Baidu, Vuzix, Glassup, olympus and sony. however, there are significant more companies entering this market as the potential for the application of this new technology becomes a reality.
Source: mynewsdesk.com
Health and fitness wearable technology market seen as one of the hottest market sectors for 2014
a reVolUTIoN in sports nutrition – Dr Zak’s protein pasta is a nutritional revolution for athletes and body builders, who traditionally have shied away from pasta due to their very high carbohydrate and low protein content.
By replacing over 50% of the wheat flour in traditional pasta, Dr Zak’s have infused the recipe with pea protein isolate and fresh eggs to deliver an impressive 50g of protein in every 100g serving. The pea protein and eggs also supply all the essential amino acids required by athletes and bodybuilders to build and maintain muscle, as part of their training programme.
In addition to the high protein content, Dr Zak’s have managed to reduce the carbs by 50% when compared to traditional durum wheat pasta. This will appeal to those looking for a reduced carb diet as well as the sports and fitness sector.
No compromise on taste. as seen with the Dr Zak’s protein bread launched in may, taste is just as important as nutritional macros and the pasta is no different. Unlike many protein enriched foods on the market, Dr Zak’s protein pasta tastes as good as normal pasta. Source: uk.prweb.com
DR Zak’s launch the uK’s first high protein pasta
FITNesssPoTlIGhT
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New year and a new programThe new year is the perfect to time to
correct a current clients routine but more specifically to focus on the new clients who are looking to make positive
changes in their lives.The first priority for every trainer should
be to create a long term periodised program of macro, meso and micro cycles breaking their long term goal into small and manageable chunks. Training should
not be rigid as things will change and adaptations will need to be made along the
way but if clients know where their training is heading they are more likely to stick to the plan and achieve positive results.
The first step for every trainer is to identify their clients long term goals so lets take for example a sedentary client who is looking to lose 2 stone in 5 months, in time for the summer holidays. The macro cycle is the 5 month plan to lose 2 stone and this can be boken down into meso cycles of a month at a time. A sedentary client will not be able to go into intense training straight away so the first meso cycle will look to address any muscle imbalances and
build a basic fitness level, increasing their vo2 max ready for the fat burning stage.
In month 2 the training should be shorter and more intense including intervals and strength to build a lean muscle base. Month 3 should be more specific to fat burning and month 4 the real gains should be made with training targeting
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New year and a new programPlaNNINGaheaD
JaNUarY and February see a flurry of clients heading for the slopes, but in march and april a large percentage of those clients will need to recover from snow induced injuries.Prepping your clients before and after a ski trip will aim to reduce these injuries and ensure clients have built up the correct training base, however planning a small pre slope routine for them to follow each day whilst on their trip can make all the difference.I know from personal experience that most people will hit the snow first thing in the morning when their muscles are still sleepy and inactive and this means the slightest over reach on the ski lift can tear quads or psoas and put clients out for months.Before donning their skis following these few simple exercises will activate the major muscles needed for skiing including quads, glutes, core and
psoas and ensure the body is warmed up which as with any form of exercise is vital for injury prevention.Begin with some warm up moves including knee lifts, hip circles and spine twists and then follow with pilates roll downs into plank holds, squat and swings (slightly extending the back), standing side leg lifts and reverse lunges. Finish with a pulse raiser such as floor to ceiling lifts starting flat on the stomach on the floor and leaping up to standing reaching arms overhead. For more advanced clients they can add in a star or tuck jump. This will kick start the circulation and ensure the body is active and alert with all major muscles awake.encourage clients to take a stretch band
for pnf stretchs after activity. skiing is a hugely intense activity and the cold will mean muscles cramp and shrink a lot quicker if not maintained so gentle developmental stretches such as hamstrings and psoas pushing a little bit further with each exhale will maintain and increase flexibility so injuries are less likely.
By Kelly Du Buisson
specic resistance and possibly including the actual Month 5 is the maintenance month and the time to regroup and possibly plan the next stage of training. This could be to maintain the weightloss and look to train for an endurance event.
each meso cycle can then be broken into micro cycles of a week at a time with the first 3 weeks steadily building in intensity, increasing sets reps and complexity and the 4th week allowing the body
hIttINg the sloPes? FolloW these tIPs to stay INjuRy FRee
to adapt to the positive stresses being placed on it in order to move on to the next meso cycle.
each meso cycle should be accompanied by mindset training as clients will struggle with the pressures each new rotation will present and as training gets harder they will need to reassess where they are heading.
