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SEPT/OCT <strong>2019</strong> | FITPRO.COM<br />
THE MINIMALIST<br />
PERSONAL TRAINER<br />
Kit you can’t do without<br />
CAFFEINE<br />
Its consumption<br />
and ongoing scrutiny<br />
KILLER MOVES<br />
To develop the<br />
lateral (side) chain<br />
YOGA<br />
For overweight clients
<strong>Fitpro</strong> <strong>Sept</strong>/<strong>Oct</strong> <strong>2019</strong><br />
Welcome<br />
Communications and content editor | Olivia Hubbard<br />
Editorial consultant | Fiona Bugler<br />
Sub editor | Joanna McMahon<br />
Editorial assistant | Dominic Munson<br />
Senior designer | Dawn Turton<br />
Advertising and sales | <strong>Fitpro</strong> <strong>magazine</strong>,<br />
publish@fitpro.com, +44 (0)20 8586 0101<br />
Imagery | iStockphoto.com | Fitness Professionals |<br />
stock.adobe.com | bigstockphoto.com<br />
Executive directors | Brent Hallo and Jane Waller<br />
Contact <strong>Fitpro</strong> at:<br />
<strong>Fitpro</strong> <strong>magazine</strong> | Kalbarri House<br />
107-113 London Road<br />
London | E13 0DA | UK<br />
Call | +44 (0)20 8586 0101<br />
Website | fitpro.com<br />
Newsletter | If you’re not already receiving it,<br />
make sure your contact details are up<br />
to date by logging in to fitpro.com<br />
As <strong>Fitpro</strong> is an educational resource, all FitPro<br />
members who also belong to REPs gain two<br />
REPs points <strong>for</strong> each <strong>magazine</strong> they receive.<br />
Often experts in their field will have differing opinions to<br />
each other. FitPro does not consider it our responsibility<br />
to judge or <strong>for</strong>m an opinion; however, we can assure our<br />
readers that all authors <strong>for</strong> FitPro are reputable and<br />
qualified in their field. It’s your responsibility to decide<br />
what works and what doesn’t work <strong>for</strong> you and your<br />
business. When choosing to follow any of the<br />
programmes we publish, remember that be<strong>for</strong>e trying<br />
any new exercise, nutrition or health plan, you should<br />
consult an appropriate health or fitness professional <strong>for</strong><br />
clearance. Opinions expressed by the authors in this<br />
<strong>magazine</strong> or on our blogs do not necessarily reflect those<br />
of other authors, the publisher or anyone on our team.<br />
No material in this <strong>magazine</strong> may be reproduced without<br />
written consent from the publisher.<br />
As we get closer to our 30th anniversary<br />
in 2020, we’re excited to tell you about<br />
some changes happening here at FitPro.<br />
From this issue of the <strong>magazine</strong>, we’re<br />
offering an interactive digital experience,<br />
bringing all our content to life, so you can<br />
share it, join in the conversation on social<br />
media, and get on board with our brilliant<br />
campaigns. From celebrating strong<br />
women to raising the bar in education, we<br />
will be leading the way both on and offline.<br />
Since the first <strong>magazine</strong> was published in 1990, we’ve proudly featured the latest<br />
research, kept abreast with fitness news, and ensured that you, the fitness<br />
professional, stays in touch with the industry we’re all so passionate about.<br />
We value fitness and total health and well-being, and that extends to the health of our<br />
planet. With the ability to communicate through so many plat<strong>for</strong>ms online, we believe<br />
printing the <strong>magazine</strong> is no longer necessary.<br />
FitPro has been leading the way <strong>for</strong> fitness industry professionals <strong>for</strong> almost 30 years<br />
and we’ve faced challenges and seen many changes over the past three decades.<br />
We have always been agile and quick to respond so that we can offer you the very<br />
best service.<br />
We recognise that, in <strong>2019</strong>, with on-the-go, busy lives, less really is more and we’re<br />
proud of our leaner, digital offering. We’re delighted to have the opportunity to offer you<br />
more frequent content and be with you 24/7 in the palm of your hand.<br />
We will continue to deliver our hard-hitting education pieces and we will bring our<br />
<strong>magazine</strong> features to life with video. Some of the lighter pieces will now feature alongside<br />
our podcasts and vlogs in a robust <strong>for</strong>tnightly newsletter, which goes to the wider<br />
community, with the core content remaining <strong>for</strong> members only.<br />
If you’re feeling nostalgic, you’ll be able to access back issues of <strong>Fitpro</strong> <strong>magazine</strong> on<br />
your phone, tablet or computer.<br />
At FitPro, we recognise that to effectively communicate our core values of learning,<br />
supporting and connecting, we want to reach you on all mediums, over a number of<br />
channels. And as we say farewell to the print edition, it’s an exciting time to embrace new<br />
ways of delivering enriched content and resources to you, our valued members. We look<br />
<strong>for</strong>ward to continuing our journey <strong>for</strong> the next 30 years and beyond.<br />
We really hope you enjoy our new content – and join us on our journey by following our<br />
social media channels and being part of the fitness professional conversation. fp<br />
Brent Hallo and Jane Waller<br />
Executive Directors<br />
Twitter (@fitpro_online) Facebook (facebook.com/fitproltd) Instagram (@fitpro_ltd) FitProLtd<br />
For references visit fitpro.com/references<br />
fitpro.com | 3
Contents<br />
05 CIMSPA<br />
New recognition <strong>for</strong> fit pros<br />
6<br />
06 Research review<br />
Effects of acute exercise on inactive groups<br />
08 Class critique<br />
Check out the competition<br />
10 The minimalist personal trainer<br />
Less is more when it comes to kit<br />
14 Killer moves<br />
To develop the lateral (side) chain<br />
10<br />
18 Caffeine<br />
Its consumption and ongoing scrutiny<br />
20 Mindful eating<br />
Choosing food with purpose and awareness<br />
14<br />
22 Dancing queen<br />
Interview with Lauren Jamieson<br />
24 Competitions<br />
Feeling like a winner?<br />
26 Yoga<br />
For overweight clients<br />
18<br />
28 Recipes<br />
New autumnal delights<br />
26<br />
4 | FITPRO SEPT/OCT <strong>2019</strong>
COMMENT • INDUSTRY INSIDER<br />
Tara Dillon keeps you up to date with the latest at CIMSPA.<br />
CPD ONLINE EDUCATION<br />
Chartered status <strong>for</strong><br />
fitness professionals<br />
CPD ONLINE EDUCATION<br />
CPD ONLINE EDUCATION<br />
Outstanding PTs, coaches and other fitness<br />
professionals can now be awarded Chartered status from<br />
CIMSPA and get the recognition they deserve.<br />
After months of hard work and<br />
dedication by the CIMSPA team, I am<br />
thrilled to share the news that the Privy<br />
Council has awarded key changes to<br />
our Charter and Statutes.<br />
CIMSPA was awarded Chartered<br />
status in 2012, the year after the<br />
organisation was <strong>for</strong>med, following the<br />
merger between the Institute <strong>for</strong> Sport,<br />
Parks and Leisure and the Institute <strong>for</strong><br />
Sport and Recreation. The Charter reflected the position of the sector at the time.<br />
Until now, we only had the power to confer Chartered status on CIMSPA members<br />
working in management roles; however, as you know, we have undergone<br />
trans<strong>for</strong>mational change since then, not least being tasked by the Government with<br />
leading the sport and physical activity sector’s work<strong>for</strong>ce development programme.<br />
We also have a new vision, mission and strategy. We needed to alter our Charter and<br />
Statutes to ensure that we can successfully deliver our objectives and be flexible to the<br />
changing needs of our sector, both now and in the future.<br />
So, what does this mean <strong>for</strong> sports and physical activity professionals? Recognition!<br />
Over the past four years we have heard the same key ask from individuals and<br />
employers within our industry and from the health sector. It means in addition to<br />
managers, we can now award Chartered status to the most outstanding people<br />
working in our sector, from PTs and coaches, to academics. Having a recognition<br />
system that is understood by our customers, employers and health professionals is<br />
key to driving <strong>for</strong>ward the ambitions of this sector.<br />
Having Chartered status means that we can begin to build a comprehensive career<br />
pathway and give a clear line of sight <strong>for</strong> all individuals within and entering this industry,<br />
and plays a key part of our strategy to ensure recognition and validation <strong>for</strong> all sport<br />
and physical activity professionals. It will allow us to mirror other professions and refer<br />
to an individual’s professional status, rather than their academic level – a Chartered<br />
Personal Trainer sounds so much better than a Level 4 Personal Trainer!<br />
This has been a tremendous undertaking and we couldn’t have achieved it without<br />
guidance and advice from the Department <strong>for</strong> Digital, Culture, Media and Sport,<br />
Sport England, The Charity Commission, as well as the Privy Council. fp<br />
PRICES<br />
START<br />
AT ONLY<br />
£25<br />
Small cost,<br />
big gain<br />
Advance your career<br />
with FitPro’s CPD<br />
education from the<br />
industry’s<br />
leading educators<br />
Tara Dillon is CEO of CIMSPA<br />
cimspa.co.uk<br />
Begin your<br />