Periodisation is vital for a new client and should be specific to each individual. Goals may change along the way so space should be allowed for re thinking a program but ultimately set a goal and plan ahead!
KIcKFITNess
n christian Thomson is a five time British Kick Boxing
champion, the 2011 world championship winner, and is the
founder and Director of Kick Fitness and hIIT studios. n christian’s love of Kick Boxing
stemmed from his childhood and a love of watching badly dubbed martial arts movies with his father as a means of bonding.n sampling the delights of a variety of martial art disciplines, christian eventually found that his true talent and passion lay with Kick Boxing.n From the age of 10 to 25, christian participated at all levels, from junior domestic competitions all the way to senior national and international
competition, the pinnacle of his career being his victory in the in 2011 world championships.n It was in 2010 that christian created the Kick Fitness brand, creating martial arts based exercise classes, personal training accreditations and offering Fitness Industry continuous Professional Development courses. This is the first and currently the only martial arts course that is accredited by not only the martial arts industry, but also the fitness industry. n In 2013 christian expanded his business portfolio even further by branching into the fitness holiday industry by creating ‘Kick Fitness holidays’. along with this, he is launch ‘hIIT studio’ in april, a state of the art gym with a martial arts influence based in southwark, london.
chRIstIaN thomsoN BIogRaPhy
10 profit issue 7 www.professional-fitness.co.uk
KIcKFITNess
WhAT do you get when you mix kick boxing with fitness classes? – Kick Fitness!
Christian Thomson is a former kick boxing World Champion turned leisure industry
entrepreneur. he is also behind the world’s first kick boxing based exercise system and
personal training qualification accredited by both the martial arts and fitness industries.
Among Christian’s business portfolio lies Kick Fitness classes, Kick Fitness personal training accreditations, Kick Fitness holiday retreats and he is soon to open hIIT Studios; a high end gym based in Southwark, London.A Kick Fitness accreditation can really add an additional string to the bow of any personal trainer or health club, facilitating the ability to run group classes as well as bring the explosive nature of kick boxing to a one-to-one personal training session. A Kick Fitness accreditation will not only give any PT the tools and knowledge to teach these skills, it will also allow them to hold the only accreditation sanctioned by both the fitness and martial arts industries.Christian said “We focus on endurance, agility, strength and coordination. Kick Fitness gives an effective cardio workout and you can also learn new skills and self-defence moves which help build confidence. Kick Fitness is a perfect outlet
continued on page 12
shapeGet kicked
into
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BeNeFItsKick-fitness courses open the door to one of the fastest growing trends in the fitness industry, adding not only a new way of training for you and your clients but opening doors to short and long term financial gains.YOu CAN:n Increase client retentionn have the opportunity to increase your earning potentialn have the opportunity to attract a greater volume and variety of fitness clientsn separate yourself from the crowdn attract new interest from potential clients and employers
n Gain 13 rePs points from just course 1
for kicking out the stresses and strains of everyday life.”Aimed at both personal trainers and health clubs, a Kick Fitness accreditation can really add another dimension to businesses, differentiate from competitors and generate another source of revenue.
n For further information email Christian at [email protected], telephone 07946319906 or visit the website: www.kickfitness.co.uk.
From page 11
12 profit issue 7 www.professional-fitness.co.uk
KIcKFITNess
PRImaRy muscleship flexor, quadriceps, hamstrings, gluteus max, mid, min, calf complex, rectus abdominals, TVa, obliques and Ql’s.
BeNeFItsGood for balance, hip stabilisation and leg strength by improving proprioception and using multiple muscle groups together in unison.
teachINg PoINtsn start and finish in fighting stand.n The higher you lift the knee the easier the kick
will be.
n Kick with the ball of the foot.n recover the foot.n hands tight to the head.n hold core tight throughout the technique.
tIPswhen performing multiple kick/techniques foot placement is very important.
PRogRessIoNonce students have developed more strength and confidence with the technique students can change the height and length of the kick.
examPle techNIque – FRoNt KIcK
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Q&A with Christian Thomson1 Why did you decide to start
Kick Fitness?I saw so many instructors trying to teach people how to punch or kick and use these techniques within their sessions, and to be honest it hurt my eyes. I saw a big problem that was injuring both instructors and students, so I looked at how I could fix this and came up with kick fitness.
2 Why become a kick fitness instructor? What are the benefits?
Aside from learning how to implement and teach correct technique, martial arts is rapidly growing in the fitness industry as more and more people want to have a go. Owning a qualification in this field is obviously going to make you stand out, not to mention the opportunity to progress within the syllabus.