education journey –<br />
fitpro.com/courses<br />
For references visit fitpro.com/references<br />
fitpro.com | 5
SEDENTARY BEHAVIOUR • RESEARCH REVIEW<br />
Research review<br />
This issue, Dr Paul Batman reviews the effect of acute exercise on sedentary subjects<br />
after prolonged sitting.<br />
From these results,<br />
a new term ‘exercise<br />
resistance’ has<br />
been coined to<br />
describe the potential<br />
‘watering down’ of<br />
responses that<br />
can occur<br />
Title: Inactivity induces resistance to metabolic benefits following<br />
acute exercise<br />
Authors: John D. Atkins, Charles K. Craw<strong>for</strong>d, Heath M. Burton,<br />
Anthony S. Wolfe, Emre Vardarli and Edward F. Coyle<br />
Source: Journal of Applied Physiology <strong>2019</strong>, 126:1088-1094<br />
Introduction<br />
Moderate to vigorous physical activity (MVPA) has been universally<br />
recognised as an important intervention in the fight against<br />
cardiovascular disease. The most recent National Physical Activity<br />
Guidelines also states that prolonged sitting should be broken up<br />
during the day, and stresses the importance of being active most<br />
days of the week.<br />
It has also been stated that any prolonged sedentary behaviour<br />
with an energy expenditure of less than 1.5 METs can increase<br />
mortality rates one to six fold. The fitness industry has assumed<br />
the role <strong>for</strong> decreasing inactivity and decreasing mortality rates with<br />
the general assumption that exercising at 3-9 METs (moderate to<br />
vigorous) would attenuate any problems associated with inactivity<br />
and sedentary lifestyles.<br />
One area of controversy is the effect that MVPA has on lipid<br />
accumulation, which is recognised as a precursor to<br />
atherosclerosis. Moderate to vigorous exercise has been reported to<br />
control postprandial lipemia (PPL) (triglyceride levels after eating) as<br />
well as improving glucose tolerance and insulin sensitivity.<br />
A question has been raised as to whether an acute bout of<br />
exercise can improve PPL in people who also engage in prolonged<br />
sedentary behaviour and reduced walking <strong>for</strong> the remaining hours<br />
of the day.<br />
Preliminary investigations suggest that after four days of prolonged<br />
sedentary behaviour, an acute one-hour bout of exercise at<br />
>66% VO 2<br />
max did not control PPL or improve fat oxidation. The<br />
researchers suggested that there could exist an ‘exercise resistance’<br />
following prolonged sedentary time after acute exercise.<br />
This study quantified the PPL plasma glucose tolerance and<br />
plasma insulin response following prolonged sitting with and without<br />
a bout of exercise per<strong>for</strong>med at 60-65% VO 2<br />
max the night be<strong>for</strong>e.<br />
Method<br />
Ten untrained subjects initially completed a VO 2<br />
max test and<br />
completed a basal metabolic rate assessment in order to set daily<br />
caloric intake and exercise intensity bout. All subjects completed<br />
four days of prolonged sitting (13.5 hours per day and 13 hours or average 14 hours per day and took less than 2,000 steps.<br />
While still in the early stages, there is now more direct evidence<br />
that prolonged sitting is an independent risk factor in cardiovascular<br />
and metabolic health even in people who meet the National Physical<br />
Activity Guidelines.<br />
There have been some reports that 60-75 minutes of moderate<br />
to vigorous exercise could overcome some of the cardiovascular<br />
problems of prolonged sitting; however, this dramatically exceeds the<br />
current recommendations and might not be as effective in improving<br />
metabolic health.<br />
The new National Physical Activity Guidelines have gone some<br />
distance to address the potential ‘exercise resistance’ problem by<br />
stating that prolonged sitting should be broken up throughout the day<br />
and that it is best to do something active during the day. However, it<br />
does not recommend a specific prescription.<br />
From the results of this study, it seems highly desirable to initiate<br />
an intermittent sitting to standing protocol and additional steps<br />
(>4,000 steps) per day in combination with the widely accepted<br />
moderate to vigorous protocol to receive the full cardiovascular and<br />
metabolic health benefits. fp<br />
Results<br />
Results indicated that there were no significant differences found in<br />
overall plasma triglycerides, glucose or insulin responses between the<br />
two trials.<br />
Conclusion<br />
This study is one of the first to report that, against a background of<br />
prolonged sitting and low step count, the one hour of moderate to<br />
BIOGRAPHY<br />
Dr Paul Batman has been involved in health and fitness <strong>for</strong> more than<br />
40 years as a university lecturer, vocational educator, author, researcher,<br />
international conference presenter and workshop facilitator. Over the last<br />
18 years, Paul has built, owned, operated and sold two leading health<br />
and fitness vocational training institutes, and has received a Lifetime<br />
Achievement award <strong>for</strong> his services to the Australian fitness industry.<br />
Paul originally contributed to our Network articles back in the 1990s.<br />
drpaulbatman.com.au<br />
6 | FITPRO SEPT/OCT <strong>2019</strong> For references visit fitpro.com/references<br />
fitpro.com | 7
GROUP X • CLASS REVIEWS<br />
Class critique<br />
Want to see what the competition is up to? Check out <strong>Fitpro</strong>’s round-up of cutting-edge<br />
classes, group training sessions and recommended venues that are causing a stir.<br />
Urban Escrima Confident Bodies LDM Sculpt Lift<br />
60 mins<br />
60 mins<br />
45 mins 45 mins<br />
We are spoilt <strong>for</strong> choice in regards to self-defense and<br />
martial arts classes, with many venues offering the main<br />
types such as karate or Jiu-Jitsu. Urban Escrima, a martial<br />
art from the Philippines, described as ‘reality-based training’,<br />
offers self-protection against weapons such as sticks and<br />
knives to prepare you <strong>for</strong> real-life self-defense on the street.<br />
Be<strong>for</strong>e the class, health and safety <strong>for</strong>ms were filled in<br />
and, as a beginner, I was paired with an instructor who was<br />
able to watch me closely, while the rest of the class were<br />
matched with someone of similar ability. The class was well<br />
paced, starting with the basic concept of defending against<br />
attack by creating a box with either your arm or stick, be<strong>for</strong>e<br />
moving on to how to avoid attack by using the space<br />
confidently, with more complex movements added as the<br />
class went on. The only negative point about the teaching<br />
and set up of the class is that I couldn’t see how newcomers<br />
woud be accommodated in the space available.<br />
As the class progressed, my confidence grew; I started<br />
with quite rigid movements but, with the help of the<br />
instructor, I felt far more fluid towards the end. I came away<br />
feeling as if I had done a good amount of cardio and had<br />
learnt some practical moves.<br />
Instructors Megan and Sophie made everyone feel welcome<br />
at their outdoor boot camp and there seemed to be quite a<br />
few returning participants, which was reassuring.<br />
Having regularly participated in indoor HIIT classes, I was<br />
curious to see how the outdoor environment would change<br />
things. At 9.30am, 10 enthusiastic females were taken<br />
through a warm-up, which consisted of a series of moves<br />
and stretches and a couple of laps of the pathway, be<strong>for</strong>e<br />
being introduced to 12 bodyweight and cardio exercises in<br />
a circuit <strong>for</strong>mat.<br />
Having two instructors worked well as it allowed time to<br />
give individuals adaptations <strong>for</strong> various levels of fitness and<br />
coaching of technique, as well as a continuous experience<br />
with lots of encouragement. In fact, when one participant felt<br />
dizzy, having two instructors allowed Megan to deal with<br />
the situation.<br />
The last exercise we did be<strong>for</strong>e a full-body stretch and<br />
group chat was the ‘challenge of the day’ – lunge walking<br />
around the park.<br />
A nice touch is the WhatsApp group created by the<br />
instructors so that participants can continue to stay in<strong>for</strong>med<br />
and motivate each other. A great, low-cost,<br />
equipment-free workout!<br />
According to the <strong>website</strong>, The Louisa Drake Method (LDM)<br />
was created to help you find balance in your approach to<br />
fitness, health and well-being. Louisa Drake set up LDM,<br />
drawing on her background as a professional dancer, Pilates<br />
and barre instructor, so the classes focus on resistance,<br />
conditioning, cardio and stretch.<br />
Being in the busiest shopping district in London, the studio<br />
is small with a maximum of 10 attendees, and has a quirky<br />
feel being underground below the Detox Kitchen (great <strong>for</strong><br />
lunch!). There are no showering facilities available so don’t<br />
sweat too hard if returning to your work station.<br />
I attended the 45-minute LDM Sculpt session, which<br />
started and ended promptly. The instructor was very<br />
welcoming, explaining the <strong>for</strong>mat of the class, but surprisingly<br />
didn’t ask whether anyone had any injuries.<br />
The class moved fast with a mixture of yoga and Pilates<br />
positions. Each exercise started with an introduction to the<br />
move, followed by a slightly more advanced variation, and<br />
then another variation on that. There were times when I felt<br />
we held the move <strong>for</strong> too long, with my quads and glutes<br />
burning beyond com<strong>for</strong>t, but we were warned about that<br />
from the start.<br />
The class ended with a calm stretch and mind relaxation to<br />
prepare you <strong>for</strong> the busy streets above.<br />
Attending this class has to be put into the context of the<br />
Third Space fitness club experience. The boutique venue<br />
in central London exudes health and wellness, with<br />
superfoods, smoothies and luxurious changing areas.<br />
The club <strong>website</strong> describes Lift as ‘a way to create a<br />
strong, athletic and powerful body using heavier weights<br />
than any other class’. Instructor Kate Maxey (@maxeyfitness)<br />
is a great face <strong>for</strong> the brand and the class. She looks strong,<br />
is enthusiastic, and has a solid background in sport (check<br />
out her profile at Third Space).<br />
The class I attended was a launch class, but there was<br />
no evidence of people using heavier weights, which I found<br />
surprising given that this was the focus of the class. Most<br />
of the attendees opted <strong>for</strong> the lightest option of kettlebells<br />
and dumbbells; however, it’s intended to be progressive and<br />
Kate adapted her teaching <strong>for</strong> her ‘lightweight’ participants,<br />
giving good tips on technique.<br />
There’s nothing new or revolutionary about this class, but<br />
it’s based on sound principles. The structure is mobility<br />
followed by three sets of three core exercises; think<br />
deadlifts, squats, rows and presses. The routine changes<br />
after four weeks, and with consistency and a commitment to<br />
lifting heavier weights, this workout will get results.<br />
Location: London Fields Fitness Studio and<br />
Qmotion Health and Fitness Centre<br />
Price: £40 per month<br />
Experience rating: 8/10<br />
Go again? Yes<br />
urbanescrima.com<br />
Reviewer: Dominic Munson<br />
Location: Warrington, Cheshire<br />
Price: £5 per person<br />
Experience rating: 9/10<br />
Go again? Yes<br />
@confidentbodiesnw (Instagram only as no<br />
<strong>website</strong> currently)<br />
Reviewer: Lynne Briggs<br />
Location: London W1<br />
Price: £18 (packages available)<br />
Experience rating: 7/10<br />
Go again? I would try other classes at LDM<br />
louisadrake.com<br />
Reviewer: Jan Walker<br />
Location: Soho, London<br />
Price: Membership costs vary<br />
Experience rating: 8/10<br />
Go again? Yes<br />
thirdspace.london<br />
Reviewer: Fiona Bugler<br />
Do you know<br />
of a class you think<br />
others should hear about?<br />
Share your suggestions with us on<br />
facebook.com/fitproltd<br />
or email us at<br />
publish@fitpro.com<br />
8 | FITPRO SEPT/OCT <strong>2019</strong> For references visit fitpro.com/references<br />
fitpro.com | 9
PERSONAL TRAINING • PROGRAMMING<br />
Our busy, on-the-go lives, with limited time and resources, demand lean thinking, so it<br />
makes sense to opt <strong>for</strong> a less-is-more approach. We asked three leading PTs to tell us about<br />
the piece of kit they can’t live without – and show us what they do with it!<br />
Minimalism is a lifestyle; it’s about getting rid of excess,<br />
living life based on experiences rather than worldly<br />
possessions, and it’s a way of living that works <strong>for</strong> fitness<br />
professionals. Less really is more, and if you want to<br />
spread that message, it makes sense to practise what you preach.<br />
In our ‘always-on’ modern lives, we are constantly bombarded with<br />
advertisements telling us we need to have the next-best product,<br />
even if it might only be slightly different to the last. To truly embrace a<br />
minimalist lifestyle, one of the key questions to ask is, does it<br />
add value?<br />
When you are starting out in the fitness industry, you may not<br />
have a steady income. On top of this, you will likely have<br />
important expenditures other than equipment, such as paying <strong>for</strong><br />
your insurance, renting space or advertising your brand. You may<br />
also be working to a tight budget and so cannot af<strong>for</strong>d to pay out<br />
money <strong>for</strong> lots of equipment.<br />
Keeping things simple and travelling light makes sense <strong>for</strong> fitness<br />
professionals who may operate businesses that are mobile or have<br />
classes in parks to accommodate their clients, and so they simply<br />
can’t carry a whole gym with them.<br />
Choose faster movements <strong>for</strong> power and <strong>for</strong>ce<br />
The minimalist<br />
personal trainer<br />
Trainer: Aaron Barnett, life:lab<br />
Can’t live without: Bodyweight training<br />
You can’t get more minimal than bodyweight, but doesn’t this<br />
significantly limit what you can achieve with a client?<br />
Personal trainers can support, develop and drive clients towards<br />
success, with or without equipment. Bodyweight movements are a<br />
great place to begin your client journey. All it takes is a little creativity.<br />
A great place to start when expanding your movement library is the<br />
fundamental movement patterns or exercises – and then explore<br />
each in 3D! With bodyweight training, we have the ability to develop<br />
all energy systems, improve physique and structural ability, and<br />
create real change in the body.<br />
How do you continue to progress clients without<br />
external load?<br />
We have the ability to produce more demand on the body through<br />
exploiting the following:<br />
Change range of movement and leverage<br />
• Direction of movement: Life and sport are best lived in 3D.<br />
By exploring exercises in different directions, we can bulletproof<br />
the body, become fitter, healthier and stronger <strong>for</strong> whatever is<br />
thrown at us. Finding it hard to strengthen or tone a muscle or<br />
movement? Try attacking the exercise in another direction – it<br />
could be the key that unlocks next-level per<strong>for</strong>mance. The best<br />
part about bodyweight training is that your clients are able to<br />
replicate your programming in any location, any time, no excuses.<br />
We know that consistency achieves amazing, long-lasting results.<br />
Personal trainers can support,<br />
develop and drive clients towards success,<br />
with or without equipment – Aaron Barnett<br />
• Speed tweaks: Faster movements will increase power and <strong>for</strong>ce<br />
through muscle, joints and fascia. Slower movements will increase<br />
time under tension and produce greater strength demand through<br />
a larger cross-section of muscle fibres.<br />
• Range and leverage tweaks: Increasing and decreasing range<br />
of movement or leverages will elicit different adaptations that<br />
are dependent on the desired task or goal. Changes in range of<br />
movement or leverage can help an individual to increase their<br />
‘buffer zone’ on specific desired movements and will often affect<br />
the degree to which muscle groups are loaded.<br />
Without tools to entertain your client, how do you keep<br />
it engaging?<br />
It can certainly feel like more of a challenge to keep training fresh and<br />
yet specific to their goals; however, here are a few tips I keep in mind<br />
when programming:<br />
• Small tweaks: Small changes to each movement every two<br />
weeks leads to steady and successful progression, and a<br />
feeling of regularly working on ‘new’ exercises. By making small<br />
adjustments over a period of time, you’ll be able to drip-feed your<br />
library over a longer period of time.<br />
10 | FITPRO SEPT/OCT <strong>2019</strong> For references visit fitpro.com/references<br />
fitpro.com | 11
PERSONAL TRAINING • PROGRAMMING<br />
Trainer: Gordon Cunningham, ActivScotland<br />
Can’t live without: Dynamax medicine ball<br />
❯ Now try Gordon's bodyweight exercises<br />
Time under tension builds strength<br />
• Team work makes a dream work: Create partner-orientated<br />
exercises where clients have to work with or against you. This is<br />
a sneaky way of producing external resistance and provides the<br />
personal touch to your training. Caution: this is not your workout<br />
and all of the focus should remain on producing results <strong>for</strong> your<br />
clients, not having a cheeky session at the same time.<br />
• Gamification: Create <strong>for</strong>mulas and challenges <strong>for</strong> clients to work<br />
against. Games and challenges are great <strong>for</strong> client motivation and<br />
per<strong>for</strong>mance tracking.<br />
Can you realistically gain strength with just bodyweight?<br />
Absolutely. Here is just one great way that I love to push the<br />
boundaries of strength with bodyweight training: time under tension<br />
(as adapted from Dr Doug McGuff’s, Body by Science, McGraw Hill).<br />
Per<strong>for</strong>m each movement as slowly as possible. Try push-ups<br />
following these rules:<br />
• Get into your desired start position.<br />
• As slowly as possible, lower yourself to the desired depth.<br />
• Immediately begin to drive back to the start position, again as<br />
slowly as possible – the slower the better.<br />
• Work to time not reps: three reps at 30secs each rep is harder<br />
and greater than five reps at 15secs each (Dr McGuff suggests a<br />
set lasts between 60 and 120secs).<br />