3Do you find more women or men applying for the Kick Fitness Licence?
I find about a 60:40 split to women although the take up on the student side is more like 70:30 to women.
4 Can Kick Fitness be used as a form of self-defence
or just purely fitness?It depends on the instructor teaching, certainly later in the syllabus there is more self-defence, provided your instructor is Level 2 or above.
5 should instructors be put off getting a licence if they don’t have a
background in Martial Arts?No, just because someone has a background in something, this does not mean they will be better. I come across all sorts of people, often with no experience, who will pick this up fairly quickly and above all, everyone has to start somewhere. They weren’t born a PT were they?
6Is Kick Fitness accessible to a range of abilities or do clients need to be
in good physical condition?Being in good physical shape will help just like anything, but like I just said everyone has to start somewhere, take me for example - I was born with two left feet.
7 What are your top tips for fitness instructors & personal trainers just
starting out?Read and do as much as you can. The amount of knowledge most trainers have after completing their exams is below par. You should never stop looking for new information and experience
8 Any advice on how to find new clients?
Show your wares. Don’t show off but train in public, people need to see you practise
what you preach until you get known as a respected source of knowledge, young trainers especially need to show why they are worth their money.
KIcKFITNess
16 profit issue 7 www.professional-fitness.co.uk
BUsINessesseNTIals
The health and fitness industry is huge and there are millions of gyms to join, classes to go to and personal trainers to hire. exercise instructors are two a penny.
Those that manage to make it on their own are definitely the cream of the crop and well on their way to becoming ‘master instructors’. however, as with so many other gifted professionals, they get tripped up by the ‘business aspect’ of running their own classes. Too often an instructor thinks hiring a hall, sticking up a few posters and turning up is all it takes.
Follow these 7 rules and your ‘master exercise class’ will prove to be a successful business:
1 Never cancel, ever!Your clients may well be understanding (at first!)
but it is your business that will suffer in the long run if you keep cancelling. You need to put in place every contingency for ill children, car failure or whatever else may make you cancel! Make a total commitment to being there every week that you say you will – no matter what.
2 Don’t use your class to exercise yourselfIt is not about you – it’s about your clients. If
you think “great I can keep fit while I earn money” then you have got the wrong idea. You will need to demonstrate obviously, but after that it is up on your feet and move around observing, talking and
providing personal feedback and correction. Keep fit on your own time not your customers!
3 Provide personal valueYour clients are not just numbers in your class.
You must get to know them, chat with them, be friendly and approachable. Greet everyone making sure you use their name. Try to make sure you also give some degree of personal feedback, correction, or praise to every person in the class. I can assure you this will make them feel personally noticed and in good hands.
4 Avoid having favouritesYou may like some of your clients more than
others and some will do better than others. But you must treat them all equally and not be seen to have favourites – no one enjoys it when there is a ‘teacher’s pet’ in the class.
5 Be business savvy, especially around marketing
Collect personal information to help your marketing and don’t forget to get permission to use it. You can very cheaply use email to send campaigns, newsletters, date reminders, etc. If you have no idea about email marketing or how to start, then download my free step-by-step guide to building your email list from scratch, go to: katefalkner.com/freeguide for more details.
7business essentials for the self-employed fitness instructor
By Kate Falkner, The Business Genie
www.professional-fitness.co.uk issue 7 profit 17
BUsINessesseNTIals
Be transparent and provide a written copy of your prices including your cancellation policy if they are paying upfront. Avoid having ‘mates rates’.
6Become known as the ‘authority’ in your field
Become known as the local ‘expert’. Provide free advice and tips in the local newspaper. Offer to talk to local groups. Provide valuable content on your website where your clients can read up about you, get lots of free information and
tips and even watch your videos?!
7Be patient and do not give upIf you don’t have high numbers at the beginning
do not be tempted to give up. With perseverance and if you really are a ‘master instructor’ you will have a full class in the end. I remember a very long 6 months of between 2 and 3 people in my first circuits class. By the next year I had 20 and then 2 years later I regularly had 40 and a waiting list! At £3.50 per person – you do the maths.
n katefalkner.com [email protected]
cYclING
More than two million adults
in England are now riding
bikes at least once a week,
the latest results from sport
England’s Active People survey revealed.
Cycling is now the third most popular
sport in England. The news also means that
British Cycling has achieved its 2013/14 sport
England participation targets.