❯ Try Aaron's bodyweight exercises now<br />
BIOGRAPHY<br />
Aaron Barnett strives to provide a training environment that empowers<br />
and enhances the lives of people of all ages, abilities and goals.<br />
Whether coaching groups or individuals, Aaron loves to create<br />
strategies that support the dreams of the individual.<br />
lifelab.co.uk @coachazza @coachazza<br />
Uses dynamic moves<br />
Creates a versatile rehab workout<br />
Why do you choose the Dynamax medicine ball as your<br />
preferred tool?<br />
The Dynamax medicine ball isn’t all about slams. It’s a super-versatile<br />
piece of equipment that can be used <strong>for</strong> progression and regression<br />
of movement during the rehabilitation process. It’s non-intimidating,<br />
easy to hold, and provides com<strong>for</strong>table height ratios <strong>for</strong> floor work.<br />
What makes Dynamax appropriate <strong>for</strong> rehabilitating<br />
your clients?<br />
Clients are instantly com<strong>for</strong>table with the product, which allows<br />
confidence and focus on the session with no limiting distractions.<br />
How do you scale intensity up or down depending on<br />
client needs?<br />
The versatility of Dynamax allows <strong>for</strong> a quick transition from slow<br />
and controlled to dynamic, powerful and athletic movements. Being<br />
able to adapt range, speed and weight all add to the scalability of<br />
intensity. When relating this to programming, the options become<br />
efficient, specific and productive.<br />
Does this tool allow you to fulfil a complete treatment<br />
programme <strong>for</strong> a rehab client?<br />
Yes, having the ability to change up a movement quickly while<br />
increasing a client’s confidence is extremely powerful during a<br />
session and helps build trust. Add in fun and a per<strong>for</strong>mance element<br />
and you have an all-round rehabilitation template to work with during<br />
the workout.<br />
BIOGRAPHY<br />
As the owner of ActivScotland, Gordon Cunningham has learned<br />
through experience as a sports therapist and PT that sustainable<br />
per<strong>for</strong>mance is built upon healthy foundations. His work is in<strong>for</strong>med<br />
by examining behaviours and habits, and cultivating better movement,<br />
recovery, focus and attention.<br />
activscotland.com @gordonactiv @activscotland<br />
Trainer: Ally Taylor, Movewell Fitness and Wellbeing<br />
Can’t live without: Dumbbells<br />
Why would you choose light weights as your preferred tool and<br />
what is the minimum selection you could live with?<br />
Light weights are so versatile, with creativity and thinking beyond<br />
simple, single joint, sagittal plane exercises. They are great to add<br />
momentum to all types of propulsion moves, use as a weighted long<br />
lever to work the core, and add loads of movement multi-plane. I<br />
have 1.25kg, 2kg, 2.5kg and 5kg dumbbells in my arsenal and never<br />
run out of ways to use them effectively.<br />
How do you make a workout effective using a lighter weight?<br />
The key to using light weights is long levers and momentum. Unless<br />
someone has little strength, endlessly doing bicep curls or other<br />
simple, single joint, traditional exercises with a light weight will only<br />
improve the ability to do more of those things, which <strong>for</strong> most people<br />
is not why they train. To hypertrophy and improve strength and cardio<br />
fitness while using a light weight, you have to use it as an extension<br />
of your hand in a long lever – think momentum-based swings,<br />
reaches, punches, etc.<br />
Being on the move, you are limited by how much equipment<br />
you can transport – so how do you increase intensity with a<br />
limited weight selection?<br />
Rule the tool and understand your client’s biomechanics. I play with<br />
movement variables using multi-plane tweaks and skill development.<br />
I’ll pick the most important part of the sequence I have given to<br />
someone (goal and sport dependent), then give them three to 12<br />
variations. Every joint except the spine has eight movement<br />
combinations available to it. Most people only train one or two of<br />
these, but if you hit all eight, you create sufficient overload <strong>for</strong> a<br />
plethora of goals, plus a higher level of tissue resilience and greater<br />
movement skill, so the body is more likely to cope when asked to find<br />
range or strength quickly.<br />
A weighted long<br />
lever works the core<br />
Add momentum<br />
❯ Follow Ally's bodyweight workout now<br />
How do you keep the workout engaging with limited tools?<br />
I use story and deliberate emotional shifts to write my workouts,<br />
so no matter what the goal of the client, they go on a journey both<br />
physically and emotionally. It’s very easy to keep a workout engaging<br />
when the client is the hero of their own story. The actual exercises<br />
begin to matter less than the emotion you want the client to<br />
experience. There are hundreds of ways to load the glutes, but how<br />
I want my client to feel (happy, successful, angry, determined, etc.)<br />
will help me select what variation I am going to use, what intensity,<br />
and what tool. fp<br />
BIOGRAPHY<br />
Ally Taylor is a personal trainer and group X instructor with a passion <strong>for</strong><br />
movement. She believes people are resilient and capable of greatness.<br />
Give them your understanding – emotional, intellectual, social and<br />
physical, along with appropriate exercise prescription that appeals to and<br />
affects all those areas – and you can change lives! lovetomove.net<br />
@movewellfitness movewellfitnessandwellbeing<br />
12 | FITPRO SEPT/OCT <strong>2019</strong> For references visit fitpro.com/references<br />
fitpro.com | 13
STRENGTH & STAMINA • PROGRAMMING<br />
Flexor carpi<br />
radialis<br />
Killer moves<br />
to develop the lateral (side) chain<br />
Palmaris longus<br />
Brachioradialis<br />
Biceps brachii<br />
Deltoid<br />
Produce great strength and stamina with these movements targeted at the lateral (side) chain.<br />
It’s time to test your balance.<br />
The lateral (side) chain controls balance in<br />
the lateral plane and contributes to stability<br />
in the frontal plane. As with the anterior<br />
chain, it ends very close to the inner ear and<br />
contributes to the balance of the body.<br />
However, this muscle chain, laterally and deeply, also connects to<br />
the superficial anterior and posterior chains. If you neglect lateral<br />
flexion and extension exercises and focus only on the anterior and<br />
posterior chains, or if your sport does not specifically involve lateral<br />
movement, you risk diminishing the quality of the collaboration<br />
between the anterior and posterior chains, possibly leading to muscle<br />
compensation in the lateral chain.<br />
This chain’s distinctive quality of being somewhere between an<br />
endurance chain and a strength chain gives it a mixed profile,<br />
capable of producing great strength and having excellent stamina at<br />
the same time.<br />
Possible malfunctions<br />
Movements to develop the lateral (side) chain<br />
Physical activities cause the body to become laterally<br />
unbalanced quickly and <strong>for</strong> a long time. Adaptations can take the<br />
<strong>for</strong>m of stiffness, lack of strength, and loss of motor control be<strong>for</strong>e<br />
trans<strong>for</strong>ming into pain or injury. When you become aware of these<br />
imbalances or the activities causing them, you should begin to<br />
stretch and strengthen the injured side while also maintaining its<br />
mobility. When training <strong>for</strong> mobility as a way to protect and train<br />
the body, it is a good idea to work on both sides equally.<br />
The second type of dysfunction involves the muscles in this<br />
chain that are compensating because of a failure in either the<br />
superficial anterior or posterior chain. In this case, the anterior<br />
or posterior chain must be treated first to ensure it is functioning<br />
optimally be<strong>for</strong>e working on the lateral chain.<br />
Flexor carpi ulnaris<br />
Brachialis<br />
Triceps brachii<br />
Rectus abdominis<br />
1<br />
Standing Oblique Crunch using<br />
the suspension trainer<br />
Latissimus dorsi<br />
Sartorius<br />
Gluteus medius<br />
Tensor fasciae latae<br />
Vastus lateralis<br />
Vastus medialis<br />
Tibialis anterior<br />
Flexor digitorum longus<br />
Peroneus longus<br />
Adductor longus<br />
Gracilis<br />
Adductor magnus<br />
Rectus femoris<br />
External obliques<br />
Gastrocnemius<br />
Pectineus<br />
With the straps in a shortened position,<br />
hold your arms above your head. Stand<br />
perpendicular to the anchor point of<br />
the straps. Pull your abdomen in and<br />
squeeze your gluteal muscles be<strong>for</strong>e<br />
allowing yourself to drop to the side in<br />
a lateral bend of the hips and torso.<br />
This stretch can help not only with<br />
a shortened or overactive chain as<br />
you bend your body, but it can also<br />
strengthen a weak chain as you<br />
straighten back up. Pay attention to<br />
how you are feeling to discover what<br />
your body needs most. If it hurts to<br />
stay in a low stretched position, this<br />
is a sign of stiffness. If you find it<br />
difficult to come back up to the starting<br />
position, this is a sign of weakness.<br />
14 | FITPRO SEPT/OCT <strong>2019</strong> For references visit fitpro.com/references<br />
fitpro.com | 15
STRENGTH & STAMINA • PROGRAMMING<br />
2 Lateral Hip Raise using<br />
the suspension trainer<br />
4<br />
Standing Star<br />
Support yourself on one elbow on the floor and<br />
place your feet into a suspension trainer stirrup<br />
that is at head level. Pull your abdomen in,<br />
squeeze your gluteal muscles, and try to keep<br />
your pelvis neutral (do not tilt it backward or<br />
<strong>for</strong>ward). Keeping your head aligned, raise and<br />
lower your hips as high and as low as possible<br />
without moving your hips <strong>for</strong>ward or backward.<br />
Do not allow your shoulders to move out of line.<br />
Any muscle compensation must be avoided; keep<br />
the head of the humerus as centered as possible.<br />
This stretch can help not only with a shortened<br />
or overactive chain as you lower your body down,<br />
but it can also strengthen a weak chain as you<br />
come back up. Pay attention to how you are<br />
feeling to discover what your body needs most.<br />
If it hurts to stay in a low stretched position, this<br />
is a sign of stiffness. If you find it difficult to<br />
come back up to the starting position, this is a<br />
sign of weakness.<br />
This is a functional and dynamic<br />
core stability exercise that<br />
activates the lateral chain just<br />
like a balance exercise. Spread<br />
your feet hip-width apart and<br />
straighten your arms above your<br />
head with palms facing each<br />
other. Squeeze your gluteal<br />
muscles, make your abdomen<br />
flat, and tilt your bodyweight<br />
gently toward the supporting<br />
foot as you raise your other leg<br />
to the side. Throughout<br />
this exercise, try to lengthen<br />
your body through your head<br />
and fingers without losing your<br />
balance or leaning <strong>for</strong>ward or<br />
backward. If you need help with<br />
balance, raise your top arm up to<br />
be perpendicular to your torso.<br />
3<br />
Side Crunch on an<br />
exercise ball with feet on<br />
the wall in the corner<br />
With one side of your hips on top of the<br />
exercise ball, put your legs into a lunge<br />
position and block your feet in the corner of<br />
a room. Place your hands behind your head<br />
and then lower your upper body so the side<br />
of your torso contacts the ball. Reverse the<br />
direction of movement to raise your upper<br />
body up in order to side crunch your torso<br />
as far as you can go. To maintain proper<br />
alignment during the exercise, keep your<br />
abdomen pulled in with your shoulders back<br />
and chest out as much as possible.<br />
5<br />
Star on the floor<br />
This floor version makes the star exercise more<br />
difficult, intensifying both balance and core<br />
strength. Start in a plank position, then open one<br />
hip and rotate your body to support yourself on<br />
one hand (pivoting your bottom foot from the toes<br />
to the outside edge). Raise your top arm to be<br />
perpendicular to your torso and your top leg as<br />
high as possible above your bottom leg.<br />
FitPro members<br />
can save 25%<br />
with code FP25<br />
Visit uk.humankinetics.com<br />
The above extract has been taken from The Modern Art and Science of<br />
Mobility by Aurélien Broussal-Derval and Stéphane Ganneau.<br />
16 | FITPRO SEPT/OCT <strong>2019</strong> For references visit fitpro.com/references<br />
fitpro.com | 17
CAFFEINE • NUTRITION<br />
Caffeine<br />
Banned or not?<br />
Any drug that is banned must meet at least<br />
two of the World Anti-Doping Agency’s<br />
(WADA) three criteria 4 :<br />
1) It has the potential to enhance<br />
Previous beliefs were that caffeine increased<br />
fat use during exercise there<strong>for</strong>e sparing<br />
glycogen 8 . However, this is now considered<br />
unlikely to be the main pathway of<br />
per<strong>for</strong>mance enhancement 9 . The current<br />
hypothesis is that caffeine’s main effect on<br />
Making it work <strong>for</strong> you 10<br />
per<strong>for</strong>mance<br />
the body is to increase alertness and arousal.<br />
2) It poses a health risk to athletes<br />
Caffeine binds to your brain’s adenosine<br />
3) It violates the spirit of the sport<br />
receptors, preventing adenosine from binding<br />
Just as most of us embrace the caffeine kick from our morning cup of coffee, athletes<br />
also turn to caffeine to boost their sports per<strong>for</strong>mance. Linia Patel reports<br />
on its consumption and ongoing scrutiny in athletes.<br />
Caffeine was technically a prohibited<br />
substance until 2003 when WADA put it on<br />
the ‘okay’ list. Obviously, caffeine has key<br />
differences from other banned drugs. For<br />
with the receptors and making us tired. In<br />
fact, caffeine speeds things up in the brain.<br />
From a per<strong>for</strong>mance point of view, this<br />
means that our rate of perceived ef<strong>for</strong>t, or<br />
the level of fatigue, is reduced and exercise<br />
one, it’s socially acceptable. It also poses<br />
doesn’t feel as hard or doesn’t hurt as much.<br />
far less long-term risk at recommended<br />
This allows the body to create a greater <strong>for</strong>ce<br />
Caffeine naturally occurs in plants such as coffee beans, tea<br />
leaves, kola nuts and cacao pods. There is also man-made<br />
caffeine that is added to some foods, drinks, and even cold<br />
medicines or pain relievers. It takes approximately<br />
per<strong>for</strong>mance-boosting doses than prohibited<br />
drugs such as steroids. In addition, the tests<br />
to measure caffeine aren’t precise. There is<br />
considerable individual variation to caffeine<br />
during its muscle contraction as well as more<br />
frequently. However, these differences do<br />
depend on genetic makeup and it has been<br />
shown that there are differences between<br />
1 Stick with the guidelines. The sports<br />
nutrition guidelines recommend the<br />
15 to 45 minutes <strong>for</strong> caffeine to reach its peak level in your<br />
metabolism, hence the amount of caffeine<br />
individuals and how they respond to caffeine.<br />
use of 1-3mg/kg bodyweight. Start<br />
bloodstream, and it can stay in your body <strong>for</strong> five to six hours<br />
that is passed into the urine can range from<br />
Early research was conducted using<br />
low, assess the impact, then<br />
(half-life). Things such as age, medical conditions and drug<br />
1-3%. However, that said, caffeine is still on<br />
high doses of caffeine (6+mg caffeine/<br />
incrementally increase the dosage if<br />
interaction can have an effect on the half-life 1 .<br />
the ‘monitoring’ list.<br />
kg bodyweight); however, recent research<br />
needed. Be aware of the side effects<br />
Good or bad?<br />
Athletes are allowed up to 12mg of<br />
caffeine/mL urine be<strong>for</strong>e it is considered<br />
indicates that lower doses can provide similar<br />
per<strong>for</strong>mance benefits with less negative side<br />
of too much caffeine.<br />
For many, caffeine is part of your daily routine.<br />
illegal. This permits athletes who would<br />
effects. Current recommended doses are<br />
2 Practise first. Caffeine affects<br />
Beneficial effects include increased energy,<br />
normally consume caffeine in their diets to<br />
1-3mg caffeine/kg bodyweight (e.g., 70-<br />
everyone differently so it is important<br />
alertness, motivation and concentration.<br />
continue to enjoy a couple of cups of coffee<br />
210mg in a 70kg athlete) 7 . Research looking<br />
to try it out to see how it works <strong>for</strong><br />
However, drinking more than the recommended<br />
prior to competition. It is not easy to reach<br />
at timing of ingestion reports that peak levels<br />
you. Your training sessions are the<br />
amounts may lead to insomnia, restlessness,<br />
this limit by simply ingesting coffee. A caffeine<br />
are found within the blood in blood plasma<br />
perfect opportunity to fine-tune the<br />
irritability, stomach upset, fast heart beat and<br />
level above the limit would suggest that an<br />
between 30 and 60 minutes from ingestion,<br />
dosage and timing.<br />
even muscle tremors. Most often it doesn’t<br />
individual has deliberately taken caffeine in<br />
depending on the person. Coffee is not the<br />
pose a health problem but, remember,<br />
the <strong>for</strong>m of tablets or suppositories in an<br />
recommended vehicle of consumption <strong>for</strong><br />
3 Time it right. Caffeine works best<br />
caffeine is addictive and should only be<br />
attempt to improve per<strong>for</strong>mance.<br />
per<strong>for</strong>mance as the amount of caffeine in a<br />
about an hour be<strong>for</strong>e it’s needed.<br />
consumed in moderation 1 .<br />
What is a safe amount?<br />
The science<br />
The interest in caffeine as an endurance<br />
given amount of coffee varies widely 7,8,9 .<br />
There is some evidence that the positive<br />
influence of caffeine on per<strong>for</strong>mance is<br />
Time your use of caffeine accordingly.<br />
4 Regulate your coffee intake. A regular<br />
Daily caffeine limits 2 :<br />
ergogenic aid started in the 70s. The first<br />
actually reduced if you are a frequent coffee<br />
user may consider decreasing use of<br />
• Pregnant women: 200mg<br />
study looked at the effect of ingesting<br />
drinker as there may be a higher risk of the<br />
caffeine three to four days prior to<br />
• Everyone else: 400mg<br />
330mg of caffeine one hour prior to cycling<br />
negative effects such as heart rate increase,<br />
exercise or competition; be aware of<br />
to exhaustion at 80% of maximal oxygen<br />