Results, released in December 2013 show that
the increase in cycling from April to October 2013
is at 137,000 - which is over three times more than
during the same period in 2012.
Welcoming the news, British Cycling’s Chief
Executive, Ian Drake, said: “We’re thrilled with
today’s results. The fact that we’ve grown regular
cycling numbers three times more this summer
than during the summer of London 2012 shows
that our legacy of increased participation is really
kicking in.
“Most of the increased demand for cycling has
come from people doing recreational cycling, road
cycling, and mountain biking. The support we
have had from our members, our principal partner
sky, sport England and Local Authority partners in
achieving these results has been amazing and we
are confident that these newly-converted cyclists
will have the dedication to stick with their bikes
during the winter months”.
“The continued high profile of cycling across
Britain – thanks to the successes of the Great
Britain Cycling Team and our network of local,
accessible cycling opportunities for sport, fun and
fitness – are inspiring thousands of people and we
remain ambitious to grow cycling even further over
the next three years.”
bikeon yer
This was helped by East staffordshire Borough
Council’s partnership with British Cycling
in offering sky Ride Local Rides across East
staffordshire earlier this summer. This 15 ride
programme saw participation increase by 41% over
the same programme in 2012.
Councillor Bernard Peters, Deputy Leader for
service Commissioning, said: “These results are
incredible. We knew it would be popular but little
did we know when we became partners with the
sky Ride programme that it was going to be as
successful as it has. Through the Healthy Borough
initiative the Council is committed to offering
programmes to improve the health and wellbeing
of its residents. We are happy to say that we will
be continuing this fantastic partnership throughout
2014.
To coincide with the success of this partnership
the Council unveiled its new Adapted Cycling
Centre. This project, launched in summer 2013,
saw 16 brand new adapted bikes and 16 non
adapted bikes available for hire at shobnall Leisure
Complex. The bikes available offer disabled people
the opportunity to join in this fantastic sport by
either riding or being transported on a bike”.
n For more information on sky Ride Local visit
www.goskyride.com
sOuRCE: mynewsdesk.com
18 profit issue 7 www.professional-fitness.co.uk
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20 profit issue 7 www.professional-fitness.co.uk
PrIVaTeexPeDITIoNs
extreme challenge
Take on an
More people see climbing a mountain as their extreme challenge, we talk to Private Expeditions about how you can achieve this goal...
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22 profit issue 7 www.professional-fitness.co.uk
NOT content with just running a marathon more and more people are turning to extreme challenge events to motivate themselves to get fit,
particularly as part of their New Year’s resolution. According to policymic.com who charted the
most popular New Year’s Resolutions of 2013, eating healthily and exercising regularly was top of the chart by miles. Christmas is an excuse to binge, but New Year is a real “line in the sand” and committing yourself to a really tough challenge tops the motivators for sticking to that resolution.
This new generation of masochists enter endurance events such as Tough Mudder, Iron Man Triathlons and ultra-marathons but more and more people see climbing a mountain as their extreme challenge.
Typical of this trend, Private expeditions, the high altitude trekking experts, report that over 90% of their clients taking on challenges such as climbing Kilimanjaro or trekking to everest Base have never trekked at altitude before.
Jane Deakin, Managing Director of Private expeditions attributes the growth in challenge events to an increasing desire for people to push their limits one step beyond the norm. She added “There is also seemingly no age barrier either, we have children as young as 12 right up to pensioners looking to do something extreme to mark their 60th, 70th and even older birthdays”.
She commented “We are finding that most people sign up for this kind of event either because they want to do something extraordinary to
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PrIVaTeexPeDITIoNs
celebrate their life, raise money for charity by undertaking a really tough challenge or generally need a big goal to be the pinnacle of their get fit campaign!
“For those looking for an extreme event to really challenge their level of fitness, endurance and determination, the Kilimanjaro Marathon and Climb is pretty hard to beat. The entire race is run at between 830-1150m altitudes in the shadow of Kilimanjaro, followed by a climb over 6 days to the summit at 5895m. Running a race at altitude is tough enough in itself but then to climb to the top of the world’s highest free-standing mountain is a mammoth task.