tremors and irritability. That said, the studies<br />
the side effects of withdrawal. A non-<br />
Typical beverages contain 3 :<br />
consumption (VO 2<br />
max) in comparison to a<br />
in this area are mixed and, as a result,<br />
user should never try caffeine <strong>for</strong> the<br />
• 1 mug of instant coffee: 100mg<br />
placebo 5 . The results showed that the<br />
dietitians recommend keeping caffeine<br />
first time on the day of competition.<br />
• 1 mug of filter coffee: 140mg<br />
cyclists improved per<strong>for</strong>mance from<br />
consumption moderate and, as a part of<br />
• 1 mug of tea: 75mg<br />
75 minutes in the placebo condition to<br />
a balanced sports nutrition plan, is okay.<br />
5 Don’t expect a miracle. By no means<br />
• 1 can of cola: 40mg<br />
96 minutes following caffeine ingestion. A<br />
Stopping coffee abruptly can lead to negative<br />
is caffeine a replacement <strong>for</strong> proper<br />
• 1 can of ‘energy’ drink: up to 80mg<br />
second similar study showed that 250mg<br />
consequences of withdrawal such as<br />
training, effective nutrition and optimal<br />
• 1 x 50g bar of plain chocolate:<br />
of caffeine was associated with a 20%<br />
headaches and fatigue 7,10 .<br />
nutrition. It is simply the icing on the<br />
up to 50mg<br />
increase in the amount of work per<strong>for</strong>med<br />
An interesting observation of the literature<br />
cake if used correctly. fp<br />
• 1 x 50g bar of milk chocolate: up to 25mg<br />
in two hours 6 . Since then, research to date<br />
is that many of the studies have been done<br />
suggests that a wide range of active people<br />
on well-trained athletes who may have a<br />
To reduce caffeine intake:<br />
• Cut back gradually<br />
• Go decaf<br />
• Shorten the brew time or go herbal<br />
• Check the bottle<br />
and sporting situations may benefit from<br />
caffeine including 7 :<br />
• Team or intermittent sports<br />
• Endurance sports<br />
• High-intensity, short-duration sports<br />
heightened response to caffeine as they<br />
have a higher concentration of adenosine<br />
receptors than amateur athletes. Although<br />
amateur athletes should still get some effect<br />
from caffeine ingestion, caffeine’s effect is<br />
going to vary from person to person 10 .<br />
BIOGRAPHY<br />
Linia Patel is a leading dietitian and<br />
sports nutritionist. She is currently a PhD<br />
candidate in Public Health. Her passion is<br />
translating nutritional science into<br />
easy-to-digest and practical advice.<br />
18 | FITPRO SEPT/OCT <strong>2019</strong> For references visit fitpro.com/references<br />
fitpro.com | 19
MINDFUL EATING • NUTRITION<br />
Mindful eating<br />
You’ve probably eaten something in the past few hours.<br />
Can you remember what you ate? Or the sensation of<br />
eating? Fear not, you are with the majority of the population<br />
who are working, driving, watching TV or scrolling through<br />
Instagram while eating, writes Linia Patel.<br />
Multi-tasking means not being fully aware of what you<br />
are eating, and mindless eating may be one of the<br />
contributing factors to our ever-increasing waistlines.<br />
Mindfulness means focusing on the present moment<br />
while being aware of feelings, thoughts and sensations being<br />
experienced by the body. The same concepts apply to mindful eating.<br />
It is eating with a purpose, eating on purpose, eating with awareness,<br />
eating without distraction, and eating until your body signals you<br />
are satisfied. The idea of mindful eating, however, goes beyond your<br />
body and also encompasses how what you eat affects the world<br />
around you. In essence, it is being truly aware and attentive to your<br />
food as you buy it, prepare it, serve it and consume it 1 .<br />
The research<br />
There is a small, yet growing, body of research suggesting that<br />
mindful eaters are leaner and healthier. The act of tuning into what<br />
they eat seems to help them make better choices, foster healthier<br />
eating habits, choose more nutritious food, and avoid overeating.<br />
Some research suggests that mindful eating strategies might help<br />
treat eating disorders and possibly help with weight loss as well as<br />
with maintaining weight loss 2 .<br />
A recent randomised controlled study that included 150 binge<br />
eaters compared mindfulness-based therapy to a standard psychoeducational<br />
treatment and a control group. Both active treatments<br />
produced a reduction in binging and depression scores. The<br />
mindfulness-based therapy, however, seemed to help people<br />
enjoy their food more and have a reduced struggle with controlling<br />
their eating. It seems that mindfulness helps people recognise the<br />
difference between emotional and physical hunger and satiety, and<br />
introduces a ‘moment of choice’ between the urge and eating 3 .<br />
Five steps to mindful eating<br />
1 Become a smart shopper: Don’t shop on autopilot. Notice<br />
all the food, where it’s from, how it’s made, what it looks like,<br />
the smell, the packaging and the cost. Then make an in<strong>for</strong>med<br />
choice. Whether it’s a wholesome or an indulgent one!<br />
2 Preparation: Take time to be mindful as you prepare to eat.<br />
Notice the textures, sounds, smells and what everything looks<br />
like as your food is in front of you. It doesn’t matter if you are in<br />
the kitchen or lunching at your desk at work. As you peel and<br />
chop, or as you lift the lid of your Tupperware or unwrap the foil,<br />
be present.<br />
3 Come to the table with the right physical hunger level:<br />
Too often, we feed our emotions (stress, sadness, frustration,<br />
boredom or loneliness) rather than physical hunger. It’s important<br />
to know what your emotional hunger triggers are and what being<br />
physically hungry feels like. Arrive at the table hungry, but not<br />
ravenous. If you arrive extremely hungry you will be eager to get<br />
anything in your stomach instead of enjoying your food. When<br />
you sit down, notice all the foods on offer and be appreciative of<br />
everything it took to bring the meal together.<br />
4 Bring all your senses to the meal: Ensure all meals are eaten<br />
sitting down. This will help you focus on the food in front of you<br />
and re-emphasises that mealtimes are an important activity, not<br />
a chore to be squeezed in where possible. Once you are seated,<br />
pay attention to the colours, the aroma, the shapes, and of<br />
course the taste of the food you eat. As you chew your food, try<br />
and identify all the ingredients and tune into the different flavours<br />
and textures of the different food.<br />
5 Eat slowly: Take small bites. Chew thoroughly (more than 20<br />
times). Place your knife and <strong>for</strong>k down in between mouthfuls.<br />
Being mindful while you eat allows you to taste your food<br />
properly. If we slow down it also gives the body an opportunity<br />
to respond to what it needs to do. Stop eating when you are<br />
satisfied, not when you are stuffed. fp<br />
20 | FITPRO SEPT/OCT <strong>2019</strong>
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Don’t risk it! Accidents can happen.<br />
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LAUREN JAMIESON • INTERVIEW<br />
FP: An aerialist? That must have taken you out of your com<strong>for</strong>t<br />
zone. Tell us more…<br />
LJ: It normally takes years to train to work as an aerialist. It was an<br />
amazing opportunity, but terrifying at the same time! Per<strong>for</strong>ming<br />
acrobatics high above the ground takes nerves and skill. I was<br />
working on the nets, which means I had nothing attached to me and<br />
I was flying over the audience. We trained hard at a boot camp in<br />
Miami, but I had to really work hard to train my nerves as I’m naturally<br />
a nervous person. It helped that there was little room <strong>for</strong> error and a<br />
mistake had serious consequences. I found a way to calm myself by<br />
breathing slowly and deeply, and importantly I learnt to trust myself<br />
and my ability to control the situation.<br />
FP: How did you get from TV and acrobatics to working on a<br />
new venture training kids on holiday in Portugal?<br />
LJ: My fiancé Max grew up in the Algarve in Portugal, very close to<br />
where we now hold the camps, so we had a connection. I love that<br />
the Algarve is such an active place, in particularly around Quinta do<br />
Lago, where health- and fitness-conscious families come to holiday.<br />
I wanted to offer something to creative children who also like being<br />
active and so approached the CEO of Quinta do Lago, Sean Moriarty,<br />
with my idea – one year later and I’ve run four workshops at the<br />
camp. I’m also going to be running a camp in Surrey next year.<br />
FP: What’s the ethos behind the camp?<br />
LJ: The camp is open to everyone, from those who’ve never danced<br />
be<strong>for</strong>e to dance school kids. We start the camp on Monday morning<br />
and there’s inevitably trepidation and nerves among the kids but, as<br />
the week goes on, their confidence builds. The most important thing<br />
is that the children have fun. We expect them to make mistakes and<br />
we’re relaxed in our approach to learning, so take down the<br />
pupil/teacher barriers.<br />
– and not on aesthetics. For me, I made a decision a long time<br />
ago that my body needed to be fit <strong>for</strong> purpose, and that purpose<br />
was dance.<br />
FP: Being on TV, working with A-listers and having a<br />
well-known fiancé has given you a degree of fame – how’s<br />
that been?<br />
LJ: I’m not really famous or well known. I had a little media attention<br />
because of Max (<strong>for</strong>mer rugby player and Dancing on Ice star, Max<br />
Evans, 35), but never really experienced anything negative. I’ve loved<br />
having the opportunity to be on the big stage, <strong>for</strong> example, being<br />
in front of 55,000 people at the Special Olympics in Abu Dhabi. We<br />
had to do a routine with basketballs, so there was no room <strong>for</strong> error.<br />
There’s no feeling in the world like it.<br />
FP: Your life seems to be incredibly busy, what do you do in<br />
your down time?<br />
LJ: I am trained as a yoga teacher so I try to be disciplined and do a<br />
morning yoga routine. I avoid spending too much time on my phone<br />
or watching movies, and love to just get out and go <strong>for</strong> a walk; it’s<br />
something my mum used to recommend. I also enjoy catching up<br />
with friends and going to the gym with my brother, and I make time to<br />
keep my own training going and will always join classes at Pineapple<br />
or Base when I’m in London. I do this not just because I love it and<br />
want to stay fit, but in order to keep my own teaching fresh.<br />
To find out more, go to quintadolago.com, call +351 289 381 220, or<br />
email campus@quintadolago.com<br />
About the resort<br />
Dancing<br />
queen<br />
A dancer since the age of 15, Lauren Jamieson,<br />
27, has combined acting, acrobatics and teaching<br />
with an entrepreneurial mindset, appearing on<br />
TV, in big shows and working with big brands.<br />
Here, she talks about her dance training camps<br />
<strong>for</strong> children held in Portugal’s healthiest resort,<br />
Quinta do Lago.<br />
FP: What is the key ingredient when it comes to teaching<br />
children?<br />
LJ: Kids sense energy and excitement and you have to be as<br />
energetic, excited and passionate as they are. I’m also always open<br />
to their ideas and suggestions. Last week a little boy showed me<br />
his robot dance at the beginning of the week and I made sure we<br />
included it in the show.<br />
FP: How does your work now compare to working with<br />
celebrities such as Dua Lipa?<br />
I found a way to calm<br />
myself by breathing slowly<br />
and deeply, and importantly<br />
I learnt to trust myself<br />
FitPro: What were your first steps into professional dancing?<br />
Lauren Jamieson: I was a gymnast at eight, and didn’t start dancing until<br />
I was 15, but when I did find it, I knew there was no turning back. I was<br />
really lucky to get into the Urdang Academy on a four-year course. In my<br />
third year, I auditioned <strong>for</strong> and got the part of Tiger Lilly in a pantomime in<br />
St Albans, which was amazing. I also danced on Strictly Come Dancing<br />
(BBC1’s Saturday night show), which gets up to eight million viewers at its<br />
peak, and be<strong>for</strong>e I graduated I got a job on an amazing cruise, Celebrity<br />
Cruises, that took me away <strong>for</strong> nine months around the world, visiting 25<br />
countries in Europe, the Middle East, India and South East Asia, and also<br />
introduced me to being an aerialist.<br />
LJ: When I’m working with leading artists, there’s no room <strong>for</strong><br />
mistakes. I have to be very precise and the routines are uni<strong>for</strong>m.<br />
It’s very different!<br />
FP: Dance has a reputation <strong>for</strong> a high incidence of young<br />
people with poor body image and eating disorders. What can<br />
you do to help prevent this happening?<br />
LJ: Yes, dance has often been associated with disordered eating<br />
habits and it still is an issue. We don’t have mirrors in our studio, but<br />
more important than this is the language we use and the approach.<br />
I’d never compare children and am always open to ideas. A highenergy<br />
class with great music releases endorphins and I hope we<br />
encourage the children to focus on being creative through movement<br />
The Campus is Europe’s newest<br />
five-star sports hub at Quinta do Lago in<br />
Portugal. It describes itself as Europe’s premier multi-sport<br />
and wellness destination <strong>for</strong> family sports and activity holidays.<br />
Lauren Jamieson joins a line-up of high-profile stellar sports<br />
stars partnering with The Campus to offer a world-class level of<br />
sports coaching and mentoring including junior football camps<br />
with England legend Rio Ferdinand, and junior and adult tennis<br />
coaching camps with GB Federation Cup captain and mum to<br />
Andy and Jamie, Judy Murray. fp<br />
Photography © The Campus, Quinta do Lago, Portugal<br />
22 | FITPRO SEPT/OCT <strong>2019</strong> For references visit fitpro.com/references<br />
fitpro.com | 23
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500g (17 servings): £19<br />
1000g (33 servings): £34<br />
supremenutrition.com<br />
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24 | FITPRO SEPT/OCT <strong>2019</strong> For references visit fitpro.com/references<br />
fitpro.com | 25
YOGA • SPECIAL POPULATION<br />
practising. “It takes you – the movement<br />
and breathing – from an energetic state to<br />
Tree pose<br />
a relaxed state numerous times throughout<br />
the class, allowing you to almost ‘floss’ the<br />
Poses <strong>for</strong> overweight clients<br />
nervous system, helping you to feel calm<br />
Yoga<br />
yet energised.”<br />
He adds that the combination of stretches<br />
and strengthening positions allows the<br />
body to move in a safe, steady way, helping<br />
to ease into tight areas while also building<br />
strength and stability. “This focused movement<br />
is safe, if taught correctly, and brings<br />
awareness around how to use the body<br />
and work with what we have, to achieve<br />
particular goals, whatever they might be.”<br />
<strong>for</strong> overweight clients<br />
Teaching yoga to overweight clients can present several challenges <strong>for</strong> teachers.<br />
Nikki Withers speaks to two yoga experts who provide tips <strong>for</strong> other professionals to ensure<br />
their clients get the most out of their sessions.<br />
The practice of yoga can benefit<br />
people of all ages, shapes and sizes<br />
but, as an instructor, there may be<br />
adaptations you have to make to<br />
ensure that your clients reap the benefits of<br />
your class.<br />
For overweight clients, the first hurdle<br />
they must overcome is to make it to their<br />
first class. “Curvy people may shy away from<br />
yoga classes, particularly if they are<br />
influenced by the Instagram images of<br />
the lithe and the flexible,” says Beverley<br />
Porrino, yoga teacher trainer and creator<br />
of Neuroconnective Yoga. “These images,<br />
although beautiful, don’t reflect the general<br />
population.” Indeed, making your clients feel<br />
com<strong>for</strong>table and welcome when they first<br />
enter will always calm those initial nerves.<br />
“I think the hardest thing <strong>for</strong> anyone who<br />
is new to yoga to do is to walk through the<br />
door,” she adds.<br />
It is important to remember that going to a<br />
class <strong>for</strong> the first time can be nerve wracking<br />
<strong>for</strong> anyone, no matter what their size. “I think<br />
with anything new, there is always a tentativeness<br />
to try, as anything will be challenging<br />
<strong>for</strong> the first time,” says Nick Higgins, founder<br />
of Hotpod Yoga. “However, it’s a case of<br />
giving it a go a number of times to allow<br />
habits to <strong>for</strong>m in order to take it to the next<br />
stage and become more skilled in it.”<br />
Benefits <strong>for</strong> overweight clients<br />
The most important part of yoga is that it<br />
teaches you how to change your rate of<br />
breathing; something that is irrelevant of<br />
shape or size. “Slowing down the pace of<br />
your breath affects your nervous system<br />
and moves you quickly out of your busy<br />
head into a place of calm. This change of<br />
state is important <strong>for</strong> anyone who wants to<br />
make changes,” says Porrino. “When your<br />
mind is clear, you can think better, and you<br />
learn to listen to how your body is feeling.<br />
Very quickly you begin to understand that<br />
yoga has very little to do with how bendy<br />
you are or how amazing your yoga asana<br />
is. It has everything to do with how your<br />
mind and body communicate. We also<br />
know that successful weight management<br />
involves changing the way you think and feel<br />
about yourself.”<br />
Higgins agrees, explaining that the<br />
combination of steady, controlled breathing<br />
helps keep the mind focused on what we<br />
are doing and how we are feeling to help<br />
build mental resilience and ease while<br />
Adaptations<br />
There will inevitably be adaptations you<br />
need to make <strong>for</strong> overweight clients, but<br />
Higgins points out that, in any class, every<br />
student will need help or tweaking to suit<br />
their makeup, ability or injuries, simply by<br />
the way they are built. “There wouldn’t<br />
have to be specific adaptions, more so<br />
being able to help and guide the client to<br />
whatever their personal needs might be.”<br />
Porrino adds that, <strong>for</strong> overweight clients,<br />
getting into and out of postures will need<br />
a little adjustment. “I would suggest Hatha<br />
classes rather than Vinyasa in the beginning,”<br />