“This year Private expeditions are offering a Kilimanjaro Marathon and Climb package where
people who are mad enough can sign up for both. The start date is 28 February 2014”.
n Private expeditions, are high altitude trekking specialists, helping non-climbers enjoy safely the iconic high altitude trekking destinations: Kilimanjaro, himalaya and Machu Picchu. For more information visit www.privateexpeditions.com or contact: Jane Deakin, [email protected] or 0121 288 0388 Source: prfire.co.uk
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KIlImaNJaro is the highest mountain in africa and at 5850m the tallest free standing mountain in the world. of the world’s 7 highest summits in each continent only Kilimanjaro can be climbed by people whose only qualification is good fitness and a high level of stamina and determination? and crucially, unlike the month long assaults needed on most the other summits Kilimanjaro can be climbed in just a week. having conquered the summit of Kilimanjaro there is nowhere better to go than on safari in Northern
Tanzania. The iconic features and stunning landscapes of east africa are what make a Tanzanian safari so special. huge herds of wildebeest sweeping across the plains of the serengeti, stunning views across Ngorongoro crater, tree sleeping lions in lake manyara and the chance of a lifetime to view all of the game from a hot air balloon. For those who feel a little pampering and reward is due after their strenuous efforts then the stunning white sands on island of Zanzibar, off the Tanzanian coast is a great place to chill out and relax.
KIlImaNjaRo
PrIVaTeexPeDITIoNs
AFTeR settling into happy married life, Natalie, a 33 year old Customer Service Manager started to gain weight, particularly following the birth of her daughter. Fast forward to November 2012, and Natalie was now 6 ½ stone overweight and totally unfit. It was only by chance, when Natalie, searching for a Physical Therapist to help her husband recover from a sports injury, found Personal Trainer, Simon Wheatcroft of Total Body in Branston, Staffordshire.
“After a few minutes chatting to Simon it was obvious that he was very professional and clearly knew what he was talking about. he made me believe that I could do something about my weight and improve my fitness and that I wasn’t a hopeless case. So Simon started me on a 12-week low GI eating plan and set up weekly personal training sessions as well as getting me to commit to coming to the gym regularly through the week. While finding the exercises hard, I stuck to the eating plan and found the weight was falling off, that in itself was motivation. I really started enjoying exercises that had initially been a chore.
The exercise intensity was increased gradually over the weeks and months as I lost weight. In the first few months I lost over 3 stone, with compliments from friends and family, I felt that I had turned a corner and got back in control. I’m so much happier, more confident, feel healthier and am the fittest I have ever been having lost a total of 6 stone” says Natalie.
“In May this year I took part in my first 5K run, something I had never expected to do. So, on the back of this success I
“I am the fittest I have ever been”started looking for a bigger challenge, something that would continue to keep me motivated to keep going to the gym and a goal to keep me focussed on building up strength and stamina. I came across a story on the internet about Mount Kilimanjaro in Tanzania, the tallest freestanding mountain in the World, and I thought that this would be perfect challenge for me. Standing on the summit of Kilimanjaro is going to be a huge physical challenge, not only have I never climbed a mountain before in my life, but I’ve also never travelled overseas alone, so this will be have many firsts for me a real confidence boost to boot! Once again, I’ve enlisted Simon at Total Body to come up with my a training plan that will ensure I conquer Kilimanjaro.”
Jane Deakin, Managing Director of Private expeditions commented “We love helping people like Natalie achieve their goals and I’m sure that she will, like so many others, find it a life changing experience.”
Natalie before, and after (right)
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26 profit issue 7 www.professional-fitness.co.uk
Pole positionThe ultimate outdoor total body workout. By Gill stewart Director of Nordic Walking uK
ENLIGhTeNeD fitness professionals are now beginning to realise the full potential of using ‘poles’ for PT, group classes, rehabilitation and even
h.I.I.T circuits – here’s how to select the best training and equipment for the sessions you want to deliver.
One of the most popular pieces of kit in most gyms is the crosstrainer – why? The answer is simple… because it works the whole body and subsequently burns up more calories PLUS it’s easy on the joints and fairly simple to learn. Translate that to outdoor exercise and it soon explains why over 2,500 Instructors have now trained with Nordic Walking UK in order to be able to add the same benefits to the CV exercise they offer their clients.
Nordic Walking poles differ massively from those used by trekkers to provide stability and when combined with the specific technique (which is derived from cross country skiing), provide propulsion and a significant upper body workout with every step. Combine that with the
cardiovascular benefits and the fact that the poles help to spread the load and take some weight off the lower body joints and hey
presto you have a very valuable training tool.Nordic Walking poles are easily portable and
inexpensive too so whether your remit is group training or one to one, it’s time to think about how to include them.
however, Nordic Walking is so versatile that it can literally be adapted for every level from care homes to ski fit circuits and the key is to make sure you have the right training and poles for the job. The classic & highly popular group Nordic walking ‘class’
www.professional-fitness.co.uk issue 7 profit 27
NorDIcwalKING
requires Full Instructor training as this includes, Nordic walking technique, fault correction, equipment knowledge, class formatting, route planning and outdoor health and safety. Successful Instructors offer a variety of sessions and have up to 100 Members who pay by booking cards or monthly fees. Nordic Walking UK also offers a full business start- up option that includes, poles, marketing tool kit, additional training and a web site. “The demand for Nordic Walking is growing daily and in some areas we have a shortage of Instructors to deliver our workplace and wellbeing programmes” says Martin Christie of Nordic Walking UK
PTs who want to use poles as a ‘training tool’ for clients may be less interested in the full
Instructor training concept and more interested in learning how to implement the ‘cross trainer’ effect mentioned above. In this case, a one day course that covers how to use poles in h.I.T.T. circuits and advanced outdoor CV drills like bounding, skipping and running is recommended. eXeRPOLING is a NeW concept for PTs that covers the use of strapless exercise poles as a lightweight, affordable way to add some oomph to those workouts in the park. It also incorporates resistance work with bands, body weight and partner drills.
n For more information about Nordic Walking Instructor training (16 RePs cpd points) or (eXeRPOLING 8 RePs cpd points) call Kaye on 0333 1234 540 or visit www.nordicwalking.co.uk
supplements?Should you use sports
WITh an ever increasing demand on every ones time and a stressful fast paced lifestyle for both the general public and elite athletes.
Our bodies require sufficient targeted nutrients to improve health and sporting performance. Sports supplements are increasingly being used more and more to both aid performance and recovery from exercise and also increase muscular development.
Although it must be noted that the majority of all nutrients should be obtained by a whole food healthy diet and pure drinking fluids. Supplements are as the name suggests a supplement/addition to any healthy eating dietary plan. Protein is now not just for your body builders, they are bought and consumed on a regular basis by every day exercisers who are in need of a boost in both performance and muscular development. Today there are many
different brands and types of protein supplements to choose from with varying prices and quality. For example whey protein, casein, whey and casein blends, egg white proteins, and also more vegan/vegetarian options are now available such as both pea and hemp proteins for example.
Whey protein is still the most rich source of branch chain amino acids and more easily digested by most. As whey protein provides quicker absorption through the body it is more frequently consumed post work out for best effect. Casein and casein/whey blend proteins tend to be consumed between work outs and before bed time as it provides more slow release of protein and amino acids into the blood stream. There are many and varied supplements available on the market for both muscle building and also recovery from exercise and increased strength, vitality and power such
By sharon Clare
28 profit issue 7 www.professional-fitness.co.uk
as: Creatine, glutamine, fat blockers, slimming products and weight gainers among a few.
however protein supplements remain the number one purchase per consumer whether from retail outlets, gym facilities or now an ever increasing trend of online retail sales for these products with discounted pricing and convenient delivery to your door.
When considering a protein supplement it is important to choose wisely as on average this is not a cheap product but if chosen properly will deem to be a very worthy investment for your nutritional needs. Points to look out for when choosing a suitable protein supplement are good value for money but not losing quality in the process, so not denatured proteins and look for cold pressed protein with the least chemical processing and artificial additives and sweeteners as possible.
Obviously it will also come down to personal taste as to the consistency and flavours that you choose within a range but never compromise on quality as this is an important first step in supplementation for better health performance and recovery pre and post exercise and with regular supplementation you should see and feel the benefits within an 8-12 week period.
So wise up and spend your money on investing in a better body for life!
sPorTssUPPlemeNTs
Should you use sports
www.professional-fitness.co.uk issue 7 profit 29
We’Re unlikely to keep our New Year Resolutions, says new study.
A global report by TomTom into attitudes towards achieving fitnessgoals shows Britain is trailing in the exercise league. The study, across eight Western countries, reveals that fewer Britons set targets than any other country – just 61 per cent. It means nearly four in 10 people in the UK never plan a new exercise regime.
Of those who do set fitness goals, just six per cent ‘always’ achieve them and only another 17 per cent claim they ‘almost always’ do.
The research showed that 48 per cent of Brits may make New Year Resolutions about improving their fitness levels in January, but few will manage to stick to them. Over half of Britons (54 per cent) give up an exercise regime within six months – or have never even had one in the first place.