she says. With regards to positions,<br />
she adds: “I’d encourage a wider base in<br />
the standing postures such as warriors.<br />
The classical alignment of heel to heel<br />
can be quite demanding on the knees and<br />
the hips, and so allowing the student a<br />
wider base is safer and they will feel more<br />
solid in their feet so they can then work on<br />
the breath. I’d also offer props such as<br />
cork blocks to change the angle of joints,<br />
and belts to make the posture more<br />
attainable. That said, working with props<br />
is also an amazing way to deepen your<br />
practice. It takes you to a whole new level<br />
of awareness.”<br />
Should you change your language?<br />
Some teachers may think it best to change<br />
the language they use <strong>for</strong> overweight<br />
clients, but Porrino disagrees. “I wouldn’t<br />
specifically change my language, but I<br />
would encourage my students to adjust<br />
their own bodies, say, <strong>for</strong> women, moving<br />
their boobs and belly out of the way in<br />
certain postures such as twists. When done<br />
with compassion and an element of fun, it<br />
can be a beautiful way to help people learn<br />
to like their body.”<br />
Warrior 1<br />
Getting in and out of Warrior 1<br />
(Virabhadrasana 1) from a wide leg<br />
stance – starting from this position<br />
creates a solid base and helps to<br />
minimise ankle injuries:<br />
• Stand in the centre of your mat with<br />
your toes facing the long side<br />
• Step or zigzag your feet into a<br />
wider position<br />
• Allow your feet to be parallel to the<br />
short ends of your mat, and place<br />
your hands on your hips or in prayer<br />
position<br />
• Take a few breaths to centre yourself<br />
• Turn your left foot to face the front of<br />
your mat, then swivel your back foot<br />
<strong>for</strong>ward so that it’s on an angle of<br />
about 30-45 degrees; this will depend<br />
on your ankle flexibility<br />
• Find your breath again<br />
• Notice how the back ankle feels,<br />
adjust the position until you feel that<br />
you are solid and connected with<br />
the mat<br />
• Now zigzag your left foot to the left<br />
side of the mat; this will give your hips<br />
a wider base and your posture will be<br />
more stable<br />
• Take a few breaths, deepening the<br />
posture with each breath, keep the<br />
front knee behind the toes of the<br />
front foot<br />
• When you feel strong in the legs<br />
and your breath is steady, you can<br />
now raise your hands above your<br />
head and glide your right hip <strong>for</strong>ward<br />
towards the front of the mat; no need<br />
to square it completely, just feel how it<br />
affects your knee<br />
Warrior pose<br />
Warrior 2<br />
Warrior 2 (from a high lunge):<br />
• Turn the back (left) heel down and<br />
open the arms wide<br />
• Bend into the right knee, roughly<br />
keeping knee and ankle in line <strong>for</strong><br />
stability<br />
• Push the feet away from each other<br />
to make the legs strong<br />
• Notice an opening through the hips<br />
• Shake the arms out if the shoulders<br />
ache and then come back into it,<br />
feeling an opening though the<br />
shoulder and neck area<br />
Tree pose<br />
• Standing tall, draw the right foot and<br />
place it against your left calf<br />
• Keep the eyes focused on one thing<br />
ahead of you so you remain stable<br />
• Soften the shoulders a little<br />
• Tilt your bottom to activate your core<br />
a little more<br />
• Hold the focus and breath steady<br />
fp<br />
BIOGRAPHY<br />
Nikki Withers is a freelance health and<br />
fitness writer and Level 3 Personal<br />
Trainer, with experience teaching a range<br />
of classes including spin, postnatal<br />
boot camps, and strength and balance<br />
<strong>for</strong> the elderly. She has worked in<br />
publishing <strong>for</strong> nearly 10 years, ranging from technical<br />
medical writing to consumer <strong>magazine</strong>s.<br />
26 | FITPRO SEPT/OCT <strong>2019</strong> For references visit fitpro.com/references<br />
fitpro.com | 27
RECIPES • FOOD & NUTRITION<br />
Autumn<br />
recipes<br />
A little bit naughty and a little bit nice<br />
this autumn with a warm halloumi salad<br />
and a healthy broth.<br />
Warm Radish, Halloumi, Potato<br />
and Cherry Tomato Salad<br />
with a mustard<br />
and dill dressing –<br />
served with ham<br />
Recipe from loveradish.co.uk<br />
Serves 4<br />
Method<br />
1. Place the new potatoes in a<br />
Linia’s verdict<br />
Prep time: 10 minutes<br />
Cooking time: 20 minutes<br />
Ingredients:<br />
medium-sized pan, cover with cold water<br />
and lightly salt. Bring to the boil and<br />
simmer <strong>for</strong> 10-15 minutes until cooked.<br />
Drain and set aside.<br />
The salad is a tasty treat. Recommended<br />
to remove extra salt and pepper due to salt<br />
levels with halloumi being already high.<br />
• 200g new potatoes, sliced<br />
2. In a medium-sized bowl, mix together<br />
• 150g mixed radishes, cut in half<br />
• 100g cherry tomatoes cut in half<br />
the 4 tbsp olive oil and vinegar, then add<br />
the Dijon mustard and dill.<br />
Nutritional in<strong>for</strong>mation<br />
• 1 tbsp olive oil<br />
• 200g halloumi sliced<br />
• A slice or two of ham per person<br />
For the dressing:<br />
• 4 tbsp extra virgin olive oil<br />
• 1 tbsp red wine vinegar<br />
• 1 tbsp Dijon mustard<br />
• Small bunch of dill chopped<br />
• Salt and pepper<br />
3. Add the new potatoes, radishes and<br />
cherry tomatoes to the dressing, mix and<br />
season well.<br />
4. Heat the 1 tbsp olive oil in a<br />
medium-sized non-stick frying pan and<br />
cook the halloumi on both sides <strong>for</strong><br />
1 minute until golden brown.<br />
5. Add the halloumi to the salad and mix<br />
gently, then divide between four plates<br />
and serve immediately, with a slice or<br />
Nutrient Per serving Per<br />
(210g) 100g<br />
Calories (kcal) 373 178<br />
Fat/g 29 14<br />
Of which saturated fat/g 11 5.2<br />
Carbohydrate/g 10 4.9<br />
Of which sugar/g 3.4 1.6<br />
Fibre/g 1.7 0.8<br />
Protein/g 17 8.2<br />
Salt/g 2.1 1<br />
two of ham.<br />
Nutritional analysis by Linia Patel<br />
fp<br />
Celery, Chicken and Ginger Broth<br />
Recipe from lovecelery.co.uk<br />
Serves 4-6<br />
Prep time: 10 minutes<br />
Cooking time: 35 minutes<br />
Ingredients:<br />
• 1 head of Fenland celery<br />
• 6cm peeled fresh ginger (about as wide<br />
as a big thumb)<br />
• 1 bunch of spring onions, peeled and<br />
thinly sliced<br />
• 4 cloves of garlic, peeled and thinly sliced<br />
• A pinch of dried chilli flakes<br />
• 1 litre fresh chicken stock<br />
• Salt and freshly ground black pepper<br />
• 2 skinless free-range chicken breasts<br />
• Juice of 1 big lime, plus extra to taste<br />
• 2-3 tbsp fish sauce, depending on the<br />
brand, plus extra to taste<br />
• 4 handfuls fresh coriander leaves, roughly<br />
chopped<br />
• 1 medium red chilli, finely sliced<br />
Method<br />
1. Remove the outer stems of the celery<br />
and keep <strong>for</strong> stock. Put the leaves to one<br />
side. Cut the inner stalks lengthways into<br />
wafer-thin shreds, each about 6-8cm long.<br />
2. Finely grate half the ginger so it turns into<br />
a purée. Cut the remaining ginger into<br />
wafer-thin discs, then slice across into<br />
fine shreds.<br />
3. Put a handful of the spring onions to one<br />
side, then put the rest in a saucepan with<br />
the ginger, garlic, dried chilli and shredded<br />
celery (but not the leaves). Add the<br />
chicken stock and 250ml water, season<br />
with pepper and ½ tsp salt, and bring to a<br />
simmer.<br />
4. Slip the chicken breasts into the hot liquid<br />
and cook at the lowest possible heat;<br />
simmer <strong>for</strong> 15 minutes until the meat is<br />
just cooked through. Remove the chicken<br />
and put to one side.<br />
5. Bring the liquid to a gentle simmer again<br />
and leave it to bubble gently <strong>for</strong> another<br />
15 minutes or until the celery is soft.<br />
6. Tear the chicken breasts into thin strips<br />
and, when the broth is done, stir into<br />
the soup. Leave it to warm through<br />
<strong>for</strong> a minute, then add the lime juice,<br />
fish sauce and three quarters of the<br />
coriander leaves.<br />
7. Turn off the heat, check the seasoning,<br />
and let things stand <strong>for</strong> 5 minutes <strong>for</strong> the<br />
flavours to get to know each other.<br />
8. Ladle into bowls and sprinkle with the<br />
celery leaves, remaining coriander, fresh<br />
chilli and remaining spring onions. Add<br />
more fish sauce and lime juice to taste.<br />
Linia’s verdict<br />
Broths are not only delicious but they are<br />
super good <strong>for</strong> you. They are packed with<br />
minerals and vitamins and other gut health<br />
nutrients. Per serving, the kcal intake is low,<br />
so as a meal you may want to add some<br />
starchier veg (butternut squash, potato) or<br />
lentils <strong>for</strong> additional bulk and balance.<br />
Nutritional in<strong>for</strong>mation<br />
Nutrient Per serving Per<br />
(554g) 100g<br />
Calories (kcal) 157 28<br />
Fat/g 3.4 0.6<br />
Of which saturated fat/g 0.8 0.1<br />
Carbohydrate/g 6.6 1.2<br />
Of which sugar/g 3.2 0.6<br />
Fibre/g 3.3 0.6<br />
Protein/g 24 4.3<br />
Salt/g 4.1 0.74<br />
Nutritional analysis by Linia Patel<br />
fp<br />
28 | FITPRO SEPT/OCT <strong>2019</strong> For references visit fitpro.com/references<br />
fitpro.com | 29
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