TomTom looked at exercise and ambitions in the UK, US, France, Spain, holland, Italy, Sweden and Germany. Britain emerged poorly from the study of 1,000 people in each country.
average number of days exercise/participation in sport per year (average 112 days)n us ........................................ 135daysn spain .........................................131 daysn France ........................................116 daysn sweden ...................................... 115 daysn uK ............................................ 108 daysn Germany .....................................101 daysn Italy ............................................ 96 daysn Holland........................................ 93 days
Percentage of people setting an exercise related goal in the past 12 months (average 72%)n spain .................. 82%n Italy ................ 81%n us ............... 75%n sweden ....... 75%n France .........70%n Germany ......70%n Holland.........62%n uK ............... 61%
Global Fitness League
It showed that, not only do many people not exercise at all, but more than one in ten (11 per cent) plan to do less exercise in the future.
Corinne Vigreux, TomTom consumer managing director said: “Understanding the goal and the motivation is the first step to achieving them – which is why we have launched our new range of GPS Sport Watches, below, to help runners, swimmer and cyclists hit their fitness targets”.
Across the countries surveyed, an average of 72 per cent of people set fitness goals. While nearly a third (29 per cent) claim to hit their target most of the time, five per cent always fail.
Good intentions seem to lag well behind actual behaviour. Four in 10 (39 per cent) of Brits polled claim they will increase exercise in the coming year. Yet only a quarter (26 per cent) say they have actually done so over the past 12 months.
When asked which exercise goals people had set for themselves in the last 12
months, just 44 per cent of British respondents cited getting fitter in general compared with the survey average of 54 per cent. 40 per cent
UK trails in
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FITNessGoals
of Brits wanted to lose weight versus 44% elsewhere; and only 11 per cent had a specific performance goal (such as beating a certain time or being ready for a race event) as against the global average of 16 per cent.
The study showed that nearly a quarter of people in the UK (23 per cent) exercise two to three times a week, while 11% do so at least once a day but 22 per cent never take any exercise at all.
Americans lead the fitness league, exercising 135 days a year compared with a global average of 112, while Britons exercise for an average of just 108 days a year.
Losing weight, a sense of accomplishment and how much fun an activity is were the biggest motivators to keep exercising for 75% of people across the study – whilst improving their looks and making sure they had the right equipment to train effectively also ranked highly.
Weight loss is the biggest motivator for women to exercise, spurring on 41% – but just 28% of men. Twice as many women (33%) worried about how they looked in certain clothes compared with men (16%).
Source: sourcewire.com
Global Fitness League
www.professional-fitness.co.uk issue 7 profit 31
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saFety24.co.uK BaNd£7.50The safety24.co.uk medical wristband offers a safe and secure form of personal safety to those who are outdoors carrying no identification. The wristband was created in order to provide its user with assurance that their identity, next of kin details and any specific medical requirements can be easily accessed in an emergency. The medical wristbands come in both an adult and children size with their simple design making it a perfect accompaniment for when training alone. www.safety24.co.uk
lg lIFeBaNd touch£110The lifeband Touch has a full touch oleD display. while it sits on your wrist, it will calculate the number of steps you take, how many
calories you’re burning, the distance you’ve traveled and it will monitor your heart rate, too. moreover, the lifeband Touch will show you
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compatible with android or ios. www.lg.com Source: techradar.com
heyhey,hey
We look at what’s hot on the fitness market this Winter
casIo stB-1000Around £60casio have released a new sports watch compatible with mobile fitness apps. a bluetooth low energy 4.0-enabled watch that displays fitness data from an iPhone while preserving functionality and performance as a watch.www.casio.com
Source: digitaljournal.com
”happen to me...“It will never
Insurance will not necessarily be at the fore front of your mind after qualifying as a personal trainer or fitness instructor, but in today’s increasingly litigious society, it is essential that you ensure you adequately protect yourself and your business
ProFessIoNalFITNessINsUraNce
AS a professional fitness instructor or personal trainer, the most important element of insurance will be against potential public liability and
professional indemnity claims, made by your clients.
The growth of the “no win, no fee” climate has seen people encouraged to take legal action after injury. This could leave you potentially vulnerable if a client were to claim that their injury was sustained as a result of your incorrect instruction. If a client were deemed successful in their claim, the courts could award damages against you and without insurance you would be facing a large bill that could potentially end your business and livelihood.
Most liability claims occur many months, even years, after the alleged incident actually took place. Finding a policy that offers occurrence based cover, means an added benefit of being covered up to 3years after an alleged incident occurred.
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/professionalfitness @profitinsuranceProfessional Fitness is a trading name of Harrison Beaumont Insurance Services Ltd who are authorised and regulated by the Financial Conduct Authority, reference number 303968. Registered Office: Globe House, 24 Turret Lane, Ipswich, Suffolk IP4 1DL, registered in England and Wales, number 4582221.
metaBolIc eFFectDesigned to burn maximum calories in minimum time and increase fitness levels, the Metabolic effect workout is designed to generate the correct intensity to release fat-burning hormones. Sessions are delivered in group or one to one environments and are suitable for newcomers to exercise as well as those experienced in fitness. For more information and classes see www.metaboliceffect.com
KettleBellsThese cast iron weights are used to improve cardiovascular capacity, strength and flexibility. exercises with kettlebells involve large numbers of repetitions and intensity is increased by increasing the weight. This type of exercise is similar to high-intensity interval training.
aeRIalsThis type of exercises encompasses many pieces of equipment such as ropes, hoops, hammocks, poles and silks. Aerials are most frequently associated with the circus but the equipment is now frequently found in gyms and studios as the strength, cardiovascular and flexibility benefits are immense. Aerials not only build levels of fitness but incorporate elements of gymnastics and dance which are not only aesthetically pleasing to the eye but offer a truly challenging
fitness crazes to try in52014
By Gemma Quinnell
workout that is suitable for all fitness levels.
BaRRe coNdItIoNINg classesWith a combination of Yoga, Pilates and Ballet exercises performed using the barre, these have fast become popular in gyms and studios across the nation. The programme is designed to create long, strong, toned muscles like ballerinas in a low impact workout suitable for all abilities.
daNce-Based Dance is a popular as ever and there are a number of dance-based fitness workouts sweeping gyms and studios. Whether you prefer Ballroom, Disco, Bollywood, Salsa or Country music there is surely something to take your fancy. Dance-based fitness programmes primarily focus on improving cardiovascular capacity and are a fantastic way to burn calories. They are great classes to attend if you want to meet new friends and really let your hair down too!
n Gemma Quinnell’s health, Fitness & Dance www.gemmaquinnells.co.uk
36 profit issue 7 www.professional-fitness.co.uk
FITNesscraZes
www.professional-fitness.co.uk issue 7 profit 37
38 profit issue 7 www.professional-fitness.co.uk
IF working through your lunch break wasn’t already depressing enough, then there’s more bad news according to a recent survey
eating in front of your screen is also bad for your figure, with half of people polled admitting that they had piled on the pounds from doing so.
This was largely caused by office workers munching on crisps, chocolate and fizzy drink at their desks rather than taking a proper break and eating healthier food.
Workers also admitted to using junk food as a ‘reward’ for working so hard and were more inclined to treat themselves with fattening foods rather than seek out healthy alternatives.
The survey, conducted by UK diet firm FORZA Supplements, also found that the traditional lunch hour is very much a thing of the past.
It was revealed that just 18% of office staff took a full hour for lunch every day, compared with 85% of staff ten years ago. Around 40% of respondents had lunch at their desk every day and a further 20% said that they did this most days.
eating al desko makes you fat
Of those that did leave their desk, 20% took fewer than 15 minutes and the vast majority took no more than half an hour. Only 21% said that they never ate lunch at their desk. This could be explained by the fact that 58% of workers felt under pressure to work through their lunch breaks despite craving a rest.
however, eating at your desk can cause serious weight gain. Almost half of the people surveyed confessed that they were more likely to eat junk food at their desks.
A whopping 60% regularly ate chocolate or crisps while guzzling fizzy drinks from office vending machines – and then felt guilty afterwards.
The results came in a new survey from FORZA Supplements, which found that increasingly rushed work patterns were playing havoc with people’s diets.
Although homemade sandwiches were the most popular choice, more than a third of workers ate more than 1,200 calories during a typical working day when their lunch was combined with drinks, such as tea, coffee and coke, and vending machine snacks.
A woman’s recommended daily calorie intake is 2,000 calories and it is 2,500 calories for a man.
Lee Smith, Managing Director of FORZA Supplements, said: “Gone are the days when we would go out for lunch and socialise with workmates.
“More of us are office bound and slaves to our computers. Unfortunately, that is very bad news for diets because we haven’t got the time to seek out healthier, less calorific foods.
“We are binging on crisps, chocolates and cans of coke. People are giving themselves these treats as a reward when they do something well at work or to break up the daily routine.”
Source: mynewsdesk.com
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